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Training Log Archive: cmorse

In the 31 days ending May 31, 2006:

	activity	#	time	miles	km	+m				load
	Run - Trail	12	11:32:19	62.01	99.8	2460				262.7
	Orienteering	6	5:05:09	18.3	29.45	875	19 /	54c	35%	219.0
	Hiking	3	2:20:00	3.79	6.1	100				14.0
	Other	1	45:00							4.5
	Total	18	19:42:28	84.1	135.35	3435	19 /	54c	35%	500.2
averages - sleep:8 rhr:45 weight:76.7kg

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Wednesday May 31, 2006 #

Run - Trail intervals (Cross Farms) 42:49 [4] 10.0 km (4:17 / km)
ahr:148 max:171 shoes: Adidas Response Trail XI

2 loops @ Cross Farms - fartlek intervals. Warm evening

Tuesday May 30, 2006 #

Hiking (Happy Feet) 30:00 [1]

Kids had field day all day, so by 3pm it was decided not to do any running on the field and just take a leisurely walk in the woods where it was cooler.

Monday May 29, 2006 #

Run - Trail warm up/down (in / out of park) 15:00 [2] 1.0 km (15:00 / km)
shoes: Adidas Response Trail XI

parked outside the park & jogged in on trails

Orienteering race (FP2 - The Redemption) 24:41 [5] *** 3.5 km (7:03 / km) +115m 6:03 / km
ahr:153 max:168 spiked:12/13c shoes: Adidas Response Trail XI

cooler, but still humid, am re-run of Saturdays second sprint. Took my brain with me this time. No flags, so just touch & go, but ran it on 10k map (yellow+) for additional map reading exercise. Much improved time, only a few minor execution errors, still didn't feel as fast as I would have liked, physically slowing too much in last couple minutes - I guess my fitness just sucks...

Note

A sprint update by Boris and I jump 210 places in the rankings to 32nd. Feeling much better now though if I hadn't blown FP#2 on Saturday I'd into the 20's.

Great opportunity this weekend at Harriman but looking unlikely I'll make it due to a number of family things this weekend. But more opportunities later in June... perhaps I'll take it easy at MTW and save it for Bethel...

Sprint 2 - Splits

Saturday May 27, 2006 #

Event: Forest Park Sprints

Orienteering race (Forest Park Sprint 1) 23:04 [5] 3.05 km (7:34 / km) +100m 6:30 / km
shoes: Jalas Champion

decent run, warmth & humidity sapping strength on hills, third behind PG & JF.
race - no splits though - reset watch when going for 2nd

Orienteering race (Forest Park Sprint 2) 39:29 [3] 3.5 km (11:17 / km) +115m 9:41 / km
shoes: Jalas Champion

very brief rest, then out for 2nd. Didn't take time to prep - just tossed punch card & desc into map case. Left my brain behind at the start.....

Not focused, made errors on first 4 controls - bad routes (missed obvious L choice on 1), ran down lots of unmapped trails, too much avoidable climb, didn't read #4 as being halfway down hill etc - was probably close to 20 minutes before I got to 5...

Slowed way down, race now shot, still made some less extensive mistakes though.

Will go back in a week or so to run this course again, this time taking my brain with me.

Sprint 1 - Splits

Sprint 2 - Splits

Friday May 26, 2006 #

Run - Trail long (Shenipsit) 2:18:00 [3] 20.0 km (6:54 / km) +200m 6:34 / km
shoes: Adidas Response Trail XI

Run from home to Soapstone, mostly on blue trail, but a few parallel diversions - finished up the dirt road. About 55 minutes... After about 15 minutes into return, slowed to a walk for a bit, realized just how nice a walk it was and the rest was an enjoyable walk with occassional slow jog - just not in the mood to keep running harder.

Wednesday May 24, 2006 #

Run - Trail (Cross Farms) 34:07 [3] 6.0 km (5:41 / km)
ahr:140 rhr:45 slept:8.0 weight:77.1kg shoes: Adidas Response Trail XI

Ran some random trails & fields at Cross Farms during the kids soccer practice. First 10 minutes or so with Hayden, then 20 minutes at a faster pace - HR is average for the two, was closer to 150 for the latter portion. Distance is a total WAG.

