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Training Log Archive: cmorse

In the 30 days ending Jun 30, 2013:

	activity	#	time	miles		km		+m				load
	Hiking	5	14:55:36	38.91	(23:01)	62.62	(14:18)					154.9
	Bike - Road	8	7:34:18	111.47	(4:05)	179.4	(2:32)	1915				122.2
	Run - Trail	1	1:11:40	5.04	(14:13)	8.11	(8:50)	250				21.5
	Orienteering	1	45:00	1.55	(28:58)	2.5	(18:00)		2 /	5c	40%	4.5
	Core	10	16:57									1.6
	Longsword	1	5:00									0.5
	Total	26	24:48:31	156.98		252.63		2165	2 /	5c	40%	305.3
	[1-5]	23	24:48:01
averages - sleep:7.4 rhr:50 weight:79.3kg

8:05

0:00

» now

Sunday Jun 30, 2013 #

6 AM

Note
rhr:53 slept:8.0 weight:79.8kg (injured)

9 PM

Core 15 [1]

Saturday Jun 29, 2013 #

11 AM

Orienteering (Ahern Brown) 45:00 [1] *** 2.5 km (18:00 / km)
spiked:2/5c (injured) shoes: 340 ORoc 2011

Walked course - too much strain on leg so bailed halfway.. Soggy, skeeters...

C • Hayden's time? 3

8 PM

Bike - Road (SLR) 42:48 [1] 10.0 km (4:17 / km)
shoes: Warbird

After dinner ride out to end of lake w/ Hayden

Friday Jun 28, 2013 #

11 AM

Hiking (FNSP MUP) 1:20:00 [2] 6.0 km (13:20 / km)
(injured) shoes: Bondi B

Bike path from Lafayette to the Basin & back with El, Anna & Hayden. Raining steadily the entire time.

Thursday Jun 27, 2013 #

12 PM

Hiking (Franconia Brook) 2:17:00 [1] 9.2 km (14:53 / km)
(injured) shoes: Bondi B

Lincoln Woods to Franconia Brook campsite and back with El, Anna & Hayden. Sunny, a few skeeters & FDFs, but not bad. Picked up a pair of Hokas in N Conway yesterday. Itching to try running in them but still have a few weeks of sloth... Flat hiking in them will have to suffice I guess.

Wednesday Jun 26, 2013 #

11 AM

Hiking (Sawyer Pond) 1:45:00 [1] 3.2 mi (32:49 / mi)
(injured) shoes: 285 Roclite C

Showery hike w/ El, Anna & Hayden, not much elevation change...

Tuesday Jun 25, 2013 #

6 AM

Note
rhr:53 slept:8.5 weight:79.8kg (injured)

2 PM

Hiking (Northern Rail Trail) 1:28:36 [2] 8.31 km (10:40 / km)
shoes: 285 Roclite C

w/ Hayden

Monday Jun 24, 2013 #

5 AM

Note
rhr:50 slept:6.0 weight:80.1kg (injured)

9 PM

Core (Powerlung) 3:00 [1]

Sunday Jun 23, 2013 #

7 AM

Note
rhr:50 slept:8.4 weight:79.6kg (injured)

Bike - Road (SLR) 40:00 [2] 12.9 km (3:06 / km)
shoes: Warbird

9 PM

Core (Powerlung) 6:00 [1]

Core 28 [1]

10 PM

Bike - Road (SLR) 17:30 [3] 6.7 km (2:37 / km)
shoes: Warbird

Lunar perigree, good excuse to stay up late & ride my bike out to the lake. A little hazy, but worth the trip. First time riding the bike with lights in full darkness - very good throw - far enough to see potholes & dirt road anomalies @ 25mph and a very wide beam lighting up full road and then some. No tunnel vision with this light. Taillight must work well too because the couple cars that overtook me gave me a very wide berth...

Saturday Jun 22, 2013 #

6 AM

Note
rhr:55 slept:9.15 weight:79.6kg (injured)

7 AM

Walking (Lake & back)
shoes: 285 Roclite C

nice morning for a walk. Leg pretty sore though. May need to reconsider CNYO - even walking.

3 PM

Core (Powerlung) 3:00 [1]

Since I'm not able to train right now, my cousin sent me a PowerLung device for training breathing muscles. Might as well give it a shot. One 'rep' is 3 seconds exhale & 3 seconds inhale. Recommended training is 3 sets of 10 reps - so will log as 3 minutes per session.

9 PM

Core 13 [1]

Core (Powerlung) 3:00 [1]

Friday Jun 21, 2013 #

6 AM

Note
rhr:52 slept:6.6 weight:80.5kg (injured)

Thursday Jun 20, 2013 #

5 AM

Note
rhr:50 slept:6.5 weight:80.1kg (injured)

5 PM

Bike - Road 7:30 [1] 1.4 km (5:21 / km)
shoes: Warbird

Just toolin around on the street. No hills, first gear. Eezy peezy in Ali-speak...

Wednesday Jun 19, 2013 #

5 AM

Note
rhr:47 slept:7.0 weight:79.4kg (injured)

9 PM

Core 21 [1]

Tuesday Jun 18, 2013 #

5 AM

Note
rhr:51 slept:5.4 (injured)

4 PM

Longsword 5:00 [1]

Unearthed the federschwert for a bit. Remembered the 7 guards sequence, but others will need a refresher course. May need to go easy on footwork for a bit too... But its an option

9 PM

Core 10 [1]

Monday Jun 17, 2013 #

5 AM

Note
rhr:47 slept:8.1 weight:79.2kg (injured)

8 AM

Note

Ortho appt - after 8 weeks finally have confirmation of what I initially suspected - stress fracture of R fibula - apparently a fairly substantial one.

