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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m				load
	Run - Trail	10	10:41:44	64.64	(9:56)	104.02	(6:10)	720				204.5
	Run - Road	10	4:30:13	36.88	(7:20)	59.35	(4:33)	200				146.1
	Orienteering	4	4:12:23	12.68	(19:55)	20.4	(12:22)	190	63 /	74c	85%	95.4
	Core	3	1:40:30									13.6
	Run - Mixed	1	1:06:16	8.02	(8:16)	12.9	(5:08)					19.9
	Longsword	1	1:00:00									6.0
	Hiking	2	38:09	2.7	(14:07)	4.35	(8:46)					3.8
	Total	30	23:49:15	124.91		201.02		1110	63 /	74c	85%	489.2
averages - sleep:7.4 rhr:48 weight:77.2kg

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Saturday Dec 31, 2011 #

7 AM

Run - Trail (Soapstone) 52:23 [3] 8.95 km (5:51 / km) +150m 5:24 / km
rhr:44 slept:8.0 weight:77.8kg shoes: 285 RocLite B

Social Run - mostly with Dave M - modified sampler plus around the mountain CW - light rain, mid 30's. Out of L contacts so ran with glasses - pretty futile

9 AM

Run - Road race 19:44 [5] 5.0 km (3:57 / km)
weight:76.8kg shoes: 285 RocLite B

Cold rain, ran in shorts & minimal gear. Cold up the hill but core & legs warmed quickly as I knew they would, only thing cold was bare fingers. Wore glasses but carried them after the first 800m. Passed a few folks on Washington and another down the hill to finish in 9th overall.

{edit} This is only 9s slower than my 5km PR set in 2005. Hmmm, not too bad...

Friday Dec 30, 2011 #

8 AM

Note
rhr:44 slept:9.0 weight:77.8kg

9 AM

Run - Road warm up/down 9:00 [3] 2.0 km (4:30 / km)
shoes: 285 RocLite B

Run - Trail (Shafran) 27:46 [3] 4.42 km (6:17 / km) +50m 5:57 / km
weight:77.1kg shoes: 285 RocLite B

Nice CW loop at Shafran. Felt like doing more, but probably doing FP tomorrow and then there's Sundays 6 hour.

Thursday Dec 29, 2011 #

8 AM

Note
rhr:48 slept:9.0 weight:78kg

3 PM

Core (core) 5:30 [1]

A little idle time, so decided to try some planks & crunches. Still can't do crunches without getting nauseous, so mostly alternated between regular planks and side planks. Hard work, meaning I really should do these regularly so they wouldn't be so much work...

Wednesday Dec 28, 2011 #

8 AM

Note
rhr:47 slept:8.5 weight:78.7kg

4 PM

Run - Road (Hare & back) 20:04 [3] 4.7 km (4:16 / km)
weight:78.3kg shoes: 285 RocLite B

quick jaunt as darkness settled in. No lights, no tunes - just toss on the shoes & run. Felt really good all the way around.

7 PM

Longsword 1:00:00 [1]

First class of Historic European Martial Arts with Anna. ie Longsword class. Basic footwork & cuts. Pretty fun.

Tuesday Dec 27, 2011 #

7 AM

Note
rhr:44 slept:8.0 weight:77.8kg

10 AM

Orienteering (Gay City) 1:52:04 [1] *** 5.8 km (19:19 / km) +80m 18:05 / km
spiked:15/15c shoes: 285 RocLite B

Orienteering w/ Hayden- old yellowish/orange course I had set for some boy scouts a couple years ago. Nice pedestrian jaunt in the woods introducing some more advanced skills - reading contours, running on bearings - as well as the usual stuff.

Monday Dec 26, 2011 #

8 AM

Note
rhr:48 slept:8.0 weight:78kg

9 AM

Run - Trail (Crandalls) 30:15 [3] 5.0 km (6:03 / km) +120m 5:24 / km
shoes: 285 RocLite B

going long Sunday, so just short & mellow this week.

Sunday Dec 25, 2011 #

10 AM

Run - Road race (Scrooge Scramble) 21:03 [4] 5.0 km (4:13 / km)
rhr:48 slept:7.0 weight:77.7kg shoes: 285 RocLite B

Running late, no warmup, lined up w/ Hayden & a crew of Striders. Quick start and within a minute I knew it wasn't a day to race, so backed right off the pace and made no effort to stay with runners passing me. Just enjoyed the morning. Finished 13th of around 100 or so out to raise money for the Cornerstone Foundation. Hayden in under 40 with a 39:40 sprint finish.

