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Training Log Archive: cmorse

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	17	15:41:28	98.34		158.27		2670				415.9
	Orienteering	7	7:49:54	24.08	(19:31)	38.76	(12:07)	1156	67 /	90c	74%	215.3
	Longsword	13	7:38:00									42.8
	Run - Road	4	1:02:28	7.15	(8:45)	11.5	(5:26)	70				18.7
	Total	34	32:11:50	129.57		208.53		3896	67 /	90c	74%	692.7
	[1-5]	33	31:41:50
averages - sleep:7.5 rhr:47

3:46

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Saturday Mar 31, 2012 #

7 AM

Run - Trail (Sampler) 36:52 [3] 5.9 km (6:15 / km) +150m 5:33 / km
rhr:47 slept:8.0 shoes: 285 RocLite B

Snowy morning at the forest, nobody but the geese, turkeys & me. I guess the regulars are all off at the Traprock training run. Easy pace & uninspired run, though quite beautiful with wet snow hanging off everything. Hope I feel a little perkier for the 5k tomorrow

Friday Mar 30, 2012 #

5 AM

Note
rhr:44 slept:7.5

3 PM

Longsword 50:00 [1]

Thursday Mar 29, 2012 #

5 AM

Run - Trail long (Dunhamtown Forest) 57:29 [3] 8.85 km (6:30 / km) +250m 5:41 / km
rhr:44 slept:6.0 shoes: 285 RocLite B

easy morning run with Ken.

Run - Road warm up/down (To Dunhamtown Forest) 25:00 [3] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: 285 RocLite B

Roads & sidewalks in dark until light enough to venture onto trails.

Wednesday Mar 28, 2012 #

5 AM

Note
rhr:43 slept:7.0

10 AM

Run - Trail (Shelter Falls) 21:00 [3] 4.5 km (4:40 / km) +80m 4:17 / km
shoes: 285 RocLite B

just squeezing in a brief run - not long, not fast, just getting out the door.

Run - Road (North Eagleville) 7:29 [3] 1.5 km (4:59 / km) +20m 4:41 / km
shoes: 285 RocLite B

6 PM

Longsword 1:10:00 [1]

Tuesday Mar 27, 2012 #

5 AM

Run - Trail hills (Horsebarn Hill) 1:14:33 13.2 km (5:39 / km) +250m 5:10 / km
rhr:49 slept:7.0 shoes: 285 RocLite B

Clear & cold with wind out of the N, windchill 17F. 4x Horsebarn Hill repeats. Dark to start, sunrise on the final climb. Hands still stiff and cold... A double cocoa morning me thinks...

4 PM

Longsword 8:00 [1]

Monday Mar 26, 2012 #

8 PM

Note
rhr:47

Day got away from me... nada, zilch. Horsebarn Hills in the AM...

Sunday Mar 25, 2012 #

Event: WCOC Ansonia Nature Center

10 AM

Orienteering race (Ansonia Red) 1:17:04 [4] *** 7.9 km (9:45 / km) +360m 7:57 / km
spiked:22/25c rhr:46 slept:8.5 shoes: 340 ORoc 2010

Very nice course by Marie. One big error from 10-11, bad (no) compass leaving 10, wound up way L of line eventually figuring it out over by 18. Minor error to 21 wound up on hilltop W of circle before correcting. Otherwise flow felt really good in the woods with nice running and some hesitations, some cases of pulling up short and a few minor corrections in the circle.

8 PM

Note

So I felt I ran well, despite a couple errors, and PG still beats me by 5 minutes while running without his contact. So depressing....

C • Yeah, but my Garmin wasn't ... 2

Red - Splits

Saturday Mar 24, 2012 #

Note

Finally Spring 5k

6 AM

Note
rhr:46 slept:9.5

10 AM

Run - Trail race (Finally Spring 5k) 20:24 [5] 5.23 km (3:54 / km) +30m 3:48 / km
shoes: 285 RocLite B

30s faster than last year (7th place, first M40-49).