No running for 6 weeks minimum (on top of 8 weeks already served),

biking - only easy spinning allowed, no hills - so that rules out training for D2R2... I guess just easy spins to the lake & back

Walking ok, so I think J & I will do the CNYO Rogaine - totally pedestrian pace, probably come back & sleep at least half the dark hours. No damage.

I guess at this point I just need to look at other means of maintaining fitness this summer.

C • sorry to hear it 5

Sunday Jun 16, 2013 #

6 AM

Note
rhr:52 slept:8.5 weight:78.6kg (injured)

L achilles inflamed again. Most likely due to cycling technique - dropping heel when pushing climbs. And riding too hard for current conditioning when riding w/ Mark & co.

Saturday Jun 15, 2013 #

Event: WCOC Club Picnic Ratlum Mountain

4 AM

Note
rhr:49 slept:6.75 weight:79.3kg (injured)

5 AM

Bike - Road long (Stafford/Somers/Ellington) 2:43:00 [3] 71.2 km (2:17 / km) +800m 2:10 / km
shoes: Warbird

w/ Bruce, Mark & Scott. Gorgeous day...

Friday Jun 14, 2013 #

5 AM

Note
rhr:49 slept:7.5 (injured)

Thursday Jun 13, 2013 #

5 AM

Note
rhr:47 slept:6.35 weight:78.2kg (injured)

was going to ride this AM, nice conditions, sun out. But a check of the forecast & radar made the return trip look miserable, so I wimped out. And glad I did because the ride home would have totally sucked...

9 PM

Core 10 [0]

Wednesday Jun 12, 2013 #

5 AM

Note
rhr:50 slept:5.4 weight:79.8kg (injured)

1 PM

Bike - Road (Errands) 1:19:00 [3] 31.9 km (2:29 / km) +475m 2:18 / km
shoes: Warbird

Windy day, nice otherwise. Had to run some stuff up to Ellen at school. Played with routefile on GPS. Handy enough...

Tuesday Jun 11, 2013 #

5 AM

Note
rhr:47 slept:8.1 weight:79.8kg (injured)

Monday Jun 10, 2013 #

5 AM

Note
rhr:52 slept:8.15 weight:79.7kg (injured)

Sunday Jun 9, 2013 #

5 AM

Note
rhr:49 slept:8.1 weight:78.5kg (injured)

7 AM

Hiking long (Hop River Trail) 8:05:00 [2] 21.1 mi (22:59 / mi)
shoes: 285 Roclite C

Jackson & a couple of the boys needed to get a 20 mile hike in, so we pressed the 20 mile Andover winter route into service with the 7-11 at the halfway. Good pace going out, but Teddy neglected to mention he walked 27.5 miles at Relay for Life yesterday, so he was a pretty hurtin unit on the way back - sore, swollen feet. But we got it done.

I think I felt just as wiped at the end as if I'd run 8 hours.... Leg achy, but not painful. Bone scan in the morning...

Saturday Jun 8, 2013 #

6 AM

Note
rhr:50 slept:7.95 weight:79kg (injured)

8 AM

Bike - Road (Commute) 41:30 [3] 18.7 km (2:13 / km) +300m 2:03 / km
shoes: Warbird

Showery commute to work. Direct route on 195. Didn't push it, L achilles tendon a bit tight.

4 PM

Bike - Road (commute) 1:03:00 [3] 26.6 km (2:22 / km) +340m 2:14 / km
shoes: Warbird

sunny, mid 70's - took longer route home via S River Rd, Buff Cap, Cook, Sugar Hill. Both achilles tight, need to work them up slowly I guess. More noticeable when climbing (seated)

C • tight achilles 3

9 PM

Core 10 [0]

Friday Jun 7, 2013 #

5 AM

Note
rhr:48 slept:7.25 weight:78.8kg (injured)

Thursday Jun 6, 2013 #

5 AM

Note
rhr:50 slept:7.55 weight:78.8kg (injured)

Wednesday Jun 5, 2013 #

5 AM

Note
rhr:46 slept:7.3 weight:79.3kg (injured)

9 PM

Core 10 [0]

Tuesday Jun 4, 2013 #

5 AM

Note
rhr:50 slept:8.85 weight:79.2kg (injured)

Monday Jun 3, 2013 #

5 AM

Note
rhr:48 slept:7.1 weight:79.2kg (injured)

Sunday Jun 2, 2013 #

5 AM

Note
rhr:52 slept:5.6 weight:78.7kg (injured)

6 AM

Run - Trail (Coney Rock / Nipmuck) 1:11:40 [3] 8.11 km (8:50 / km) +250m 7:39 / km
shoes: 285 Roclite C

Early AM run w/ Ken, Tony, Eric, Adam & Chris. Up over Coney Rock, then over towards Lions Field picking the Nipmuck back up and over 50 foot cliff. Walked down the last hill with Eric after he rolled his ankle pretty bad.

Took a serious digger when I caught a toe, good bruise on left hip, but not currently bothering me. The leg injury, on the other hand, is quite achy during and post run, will see how it feels after another full day watering... Maybe time to find an ortho specialist for a bone scan..

It did feel good to be out on the trails though - I felt strong except for the nagging ache in the lower leg.

Saturday Jun 1, 2013 #

5 AM

Note
rhr:53 slept:7.3 weight:78.2kg (injured)

9 PM

Walking
shoes: 255 TrailRoc A

Long day at work, then over to Manchester for State Middle School Track Meet. Meet started at 1pm, Haydens race as 3rd leg in 4x400 didn't go off until 9pm - long day for him...

going to 'try' and run in the AM before work.

C • track meets.....forever 2

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