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Training Log Archive: cmorse

In the 7 days ending Apr 7, 2013:

	activity	#	time	miles		km		+m				load
	Run - Road	3	1:43:11	13.26	(7:47)	21.34	(4:50)	170				25.0
	Run - Trail	1	1:16:00	6.99	(10:52)	11.25	(6:45)	400				22.8
	Orienteering	1	59:00	4.23	(13:58)	6.8	(8:41)		12 /	14c	85%	35.4
	Run - Track	1	57:27	6.5	(8:50)	10.46	(5:30)					19.9
	Other	1	10:00
	Core	7	1:53
	Total	11	5:07:31	30.98		49.85		570	12 /	14c	85%	103.1
	[1-5]	5	4:55:38
averages - sleep:7.6 rhr:47 weight:78.5kg

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Sunday Apr 7, 2013 #

Event: UNO Mine Falls

6 AM

Note
rhr:50 slept:7.6 weight:78.5kg

10 AM

Orienteering race (Mine Falls) 59:00 [4] ** 6.8 km (8:41 / km)
spiked:12/14c weight:78.2kg shoes: 340 ORoc 2010

Up to Nashua w/ Jackson to get an O fix. Cooler than expected plus a brief period of rain/sleet part way around. A little ice in a couple spots, but ORocs made them a non-issue. Felt like I should have been faster, but happy enough...

Need to retrain the eyes for map reading with single contact, had to slow way down to read map, especially on the first half, and the map really wasn't that hard to read...

A couple minutes ahead of JimA, probably a lot of minutes behind DD. Alar also still out when we left.

9 PM

Core 12 [0]

Saturday Apr 6, 2013 #

5 AM

Note
rhr:44 slept:8.1 weight:79.4kg

6 AM

Run - Trail long (Hopkins Rd) 1:16:00 [3] 11.25 km (6:45 / km) +400m 5:44 / km
weight:77.6kg shoes: 285 Roclite C

With Bruce, Mark & Scottyboy... Trails in good condition, ran the southern part of the half course in reverse - stream bed sucks even worse going upstream. Did a bit of terrain running to connect with a mountain bike trail to get Scott back to car at 75 minutes. I elected to stop there as well rather than push another 45 minutes.

It occurred to us on the run that this is the first time this year that we've been able to run on dirt with no snow or ice to deal with. Very nice...

Run - Road warm up/down (Rt 140) 30:00 [2] 5.0 km (6:00 / km)
shoes: 285 Roclite C

To & from Hopkins via Rt 140 rather than driving over.

9 PM

Core 25 [0]

Core 10 [0]

Friday Apr 5, 2013 #

5 AM

Note
rhr:47 slept:8.1 weight:78.7kg

1 PM

Core 10 [0]

Thursday Apr 4, 2013 #

5 AM

Note
rhr:46 slept:8.2 weight:79.4kg

3 PM

Run - Road (Lake 10km) 43:43 [3] 10.1 km (4:20 / km)
shoes: 255 TrailRoc A

42 minute M pace. Hard work, but felt good.

9 PM

Core 10 [0]

Core 1 [0]

Core 10 [0]

Wednesday Apr 3, 2013 #

5 AM

Note
rhr:48 slept:7.5 weight:78.4kg

Tuesday Apr 2, 2013 #

5 AM

Note
rhr:46 slept:6.6 weight:78.5kg

6 PM

Run - Track intervals 57:27 10.46 km (5:30 / km)
shoes: 285 Roclite C

6x500 - 1:49/1:49/1:56/1:54/1:55/1:53

first couple too fast, over compensated on 3rd, last 3 right where I wanted them

Core 10 [0]

Other (post run stretching) 10:00 [0]

9 PM

Core 12 [0]

Core 3 [0]

Monday Apr 1, 2013 #

5 AM

Note
rhr:47 slept:6.85 weight:78.1kg

2 PM

Run - Road (Walbridge Hill) 29:28 [2] 6.24 km (4:43 / km) +170m 4:09 / km
shoes: 255 TrailRoc A

Quick 30 while Anna @ dentist

9 PM

Core 10 [0]

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