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Training Log Archive: cmorse

In the 7 days ending Apr 14, 2005:

activity # timemileskm+mload
  Orienteering2 2:52:28 9.97(17:18) 16.04(10:45) 64023 /32c71%163.8
  Run - Terrain2 1:13:01 8.33(8:46) 13.4(5:27) 47021.9
  Run - Trail3 1:06:21 7.36(9:01) 11.85(5:36) 15019.3
  Run - Road2 34:53 5.25(6:39) 8.45(4:08)16.0
  Other2 15:003.0
  Total5 6:01:43 30.91 49.74 126023 /32c71%224.1
averages - sleep:6.7 rhr:43 weight:75.7kg

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FrSaSuMoTuWeTh

Thursday Apr 14, 2005 #

Orienteering race (Franklin Park Sprint) 20:20 [5] ***** 2.75 km (7:24 / km)
ahr:160 max:169 spiked:7/12c shoes: Jalas Champion

see racing - 2nd place - clean, fun race - like to do more of these...

Other warm up/down (warmup) 5:00 [2]
shoes: Jalas Champion


Sprint - Splits

Wednesday Apr 13, 2005 #

Run - Road warm up/down (slr) 16:26 [3] 3.85 km (4:16 / km)
ahr:135 shoes: Adidas Response Trail 9

outbound to big rock, return from hare rd

Run - Terrain hills (water company) 50:33 [3] 9.25 km (5:28 / km) +310m 4:41 / km
ahr:145 max:154 rhr:45 slept:5.5 weight:76.2kg shoes: Adidas Response Trail 9

off trail terrain running with frequent 'knoll sprints' (no dogs) - slr big rock, over by grahaber, then around marsh to powerlines, back/forth about hare rd, then down to lake & west side of lake to old foundation - then back to powerline - strayed quite a bit uphill and wound up near new mega-homes off mountain street.

Run - Trail tempo (powerline > hare) 7:34 [3] 1.75 km (4:19 / km) +60m 3:41 / km
ahr:144 shoes: Adidas Response Trail 9

usual route, sluggish uphill on powerline, then smooth

Sunday Apr 10, 2005 #

Event: Billygoat Run
 

Orienteering race (Billygoat 27) 2:32:08 [5] ***** 13.29 km (11:27 / km) +640m 9:14 / km
ahr:145 max:197 spiked:16/20c shoes: Jalas Champion

difficult goat, but managed to meet my goal top 20 with a 19th place finish - I may even get my initials on a flag next year

Other warm up/down (warmup) 10:00 [2]
shoes: Jalas Champion

around parking area...

27th Annual - Splits

Saturday Apr 9, 2005 #

Run - Trail (sampler) 36:25 [1] 6.1 km (5:58 / km)
ahr:114 max:141 rhr:42 slept:6.5 weight:74.8kg shoes: Adidas Response Trail 9

Nice easy run w/ Bruce. HR up a bit climbing sandpit, but otherwise kept in 115 range.

Friday Apr 8, 2005 #

Run - Road tempo (hare & back) 18:27 [4] 4.6 km (4:01 / km)
ahr:150 max:164 rhr:43 slept:8.0 weight:76.2kg shoes: Adidas Response Trail 9

Combined time for outbound & inbound legs. - 5:41, 6:22

31s faster than PR even though 45 minutes of fast trail/terrain in middle.

Easy trails tomorrow AM. Bring on the Billygoat!

Run - Trail tempo (hare > powerline > lake) 22:22 [4] 4.0 km (5:36 / km) +90m 5:02 / km
ahr:150 max:164 shoes: Adidas Response Trail 9

hare road > powerline > fishermans trail along lake to height of land near island

Run - Terrain (above lake) 22:28 [3] 4.15 km (5:25 / km) +160m 4:32 / km
ahr:150 max:164 shoes: Adidas Response Trail 9

After turning around on fisherman trail, climbed a few contours and ran in terrain on route back - more climb, going around rock faces, but faster running on open slopes than twisty shoreline trail. Felt really strong the whole way, power on hills, fluid open stride in open woods, strength to bash through light green & low laurel - I hope I feel this good Sunday

Note

Weekly summary - good week - 2 solid O races @ Sessions, 3 good training sessions including terrain & O, 2 rest days - 1 planned, 1 not.

Feel ready for Billygoat after easy forest run tomorrow.

Next week - goat & CSU midweek sprint, perhaps Blue Hills 50km trail run after that.

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