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Training Log Archive: cmorse

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m		load
	Run - Road	4	6:02:21	43.77	(8:17)	70.44	(5:09)	1420		107.7
	Orienteering	3	4:28:00	12.18	(22:00)	19.6	(13:40)		95c	39.1
	Run - Trail	3	4:16:01	24.02	(10:40)	38.65	(6:37)	900		106.9
	Shoveling	2	2:05:00
	Core	9	1:48:35							10.5
	Run - Terrain	1	1:09:51	4.73	(14:45)	7.62	(9:10)	250		14.0
	Run - Track	1	43:52	4.74	(9:15)	7.63	(5:45)			12.5
	Total	23	20:33:40	89.44		143.95		2570	95c	290.7
	[1-5]	13	18:25:05
averages - sleep:6.7 rhr:49 weight:78.5kg

3:48

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Sunday Mar 31, 2013 #

6 AM

Note
rhr:49 slept:7.9 weight:78kg

Saturday Mar 30, 2013 #

6 AM

Note
slept:7.35 weight:78.9kg

Core 10 [0]

Core 4 [0]

Core 20 [0]

10 AM

Run - Trail race (Shenipsit Old School Half) 2:08:47 [4] 21.0 km (6:08 / km) +500m 5:29 / km
weight:77.7kg shoes: 285 Roclite C

Gorgeous day. About 25 folks out for the inaugural Shenipsit Old School Half Marathon on a section of trail running from Walker Reservoir in Vernon to Freja Park in Bolton. Lots of Striders out and I think I may have spied Fred Pilon as I was coming back on the out/back course. Still a bit of ice in the low, shady spots, but otherwise quite fine to run on. Took a good digger near the mill pond in Belding on the way back, ripped a finger nail and drew blood on the L arm. Lost the will to chase at that point and settled for 6th place overall, but definitely first old guy... Always helps when there's not that many old guys out there in the first place..

Scott's blog post

Results

C • Good eyes 1

Friday Mar 29, 2013 #

6 AM

Note
slept:6.9 weight:79.1kg

1 PM

Core 10 [0]

Thursday Mar 28, 2013 #

3 AM

Note
rhr:50 slept:6.0 weight:79.1kg

9 PM

Core 10 [0]

Wednesday Mar 27, 2013 #

5 AM

Note
rhr:55 slept:6.8 weight:79.3kg

Tuesday Mar 26, 2013 #

3 AM

Note
rhr:52 slept:5.25 weight:80kg

6 PM

Run - Track intervals 43:52 7.63 km (5:45 / km)
shoes: 255 TrailRoc A

note to self: don't eat pasta dinner before track workout.

set out to try at least 5x400 but east end of TMS track still under snow/ice so switched to 5x300m instead.

59
62
61
61
58

quite pleased for a first go...

Monday Mar 25, 2013 #

5 AM

Note
rhr:50 slept:8.25 weight:79kg

C • Jr training weekend 2

4 PM

Core 10 [0]

Core 3 [0]

Sunday Mar 24, 2013 #

6 AM

Note
rhr:58 slept:7.0 weight:78.2kg

Saturday Mar 23, 2013 #

Event: Junior Training Camp

6 AM

Note
rhr:51 slept:8.3 weight:78kg

10 AM

Orienteering (Osbornedale) 1:08:00 [2] *** 5.5 km (12:22 / km)
31c shoes: 285 Roclite C

Junior Training AM - shadowed Alina B, then Tivo R on contour only course. Then a short walk w/ Jackson to a letterbox he spied while out in the woods. Then lunch and now off to Ansonia

2 PM

Orienteering (Ansonia) 55:00 [2] *** 3.1 km (17:45 / km)
9c shoes: 285 Roclite C

Shadow John U & Sam W

6 PM

Core (Cross-fit training) 1:45:00 [1]

Friday Mar 22, 2013 #

5 AM

Note
rhr:50 slept:6.1 weight:78.5kg

10 AM

Run - Road (Sugar / Bald) 1:05:00 [3] 13.35 km (4:52 / km) +270m 4:25 / km
weight:76.4kg shoes: 255 TrailRoc A

5 PM

Core 10 [0]

started a series, but got sidetracked

Thursday Mar 21, 2013 #

6 AM

Note
rhr:48 slept:6.55

11 AM

Orienteering (Gay City) 2:25:00 [1] 11.0 km (13:11 / km)
55c weight:77.3kg shoes: 255 TrailRoc A

Placing flags for Sunday's Jr Training Camp. Lot of snow in the woods, water features plenty wet. Mostly walking with some jogging in places. Should be interesting. Ton of deer out there, hopefully they don't eat the flags between now and Sunday. GPS died part way around, just a rough estimate on time/distance..

Wednesday Mar 20, 2013 #

5 AM

Note
rhr:51 slept:5.9 weight:79.2kg

Tuesday Mar 19, 2013 #

5 AM

Note
rhr:44 slept:7.8 weight:79.5kg

Monday Mar 18, 2013 #

3 AM

Note
rhr:55 slept:5.1 weight:78.9kg

Sunday Mar 17, 2013 #

6 AM

Note
rhr:49 slept:6.25 weight:78.7kg

Saturday Mar 16, 2013 #

5 AM

Note
slept:6.65 weight:79kg

Run - Trail long (Crandalls) 1:25:00 [2] 12.35 km (6:53 / km) +300m 6:08 / km
shoes: 340 ORoc 2010

Early AM run with Bruce, Mark, Tony, Eric & Scott. Trails about 50% hard ice, 50% frozen rutted mud. Glad to have the spikes and dicey footing on the first dark lap. Able to ditch headlamp for 2nd loop but still not easy. Planning some time at Gay City later so split from the crew and headed home after 85 minutes or so.

