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Training Log Archive: cmorse

In the 7 days ending Feb 13, 2011:

	activity	#	time	miles		km		+m	load
	Hiking	2	2:57:08	0.94		1.51		301	36.9
	Run - Trail	2	1:58:08	13.14	(8:59)	21.15	(5:35)	275	35.4
	Other	6	1:54:00
	Run - Treadmill	3	1:21:47	8.87	(9:14)	14.27	(5:44)	373	32.5
	Bike - Stationary	1	24:50						7.5
	Run - Road	1	7:00	0.99	(7:02)	1.6	(4:23)		2.1
	Total	9	8:42:53	23.94		38.53		949	114.5
	[1-5]	8	6:48:53
averages - sleep:6.4 rhr:47 weight:75.9kg

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Sunday Feb 13, 2011 #

11 AM

Note
weight:77.2kg

campout over, gear away, time to resume watching what I eat (I ate a lot this weekend). Hopefully escape for a trail run this afternoon.

5 PM

Run - Road warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail (Hare & back x4) 1:03:00 [3] 12.4 km (5:05 / km)
shoes: 340 ORoc 2010

dirt road repeats at dusk. First one in waning daylight, 2-4 with headlamp. A mix of rutted ice, frozen mud and loose sand. Good workout and glad I persevered for 4 repititions. First headlamp run in quite a while. Temps right around freezing with a hazy moon visible.

168# post run

11 PM

Note

Nice drop at the end of the week, but finished the week off with eating copiously on the campout so back up over 170#. We'll remedy that.

No beige (shoveling/strength) whatsoever on the weekly graph - goal achieved....

L&F	Start	1	2	3	4	5	6	7
Avg Wt	176.7	175	173.4	172.5	169.1	170.4	170	167.3
rhr	48	48	45	45	46	45	48	47
sleep	7.2	7.9	7.4	7.5	7.7	7.5	7.6	6.4

Saturday Feb 12, 2011 #

10 AM

Hiking (Valley Falls) 2:42:00 [2] +100m
shoes: 340 ORoc 2010

Scout Hike to Bolton Notch - 11.5km

Friday Feb 11, 2011 #

5 AM

Note
rhr:44 slept:6.5 weight:74.7kg

woot! This mornings weigh-in puts me 5.5kg below starting weight - goal achieved!! Still have to get the weekly average down to this figure, but its a start... Will re-balance calorie intake to maintain this weight through the Snowgaine, then I'll assess whether I want to drop a couple more - or work with this figure.

C • Weight 1

11 AM

Run - Trail (Valley Falls) 55:08 [3] 8.75 km (6:18 / km) +275m 5:27 / km
shoes: Mindbender

microspike run on packed trails with John. Nice to run in the woods at a brisk pace.

163# post run

Thursday Feb 10, 2011 #

6 AM

Note
rhr:44 slept:4.5 weight:75.6kg

lousy sleeping, woke up late, no gym. Something later for sure to avoid the zero, but no time for much.

Interestingly, the G is dropping nicely even though my daily caloric intake has been a bit over limit every day this week so far.

8 PM

Run - Treadmill 28:59 [3] 4.0 mi (7:15 / mi)
max:154 shoes: NB 790 {green}

Other (sauna) 12:00 [0]

Wednesday Feb 9, 2011 #

5 AM

Hiking hills (treadmill) 15:08 [3] 1.51 km (10:01 / km) +201m 6:01 / km
rhr:53 slept:6.5 weight:76.3kg (rest day) shoes: NB 790 {green}

not feeling it this AM, plus high rhr - so just did enough to get heart rate up a bit then called it quits and headed for sauna. See what I feel like this afternoon

Other (sauna) 20:00 [0]

5 PM

Other (sauna 30 / whirlpool 15) 45:00 [0]

Tuesday Feb 8, 2011 #

4 AM

Note
rhr:49 slept:6.75 weight:75.7kg

5 AM

Bike - Stationary (4.8m) 24:50 [3]

Other (steam) 12:00 [0]

Monday Feb 7, 2011 #

5 AM

Run - Treadmill hills 30:08 3.37 km (8:56 / km) +333m 5:59 / km
rhr:46 slept:7.75 weight:76kg shoes: NB 790 {green}

goal for the week - no beige on the graph (aka strength or shoveling).

Other (steam) 15:00 [0]

5 PM

Run - Treadmill tempo 22:40 4.46 km (5:05 / km) +40m 4:52 / km
shoes: NB 790 {green}

Other (sauna) 10:00 [0]

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