This year a much faster field, settled for 13th of 232 overall, first M50+ and a new age group record (beat the M40's too, but no double dipping). A lot of pollen in the air, my throat was pretty raw by the end and now I'm hacking up all sorts of crud. Scored a new Timex Ironman watch for my efforts though...

Good effort overall, though I didn't feel 100% on.

Results

Run - Trail warm up/down 25:00 [3] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: 285 RocLite B

Friday Mar 23, 2012 #

5 AM

Note
rhr:46 slept:7.0 (rest day)

Social Run followed by 5km Trail Race in the AM. May scoot down to Ansonia on Sunday.

Thursday Mar 22, 2012 #

9 AM

Run - Trail warm up/down (Gay City) 15:07 [3] 2.26 km (6:41 / km)
shoes: 340 ORoc 2010

Orienteering tempo ('98 Troll Gr Y2) 45:15 [4] *** 6.05 km (7:29 / km) +150m 6:39 / km
spiked:9/10c shoes: 340 ORoc 2010

Ran the Green Y2 course from the '98 Troll Cup at Gay City set/vet by the crack team of DeWeese & Gagarin if I recall. Although I'm pretty familiar with the map and have visited all of these control sites at some point over the past 15 years, I'm not sure I've run this particular course before. A little hesitation near #7 as I was definitely in the right area, but never really saw the wall, but a lot of small rock around so a ruined stone wall could be so obscured as to be non-mappable these days and if I recall that wall was more than likely pretty vague on the ground back in '98. A nice run though I did walk some of the hills. Sunny, mid 60's, fog had just burned off so pretty steamy in the woods.

Wednesday Mar 21, 2012 #

3 PM

Longsword 15:00 [1]

6 PM

Longsword 1:00:00 [1]

Tuesday Mar 20, 2012 #

5 AM

Note
rhr:55 slept:6.5

Run - Trail hills (Horsebarn Hill) 1:09:44 [3] 12.4 km (5:37 / km) +200m 5:12 / km
shoes: 285 RocLite B

3x Horsebarn Hills with Ken, lovely morning, 45F, low waning moon and fog collecting in the low spots.

5 PM

Note

didn't wear compression sleeves this AM and my post run snack was delayed. And now my legs are more sore than they've been in quite a while. Hmmm...

Monday Mar 19, 2012 #

4 AM

Note
rhr:46 slept:6.5 (rest day)

4 PM

Longsword 30:00 [1]

Sunday Mar 18, 2012 #

Event: TARC Spring Thaw 6-hour

9 AM

Run - Trail race (TARC Spring Thaw 6-Hour) 1:50:00 [5] 21.75 km (5:03 / km) +175m 4:52 / km
shoes: 340 ORoc 2010

So I put this on my training calendar because a long run/race fit nicely 4 weeks out from Georgia and because RD Emily Trespas is just an uber cool trail pixie. Driving up I realized I didn't really have a goal in mind - no ultras on the horizon so no need to race for 6 hours plus if I overdid it I'd put a big dent in the GA training at the wrong time.

So decided I'd race it hard for at least a half marathon, then cruise to at least the 3 hour mark and decide from there. Mostly ran with Justin Contois (who would go on for the win with 35 miles) and we shared the lead for 3.5 laps having pleasant conversation. At which point I let him go and continued to cruise comfortably. At the aid station he didn't stop in the early laps and I'd stock up and then chase him down again. Backed off the pace on the last couple laps and even took a 5 minute off course detour to go scratch some goats (I miss my goats). Deb caught me shortly thereafter and I ran it in with her and called it a day as the temp headed for the upper 70's.

No GI issues, no chafing, no crashes, feel awesome and very happy with my performance. No residuals expected though I'll probably wait until Tuesday to resume running with Happy Hills II.

Many thanks to Emily, all my fellow Trail Animals and the awesome crew. This race is a keeper. Maybe next year we'll actually have a Spring Thaw to go with it...

3.5 mile splits:
2934
2941
2745
3200 (I backed the pace off at 3 miles into this loop)
4000
4730 (this split includes shoe change, aid station loitering and 5 minutes goat scratching.

