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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m	load
	Bike - Stationary	16	10:15:40	219.49	(2:48)	353.23	(1:45)		190.1
	Run - Treadmill	7	3:29:18	25.2	(8:18)	40.56	(5:10)	910	84.6
	Run - Trail	4	3:13:19	21.42	(9:02)	34.47	(5:36)	837	58.0
	Run - Road	5	2:47:07	16.65	(10:02)	26.8	(6:14)	30	41.7
	Snowshoe	3	2:21:36	9.28	(15:16)	14.93	(9:29)	272	55.6
	Core	9	2:01:00						28.7
	Hiking	2	1:08:40	3.11	(22:06)	5.0	(13:44)		2.9
	Other	2	35:00
	Run - Mixed	1	25:40	1.86	(13:46)	3.0	(8:33)		2.6
	Total	28	26:17:20	297.01		477.99		2049	464.2
	[1-5]	27	25:02:20
averages - sleep:7.4 rhr:44 weight:78.3kg

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Wednesday Dec 31, 2008 #

Bike - Stationary (Manual Level 5) 30:00 12.15 km (2:28 / km)
ahr:88 rhr:45 slept:8.0 weight:78kg

easy spin before the snow started
105 rpm avg
111 watts avg

middle of back a bit sore so skipped the core machines today - not sure if I over did it yesterday - did extra reps a light weight but fairly brisk pace with minimal rest between machines.

Note

Reviewing the logs on a snowy afternoon - looks like I'm about 12 minutes short of last years total hours so I guess I'll go out for a snowshoe or road run a little later to up the total. Not an impressive total at all, but hoping to improve on things in '09 - definitely want to get more riding in (after snow season) and filling in between my intermittent outdoor training with the gym has certainly paid off in a substantially lower average blood pressure over the past 4 weeks - and this with eliminating or reducing some of my prescription meds. It would be great to think I could wean myself off all of them but that may not be possible - but we'll keep trying.

Run - Mixed (Run w/ Hayden) 25:40 [1] 3.0 km (8:33 / km)
shoes: Puma Sierra Trail Racers

Late afternoon - was going to go snowshoe w/ Hayden, but snow only 3-4 inches so we opted to run instead - down SLR to the trolley trail, then unbroken snow out to the first trail junction and then back. Very cold 18F and falling, light snow. Just getting dark as we got home. Will try a 5km with headlights this weekend when the arctic cold moves out.

2008 now officially my 2nd highest volume year since 2000 and heart surgery. 2006 was a bit higher but I had done more bike commuting that year. Plan is for quite a bit more commuting and some long distance rides in 2009 in addition to the usual volume of O and trail running.

Tuesday Dec 30, 2008 #

Bike - Stationary (Manual Level 6) 22:00 9.9 km (2:13 / km)
rhr:45 slept:8.0 weight:78kg

Easy spin on the bike
111 rpm avg
120w avg

Core (core) 20:00 [2]

Monday Dec 29, 2008 #

Note
rhr:46 slept:8.0

Off this week, so a bit of a recovery week, may go for easy runs w/ Hayden or Jackson or just hiking somewhere local. Will try to sneak into the gym a couple mornings for some strength work.

Legs feel pretty good this AM but the inside of my R ankle is itching something crazy - not sure if perhaps I brushed up against a poison ivy vine at some point on Saturday while doing mud puddle avoidance.

Run - Road (ECG - Iron Horse) 50:00 [2] 8.0 km (6:15 / km)
shoes: NB 474

Since the weather was reasonably mild, took Hayden out for a bike ride - don't have a means of carrying mine, so just him on bike and me on foot. Easy run, but made mistake of wearing street clothes, so chafing in the sensitive areas ensued. Nice day to be out. Estimated distance based upon trail mileage markers plus a little extra for some hike-a-bike we did. Went from Tarrifville Road down to the Drake Hill Bridge and back along Iron Horse Blvd in Simsbury

Sunday Dec 28, 2008 #

Snowshoe race (I Love Woodford) 29:59 5.63 km (5:20 / km) +150m 4:42 / km
slept:7.0 shoes: Adidas Response Trail 14

6am - well, I'm up and the legs don't feel too bad - so off to VT I go for some slush-shoeing... Currently 40F at 6am in Woodford, forecast to be around 50F with 40% chance light showers at race time. Should be interesting...

