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Training Log Archive: cmorse

In the 7 days ending Apr 3, 2005:

	activity	#	time	miles		km		+m				load
	Run - Mixed	3	2:43:17	20.07	(8:08)	32.3	(5:03)	650				48.6
	Bike - Road	1	2:16:00									27.2
	Run - Trail	2	1:34:49	9.23	(10:17)	14.85	(6:23)	600				40.9
	Orienteering	1	1:07:29	5.22	(12:56)	8.4	(8:02)	230	25 /	29c	86%	46.1
	Run - Terrain	1	20:00	1.86	(10:44)	3.0	(6:40)	180				12.0
	Core	1	10:00									2.0
	Run - Road	1	5:30	0.87	(6:19)	1.4	(3:56)					1.1
	Total	7	8:17:05	37.25		59.95		1660	25 /	29c	86%	178.0
averages - sleep:6

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Sunday Apr 3, 2005 #

Orienteering race 16:09 [5] *** 2.13 km (7:35 / km) +45m 6:51 / km
ahr:149 max:181 spiked:13/14c shoes: Jalas Champion

sprint - 29 pts - jj beat me by 13s watching his time the whole way

Orienteering race (Sessions Woods Red) 51:20 [4] *** 6.27 km (8:11 / km) +185m 7:08 / km
ahr:149 max:219 spiked:12/15c shoes: Jalas Champion

worked on reading ahead & planning entire route in advance - steady, but not forced pace - good run.

Core warm up/down 10:00 [2]

stretching & jogging around parking lot

Sprint - Splits

Red - Splits

Saturday Apr 2, 2005 #

Run - Trail (sampler) 39:56 [2] 6.1 km (6:33 / km)
shoes: Adidas Response Trail 9

cold rain, ran sampler w/ Kevin - then directly to work for alarm call - no power - otherwise probably would have run another 4-5 miles

Friday Apr 1, 2005 #

Run - Trail hills (Soapstone Assault) 54:53 [4] 8.75 km (6:16 / km) +600m 4:40 / km
ahr:146 max:193 shoes: Adidas Response Trail 9

while everyone else was sprinting in OH, I decided to do a hard hill workout by running the course of a local trail race called the soapstone assault.

This run involves doing a ccw circumnavigation of Soapstone Mtn, climbing and descending each of 6 trails to the summit. The first two - both segments of the Shenipsit Trail were basically clear of ice, but really greasy mud making the descents rather hairy, third climb is up/down dirt road, 4th follows the half marathon course up the final climb of soapstone, 5th is up quarry trail and the final climb ascends 'killer hill' up a ludicrously steep eroded gully under the powerline that generally requires climbing on all fours. Veterans of the Soapstone half marathon know this one well. Due to its steepness, the race ends with an ascent of the fire tower and does not tempt fate by trying to descend killer hill. 550m climb in 8km running.

Average of 6 'topping out' heart rates was 160bpm so calling this a level 4 workout - descents and base run at recovery pace

Run - Road warm up/down (soapstone summit road - d) 5:30 [2] 1.4 km (3:56 / km)
shoes: Adidas Response Trail 9

cooldown run from summit

Thursday Mar 31, 2005 #

Bike - Road (Commute) 1:08:00 [2]
ahr:121 max:144

Mtn Bike - another morning with frozen toes.

Note

Quarterly Summary -
346 running miles (don't count bike miles)
115 controls
56 hours training

need more O training in terrain (more likely now that snow is melting)

probably start commuting by bike more as weather warms - mostly because I can, not necessarily for training - though it certainly will benefit the cardio & quads...

Reading swampfox's summary last night - over 150 hours training in Jan/Feb alone - now there's a very single cowboy :-)

10 days to da goat!

Bike - Road (commute) 1:08:00 [2]
ahr:116 max:144

Wednesday Mar 30, 2005 #

Run - Mixed (lake > powerline > hare) 44:56 [2] 9.25 km (4:51 / km) +155m 4:29 / km
ahr:129 shoes: Adidas Response Trail 9

standard loop, easy pace for 25 minutes - then 20 minutes hilly terrain work, ending back up at powerline to continue loop at easy pace. Nice workout - gorgeous day - 60F - shorts & t-shirt, not much snow left in these woods at least

Run - Terrain hills 20:00 [4] 3.0 km (6:40 / km) +180m 5:08 / km
ahr:152 shoes: Adidas Response Trail 9

after 25 minute warmup headed into woods for some hill fartlek work - alternating harder minutes with easier minutes - some uphills, some downhills, some cross-hills - frequent change of direction. Turned back at 10 minutes returning to easy road/trail loop at base of powerline. Fine workout in great weather.

Tuesday Mar 29, 2005 #

Run - Mixed long (Shenipsit > 83 > Hopkins) 1:18:25 [2] 13.8 km (5:41 / km) +340m 5:04 / km
ahr:122 max:170 shoes: Adidas Response Trail 9

warming up - trails muddy & icy in spots, a few stretches that were enjoyable to run on. After 20 minutes ran 4x1min intervals on dryish section of 1/2 marathon course, then trails degenerated into total garbage - bailed out W side of forest to Rt 83 - ran 83 > Hopkins - very slow - picked up a little once back in woods near Bonair

Monday Mar 28, 2005 #

Run - Mixed tempo (lake > powerline > hare) 39:56 [4] 9.25 km (4:19 / km) +155m 3:59 / km
ahr:151 slept:6.0 shoes: Adidas Response Trail 9

cold & pouring rain - not enough time for longer run so just ran to lake, up powerline, then back

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