C • thaw 4

Run - Trail race (TARC Spring Thaw) 1:36:30 [4] 12.25 km (7:53 / km) +125m 7:30 / km
shoes: 285 RocLite B

Latter part of race in 'cruise mode'. Includes 5 minutes off course scratching goats and a couple minutes changing shoes.

1 PM

Longsword (footwork drills) 20:00 [1]

rather than stretching, I just did some footwork drills to keep the legs loose before the drive home. These were spread over 90 minutes or so.

5 PM

Note

I'll be in GA, but the new Traprock 50k posters are just too cool not to post.

Saturday Mar 17, 2012 #

7 AM

Orienteering (Webster) 47:47 [3] *** 5.71 km (8:22 / km) +160m 7:20 / km
spiked:11/11c shoes: 285 RocLite B

Setting streamers, nice running, some soggy spongy spots

9 AM

Orienteering (Webster) 2:15:00 [1] *** 5.5 km (24:33 / km) +150m 21:36 / km
spiked:9/9c shoes: 285 RocLite B

map hike with Ventures. Mostly off trail navigation

4 PM

Longsword (passing drills) 15:00 [1]

Friday Mar 16, 2012 #

5 AM

Note
rhr:47 slept:7.25 (rest day)

Feel like running, but doing some O tomorrow and a 6 Hour trail race on Sunday so going to play it safe and lay low today...

8 PM

Orienteering (Webster) 50:00 [1] * 2.0 km (25:00 / km)
spiked:5/5c shoes: 285 RocLite B

Working with venture crew on some navigating requirements, using GPS to find their way at night. I set waypoints but carried O map as backup as we trekked xc on some points.

Thursday Mar 15, 2012 #

5 AM

Run - Trail hills (Horsebarn Hill) 1:11:52 [3] 13.0 km (5:32 / km) +250m 5:03 / km
shoes: 285 RocLite B

AM run w/ Ken. A loop around campus, then 3 loops of horsebarn hill - first one in the dark, 2nd in pre-dawn light, 3rd with pretty decent light. In 18.5 years here at UConn, I've never actually run in the field up to the top of the hill, I've always just run the road around behind the hill and up the backside. Combining that with the field run up to the summit is a really good workout on nice surface. Slope is shallow enough to be very runnable (as opposed to a slogging hill) yet long enough to really make you earn it...

Wednesday Mar 14, 2012 #

5 AM

Note
rhr:51 slept:7.5

3 PM

Longsword 30:00 [1]

6 PM

Longsword 1:00:00 [1]

Tuesday Mar 13, 2012 #

7 AM

Run - Trail (Dunhamtown Forest) 52:52 [3] 10.1 km (5:14 / km) +230m 4:42 / km
rhr:51 slept:8.0 shoes: 285 RocLite B

Had to wait a bit to head out as I didn't bring lights to work this AM - light rain, mid 40's - ran in shorts and just a single light LS tech shirt - just right. Should have put in contacts though as the glasses were pretty much useless. Worked in a number of faster paced bits in the middle section (in Dunhamtown proper) - felt good to run fast.

6 PM

Longsword 10:00 [1]

Monday Mar 12, 2012 #

Note

Super nice day out - cleaned out the road trip gear from the car and went to change to get out for a run and noticed water under the washer - down into the basement to notice water coming down everywhere... damn.. Seems some pocket change and a small nail got down into the drain pump and blew a gaping hole in the side of the pump. Spent the remainder of the afternoon pulling the pump & cleaning up the mess. Will try and get out tomorrow.. Too tired right now, time for a full nights sleep.

Sunday Mar 11, 2012 #

10 AM

Orienteering race (Classic Day 2) 49:12 [5] 5.9 km (8:20 / km) +198m 7:08 / km
14c shoes: 340 ORoc 2010

A much better day in the woods, bungled #1 a bit left, then settled down and had a mostly good run with minor bobbles, but no major errors. In a few spots I recognized the possibility of errors made yesterday and slowed the pace down, but ended up spiking most of those. As always, the slightly slower pace results in more accurate navigation. 3rd on the day, 7th overall for both days.

