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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending May 18, 2012:

activity # timemileskm+mload
  Run - Trail2 2:19:43 14.73(9:29) 23.7(5:54) 40055.9
  Run - Road2 1:57:38 15.16(7:46) 24.4(4:49) 41535.3
  Total4 4:17:21 29.89(8:37) 48.1(5:21) 81591.2
averages - sleep:7 rhr:45 weight:172.4lbs

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Friday May 18, 2012 #

5 AM

Note
rhr:44 slept:6.0 (rest day)

Thursday May 17, 2012 #

9 PM

Note

Another day got away from me. Arrived at work at 5:30am, already dressed and ready to run. But Ken had a family emergency, so I stopped in to my office before running - and got sucked in and never escaped.. Damn, damn, damn...

Oh well, I guess we'll call it an involuntary taper for Sunday's Soapstone Mountain race, even though I'm only racing the short course - but shooting for the win... (won in '08 & '09, 2nd in '10, ran the 24k in '11) The handicap start table ought to be particularly generous to me this year :-)

Wednesday May 16, 2012 #

5 AM

Note
rhr:45 slept:8.0

6 PM

Note

Anna under the weather, so passed on swords tonight
7 PM

Run - Road (Hare ) 32:45 [3] 7.25 km (4:31 / km) +100m 4:14 / km
shoes: 285 RocLite B

So out the door to get something in. On a full stomach - oof... Some fast bits, but also some sluggish bits as well. Left arm has some sort of odd raised rash - no itch, just red and puffy. Hopefully better after a shower.

May O in the AM - pre-run Gay City courses since we'll be away first weekend of June

Tunes: String Cheese Incident, 3/11/2000, Paramount Theatre w/ Karl Denson.

Tuesday May 15, 2012 #

4 AM

Note
rhr:45 slept:5.0 weight:172.4lbs

5 AM

Run - Trail intervals (Mansfield Hollow) 1:24:10 intensity: (15:00 @2) + (39:59 @3) + (10:03 @4) + (19:08 @5) 15.2 km (5:32 / km) +200m 5:12 / km
shoes: 212 X-Talon 2012

Morning run with Ken. Warmup which included one faster section, then three loops (a tad under 1.5 miles each) around the various fields in the park at roughly 5k race pace (slightly slower due to terrain variation). Lap times were 9:30, 9:38 & 10:03. Knew that 3 was enough. Then a short cool down.

Monday May 14, 2012 #

5 AM

Note
rhr:46 slept:8.0

Sunday May 13, 2012 #

3 PM

Run - Road long (Lake loop) 1:24:53 [3] 17.15 km (4:57 / km) +315m 4:32 / km
shoes: 285 RocLite B

Warm day, decided to do a road run to see how steady I could keep my pace without fading or having too much in the tank at the end. Just to get a feel for what I might need to do at Pinelands 25k in a couple weeks - its trails, but pretty tame double track, so a road run seemed the order of the day. As the pace graph shows, I did a pretty decent job, pushing the hills hard to maintain pace. The one divot in the graph was where I stopped to take a quick photo of the old mill in Rockville. Knees are reminding me why I don't do this too often though...

Saturday May 12, 2012 #

5 AM

Note
rhr:43 slept:8.0

7 AM

Run - Trail (Soapstone) 55:33 [3] 8.5 km (6:32 / km) +200m 5:51 / km
shoes: 340 ORoc 2010

Opted to sleep in and skip the 4am start of Bruce & Marks Shenipsit adventures this AM so opted to go up at 7:30 and join John's Soapstone course preview. But had to get home by 9am to get Jackson to a scout event, so ran with the crew for about a half hour, then turned back and beat a hasty run back to the parking area. Gorgeous day...

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