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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2005:

	activity	#	time	miles		km		+m	load
	Run - Trail	4	3:03:24	17.52	(10:28)	28.2	(6:30)		40.0
	Run - Road	3	1:37:20	12.09	(8:03)	19.45	(5:00)	125	21.7
	Orienteering	1	1:05:38	4.97	(13:12)	8.0	(8:12)	120	19.7
	Run - Terrain	1	55:58	5.59	(10:00)	9.0	(6:13)	100	16.8
	Total	9	6:42:20	40.17	(10:01)	64.65	(6:13)	345	98.2
averages - sleep:7.3 rhr:47 weight:76.2kg

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Saturday Dec 31, 2005 #

Run - Trail (Sampler) 33:13 [3] 6.1 km (5:27 / km)
ahr:147 max:182 rhr:47 slept:7.5 weight:75.7kg shoes: Salomon XA Pro

Ran Sampler with Kevin & Bruce. Although running easy on dirt road and out by beaver pond my heart rate was averaging around 160 (near race rate). After about 15 minutes of this I decided if my HR was going to be at race rate, I might as well start pushing and run a race pace...

Within a couple minutes my HR dropped down into the low 120's (easy run rate) even though I maintained the effort to the end.

Must be due to the inverse yield curve...

Friday Dec 30, 2005 #

Run - Terrain (Crandalls - Border Run) 55:58 [3] 9.0 km (6:13 / km) +100m 5:53 / km
ahr:128 max:179 rhr:45 slept:6.5 weight:76.7kg shoes: Salomon XA Pro

started out running normal 5km trail loop, but quickly tired of ice. Hopped off trail near upper part of hill and decided to make an exercise of trying to follow the park boundary which is marked sporadically with 3" white markers stating you are leaving (or entering if you're already taken your leave) the town property.

The park goes out a lot further beyond my normal outer loop trail and is mostly clean open hardwood with nice contour & rock features. I had considered mapping the original area of the park, but its small so would only be good for beginner & sprint meets. But the newly acquired lands expand the possibilities quite a bit - I'd liken it to WCOC's Osbornedale map with less crappy vegetation areas and fewer fields.

Tuesday Dec 27, 2005 #

Orienteering (Bald Mtn Recon) 1:05:38 [3] *** 8.0 km (8:12 / km) +120m 7:38 / km
ahr:123 max:187 rhr:48 slept:8.0 weight:75.3kg shoes: Adidas Response Trail XI

considering Bald Mtn, Stafford as a sprint venue - not much snow in woods - many areas rather crappy with logging regrowth but a number of very nice areas - unfortunately those are now laced with MTB trails. It seemed that every good spur, prominent reentrant and major rock feature had a trail to it - probably one mega serpentine trail. We'll run it a few more times before passing judgement on whether to map it or not.

Good singletrack trail run anyway....

C • Trails 3

Monday Dec 26, 2005 #

Run - Road (slr>cervens>hurlbut>slr) 53:08 [2] 9.75 km (5:27 / km) +125m 5:07 / km
ahr:116 max:143 rhr:47 slept:5.0 shoes: Adidas Response Trail XI

cold rain, wanted to go 75min or so, but legs were like lead and even a forced 'easy' run kept pushing hr up - so there were lots of walking breaks for hr to come down - out SLR to Cervens to Hurlbut and back on SLR.

Not a great run, but I got out the door

Saturday Dec 24, 2005 #

Run - Trail (soapstone) 54:55 [2] 7.25 km (7:34 / km)
ahr:116 max:178 rhr:49 slept:7.5 shoes: Adidas Response Trail 9

w/ Deb & Rich on trails w around Soapstone, south on blue, across parker/webster, then back via hemlocks & over the mountain.

icy & rutted, though running temps were fine it was hard on the legs.

Thursday Dec 22, 2005 #

Run - Road (hare & back) 21:34 [2] 4.7 km (4:35 / km)
ahr:127 max:222 rhr:47 slept:7.5 weight:76.7kg shoes: Salomon XA Pro

pre-dawn run, 15F, clear, waning moon though not very strong under trees. Dirt road a little slick in spots. Felt pretty good the whole though my avg hr was higher than I'd like - was aiming for easy... but I couldn't see the watch so just ran what felt good.

Not my preference for running, but if the choice is pre-dawn or no run, I guess I'll suffer the pre-dawn roads...

C • Saloman shoes 2

Sunday Dec 18, 2005 #

Note

As predicted, haven't managed to get out for a run in daylight, still need to collect more parts to assemble a Cote Hatlamp of my own. Perhaps if I get spraying done early enough, I'll get out this afternoon.

L thigh still sore when fully bent (sqaut), but doesn't bother me walking. Probably fine to run, but need to actually run to find out...

Sunday Dec 11, 2005 #

Event: 2nd Annual Busa Bushwack

Note

AM run plans nixed due to family scheduling issues.

went for walk at Soapstone w/ Jackson - north side kind of slippery, but not really training quality

tomorrow begins an understaffed 12-day stretch, so quality running looks unlikely for the next few weeks

Saturday Dec 10, 2005 #

Event: WCOC - Sessions Woods C-Meet & Sprint

Run - Trail long (Sodom Rd > pond & back) 1:00:58 [2] 8.75 km (6:58 / km)
ahr:114 max:142 rhr:47 slept:8.0 shoes: Adidas Response Trail 9

10" fresh snow, stuck to forest roads - sodom rd, cross 190, to pond & back. With Deb & Dave - tough workout in loose snow - L thigh nagging, but not painful - probably due to lateral slipping in snow

Friday Dec 9, 2005 #

Note
(injured)

Left thigh still bothering me some from Mt Tom crash. Don't notice it when walking or easy running, but if I squat down for something or need to lift my leg up high I get a tearing pain fairly deep under the muscle. Not severe pain, but enough that I think I'll be staying out of terrain until it goes away.

Saturday Dec 3, 2005 #

Run - Trail (modified sampler) 34:18 [2] 6.1 km (5:37 / km)
ahr:119 max:136 shoes: Adidas Response Trail 9

early run in serious flakeage,,,
modified Sampler - skipped sandpit, different trail up hedgehog hill

Thursday Dec 1, 2005 #

Run - Road (hare & back) 22:38 [3] 5.0 km (4:32 / km)
ahr:137 max:224 rhr:47 slept:8.0 weight:76.7kg shoes: Salomon XA Pro

late start, felt forced the whole way; kept finding my stride was shuffling

Note
rhr:42

noticed outside of L knee sore before bed - very localized - perhaps a bit of ITB? I'll have to be sure and do ITB specific stretches before running to avoid long term problems.

Also need to slow my easy runs down, perhaps using hrm. I seem to be stuck running short runs fairly fast @ near tempo paces, but not quite. When I do tempo, need to limit it to a section mid run, not try to go fast the whole way. And my easy runs need to get longer and slower. I know what I should do, just need to actually do it.

BP has been up a bit too high the past few weeks too, need to focus on the right kind of runs and build slowly into the winter.

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