Parking lot was a little dicey upon arrival - snowshoes would have been the safer bet to get to the registration table - the entire lot looked like this

3pm - Good run, worried about how my legs would feel so took it out a little easy, but picked it up around 10 minutes in. Wet snow, lots of debris to run through, streams and marshy areas were pretty sketchy - mud, exposed rocks etc. But all in all a nice run. Wasn't wearing a watch and not really sure how far we'd gone when I came upon a guy taking pictures and asked him how far in we were - he told me about 300m to the finish so I kicked it into overdrive - no way I was catching the guy in front and glance back showed no one behind. When I got close enough to read the clock I saw that it was still sub-30 minutes so I dug just a bit deeper to break the 30 minute mark.

Climb is a total guess, distance based upon advertised race distance of 3.5 miles.

Addenda: Results finally posted - 16th of 86 - 1:58 back of Ken Clark, 4:44 back of Dave Dunham. 82.56 points - was hoping for a 75-80 point run, so this is encouraging.

Snowshoe (warmup) 15:00 [2] 1.5 km (10:00 / km)
shoes: Adidas Response Trail 14

jog from parking to start and then warming up a bit

Saturday Dec 27, 2008 #

Run - Trail (Shenipsit Trail) 1:00:00 [3] 11.6 km (5:10 / km) +200m 4:46 / km
shoes: NB 474

Wet, icy conditions on some parts, others wet snow, some bare patches. Felt really good where the footing allowed me to open up a bit.

Run - Road (Shenipsit Trail) 1:17:20 11.5 km (6:43 / km) +30m 6:38 / km
shoes: NB 474

Roads interspersed with trail - muddy dirt road (SLR) and paved sections in Rockville. Felt ok and pretty brisk pace, but slowed down toward the end and at just about 2 hour (which happened to be around the half marathon mark) my legs just refused to continue, so walked the final couple kilometers to home..

Was only planning on an hour today, but felt good and hadn't heard whether Woodford was on or not so decided to run all the way to Belding on trails where I could and roads otherwise. But I just heard from Ken Clark and he said no news means the race is on tomorrow so they're planning on going - I need to decide if my legs have anything in them to attempt it tomorrow, then I have to figure out how to dress for a snowshoe race with temps approaching 60F

Friday Dec 26, 2008 #

Bike - Stationary 1:00:00 36.5 km (1:39 / km)
ahr:121 max:153 rhr:44 slept:7.5 weight:78kg

Didn't have to be at work as early as usual so didn't get to the gym until 7:30 or so.

Started out with Random Hills level 8, but the easy bits were too easy so started moving the level back and forth and then for some reason the machine partially reset at 40 minutes, after that just did a series of hard intervals (level 14) pushing the HR over 150 for a minute or so, then allowing it to recover below 110. Probably a better workout than the random hills setting, but seems to result in a lower average speed. We'll figure it out one of these days.

avg rpm 107
watts 131 avg, 380 max

Core (core) 7:00 [3]

some of the machines were in use, so just skipped those and moved to the recumbent.

Thursday Dec 25, 2008 #

Note
rhr:44 slept:7.0 (rest day)

xmas morning with the kids, then off to work for half a day or so, then off for xmas with Ellen's family - not looking like any exercise today....