2 PM

Run - Terrain (Gay City) 1:09:51 [2] 7.62 km (9:10 / km) +250m 7:52 / km
weight:78kg shoes: 340 ORoc 2010

Terrain re-con for next weekend. Still quite a bit of snow in the woods in some places. Not enough to be impassable, but certainly enough to make the running more taxing. Need to shorten courses up a bit to allow for slower going in the woods.

Very tired, no zip in the legs... walked quite a few stretches, particularly in the snow.

Friday Mar 15, 2013 #

4 AM

Note
rhr:44 slept:5.0 weight:78.9kg

up since 3, might as well go to work...

Thursday Mar 14, 2013 #

5 AM

Note
slept:6.6 weight:79.7kg

Wednesday Mar 13, 2013 #

5 AM

Note
rhr:51 slept:6.75 weight:78.9kg

Tuesday Mar 12, 2013 #

5 AM

Note
rhr:50 slept:5.5 weight:78.9kg

Monday Mar 11, 2013 #

5 AM

Note
rhr:44 slept:7.65 weight:77.9kg

8 PM

Core 55 [0]

Sunday Mar 10, 2013 #

1 PM

Run - Road race (Bolton Road Race) 33:45 [5] 8.05 km (4:12 / km) +100m 3:57 / km
shoes: 285 Roclite C

Needed a tempo run today, weather looked good so headed over to Bolton for Dani's race to support the Bolton XC & Track teams. A couple hundred folks including many fast ones were on hand. I think I was probably 4th M50, didn't get a chance to check the results before leaving.

Run - Road warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: 285 Roclite C

Running around the parking lot with number of faster pickups to get the heart rate up..

Saturday Mar 9, 2013 #

5 AM

Note
rhr:45 slept:6.4 weight:78.6kg

Going to see if I remember what this running thing is about, albeit on roads since we got another 15" of white crap yesterday....

6 AM

Run - Road long (TMS Crystal Lake) 2:38:07 [2] 29.63 km (5:20 / km) +650m 4:49 / km
weight:76.8kg shoes: 255 TrailRoc A

Nice run w/ Bruce & Mark. Plenty of black ice to avoid, sketchy footing on back roads, but overall a pretty respectable pace & excellent company. Longest run in a good long while, glad when it was over, but no major bodily complaints.

{edit} Longest run (time) since the Fat Ass on January 1st (3:17) and distance wise since the Dover Raid back on December 8th of last year.

Friday Mar 8, 2013 #

5 AM

Note
rhr:45 slept:6.8

9 AM

Shoveling 1:30:00 [0]

~14" & counting...

2 PM

Shoveling 35:00 [0]

Thursday Mar 7, 2013 #

5 AM

Note
rhr:53 slept:7.0 weight:78.5kg

Wednesday Mar 6, 2013 #

5 AM

Note
rhr:48 slept:6.55 weight:78.9kg

Tuesday Mar 5, 2013 #

5 AM

Note
rhr:47 slept:7.1 weight:78.5kg

Monday Mar 4, 2013 #

5 AM

Note
rhr:48 slept:7.75 weight:78.6kg

8 PM

Core 31 [0]

these felt extra hard tonight, didn't complete the full set of 43 - 10/10/7/7/4

Sunday Mar 3, 2013 #

6 AM

Note
rhr:47 slept:8.0 weight:78.6kg

7 AM

Run - Road long 1:27:00 [2] 16.0 km (5:26 / km) +400m 4:50 / km
shoes: 255 TrailRoc A

Back to the roads for a while longer. Out for long slow distance run, not really all that long, but its what the schedule called for. 90 minutes at 5:35/km. Kept gradually speeding up, had to keep dialing my pace back to keep the run easy, though the faster bits didn't feel rushed. Perhaps I need a good short race to reset my VDot.

Run - Road tempo 8:29 [4] 1.92 km (4:25 / km)
weight:77.3kg shoes: 255 TrailRoc A

Still had close to 2000m back to the house, and was feeling good so elected to pick it up to tempo pace for the run home. Like the easy pace, my tempo pace was a little faster than it was supposed to be, perhaps an indication I need to tweak the numbers up slighty. May run the Bolton 5m Road Race next Sunday and use that to reevaluate.

10 AM

Note

End of cycle notes: Only managed about half of the scheduled training, though easily hit my cross-training goals. Major complicating factor was the big snowstorm effectively keeping me out of the woods for the better part of 4 weeks, and since my running was on roads, kept my volume down to avoid injury. I was also sick quite a bit during the first part of the cycle.

Will plan on repeating the cycle and hope the last of the snow melts out real soon now rather than stepping it up to the next series. Have missed a few workouts in the pushup initiative, but it seems to be working so far - will keep at that for core & upper body strength. Would like to start getting back into the swordplay once I can get outside and its not too cold - soon...

Also looking very seriously at a new bike, to renew efforts to commute 3+ days a week. Not sure whether to substitute that for 'training' sessions, or just leave it in the log as cross training (intensity zero).

Saturday Mar 2, 2013 #

6 AM

Run - Trail (Soapstone) 42:14 [3] 5.3 km (7:58 / km) +100m 7:17 / km
rhr:50 slept:6.5 weight:78.2kg shoes: 340 ORoc 2010

Early run at the forest with Bruce, Mark, Tony & Eric. Spikes all around - very difficult footing - frozen, rutted stuff on close trails, then into virgin snow - dense unbroken stuff - sinking only 6 inches or so but a lot of work to move forward. Very glad we didn't hold the training camp as planned. Totally imploded and ran out of gas around 5km in, bailed to the road and let the others go on...

9 PM

Core 32 [0]

Friday Mar 1, 2013 #

5 AM

Note
rhr:48 slept:6.3 weight:79.2kg

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