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Training Log Archive: cmorse

In the 7 days ending May 22, 2005:

	activity	#	time	miles		km		+m				load
	Run - Trail	4	1:17:04	9.79	(7:52)	15.75	(4:54)	540				36.5
	Orienteering	1	1:01:02	4.74	(12:52)	7.63	(8:00)	160	16 /	20c	80%	36.6
	Run - Road	1	31:39	3.7	(8:34)	5.95	(5:19)					12.5
	Other	1	3:00									0.3
	Total	4	2:52:45	18.22		29.33		700	16 /	20c	80%	85.9
averages - sleep:6.9 rhr:46 weight:74.6kg

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Sunday May 22, 2005 #

Note

NEOC - Wolf Den Local Meet

Orienteering race (NEOC - Wolf Den Green) 46:34 [4] *** 5.38 km (8:39 / km) +120m 7:47 / km
ahr:150 max:212 spiked:7/11c rhr:48 slept:8.0 weight:74.8kg (sick) shoes: Jalas Champion

decent run, a few mistakes, about 8 minutes behind Wil

Orienteering tempo (touch n' go yellow-) 14:28 [4] 2.25 km (6:26 / km) +40m 5:54 / km
spiked:9/9c shoes: Jalas Champion

quick yellow course for added mileage - hadn't recovered from green course - 3/4 minutes - and no water - hill midway felt slow

Run - Trail warm up/down (to start) 10:00 [3] 1.5 km (6:40 / km) +45m 5:48 / km
shoes: Jalas Champion

2x trail run to start

Green - Splits

Friday May 20, 2005 #

Run - Trail (Crandalls) 22:35 [3] 4.75 km (4:45 / km) +165m 4:03 / km
ahr:135 max:149 rhr:40 slept:8.0 weight:75.7kg (sick) shoes: Salomon XA Pro

still battling cold, today's run felt like a major effort, some asthma. Time & effort just about the same as yesterday.

Also - why is it that when sprint racing my HR runs around 163 or so, yet if I do the same duration dirt road or trail run, at approximately the same percieved exertion, my HR is 20-30 beats lower. Although on roads or trails I 'could' run hard enough to get my HR into the 160's, I certainly couldn't maintain it for more than a couple minutes, yet when orienteering I can average that for 20 minutes or so.. Curious..

I note Peters HR stays pretty high when comparing the XC races versus O races. Perhaps the additional HR increase comes from the adrenaline of racing, even though the training pace is just as fast?

Thursday May 19, 2005 #

Run - Trail tempo (Crandalls) 22:33 [4] 4.75 km (4:45 / km) +165m 4:03 / km
ahr:137 max:150 rhr:48 slept:7.5 weight:74.8kg (sick) shoes: Salomon XA Pro

Easier pace than Tuesday, but certainly not slow. Still a lot of chest congestion and noticed I was wheezing a bit after running - not sure if thats the cold, or asthma from pollen.

Other warm up/down (Crandalls II) 3:00 [1]
shoes: Salomon XA Pro

easy jog around the ball fields at Crandalls II to cool down before heading in to work.

Wednesday May 18, 2005 #

Note
slept:5.5 (sick)

heavy chest congestion just won't go away - been well over a week now... lots of glarp, not sleeping well...

Tuesday May 17, 2005 #

Run - Trail tempo (Crandalls) 21:56 [4] 4.75 km (4:37 / km) +165m 3:56 / km
ahr:144 max:175 rhr:47 slept:8.0 weight:73.9kg (sick) shoes: Salomon XA Pro

Since I haven't been getting in my daily runs, I'm going to try to do a short run in the morning on the way to work to get at least something in. If I manage to get an afternoon run in then its a double workout day.

Outer loop from Crandalls II - lots of chest congestion but legs felt good, L calf is fine. A little slow on the hill climb and also through the laurel section, but I think this is a PR by about 2 minutes. I wonder if I can go under 20 minutes for this loop? I think I could take 30-40 sec off the hill, probably 20-30 sec faster in the laurel and maybe general speed improvements could count for the rest. We shall see. It certainly makes a convenient benchmark course.

Run - Road tempo (hare & back) 18:39 [4] 4.7 km (3:58 / km)
ahr:145 max:161 shoes: Salomon XA Pro

brisk run - early afternoon - felt sluggish, but 2nd run of day.

11:42 for 3k dirt, remainder warmup/down (3:54)

Run - Road warm up/down (webster rd.) 13:00 [1] 1.25 km (10:24 / km)
shoes: Salomon XA Pro

easy run w/ jackson after hare - includes some jogging, some walking & some stopping to look at flowers...

Monday May 16, 2005 #

Note
slept:4.5 weight:73.5kg (injured)

was going to go for a short run, but calf still tight. Run probably would have been good for it, but talked myself out of it. Perhaps tomorrow on some trails

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