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Training Log Archive: cmorse

In the 7 days ending Apr 18, 2013:

	activity	#	time	miles		km		+m				load
	Bike - Road	4	2:44:00	38.34		61.7		430				38.0
	Run - Road	1	1:37:50	10.41	(9:24)	16.75	(5:50)	400				29.4
	Orienteering	1	1:15:00	5.57	(13:27)	8.97	(8:22)	290	20 /	22c	90%	45.0
	Run - Mixed	1	34:35	3.64	(9:31)	5.85	(5:55)	90				10.4
	Total	7	6:11:25	57.96		93.27		1210	20 /	22c	90%	122.7
averages - sleep:7.3 rhr:47 weight:78.2kg

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Thursday Apr 18, 2013 #

Event: CSU Park-O #1: Danehy

6 AM

Note
slept:7.35 weight:78kg

7 AM

Run - Mixed (Shafran) 34:35 [3] 5.85 km (5:55 / km) +90m 5:29 / km
shoes: 285 Roclite C

Legs felt like lead. Hard effort just for 6min/km. Goat isn't going to be pretty.

C • pretty 3

Wednesday Apr 17, 2013 #

6 AM

Note
rhr:51 slept:6.1 weight:77.9kg

5 PM

Bike - Road (Shenipsit Lake) 22:00 [2] 10.0 km (2:12 / km)
shoes: Warbird

quick ride out to end of lake on dirt road before going to pick up boys

Tuesday Apr 16, 2013 #

6 AM

Note
rhr:50 slept:8.3 weight:77.9kg

2 PM

Bike - Road (Rockville Spur) 1:12:00 [3] 30.0 km (2:24 / km) +180m 2:20 / km
shoes: Warbird

Easy ride out SLR, past Fox Hill and rail
trail to Rt 30 & back. Surprised to ride up McLean St on the way back without issue - didn't see that coming...

Monday Apr 15, 2013 #

6 AM

Note
rhr:45 slept:8.2 weight:78.2kg

10 AM

Bike - Road (Tolland Bike) 40:00 [2] 17.0 km (2:21 / km) +250m 2:12 / km
shoes: Warbird

To/from LBS for a bike fitting session. Came home via Bald Hill

Bike - Road (Fit Session) 20:00 [1]
shoes: Warbird

Fitting session at Tolland Bike w/ Dick. Estimated time spinning on trainer.

Sunday Apr 14, 2013 #

Event: WCOC Ansonia Local Meet

6 AM

Note
rhr:46 slept:6.6 weight:78.3kg

11 AM

Orienteering race (Ansonia Blue) 1:15:00 [4] *** 8.97 km (8:22 / km) +290m 7:12 / km
spiked:20/22c weight:77.8kg shoes: 340 ORoc 2010

extra trail S of control 9 threw me, turned around and saw flag - no biggie. Hhalfway to 18 ran across a red fox looked like guarding a den so swung quite W left and down far side marsh - inneffective route but no trouble.

6 PM

Bike - Road (Hare & back) 10:00 [2] 4.7 km (2:08 / km)
shoes: Warbird

quick ride on the new bike - still need to tweak things, but quite nice

Blue - Splits

Saturday Apr 13, 2013 #

5 AM

Note
rhr:46 slept:7.7 weight:79.4kg

2 PM

Run - Road long (Tolland Bike) 1:37:50 [3] 16.75 km (5:50 / km) +400m 5:13 / km
weight:77.2kg shoes: 285 Roclite C

To grab a few missing pieces

9 PM

Note

Not sure if the track workouts agree with me. They feel fine when doing them, but then my legs are trashed for a few days following. Three non-running rest days and todays easy run wasn't really feeling it. Both legs achy in an odd sort of way - not simple fatigue, not sharp pain such as from acute trauma, but lower legs in particular just kind of twingy (is that a word?). And a couple of times my right leg just kind of 'gave way' when landing, like the muscles weren't ready to take the impact - didn't fall, but quite un-nerving... No scouts next week, so no track workout planned.

Friday Apr 12, 2013 #

5 AM

Note
rhr:42 slept:6.65 weight:79.2kg

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