Run - Road warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: 285 RocLite B

jogged back out and ran in with Hayden

3 PM

Note

20 miles of pavement this week. Better go back and hide in the woods before I come down with Brickeritis.... :-)

FYI - I'm hosting a 6-hour Fat-Ass at Crandalls in Tolland next Sunday (8am-2pm) if anyone wants to start the new year right. 5km trail loop. Usual fat-ass criteria - no fee, no awards, no loo (byotp), self timing, byo aid - I'll set up a table and put out some signs - that's about it...

Saturday Dec 24, 2011 #

6 AM

Note
rhr:47 slept:8.0 weight:77.8kg

7 AM

Run - Trail (Sampler +) 52:25 [3] 8.45 km (6:12 / km)
shoes: 285 RocLite B

Social run with the usual suspects. Ran the sampler, myself & 3 Daves going ahead a bit, then opting for some extra mileage taking the moonlight off Woodchuck and coming back via Shenipsit. Enjoyable outing and loosened the legs up nicely. Then headed up to FP with Dave M.

9 AM

Run - Road race 41:35 [5] 10.0 km (4:10 / km)
shoes: 285 RocLite B

Another record crowd at Forest Park, 150+ according to the organizers. Ken Clark there, as were Peter & Phil. Started near the rear of the crowd, but stayed on the grass and moved up into the top 20 pretty quickly once we hit the hill. After cresting the top of the hill, passed a few more folks to settle into 8th spot, about 50m back of Kenny & Dave. Stayed in that spot for half the race, but could hear footsteps behind me for most of that portion. Although I didn't feel like I was dropping off the pace, the footsteps caught up with me and I was passed by three guys in various spots whilst rounding the zoo. Tried to stay with them but felt I was pushing too hard to stay there so backed off to my prior effort level. Passed by another guy along the pond and initially let him go, but then hit the sidewalk and decided he was still catchable so kicked it up a notch and passed him pretty quickly and hit the finish line in 11th place. An improvement of one place over last week.

Then back to Soapstone to drop Dave off and then off to work for a few hours before the overindulgences begin later on...

Friday Dec 23, 2011 #

5 AM

Note
rhr:46 slept:7.5 weight:78kg

6 AM

Run - Road (Campus Loop) 27:02 [4] 6.0 km (4:30 / km)
shoes: 285 RocLite B

I'm not getting much if any running done during the week these days, and the one place I am regularly on weekdays is work, so time to see if I can't force myself to go to work in running clothes, drop my stuff in the office and go out the door first thing, before sitting down to computer, greenhouses and the business of the day. Nothing long, nothing fancy, no trails, no need for lights etc. Just a few miles on roads/sidewalks to get something on the books. Loop around the core of campus via Separatist & Hunting Lodge roads (pedestrian paths along side of road) is exactly 6km door to door. Worth a shot anyway...

Route: http://www.gmap-pedometer.com/?r=5226982

Interesting the GMaps-Pedometer routes sidewalks & roads separately, at least for UConn campus. I tried to keep the route on the sidewalk, since that was where I was running, but a couple times I accidentally clicked on road instead of sidewalk and it would route me via the nearest intersection rather than skip over 8 feet and put me on the road. I can understand why from a coding perspective, but its just odd to see it on the screen that way.

Thursday Dec 22, 2011 #

5 AM

Note
rhr:47 slept:8.25 weight:77.7kg

Wednesday Dec 21, 2011 #

5 AM

Note
rhr:48 slept:7.0

Tuesday Dec 20, 2011 #

5 AM

Note
rhr:48 slept:7.5 weight:78.2kg

7 PM

Run - Road hills (Bald Hill Repeats) 54:00 [3] 9.65 km (5:36 / km) +200m 5:04 / km
weight:77.9kg shoes: 285 RocLite B

Up & over Bald Hill 4x while Jackson @ scouts. Roads, pretty boring but cranked up some Mark Knopfler @ Royal Albert and that made it not so onerous. Good to be out. Mileage from iPhone so likely not very accurate.

Wt down slightly from this AM (post run), but I haven't had dinner yet, sigh. Maybe I'll just skip it. Me thinks it's almost time for one of PGs weight challenges again.

