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Training Log Archive: cmorse

In the 7 days ending Feb 20, 2005:

	activity	#	time	miles		km		+m				load
	Run - Trail	1	1:50:28	10.1	(10:56)	16.25	(6:48)	130				22.1
	Run - Road	2	1:17:37	11.43	(6:47)	18.4	(4:13)					46.6
	Run - Mixed	2	1:02:38	8.02	(7:49)	12.9	(4:51)	300				16.8
	Orienteering	1	29:16	2.67	(10:57)	4.3	(6:48)	90	9 /	9c	100%	17.6
	Total	5	4:39:59	32.22	(8:41)	51.85	(5:24)	520	9 /	9c	100%	103.0
averages - sleep:7.1 rhr:47 weight:77.1kg

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Sunday Feb 20, 2005 #

Note
rhr:54 slept:5.0 weight:77.1kg (rest day)

3 late nights in a row - less than 5 hours sleep each night & rhr up - will take today off and rest - but snow back tomorrow so not sure where to run - would like to run in woods, but snow will leave lots of hidden ice, but not deep enough to avoid sliding

Saturday Feb 19, 2005 #

Run - Trail (sampler & moonlight) 1:04:02 [2] 10.5 km (6:06 / km)
ahr:122 max:165 rhr:50 slept:4.5 shoes: Response Trail CL '03

cold, sunny - ran w/ kevin - a little ice in a few spots, but otherwise looks good for tonights moonlight run @ 11:30pm. Moon seems a little weak though.

Run - Trail (19th Annual Moonlight Run) 46:26 [2] 5.75 km (8:05 / km) +130m 7:15 / km
ahr:116 max:137 slept:4.5 shoes: Response Trail CL '03

11:30pm -
19th moonlight run - light crowd, only Kevin & I on full course
moon waxing full, in/out clouds, 10f
hard to see trail - shadows hiding rocks, ice, hoar frost, a few wet feet moments.
No falls, one major stone kick, turned ankle on pavement edge at finish.
fun time as always

Friday Feb 18, 2005 #

Orienteering tempo (Gay City - '98 Troll Cup) 29:16 [4] *** 4.3 km (6:48 / km) +90m 6:10 / km
ahr:153 max:226 spiked:9/9c rhr:49 slept:5.0 shoes: Response Trail CL '03

Ran Troll Cup Orange Day 2 course from 1998. A bit of crunchy snow in the woods, good running - marshes a bit dicey, main trails totally iced over and not a good route choice. Good pace throughout, running without compass, drifted off line a bit in some of the green marsh bottoms - following most runnable line would leave me a little off the direct line.

Nice to be in the woods again

Run - Mixed warm up/down (to/from winter lot) 10:00 [1] 2.0 km (5:00 / km)
shoes: Response Trail CL '03

partly on park road, some warmup in field near start, some in woods w/ map after finishing

Thursday Feb 17, 2005 #

Run - Mixed hills (lake loop w/ hills) 52:38 [3] 10.9 km (4:50 / km) +300m 4:15 / km
ahr:146 max:176 rhr:43 slept:7.5 shoes: Response Trail CL '03

out by lake, once past houses into water company land did 6 hill fartleks running uphill from lake pushing hard 45-60s, then power walking another20-30s before turning around & running back to road, along road 30s or so then repeat on next piece of hill - good workout. Some of climb from trail section, didn't run 6 50m hills

Wednesday Feb 16, 2005 #

Run - Road tempo (hare & back 1x) 18:58 [4] 4.7 km (4:02 / km)
ahr:156 max:171 rhr:43 slept:8.0 shoes: Response Trail CL '03

home late & beginning to rain, decided to just run one out & back taking first 1500m at max pace
3:37min/km pace, 158 avg hr
colder weather coming back tonight

Tuesday Feb 15, 2005 #

Run - Road tempo (hare & back x4) 58:39 [4] 13.7 km (4:17 / km)
ahr:148 max:172 rhr:44 slept:8.0 shoes: Response Trail CL '03

4x hare road
final 1500 hardest/fastest
6:06, 159bpm
this road stuff getting boring but snow beginning to melt, some S hillsides open again

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