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Training Log Archive: cmorse

In the 30 days ending Jun 30, 2014:

	activity	#	time	miles		km		+m				load
	Run - Trail	7	11:28:36	65.14	(10:34)	104.83	(6:34)	1189				246.6
	Bike - Road	1	2:51:24	22.49	(7:37)	36.19	(4:44)	153				16.6
	Core	9	2:30:07									15.0
	Walking	3	1:30:00	5.59	(16:06)	9.0	(10:00)					9.0
	Hiking	2	1:30:00	3.0	(30:00)	4.83	(18:38)					27.0
	Orienteering	1	36:23	2.17	(16:44)	3.5	(10:24)	160	24 /	26c	92%	21.8
	Run - Road	1	15:00	0.93	(16:06)	1.5	(10:00)					3.0
	Longsword	1	5:00									0.5
	Total	20	20:46:30	99.33		159.85		1502	24 /	26c	92%	339.6
	[1-5]	20	20:35:48
averages - sleep:6.9 weight:78kg

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Monday Jun 30, 2014 #

Note

Nothing of import today. Arrived at Philmont around 10am, then outfitting, initial commissary run, getting stoves from mail room, logistics, advisors meeting, medical rechecks, opening campfire, church services and lots of idle time in between. About 100F at Basecamp so staying in shade as much as possible.

C • wrong day? 2

Sunday Jun 29, 2014 #

8 AM

Note

Cog Rail up Pikes Peak. Pikes Peak Hilcllimb today. Only one fatality while we were up there, motorcycle crossed line at 60 mph, lost control in loose gravel and over edge he went. Not good...

1 PM

Note

Whitewater rafting in Royal Gorge. Class 3, a couple Class 4's. Our guide flipped the boat in a section of 3's, his first capsize in 8+ years. Not an experience I'd care to repeat. In fact I think I can scratch whitewater rafting from my list of things I don't need to try again. Two GoPro's on board, I should be getting footage of the carnage later this week...

Saturday Jun 28, 2014 #

5 AM

Note

Flying to CO this morning. A couple days in Colorado Springs to acclimate (Royal Gorge, Pikes Peak, Red Rocks) then down to New Mexico for 11 days backpacking in the Cimarron Range.

C • Royal Gorge 3

1 PM

Hiking 1:00:00 [3] 2.0 mi (30:00 / mi)

Acclimation hike at Red Rocks. Widespread Panic soundcheck - bonus!

4 PM

Hiking 30:00 [3] 1.0 mi (30:00 / mi)

Acclimation hike at US Air Force Academy.

Thursday Jun 26, 2014 #

5 AM

Note
slept:6.5 weight:77.2kg

8 PM

Core (PT) 15:00 [1]

Wednesday Jun 25, 2014 #

5 AM

Note
slept:6.25 weight:78.5kg (injured)

8 AM

Walking (to/from PT) 30:00 [1] 3.0 km (10:00 / km)
shoes: 285 Roclite C

Core (PT) 30:00 [1]

6 PM

Run - Trail race 17:33 [4] 2.4 mi (7:19 / mi)
weight:76.8kg shoes: 212 X-Talon 2012

Race #1 of Bolton XC. warm night, big crowd, no idea about time. Will update later...

{edit} wow, almost my slowest run ever at Bolton... only one slower was last August on a healing stress fracture. Time to embrace old age I guess... Or perhaps start running an occasional shorter, faster run....

Tuesday Jun 24, 2014 #

4 AM

Note
slept:6.15 weight:77.9kg (injured)

Schools out at last... I can run before work again....

5 AM

Run - Trail 51:20 6.63 mi (7:45 / mi) +62m 7:31 / mi
ahr:134 max:152 shoes: 285 Roclite C

Haven't run this route in a very long time. Just trying to keep a steady pace, shooting for slightly under 5min/km. Odd how the gps pace graph is so jagged when the pace was extremely consistent on level graded rail trail. Just goes to show that there are a lot of data inaccuracies in the gps data...

9 PM

Core (PT) 15:00 [1]

Longsword 5:00 [1]

A few rounds of 7-guards sequence, then just spent time going from R ochs to L ochs and back as I could feel it in the R rotator cuff, but not really painful so figured it would help to loosen things up.

Monday Jun 23, 2014 #

5 AM

Note
slept:7.65 weight:78.6kg (injured)

Sunday Jun 22, 2014 #

7 AM

Note
slept:8.0 weight:78kg (injured)

Saturday Jun 21, 2014 #

3 AM

Note
slept:4.3 weight:78.9kg (injured)

Up to go fetch Anna from Project Graduation bash.

6 AM

Run - Trail 2:10:33 10.41 mi (12:32 / mi) +394m 11:13 / mi
ahr:115 max:141 weight:76.8kg shoes: 285 Roclite C

Case / Birch Mountain with Jen, Deb, Melissa & Kurt. Nice easy conversational pace.

4 PM

Core (Rotator Cuff PT) 15:00 [1]

Friday Jun 20, 2014 #

5 AM

Note
slept:7.3 weight:78.2kg (injured)

Thursday Jun 19, 2014 #

5 AM

Note
slept:6.6 weight:78.7kg (injured)

4 PM

Core (PT) 15:00 [1]

Wednesday Jun 18, 2014 #

5 AM

Note
slept:7.5 weight:77.9kg (injured)

Tuesday Jun 17, 2014 #

5 AM

Note
slept:7.2 weight:77.9kg

Monday Jun 16, 2014 #

5 AM

Note
slept:6.65 weight:77.1kg (injured)

8 AM

Walking 30:00 [1] 3.0 km (10:00 / km)

To/from PT

Core 15:00 [1]

Sunday Jun 15, 2014 #

Event: WCOC Summer Picnic and meeting

6 AM

Note
slept:7.75 weight:77.7kg

10 AM

Bike - Road 2:51:24 22.49 mi (7:37 / mi) +153m 7:28 / mi
ahr:76 max:76 shoes: Warbird

Stratton Brook to Farmington River Trail in Unionville w/ Hayden. Lots of folks on the trail past Collinsville, including Joe...