Monday Dec 19, 2011 #

6 AM

Note
rhr:48 slept:7.5 weight:77.5kg

Sunday Dec 18, 2011 #

9 AM

Run - Trail long (Crandalls) 1:27:00 [3] 14.75 km (5:54 / km) +400m 5:12 / km
weight:75.8kg shoes: 285 RocLite B

3 loops at Crandalls fine tuning course for Fat Ass 6-Hour on January 1st. Dialed it in at 5km per loop. Did discover that IPhone GPS is about 12% off from my garmin handheld. Guess I'll stick with the garmin where I need to trust the numbers and add a fudge factor to runs done with iPhone. Latter has music and I don't have room in fanny pack for both

Saturday Dec 17, 2011 #

5 AM

Note
rhr:52 slept:6.5 weight:78kg

6 AM

Run - Trail long (Shenipsit) 1:32:15 [3] 12.3 km (7:30 / km)
shoes: 340 ORoc 2010

Early run w/ Mark, Scott & Bruce. Up the mountain twice with full night gear.

7 AM

Run - Trail long (Shenipsit) 50:00 [3] 8.15 km (6:08 / km)
shoes: 340 ORoc 2010

Dropped off Scott, jettisoned the pack, lights & bottles and hooked up with 7:30 crew though Mark, Bruce & I went off the front pretty quickly. Faster pace in daylight, turned around about 8 so I could be back by 8:30, Mark & Bruce continuing on for some killer hill

9 AM

Run - Road race 20:26 [4] 5.0 km (4:05 / km)
weight:76.7kg shoes: 285 RocLite B

And then up to Forest Park to see what I had left. Knew a fast time wasn't really in the cards, so I estimated an optimistic 20:30. Good steady effort most of the way around, got passed by a couple dudes turning the final corner along pond. Pushed it into a higher gear to try and get those spots back but couldn't do it. Inside of both quads seized about 20m before the line and I kind of hobbled across in 12th place, 4s under my estimate in an apparent record field of 150+. Satisfied with the effort.

C • nice 2

Friday Dec 16, 2011 #

5 AM

Note
rhr:48 slept:8.0 weight:77.1kg

C • continued 1

Thursday Dec 15, 2011 #

4 AM

Note
rhr:46 slept:6.0 weight:77.5kg

8 AM

Run - Mixed (Trolley Shafran) 1:06:16 [3] 12.9 km (5:08 / km)
weight:75.8kg shoes: 285 RocLite B

dirt road to lake, out & back on trolley trail, then up to Shafran and back home that way. First 30 minutes felt tight, then loosened up but also gradually slowing too.

Wednesday Dec 14, 2011 #

5 AM

Note
rhr:47 slept:8.5 weight:77.9kg

C • interesting week 2

Tuesday Dec 13, 2011 #

5 AM

Note
rhr:48 slept:7.5 weight:77.2kg (rest day)

Monday Dec 12, 2011 #

5 AM

Note
rhr:49 slept:7.5 weight:77kg (rest day)

Sunday Dec 11, 2011 #

8 AM

Run - Trail long (Hop River) 1:35:02 [3] 16.0 km (5:56 / km)
weight:75.5kg shoes: 285 RocLite B

w/ Michelle, Summer & Dave M - turned back @ 8km, Summer & Dave shooting for 15 miles.

Last couple were pretty sluggish, but I didn't eat before running and didn't carry fluids or fuel - so no wonder the body tanked. Not bad considering.

First 30+ mile week for me in a very long time. Feel pretty good, but legs are tired, so will rest tomorrow.

Saturday Dec 10, 2011 #

Event: RHINO night-O

6 AM

Note
rhr:50 slept:6.0

7 AM

Run - Trail (Sampler) 44:38 [3] 6.0 km (7:26 / km)
weight:76.2kg shoes: 285 RocLite B

Saturday Social Run, very easy pace, plenty of storm debris to dodge.

6 PM

Orienteering race (RHINO L) 40:05 [4] *** 3.0 km (13:22 / km) +110m 11:17 / km
spiked:12/14c shoes: 285 RocLite B

Night-O. Pretty decent run, not fast but hit most controls cleanly. Biggest mistake was getting on the wrong line where the course crossed itself - instead of going from 3-4, I went 3-13, then decided I really ought to do 4-12 first. #7 I got pulled L in the laurel and lost a minute or so. #11 got slowed up by junk in the woods and didn't initially penetrate deep enough. Quite fun.

Hayden bailed after bobbling #5, but Anna &
Ellen persevered for the whole course.

Great festing, as usual, afterwards. Ordered up some of the new club shirts too.