Tuesday May 23, 2006 #

Run - Trail (Happy Feet) 30:00 [2]

finally - no rain - back outside for laps and trails - ran 2 400's at a fairly fast pace, rest easy. Legs felt quite leaden....

Monday May 22, 2006 #

Run - Trail (Crandalls) 28:17 [3] 5.25 km (5:23 / km) +140m 4:45 / km

nice afternoon - not much zip and pace reflects it. But I got out the door..

Hiking (Sodom Road) 30:00 [1]

pm walk with boys around pond off Sodom road - some small path, some bushwack, a few wet stream fords. Lots of frogs, tadpoles and one large black snake ~42 inches or so.

Sunday May 21, 2006 #

Run - Trail race (Soapstone Sampler) 59:47 [1] 6.1 km (9:48 / km) +100m 9:03 / km
shoes: Adidas Response Trail XI

Race day - started with Jackson - age/gender handicap starts - Anna (9) & Hayden (5) had started a few minutes earlier. Kind of ran back and forth keeping tabs on all of them for a while. Hayden held the lead (of the Morse clan) for first couple miles, then Anna & Jackson passed just before sandpit which was last I saw of them - Hayden ran out of steam around 3 miles walking with only occassional jogging in the final mile. Lots of cheering in the finish chute though and quite happy to see we managed to break an hour for 4 miles - quite an accomplishment for a 5 year olds first trail race....

Note

Oops, I just realized the time posted in the results includes the handicap adjustment. So actual running time was closer to 70 minutes. (I wasn't wearing a watch) Still pretty decent for a little guy... I'll correct it when Jerry posts the adjusted results.

Saturday May 20, 2006 #

Hiking (Sampler) 1:20:00 [1] 6.1 km (13:07 / km) +100m 12:07 / km
shoes: Adidas Response Trail XI

Jogged / walked the sampler course with Jackson who's running his first trail race tomorrow - a very pokey pace so we'll just call it a walk.

Friday May 19, 2006 #

Note

yup, thats right, not a lick of training this week. Felt fine all week, even Monday after goat, just lack of opportunity...

Sunday May 14, 2006 #

Event: 28th Annual Billygoat Run

Orienteering race (Billygoat #28) 2:10:50 [5] *** 12.7 km (10:18 / km) +450m 8:45 / km
26c shoes: Adidas Response Trail XI

a decent goat for me in humid, glass-fogging conditions. Would have liked to have been faster, but I need to train once in a while to do that - but the navigation was ok, with only a few minor bobbles and a couple less than smart route choices...

- Splits

Saturday May 13, 2006 #

Event: Pre-Billygoat Sprints

Orienteering race (Billygoat Sprint #1) 13:52 [5] *** 1.8 km (7:42 / km) +50m 6:46 / km
spiked:4/6c shoes: Jalas Champion

Arrived late, got dressed fast and went out. Realized green was fiction very early and ignored it - had a pretty good race until #6 where I got a little low, then couldn't see flag - mostly because I didn't read the clue properly. But sunny and warm - great!!

Orienteering race (Billygoat Sprint #2) 16:13 [4] *** 1.9 km (8:32 / km) +45m 7:38 / km
spiked:3/5c shoes: Jalas Champion

about 5 minutes breather and copy splits, then out on the 2nd course. Was feeling totally spent even before getting to #1 damn... Navigated cleanly, but slow, crossing marsh went up wrong reentrant (to R) and lost at least a half minute there. Also going to #4 ran trail too far (up over ridge) and had to come back around - then looked at code on flag and thought it was wrong (I read the wrong code on micro-clue sheet - I usually put codes on my punch card but didn't have time to prep this outing..) Started to move away from wrong flag, then realized my error and went back up - probably 40s total on the overshot, then the misreading code problems - just tired mostly. Clean the rest of the way..

