Training Log Archive: cmorseIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Fieldwork (Cross Farms) 1:00:00 [0] 3.5 km (17:09 / km)
shoes: NB 474
A short field work session at Cross Farms - sw corner of park
Friday Feb 27, 2009 #
Run - Trail long (Bolton and back) 2:06:00 [3] 19.5 km (6:28 / km) +455m 5:47 / km
shoes: NB 474
Long mixed run - out SLR (icy on north sides of hills) then Rockville Trolley line (very icy in spots), through Vernon to Walker Res, then Shenipsit Trail (very nice until Belding, then icy through Belding) to Valley Falls, up to rail trail and out until I hit 16km, turned around and returned.. Fine day to be out, though the footing was dicey in many spots, but not for much longer hopefully. Jacket was a bit too heavy, got kind of warm, and didn't carry enough water (or rather forgot to bring cash to stop at convenience store enroute)
Run - Road long (Bolton and back) 1:12:00 [3] 12.5 km (5:46 / km)
shoes: NB 474
The road portion of long run
Wednesday Feb 25, 2009 #
Note
rhr:47 slept:7.0
Another day of nada, zilch. Worst week since November. Not good, blood pressure creeping upwards again
Tuesday Feb 24, 2009 #
Run - Road (AP 1600m Challenge) 31:31 6.4 km (4:55 / km) +60m 4:42 / km
rhr:49 shoes: NB 474
Got out the door after work for a short run. Was planning on running the 1600m challenge on the dirt road but it was quite icy with a thin film of water on top, not good footing. So I ran to the end of the dirt road and ran a mile on the pavement as best as I could, but just had no zip whatsoever. 88, 91, 98, 99
Monday Feb 23, 2009 #
Note
back to work after a week of 'vacation' - here meaning only showing up at work on 5 days out of the 9 - which bears a striking resemblance to most folks regular work week. Both of my full time employees were off today so I got to wear all three hats today and on top of that I got in to work at 6am to find some schmuck(s) broke in last night and stole $1500 worth of HID growing lights - so I got to spend a bit of time with the police before getting to the essential tasks of the day. Had brought my running gear to sneak out for a midday run, but it just sat on the potting bench staring at me all day, taunting me. I didn't even get a chance to get up to my office for some 'stairs' (Just so Phil knows that I'm totally slacking today...)
Maybe tomorrow... maybe not...
Maybe tomorrow... maybe not...
Sunday Feb 22, 2009 #
Note
working the flower show today - no exercise today other than a brisk 20 minute walk around downtown Hartford looking for something breakfast like to eat before the show opened. But Hartford being the hip, swinging metropolis that it is, no Dunkin Donuts or even fast food joints open at 9:30 in the AM on a Sunday. Not open at all on weekends for that matter. After that a fine 8 hours standing around on concrete talking to folks with an occasional stretch. Then fighting with all the other exhibitors making a mad dash for the exit with all their plants at 6pm close only to have crappy driving weather for the trek back to UConn and then home after tucking the plants back in to the greenhouses. Sigh...
Saturday Feb 21, 2009 #
Run - Road (Webster) 50:00 [3] 9.2 km (5:26 / km) +120m 5:06 / km
to/from Shenipsit
Run - Trail long (Soapstone) 1:08:00 [3] 11.1 km (6:08 / km) +360m 5:16 / km
shoes: NB 474
Got up to the parking area and no Striders in attendance, but Bruce Giguere and friend Marc were there heading out to do the Soapstone course, so I headed out with them, figuring I'd bail partway and head home.
They had yak-traks and other ice gear, which I didn't and the trails were very icy, but I managed to stay with them for a while, then cut off and headed home since I had run up to the forest and still needed to run home, plus I didn't want to overdo the mileage too early... Nice run...
They had yak-traks and other ice gear, which I didn't and the trails were very icy, but I managed to stay with them for a while, then cut off and headed home since I had run up to the forest and still needed to run home, plus I didn't want to overdo the mileage too early... Nice run...
Friday Feb 20, 2009 #
Run - Road (Kendall Mtn Loop) 1:15:00 [3] 13.9 km (5:24 / km) +281m 4:54 / km
shoes: NB 474
early am road run, before the day gets away from me. 18F and windy, cold on the face. Lots of ice on the roads made for tentative footing along most of the course - Crystal Springs>Bakos>Sugar Hill>Johnston>Cook>Kendall Mountain>Sugar Hill and return.
GPS track w/ antenna very tight - track clearly shows me running down opposite sides of the road on the out/back section and through the Crystal Springs development I hopped up onto the grass next to the road for a few hundred meters and it very clearly shows where I left the road and ran 1-2 m off the side. Gives me good confidence in using the GPS to locate major point features and stone walls etc on a first pass of mapping and then 2nd pass to refine contours and fill in minor detail.
GPS track w/ antenna very tight - track clearly shows me running down opposite sides of the road on the out/back section and through the Crystal Springs development I hopped up onto the grass next to the road for a few hundred meters and it very clearly shows where I left the road and ran 1-2 m off the side. Gives me good confidence in using the GPS to locate major point features and stone walls etc on a first pass of mapping and then 2nd pass to refine contours and fill in minor detail.
Thursday Feb 19, 2009 #
Note
rhr:55 slept:8.0
if I get anything in today it will be a road run this evening - ie not too damn likely...
