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Training Log Archive: cmorse

In the 7 days ending Feb 6, 2005:

	activity	#	time	miles		km		+m	load
	Run - Trail	2	2:39:29	16.93	(9:25)	27.25	(5:51)	642	31.9
	Run - Road	4	1:58:23	17.27	(6:51)	27.8	(4:16)		57.0
	Total	6	4:37:52	34.21	(8:07)	55.05	(5:03)	642	88.9
averages - sleep:8.3 rhr:42

1:35

0:00

» now

Sunday Feb 6, 2005 #

Run - Trail (airport run) 1:04:23 [2] 12.5 km (5:09 / km) +330m 4:33 / km
ahr:131 max:142 rhr:44 slept:9.0 shoes: Response Trail CL '03

early am run - gulf road parking lot up & over soapstone, out to 83 and back. warm temps yesterday meant snowmobile trails were frozen slush this am - slick footing in places. Felt like I was pushing, but hr stayed in 130's.

Saturday Feb 5, 2005 #

Run - Trail (soapstone / sodom) 1:35:06 [2] 14.75 km (6:27 / km) +312m 5:50 / km
ahr:121 rhr:44 slept:8.0 shoes: Response Trail CL '03

easy run on snowmobile trails. gorgeous day, near freezing @ 8am, sunny.

felt good to get a bit more mileage in - could have kept going - perhaps do airport + sodom tomorrow = 20.75 km

Friday Feb 4, 2005 #

Run - Road (hare & back) 19:41 [3] 4.7 km (4:11 / km)
ahr:138 shoes: Response Trail CL '03

easy out & back
road has some icy patches - frozen slush
1500m
613
628

Thursday Feb 3, 2005 #

Run - Road (hare & back 3x) 44:28 [4] 10.7 km (4:09 / km)
ahr:151 max:175 rhr:41 slept:8.0 shoes: Response Trail CL '03

threshold run
dirt road 1500's
(no recovery, just change of direction)
604
609
607
619
623
610 - pushing to reverse slowing trend

good threshold run - fairly even splits & hr intervals

Note

Plan to add a regular weekly threshold run to the mix. 6x1500m on dirt road. Goal to get all 6 intervals under 6min (avg under 4min/km, but even pacing). Today's run averaged 4:10/km with the 4/5 splits running a little slow. 1/2/3/6 all just about in line for current fitness.

Wednesday Feb 2, 2005 #

Run - Road (hare & back) 20:22 [2] 4.7 km (4:20 / km)
ahr:136 rhr:41 slept:8.5 shoes: Response Trail CL '03

easy run, 1500m even splits
6:29/6:28

Tuesday Feb 1, 2005 #

Note

Averaging around 20m per week in January. Enough to stay in shape, but not enough to beat up my knees by running on roads. Will try to pick the average up to 25-30 miles per week this month as long as snow holds. If snow clears and I can get back into the woods, will try to kick it up a little higher.

Monday Jan 31, 2005 #

Run - Road (hare & back x2) 33:52 [4] 7.7 km (4:24 / km)
ahr:140 max:171 rhr:41 slept:8.0 shoes: Response Trail CL '03

2x out & back, hammered the first 1500m on dirt, then cruised the other 3.
1500m splits:
5:35
7:20
6:41
7:03
nice day for a change - mid 30's, sunny

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