Sprint #1 (Yellow) - Splits

Sprint #2 (Green) - Splits

Wednesday May 10, 2006 #

Run - Trail intervals (Valley Falls Rail Trail) 47:30 [4] 9.65 km (4:55 / km) +80m 4:44 / km
ahr:124 max:152 rhr:45 slept:8.0 weight:76.7kg

6am - Rail Trail intervals with Bruce G.

400m on, 400m recovery

uphill 1:28, 1:30, 1:29, 1:33 (hr 147,148,146,150)
downhill 1:30, 1:29, 1:31, 1:30 (hr 146,148,136,143)

didn't feel like an even effort - first couple uphill started strong for 200m then faded over final 200m, most of the downhill intervals didn't push quite as hard but concentrated on longer stride length - actually surprised at how close all the times actually were

C • Rail trail 2

Sunday May 7, 2006 #

Orienteering (Norwottuck) 25:00 [2] 3.0 km (8:20 / km)
rhr:45 weight:76.7kg shoes: Jalas Champion

Warming up before 7-Sisters - took map and randomly feature to feature in the visitor center area - distance is an effort based guess

Run - Trail race (7-Sisters) 2:40:00 [4] 19.3 km (8:17 / km) +1300m 6:12 / km
ahr:145 max:162 shoes: Jalas Champion

Awesome day for a trail race...
Goal was 2:30 - 50 minutes to road crossing (50:14), 50 minutes to turnaround and back (1:40:03) and 50 minutes back - some where on the last section I managed to inherit an extra 10 minutes - felt ok, ran some hills, walked others but hit 2:30 about midway between Mt Hitchcock & Bare Mtn - goal lost I backed off a bit going over Bare and let a few folks go by without contesting them.

Paul Low set a new course record in something like 1:42 - certainly held a commanding lead when he passed me headed back to summit house

Friday May 5, 2006 #

Orienteering (Eddie Goat - partial) 32:00 [3] ***
ahr:130 4c shoes: Jalas Champion

got clean bill of health from cardiologist so decided to run Gay City Billygoat course.

Got there but legs felt totally dead, but went out anyway as 10-15 minutes often yields improvement. Not today though - no energy and enroute to 5 just jumped on trail and headed back in at a walk/slow jog - I do this for fun and today it just wasn't fun although the woods were beautiful. Don't really know where my motivation and energy went....

Run - Trail (Gay City) 18:00 [1]
shoes: Jalas Champion

slow jog / walk back after giving up O for today.... :-(

Thursday May 4, 2006 #

Run - Trail tempo (Sampler plus random) 1:04:45 [3] 12.0 km (5:24 / km) +240m 4:54 / km
ahr:130 shoes: Adidas Response Trail XI

Afternoon run at the forest with Bruce Giguere - a road runner trying out trails... Ran a little faster than intended (my fault) realized it when I got to sandpit in under 22min, then slowed up a bit - Bruce didn't complain.

nice warm day in the woods - foliage coming out after recent rain - seems about 14-17 days early... another warm day tomorrow should really pop the maples...

hopefully squeeze a long run in tomorrow, have to be in Glastonbury anyhow, perhaps a Gay City / Coups excursion on the menu....

Tuesday May 2, 2006 #

Other (Happy Feet) 45:00 [1]

raining out, so we spent a bit of time running and other exercising in the gym...

Monday May 1, 2006 #

Run - Trail (Crandalls) 27:45 [3] 5.25 km (5:17 / km) +200m 4:26 / km
ahr:136 max:158 rhr:45 slept:8.0 weight:76.2kg (sick) shoes: Adidas Response Trail XI

5:30am - Newer loop incorporating two passes of new trail and avoiding the ballfields. Hard to breath, had to walk the hills. Ran 4 or 5 faster sections mostly on flatter areas - acceleration and leg speed was good, but not much stamina to keep it going more than a couple minutes at a stretch. But the few fast bits felt really nice..

Run - Trail (Crandalls) 26:19 [3] 5.25 km (5:01 / km) +200m 4:13 / km
ahr:149 max:169 shoes: Adidas Response Trail XI

5pm - 2nd running of same route - breathing better, more even tempo, though hr fell off a bit on 2nd half, ran most of hill

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