Training Log Archive: cmorse

8am - cooler this time of day - went out and walked a part of the Rogaine course to pick up some controls for Sandy...

Event: French Creek Rogaine
 

10am - 12 Hour Rogaine w/ Tom Skrocki. Very hot, humid - distance is rough estimate - will update once I measure map. Ran a CW loop from Birdsboro, across French Creek N, then French Creek East, and FC Central. Planned on FC West but ran out of steam and daylight. Finished out of the top three in Mens Open, but more points than most other classes - not sure of final position. (6th overall)

Brutal event - opted for shorts due to hot weather - both legs look like hamburger now...

Post Mortem will be posted on the French Creek website soon.

HRresting = 42

6:00am - Ran programmed interval routine on treadmill. 4x60sec@12mph with 60 sec recovery at 8.6mph. 2 sets with 4 minutes between sets. 5 minutes warmup/warmdown... HRmax at 170bpm in 3rd repeat, 1st set. Rest mostly in mid 160's with recovery in the low 150's. Not exceptionally difficult, but muscles a little sore toward end of second set. Will probably run Skyline in heat and humidity this afternoon then off until Saturday...

5:30pm - warm, humid - high 80's - Ran the Skyline loop on Minnechoag with Kevin, Bruce and Ed. Good run, walked the hills (as usual) and calves tight and although the backside felt smooth, I was too tired to really push hard. Finished 3.5 minutes ahead of Bruce, Ed another 3 minutes back and Kevin brought up the rear at 1:27

6:50am - Another short 20 minute workout. 5 min warmup, 2 killer hills (15% grade) - one at 8mph (ughh...) the second one toned down to 6mph - both lasted less than 2 minutes before HR maxed out in the upper 160's. Turned things downhill(-5%) and did 2 minutes at 12mph before cooling down for 5 minutes..

Will try short easy workouts tomorrow and Wed AM followed by 9M on Minnechoag Mtn Wed evening then nothing until Rogaine Saturday...