Run - Trail warm up/down 10:00 [1]

Should have warmed up more, was a little chilly just before starting but warmed up quickly from there. Sitting in the nice sunshine near the finish just seemed more appealing than actually warming up today...

12 PM

Note

And then the long drive back. 14 hours on the road (including stops), getting back to Tolland around 3am, then up at 5:30 to take Giacomo in to Hartford to catch the Megabus for the last leg of his journey home. Then home to get Hayden up for school, then back for an AM nap before getting up to clean out the car.

53.2 mpg on the return trip. 1530 miles roundtrip

C • What kind of car are you dr... 5

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)

11 AM

Orienteering race (Classic Day 1) 1:05:36 [5] *** 5.7 km (11:31 / km) +138m 10:16 / km
spiked:11/16c shoes: 340 ORoc 2010

Amateur Day - simple errors compounded by botched recovery attempts - 25 minutes back. More later

Credit: Carlie Huberman, BOK

C • Nice looking shirt! 2

Run - Trail warm up/down 15:00 [1]

jogging & stretching

Green Day 1 - Splits

Friday Mar 9, 2012 #

8 AM

Note

Hayden's 11th Birthday. What better way to spend it than riding in the back of the car? Loaded him up, went to Hartford to pick up Giacomo Barbone for the ride to North Carolina. Got in to NC about 11:30, shared floor space with Ian Smith & Neil Dobbs who arrived sometime later due to delayed flights.

49mpg on the southbound leg..

Thursday Mar 8, 2012 #

12 PM

Run - Trail (Shafran) 18:26 [3] 3.46 km (5:20 / km) +50m 4:58 / km
shoes: 285 RocLite B

Too nice not to delay my errands and slip out for a quick run. Kept it pretty easy - right around 5min/km. Nice to be out in shorts.

Run - Road (SLR) 9:27 [3] 2.0 km (4:44 / km)

Wednesday Mar 7, 2012 #

6 AM

Run - Road warm up/down (SLR) 20:32 [3] 4.0 km (5:08 / km)
rhr:48 slept:8.0 shoes: 285 RocLite B

SLR out dirt road.

C • Clint, Good luck with you... 2

Run - Trail (Hare Rd) 21:10 4.0 km (5:18 / km) +100m 4:42 / km
shoes: 285 RocLite B

Up Hare Rd (dirt) - a lot of downed trees still so not a smooth forest road run - thus calling it a trail run. Ran km #6 at hard race pace (3:57) - not bad considering part of the hill had crusty snow and ice on it.

4 PM

Longsword 30:00 [0]

6 PM

Longsword 1:00:00 [1]

Sunday Mar 4, 2012 #

6 AM

Note
rhr:47 slept:8.0

10 AM

Run - Trail tempo (Hop River Trail) 1:00:07 13.3 km (4:31 / km) +200m 4:12 / km
shoes: 285 RocLite B

Easy warmup, then threw in a series of faster 400m interspersed with 400 recovery between the mile markers. Turned at 9km and ran 4000m at hard race pace = 3:48/km vs 3:50 calculated I pace, but I was running slightly downhill. Glutes a bit tight at the end.

Saturday Mar 3, 2012 #

5 AM

Run - Trail long (Shenipsit) 1:48:40 [3] 14.4 km (7:33 / km) +350m 6:44 / km
shoes: 340 ORoc 2010

Early AM jaunt with Bruce, Mark & Scott. 34F & light rain. 2-4" of wet, slushy snow. A lot of work to get not so far. The definition of slog... They were running longer today and I didn't want to push it with NC on the horizon so I turned around at the mountain and worked my way back to Hopkins solo.

Thursday Mar 1, 2012 #

7 AM

Run - Trail (Dunhamtown Forest) 56:42 [3] 9.67 km (5:52 / km) +200m 5:19 / km
shoes: 340 ORoc 2010

About 2" of slushy snow - enough to conceal the footing, not enough to render it moot. Took it pretty easy for the most part, pushed the 9th km mostly uphill on slushy roads by hilltop apartments. Can feel the achilles reminding me not to push it too hard, but not bothersome at all.

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