Wednesday Dec 24, 2008 #

Bike - Stationary (Manual Level 7) 45:00 19.25 km (2:20 / km)
rhr:45 slept:7.0 weight:78.9kg

easy steady state on the recumbent
120w, 99rpm avg

Tuesday Dec 23, 2008 #

Run - Treadmill (hills > speed) 45:00 9.14 km (4:55 / km) +160m 4:32 / km
ahr:133 max:163 rhr:44 slept:7.75 weight:78kg shoes: Adidas Response Trail 14

Base 7.5mph, 0% incline
10 minutes warmup
then 4 x 1min @ 12% incline with recovery to 130bpm or less
more steady state
then 4 x 1min @ 11.5mph speed intervals (3:15/km)
hills were harder - ie don't think I could have held that pace much longer, the speed intervals pushed the HR about 10bpm higher than the hills, but I could have gone longer than a minute on each if needed - not that it would have been pleasant.

Core (core) 8:00 [1]

same series, but did the reps a little faster while maintaining good form.

Monday Dec 22, 2008 #

Bike - Stationary (Random Hills Level 8) 50:00 35.6 km (1:24 / km)
ahr:117 max:131 rhr:43 slept:8.0 weight:78kg

Core (Core) 10:00 [1]

Other (Shovelling) 15:00 [0]

digging out the mailbox and a place to put the garbage/recycling in the AM. Plus cleaning up some of the paths - to the goat barn etc...

Sunday Dec 21, 2008 #

Run - Road 10:54 [3] 1.8 km (6:03 / km)
shoes: Puma Sierra Trail Racers

to/from trail on snowy roads

Snowshoe (Shafran) 41:05 5.3 km (7:45 / km) +122m 6:57 / km

Solo at Shafran - 4 lollipop loops of the southern portion (old car loop). Good effort, but the last two lollipops were definitely harder than the first two - every time my body said to stop and walk, I pushed a little harder - though it didn't feel like my pace increased any, it was certainly harder to keep pushing. In the end I only walked the final 25m climb back up to Brown's Bridge road at the end.

Snowing vigorously the whole time, early on my inner thighs and such were cold, then things warmed up a bit (the 'and such' stayed pretty cold though). Upper body was fine the whole way - which is odd because it was almost 10F colder yesterday, yet only my fingers were cold - must be todays wind chill :-) Bright red patches on both upper legs after showering...

Saturday Dec 20, 2008 #

Snowshoe (Snowshoe Shafran) 55:32 [2] 2.5 km (22:13 / km)

Very fine snowshoe (jog/hike) with the kids at Shafran. Ran less than I would have liked, but a worthy outing nonetheless.

C • snowshoe racing 2

Other (Shovelling Out) 20:00 [0]

about 10"

Hiking (SLR) 28:40 [1] 1.8 km (15:56 / km)
shoes: Adidas Response Trail 14

jog / walk to trailhead

Friday Dec 19, 2008 #

Run - Treadmill hills 22:00 4.26 km (5:10 / km) +160m 4:21 / km
ahr:133 max:150 rhr:46 slept:7.0 weight:78.9kg shoes: NB 474

Didn't sleep all that well - actually slept well, but was woken a couple times by various things - so not continuous sleep. A little pokey getting up.

5min/km @ 2%, with (3) 1min (200m) intervals at 12% incline

Core (core) 10:00 [2]

5 machines x 15 reps (low resistance)

Note

Getting pretty tired of checking the 'sick' box. Most of my Lyme symptoms are in remission with the current antibiotics and the fatigue isn't as persistent lately - I'm guessing the regular gym workouts and dietary changes (no dew among other things) are helping in that regard. The blood pressure is also doing exceptionally well the past few weeks as well.

Anyway, I'm pretty sure the Lyme hasn't gone away, but I've managed to beat it back substantially so will continue on from here without noting it in the log unless symptoms relapse.

Snow falling pretty heavily at the moment - unearthed the snowshoes (though haven't put the bindings back on) but may venture out this evening. I'm hoping to do some of the Dion Series beginning with Woodford in a week and half - hope they're getting dumped on as well up in VT..

Note

can you tell I've got the afternoon off? Nothing to do but mess around on AP. Anyway, just looking at the AP rankings and noted that there are less than 3 points spread between my best and worst included scores for the year. So it looks I'm really consistent - consistently awful..... Maybe next year...

