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Training Log Archive: cmorse

In the 7 days ending May 28, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	4	2:37:19	16.29	(9:39)	26.22	(6:00)	470				47.2
	Longsword	2	2:10:00									13.0
	Run - Road	3	1:22:18	8.51		13.7		200				28.5
	Orienteering	2	59:03	4.24	(13:56)	6.82	(8:40)	200	28 /	31c	90%	56.1
	Run - Track	1	18:00	2.11	(8:31)	3.4	(5:18)					6.3
	Other	1	10:00									1.0
	Hiking	1	8:10	0.19	(43:49)	0.3	(27:13)					0.8
	Total	10	7:44:50	31.34		50.44		870	28 /	31c	90%	152.9
averages - sleep:6.6 rhr:45

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Monday May 28, 2012 #

11 AM

Run - Trail warm up/down (UConn Campus) 24:39 [3] 4.13 km (5:59 / km)
shoes: 212 X-Talon 2012

Easy wandering around campus - exploring corners and crevices I haven't been to before.

Run - Track intervals 18:00 3.4 km (5:18 / km)
shoes: 212 X-Talon 2012

Set out to do 200/400/600/400/200 ladders x2 but it was too damn hot in the mid-day sun on the track, so I bagged it after one set. 1-2 minutes recovery between intervals. May try again one morning this week.

Other problem is that I apparently tried to do these too fast. My 5k PR time from earlier this spring says I should be running 3:50 I pace - which I only did on the 3rd & 4th interval. I'll figure this stuff out eventually.

Hiking warm up/down 8:10 [1] 0.3 km (27:13 / km)
shoes: 212 X-Talon 2012

didn't even feel like jogging back after track work - so just walked a cooldown.

Ladder 200/400/600/400/200 - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day

Event: Pineland Farms Trail Running Festival

5 AM

Note
rhr:46 slept:6.5

Weekend person called out sick, and my other staff are already gone out of state for the long holiday weekend. So chuck the plans and off to work I go...

Will definitely miss the AM race at Earl's Trails. But the ever prescient PG saw fit to assign me the very last start time in the afternoon race window so there is a slim (very slim) chance I may be able to get out of here and make the 2nd race. It all hinges on the weather - if it stays cloudy I can sneak away a bit early.

Planning on the sprint at UMass tonight though.

Tomorrow's Pineland Farms 25km looks like a scratch.

Sometimes being the boss really sucks...

2 PM

Orienteering race (Earl's Trails Middle #2) 40:29 [5] *** 3.22 km (12:33 / km) +170m 9:56 / km
spiked:11/13c shoes: 212 X-Talon 2012

Hot, upper 80's. Started out slow and in control, pretty much nailing everything until the longer leg at #12 - felt myself getting pushed downhill by green, so corrected uphill - unfortunately lost count and went uphill one ridge too early. Floundered far too long trying to make trails match my map - wound up hitting #1 at top of hill and then going from there. And then compounded with a stupid error drifting L leaving #12 (frazzled after having blown a 3 minute lead up until that point.).

Splits show error on #6 - in retrospect I think going over would have been the smart move, but given the heat, I opted to contour around the N end of slope to spare the legs for the next race, but then slowed down approaching the control area looking upslope for the large boulder as an attackpoint, but never seeing it - presumably obscured by green as I was right on line coming into the control - just moving hesitantly.

Other warm up/down 10:00 [1]

a variety of stretching and such while waiting for my late start. Not really enough room to do a warmup 'run' and it was hot enough not to want to go elsewhere.

6 PM

Orienteering race (UMass Long Sprint) 18:34 [5] *** 3.6 km (5:10 / km) +30m 4:57 / km
spiked:17/18c shoes: 212 X-Talon 2012

Excellent run - stayed ahead of M21 chasers behind me through control #8 and had no major errors or bogus route choices. Started out leaving #16 for #18 but a brief hesitation put me back on line to #17. Finished in 8th place between Ian Smith and Carl Underwood. Quite satisfactory for a geezer like me...

Run - Road warm up/down 10:00 [1]
shoes: 212 X-Talon 2012

Stretching, plus a jog back to the car with Hayden to retrieve his forgotten e-punch. Very warm to start...

Event 2 - Middle Green X - Splits

Event 3 - UMass Long - Splits

Friday May 25, 2012 #

5 AM

Note
rhr:43 slept:7.0 (rest day)

6 PM

Run - Road tempo (Hare & back) 19:27 [4] 4.5 km (4:19 / km) +25m 4:12 / km

Jellyfish interval - run hard as hell, try to get back before Jellyfish ended - 21:17 - success....

not exactly a 'rest', but it's looking increasingly likely I'll miss most of tomorrows festivities, so I needed to vent a little - a good hard run did the trick... for now

Thursday May 24, 2012 #

4 AM

Note
rhr:47 slept:6.5

getting up at 4:30 isn't a problem, but I can tell I need more sleep - its finding the option to get to bed earlier that's rough..

5 AM

Run - Trail (Mansfield Hollow) 42:04 [3] 6.47 km (6:30 / km) +120m 5:57 / km
shoes: 212 X-Talon 2012

A lap around the reservoir with Ken. Foggy morning, 60F. Easy pace just to keep everything loose. Talked about putting together a Strider masters team for the USATF-NE XC Champs in November. Could be fun...

C • Usatf-ne? 8

7 PM

Longsword 30:00 [1]

oiled the blade, then decided to practice Myer's 4 openings a bit. Tough to do at speed.

Wednesday May 23, 2012 #

5 AM

Run - Trail (Case Mountain) 1:01:47 [3] 10.7 km (5:46 / km) +250m 5:10 / km
shoes: 340 ORoc 2010

Wed AM run with John. Easy pace to start, gradually picking it up and moving pretty well at the end. John continued on for a few more, but an hour was my plan for the morning, so I stopped there..

7 PM

Longsword 1:40:00 [1]

missed most of first hour

Tuesday May 22, 2012 #

5 AM

Note
rhr:43 slept:6.5

Run - Road hills (Horsebarn Hill) 52:51 [3] 9.2 km (5:45 / km) +175m 5:15 / km
shoes: 212 X-Talon 2012

Rainy morning run with Ken, easy pace. Stayed on dirt road instead of single track over top - wet grass grown in pretty good now.

6 PM

Run - Trail (Crandalls) 28:49 [3] 4.92 km (5:51 / km) +100m 5:19 / km
shoes: 212 X-Talon 2012

Boys had scout meeting at the park this evening, so I figured I'd get another run in. Had planned on some O, but couldn't put my hand on a map at the last moment, and I forgot the O-Rocs - so settled for a somewhat brisk run around the outer loop. Distance contact must have been 'off' a bit as my vision was better than uncorrected, but not real clear. Light showers...

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