RHINO-long - Splits

Friday Dec 9, 2011 #

8 PM

Run - Trail long (Hop River Trail) 1:50:00 20.0 km (5:30 / km)
shoes: 285 RocLite B

Friday Night Moonlight Run - except that some unexpected rogue rainstorm appeared about 10 minutes before run time. So a mild, wet run with 12 others out the other side of Bolton Notch and back. Easy going out, then once past the tunnel on the way back I began to pick it up running in the dark, eventually passing everyone and cranking a very brisk pace back to Church St. Times and distance just an estimate, but probably pretty close. Felt great on the fast segment, probably could have kept it going.

Wednesday Dec 7, 2011 #

4 AM

Note
rhr:48 slept:5.5 weight:77.5kg

11 AM

Core 35:00 [2]

Moved 4000# of stove pellets into the garage. Raining out, so once I uncovered the pallets, I felt pretty compelled to move them at a brisk pace...

Tuesday Dec 6, 2011 #

5 AM

Note
rhr:49 slept:5.0 weight:77.9kg

Monday Dec 5, 2011 #

5 AM

Note
rhr:51 slept:7.5 weight:77.1kg

9 AM

Hiking (Mansfield) 26:57 [1] 3.05 km (8:50 / km)

Brisk walk to hardware store for supplies. if its brisk enough to noticeably raise heart rate and break a sweat, I figure it's brisk enough to log

10 AM

Hiking (AES) 11:12 [1] 1.3 km (8:37 / km)

3 PM

Run - Road tempo 20:19 [4] 4.7 km (4:19 / km)
shoes: XA Pro GTX

Quick jaunt down the road before Hayden's bus. Got a quick blister on R big toe before even halfway - no debris in shoes, socks good. Hmmm. Hope it's not shoe fit, that would suck.

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods

7 AM

Note
rhr:53 slept:8.5 weight:76.1kg (sick)

9 AM

Core (Wickham) 1:00:00 [1]

Hayden & I joined lots of other runner types to help haul storm debris to roadside to assist with park cleanup. We only stayed an hour as we were headed for Sessions

11 AM

Orienteering race (Sessions Red) 52:22 [4] *** 6.1 km (8:35 / km)
spiked:10/14c weight:76kg shoes: 340 ORoc 2010

Good run, a few foibles but far more zip than yesterday though still sick. Ran past first one as the rocks seemed closer to top of hill but spied bag out the corner of my eye and swung in (-15). Ran road hard to 3, up spur over trail but found myself in smaller rock S of circle. Back to trail and up hill and right in (-60). #6 got off to R and explored rocks to SE, then corrected (-60). #8 lots of extra trails, flag felt a bit E of where I was but corrected easily (-20). Lost my shoe enroute to 14 and again on trail to finish -(60). So about 3:35 left in woods, could have been faster, but not feeling so young anymore.

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

6 AM

Note
rhr:52 slept:5.0 weight:76.5kg (sick)

Seem to have picked up a cold. Sore throat, glarp etc....

11 AM

Orienteering race (Cemetery Hill L) 29:27 [4] ** 3.1 km (9:30 / km)
spiked:14/18c weight:75.8kg (sick) shoes: 340 ORoc 2010

Hayden & I ventured up to NoHo for Phil's event. Felt like crap, no energy, particularly on hills. Hassled by off leash dog around 12-13 and lost focus. Stood about 20' from #15 for a bit not seeing flag in glare and expecting a more significant tree as a feature - control feature did not really seem distinct from surrounding green blobs. Really brain-farted on 17 got left of green, thinking I had gone right, then looking for flag off major trail & dark green to N.

Orienteering race (Cemetery Hill S) 18:25 [4] ** 2.4 km (7:40 / km)
spiked:12/13c (sick) shoes: 340 ORoc 2010

Second sprint, technically OK, but totally lacking in energy, winded on hills. Passed on final so Hayden & I could get on the road.

Good time, great courses - just can't expect much when sick. But very few options left this season - maybe Sessions tomorrow, then RHINO

Short Sprint - Splits

Long Sprint - Splits

Friday Dec 2, 2011 #

5 AM

Note
rhr:50 slept:7.5 weight:76kg

Thursday Dec 1, 2011 #

5 AM

Note
rhr:50 slept:7.0 weight:76.8kg

Got the 2011 Strider Highlight Reel posted up this AM. Mostly Trail Running & Snowshoe Racing, but managed to squeeze a few O shots in as well.

8 PM

Run - Road (Hare & back) 22:00 [3] 4.8 km (4:35 / km)
shoes: XA Pro GTX

Around freezing, half a moon out. Body really doesn't like to run at night, but don't have many other options. When I bring gear to work, it just doesn't happen. So we'll see how long I can keep it up.

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