Thursday Dec 18, 2008 #

Bike - Stationary (Random Hills Level 8) 30:00 20.77 km (1:27 / km)
ahr:109 max:131 rhr:46 slept:7.0 weight:78.5kg

tried polar strap - thought it was NG, it was. Not sure if it can be repaired
avg watts 95
peak watts 250
avg rpm 115

Core (core) 10:00 [2]

Wednesday Dec 17, 2008 #

Bike - Stationary 40:00 18.7 km (2:08 / km)
ahr:97 max:101 rhr:43 slept:7.0 weight:78.5kg (sick)

avg rpm 107

Tuesday Dec 16, 2008 #

Note
rhr:46 slept:6.5

Didn't sleep too well, ergo got up too late to get to the gym this AM. Brought my stuff anyway, will try and sneak out of work early and hit it on the way home, or perhaps even go for a jaunt in the woods..

Core (core machines) 20:00 [3]
(sick)

Bike - Stationary (Random Hills Level 8) 40:00 27.12 km (1:28 / km)
ahr:107 max:124 (sick)

Run - Treadmill 21:30 [5] 5.0 km (4:18 / km)
ahr:143 shoes: NB 474

First lap slower than I could do, but pretty much the rest of the run was at or near max capacity. It would be nice to think I could do sub 20 again, but maybe that's beyond me at this point...

Monday Dec 15, 2008 #

Core 28:00 [3]
slept:7.0 weight:78.5kg

a variety of machines, 2 circuits before, 1 after - mostly core muscle groups - no legs

Bike - Stationary (Random Hills Level 8) 32:00 21.5 km (1:29 / km)
ahr:104 max:120

114 rpm average

Sunday Dec 14, 2008 #

Run - Trail (Shafran) 1:00:49 [3] 9.9 km (6:09 / km) +220m 5:32 / km
(sick) shoes: Adidas Response Trail 14

Late afternoon at Shafran - temp nearing 40F. Goal was to get an hour on trails, so I just headed 900m down the road and then ran a totally random pattern of trails - ran most in both directions at least once, would periodically just stop and reverse direction and even ran a few off trail segments just to mix things up. Felt really good the entire way even felt like the pace was just a tad brisker in the final 10 minutes or so. Back to the gym tomorrow...

Run - Road warm up/down (SLR) 8:38 [3] 1.8 km (4:48 / km)
(sick) shoes: Adidas Response Trail 14

To / from Shafran

Saturday Dec 13, 2008 #

Run - Road 20:15 [3] 3.7 km (5:28 / km)
slept:8.0 (sick) shoes: Adidas Response Trail 14

8am, 20F - ran roads to/from to Crystal Spring

Run - Trail 42:45 [3] 7.8 km (5:29 / km) +250m 4:43 / km
(sick) shoes: Adidas Response Trail 14

Crystal Spring Ridge > Campbell's > Stoppleworth loop > Campbell's > Crystal Spring Ridge >Crystal Spring Meadow. Felt really good, plenty of energy

Friday Dec 12, 2008 #

Core 8:00 [3]
rhr:43 slept:7.5 weight:78.9kg (sick) shoes: NB 474

Spent a few minutes before and after trying a couple different machines out - abs and delts

Bike - Stationary (Random Hills Level 8/10) 45:18 [3] 32.18 km (1:24 / km)
ahr:116 max:127 (sick)

average rpm = 112

Thursday Dec 11, 2008 #

Bike - Stationary (Random Hills Level 9) 45:00 [3] 31.85 km (1:25 / km)
ahr:118 max:131 rhr:45 slept:7.5 weight:78.5kg (sick)

average rpm - 117

Wednesday Dec 10, 2008 #

Note
rhr:45 slept:8.5 (sick) (rest day)

Woke up at 4:30 to go to the gym, but felt more fatigued than usual so opted to grab an extra hour of sleep rather than do the gym today. Perhaps if I'm feeling up to it I'll go run outside in the rain later..