2 PM

Orienteering race (Ratlum B) 16:25 [4] 1.7 km (9:39 / km) +105m 7:23 / km
spiked:12/14c shoes: 340 ORoc 2010

2-man relay with Hayden. Mass start, headed for the last control right off the bat - oops, quick correction, still first into #1. Rest of run quite good except did not see #7 and went directly from 6 to 8, passing about 20s from the missed bag.

;-(

Orienteering race (Ratlum A) 19:58 [4] *** 1.8 km (11:06 / km) +55m 9:37 / km
spiked:12/12c shoes: 340 ORoc 2010

Went to all the controls this time, and spiked all the controls but took a few dubious routes, and not pushing too hard as I had already DSQ'd our team.

Course A - Splits

Course B - Splits

Saturday Jun 14, 2014 #

5 AM

Note
slept:7.5 weight:78.2kg (injured)

6 AM

Run - Trail 1:32:12 7.78 mi (11:51 / mi) +316m 10:31 / mi
ahr:123 max:142 weight:76.8kg shoes: 285 Roclite C

Ran w/ Adam at Valley Falls. Foggy & wet.

4 PM

Core 15:00 [1]

Friday Jun 13, 2014 #

5 AM

Note
slept:6.6 weight:77.3kg (injured)

6 PM

Core (Theraband) 15:00 [1]

PT Rotator Cuff Exercises 3 sets, 15 reps, 3 exercises

Core 7 [1]

7 was all I could muster...

Thursday Jun 12, 2014 #

5 AM

Note
slept:5.75 weight:76.4kg (injured)

Wednesday Jun 11, 2014 #

5 AM

Note
slept:6.5 weight:78.3kg (injured) (sick)

8 AM

Walking 30:00 [1] 3.0 km (10:00 / km)
shoes: 285 Roclite C

Walk across campus and back for a PT appointment

Core 15:00 [1]

Learning a variety of theraband exercises for the shoulder issue.

5 PM

Run - Trail long 3:54:31 [3] 23.0 mi (10:12 / mi) +120m 10:02 / mi
ahr:123 max:143 weight:76.9kg shoes: Bondi B

Airline N from Chewink to Rt 44 (near Wolf Den) and back with Sean. Last couple pretty slow, but happy with effort. But not sure I want to do all that much running in SD. I think we could cover a lot of ground with a lot less fatigue and fewer errors if we just power hike most of it and keep it efficient at the controls - in, out, repeat... If we feel spunky, there's plenty of daylight to run on Sunday....

C • yep 2

Tuesday Jun 10, 2014 #

5 AM

Note
slept:7.75 weight:78.7kg (injured) (sick)

Monday Jun 9, 2014 #

5 AM

Note
slept:6.75 weight:79.8kg (injured) (sick)

9 PM

Note

And the vacuum that is my training log continues... Suucckkk.....

Did manage a bit of hiking/schlepping yesterday for a couple of trail projects w/ Nipmuck Dave

Sunday Jun 8, 2014 #

7 AM

Note
slept:9.0 weight:79.9kg (injured) (sick)

Head a bit clearer, plenty of crap in the chest still.

C • red 2

Saturday Jun 7, 2014 #

7 AM

Note
slept:9.0 weight:78.6kg (injured) (sick)

Skipped AM run to sleep in a bit. Feel pretty grotty.

Friday Jun 6, 2014 #

5 AM

Note
slept:7.0 weight:79.2kg (injured) (sick)

Thursday Jun 5, 2014 #

5 AM

Note
slept:3.75 weight:77.3kg (sick)

Late night putting together Ellen's year end video for the 3's class. Video runs fine, but can't seem to burn a valid DVD to play on a standalone player. Also feel like I'm coming down with the malaise that's going around. Not so fine...

Wednesday Jun 4, 2014 #

5 AM

Note
slept:7.0 weight:77.9kg

6 PM

Run - Trail race 22:18 [5] 5.0 km (4:28 / km)
weight:77.5kg shoes: 285 Roclite C

National Running Day so opted to skip doing another 20 mile solo run an drove up to Forest Park for the Summer Sizzler 5k - first one of the season for me. 3rd place, 1st Senior. Billy Carroll about 90s ahead, his sister? out-kicked me on the final hill, though I certainly wasn't contesting it.... Dom about 20s back in 4th (1st master). DaveS & Kelly also running.

And Diesel only $3.99/gal in Longmeadow, filled the tank. $4.48/gal in Mansfield this AM so that basically paid for my race entry :-)

Run - Road warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: 285 Roclite C

Tuesday Jun 3, 2014 #

5 AM

Note
slept:6.75 weight:77.9kg

Monday Jun 2, 2014 #

5 AM

Note
slept:6.0 weight:77.7kg

Sunday Jun 1, 2014 #

5 AM

Note
slept:8.0 weight:78.3kg

7 AM

Run - Trail 2:20:09 11.81 mi (11:52 / mi) +297m 11:00 / mi
ahr:123 max:154 shoes: 340 ORoc 2011

Morning run on the southern part of the marathon course. With Adam, Jeff, Dom, DaveS, Ken & Bob Worsham. Another nice morning, though my legs were getting a bit tired in the last couple miles. Picked up the pace at the very end just to get it done. Adam brought a watermelon which was a very nice touch for the end... And then off to work again....

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