Wednesday Feb 18, 2009 #
Run - Road (run w/ Jackson) 9:00 [2] 1.6 km (5:37 / km)
shoes: NB 474
late afternoon run w/ Jackson - just a mile, wasn't even far enough to warrant changing out of work clothes. But Jackson was happy to have done it and its more than I would have done otherwise. Tomorrow will be a long day spent at the flower show in Hartford so looking like a pretty bleak week overall - I guess we'll chock it up as a 'recovery week'
Monday Feb 16, 2009 #
Run - Road (Newell Hill Loop) 43:09 [3] 8.92 km (4:50 / km) +167m 4:25 / km
slept:6.0 shoes: NB 474
Kept waiting for an opportunity and never got out the door yesterday, so this AM I dressed before anyone else was up and went out at dawn for a 5 miler. About 20F and clear. Decent effort even if it was on roads - one of those runs that feels good to have done it once its done... Need more of these..
Hiking (Cross Farms) 1:05:00 [1] 4.2 km (15:29 / km) +62m 14:25 / km
shoes: NB 474
Family walk at Cross Farms doing the outer orange loop, ran a GPS track of the route with the new antenna - generally 2-3m accuracy. Good enough for a rough plot, will tweak when in the woods with a board and pencils...
Saturday Feb 14, 2009 #
Bike - Stationary 35:40 19.3 km (1:51 / km)
slept:8.0 weight:78kg
102 rpm, 200 watts
Thursday Feb 12, 2009 #
Bike - Stationary (Level 8) 40:00 19.0 km (2:06 / km)
Mostly level 8 with a brief burst of 12 at the end
98 rpm - legs sluggish after yesterdays run
150 watts
98 rpm - legs sluggish after yesterdays run
150 watts
Wednesday Feb 11, 2009 #
Run - Road long (Kozeley/Sugar Hill Loop) 1:05:00 [3] 14.2 km (4:35 / km) +245m 4:13 / km
slept:6.5 shoes: NB 474
Temps cleared 60F and sunny at work so decided I'd skip out early and go running outdoors while the opportunity availed itself. Opted against running in the woods figuring it would be wet and somewhat cooler with the snowpack. Also decided against running by the lake due to the cooling effect. So headed up over Bald Hill / Sugar Hill on roads. Good effort, up hills actually felt stronger/faster than flats/downhills. Average pace increased on the second half. Excellent outing...
C • nice 3
Tuesday Feb 10, 2009 #
Bike - Stationary (Level 6-12) 45:00 21.9 km (2:03 / km)
ahr:128 rhr:48 slept:6.5 weight:77.6kg
Varying between Level 6 & 12
102 rpm
139 watts
102 rpm
139 watts
Monday Feb 9, 2009 #
Note
rhr:44 slept:8.0
Sunday Feb 8, 2009 #
Run - Trail (Kollar WMA) 1:06:00 [3] 8.03 km (8:13 / km) +230m 7:11 / km
slept:5.5 shoes: NB 474
Exploratory run over at Kollar WMA. Probably 75% snow covered trails and 25% off trail including quite a bit of snow deep enough to not really be runnable and some areas of thick oak regrowth/fight. Interesting area - not a lot of detailed topography, but occasional rock and quite a few areas of reforestation - cleared for wildlife habitat (especially ruffed grouse) so varying degrees of rough open all over the place.
Saturday Feb 7, 2009 #
Run - Trail (Moonlight Run) 40:00 [3] 4.5 km (8:53 / km) +200m 7:16 / km
shoes: Adidas Response Trail 14
41F at 11:30pm - bright overcast with moon coming out toward end of run. Willie, Tom Curtis and Jim Long did a summit walk while Dave Sutherland, Ginny Patsun and I did the moonlight course. Snowmobiles and warm temps had left the main trail pretty rutted, so we cut the course a bit short and headed back toward the mountain via some singletrack which was quite nice to run on, especially since we were running sans lights like we usually do. A short stay on the lookout tower, then down the quarry trail...
Friday Feb 6, 2009 #
Note
rhr:46 slept:8.0
going in early, perhaps hit the roads and/or gym on the way home?
Snowshoe (Moonlight Course) 42:50 [3] 6.07 km (7:03 / km) +212m 6:00 / km
shoes: Adidas Response Trail 14
Ran the moonlight course after work. Nice out so wore fairly light clothing though select parts still got mighty cold. Parts of the trail were very rutted so it was tough to find good footing on many downhills. And since it had been over 8 hours since I ate anything, I was pretty much bonked after the first hill so just pushed through it. Glad to get outside for a change.
Thursday Feb 5, 2009 #
Bike - Stationary (Level 7) 45:00 20.95 km (2:09 / km)
slept:7.5 weight:78kg
105rpm, 134 watts
Wednesday Feb 4, 2009 #
Note
slept:8.0
busy day, nothing happening.... (not even stairs, Phil...)
Tuesday Feb 3, 2009 #
Bike - Stationary (Level 7/8) 1:16:05 32.18 km (2:22 / km)
rhr:46 slept:7.5 weight:78kg (sick)
Core (core) 10:00 [2]
Monday Feb 2, 2009 #
Core (core) 3:00 [2]
Run - Treadmill 1:00:00 11.4 km (5:16 / km) +400m 4:29 / km
ahr:145 max:158 slept:7.5 weight:78kg (sick) shoes: Adidas Response Trail 14
Random hill program on treadmill. Unlike on the bike, they don't show you a graph of what's in store, and on the bike, the program generally throws you the biggest hills in the middle, the winds down toward the end. Oh no, on the treadmill the 10% grades were at the very end - tough to stick it out....
I think I've caught whatever cold bug Ellen brought back from NH with her - sore throat this AM and since my run my eyelids are swelling up and eyes are watery. I think I'll probably bail in a couple hours and go home and nurse this thing with food and rest.
I think I've caught whatever cold bug Ellen brought back from NH with her - sore throat this AM and since my run my eyelids are swelling up and eyes are watery. I think I'll probably bail in a couple hours and go home and nurse this thing with food and rest.
Other 1:00 [2]
Sunday Feb 1, 2009 #
Note
slept:9.0
Ellen still out of town - no opportunity to get anything in...