C • Perfect running day 1

Tuesday Dec 9, 2008 #

Run - Treadmill (Random Hills) 30:00 [3] 5.25 km (5:43 / km) +150m 5:00 / km
ahr:120 max:138 rhr:43 slept:7.5 weight:78kg (sick) shoes: NB 474

Random Hill program on treadmill...

Bike - Stationary hills (Random Hills Level 11) 30:00 [3] 19.8 km (1:31 / km)
ahr:104 max:138 (sick)

Random Hills program - Level 11. Average 109 rpm - tried to maintain 90+ on the steepest hills, frequently spinning around 125 on easy sections after climbs. Too much bounce above 125, recumbutt after about 15 minutes.

C • recumbutt 6

Monday Dec 8, 2008 #

Bike - Stationary 39:30 [3] 12.0 mi (3:18 / mi)
ahr:103 weight:78.9kg

late out the door again, cut short....105 rpm average

Sunday Dec 7, 2008 #

Run - Trail (Cambell/Stoppleworth) 29:45 [3] 5.17 km (5:45 / km) +167m 4:57 / km
slept:7.5 (sick) shoes: Adidas Response Trail 14

Parked at Campbells Peaceful Valley, ran up to Stoppleworth property, then back through Campbells just below outlook and along W side of ridge, then West Side, back via Ridge Trail, back through Campbells to car. Trails quite slick with a half inch or so of snow covered leaves, but quite enjoyable. Would have liked to run longer, but squeezed this in between grocery shopping and cleaning/prep for Jacksons Birthday party this afternoon.

Friday Dec 5, 2008 #

Bike - Stationary (Level 8-12) 32:00 [3] 14.75 km (2:10 / km)
ahr:107 max:130 rhr:42 slept:7.0 weight:78kg (sick)

104 rpm average

Run - Treadmill tempo (mile) 6:25 [4] 1.61 km (3:59 / km)
max:140 (sick) shoes: Adidas Response Trail 14

jumped on treadmill for a quick mile - short on time today

Run - Treadmill warm up/down (cooldown) 2:00 [1] 0.3 km (6:40 / km)
ahr:96 (sick) shoes: Adidas Response Trail 14

after the mile, brisk walking

Thursday Dec 4, 2008 #

Run - Treadmill 22:23 [3] 5.0 km (4:29 / km) +40m 4:18 / km
ahr:123 rhr:43 slept:7.0 weight:78kg (sick) shoes: NB 474

Treadmill after recumbent - had to repeatedly slow my pace down - kept wanting to do short, fast steps rather than longer strides.

Bike - Stationary (Level 7/8/9) 29:47 [3] 14.5 km (2:03 / km)
(sick)

Average 109 RPMs - goal=110, level 7 for 20 minutes, up to 8, then 9 for the final 10 minutes.

Wednesday Dec 3, 2008 #

Note
rhr:43 slept:8.0 (sick)

stayed home with a lower GI bug - probably won't be doing anything today

Hiking (Dougs) 40:00 [0] 3.2 km (12:30 / km)

Had to walk up and retrieve the van from Dougs

Tuesday Dec 2, 2008 #

Run - Treadmill hills 1:00:00 [3] 10.0 km (6:00 / km) +400m 5:00 / km
ahr:131 max:163 slept:7.0 weight:78kg (sick) shoes: NB 474

Monday Dec 1, 2008 #

Bike - Stationary (Level 7) 45:05 [3] 19.35 km (2:20 / km)
ahr:91 slept:7.0 weight:78.5kg (sick)

I've run 6 days in a row, so decided to try the recumbent bike at the gym this AM instead. Had to cut it a little shy of an hour as I got out the door a bit later than intended. Not a bad workout - tried to keep the RPM's around 100 (98 average), felt comfortable enough though my bike is more comfy - I was feeling a bit of recumbutt towards the end. Started listening to a podcast interview with Don Allison on Ultrarunning. Will listen to some more of it tomorrow.

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