Training Log Archive: cmorseIn the 30 days ending Jun 30, 2011:
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Bike - Recumbent (East Bay Bike Path) 2:30:00 [2] 25.0 km (6:00 / km)
shoes: Slipstream
Run - Trail race (Bolton #1) 16:52 [5] 3.7 km (4:34 / km)
(sick) shoes: old 285 Roclite A
Note
Run - Trail long (Hop River) 2:04:00 [3] 20.6 km (6:01 / km)
weight:75.3kg (sick) shoes: old 285 Roclite A
Run - Mixed (Hare 5m) 40:00 [3] 8.0 km (5:00 / km) +60m 4:49 / km
weight:75.9kg (sick) shoes: old 285 Roclite A
Bike - Stationary 30:00 15.89 km (1:53 / km) +1440m 1:18 / km
ahr:111 max:139 rhr:44 slept:8.0 weight:77.4kg
Run - Road hills (Happy Hills) 41:00 [3] 8.0 km (5:08 / km) +210m 4:32 / km
rhr:42 slept:7.0 weight:77kg shoes: old 285 Roclite A
Run - Trail (TNT - Case) 54:40 9.62 km (5:41 / km) +205m 5:08 / km
weight:75.7kg shoes: old 285 Roclite A
Run - Trail warm up/down (Summer Solstice Trail Run) 20:00 [3] 4.0 km (5:00 / km)
shoes: old 285 Roclite A
Run - Trail race (Summer Solstice 5m) 39:16 [5] 8.95 km (4:23 / km)
weight:75.1kg shoes: old 285 Roclite A
Out onto the jeep road (still red trail, in fact red trail for the entire race) and a gentle downhill, starting picking off more folks feeling very confident on the rocks. Across the stream and up the hill, ran through a few large muddy spots while others picked their way around, then out on the jeep road at the top of the hill heading S. A few others around me, no sign of leaders. Passed the guys in my group headed downhill toward the stream crossing where the 5km folks turned L toward the pond (they had rejoined our course on top of the hill) and someone manning the split/aid station (maybe Art Byram?) called out my name and encouragement. An MRC guy passed me going up the shallow hill, but I passed him on the muddy, rocky section down the other side again. Pretty much played that game of letting them pass me on the uphills, and then overtaking them on the downs for a couple miles with the MRC guy eventually going off the front and getting away. No real clue what our positions in the race were but there weren't any folks in sight ahead or behind after MRC went off the front.
After crossing over Blackledge Brook a young guy in a blue singlet passed me uphill, but I wasn't about to overexert to catch a young one so let him go and pretty ran N on the red trail with one other guy who appeared to be in his 30's probably. He surged on the last uphill bit and I didn't chase. He stayed about 30m in front of me over the final mile or so even when I tried to surge to catch him, he just stayed about the same distance in front.
rejoined the 5km folks and then popped out on the road headed back toward the beach to the finish. Quite surprised to cross the line in 5th place overall in the 5 miler and first master by a decent margin. Doing the math in my head of where I was jockeying for position around the 2 mile mark I figure I must have actually been in 2nd place overall for bit with only the young 20 year old way out front.
Quite a satisfactory effort and a very well produced event by the Hartford Marathon Foundation folks - I think this may have been their first trail race offering. They've done some hybrid type events and duathlon/triathalon events...
Now time for a relaxing afternoon (I think)
Note: Advertised as a 5 miler, but OCAD puts the distance at 8.95km (5.56m) so that's what I'm logging....
Orienteering race (Ratlum Mtn Relay A-2) 13:59 [4] 1.7 km (8:14 / km)
shoes: old 285 Roclite A
Orienteering race (Ratlum Mtn Relay B-2) 17:48 [4] 1.8 km (9:53 / km)
shoes: old 285 Roclite A
Bike - Stationary 30:00 16.0 km (1:53 / km) +1395m 1:18 / km
ahr:106 max:134 rhr:44 slept:6.5 weight:75.3kg
Bike - Stationary 30:00 16.38 km (1:50 / km) +1480m 1:16 / km
ahr:108 max:135 rhr:44 slept:7.5 weight:76kg
Run - Trail race (Forest Park ) 21:10 [5] 5.0 km (4:14 / km)
weight:75.8kg shoes: old 285 Roclite A
Bike - Stationary 36:00 [3] 16.14 km (2:14 / km) +1160m 1:38 / km
ahr:89 rhr:43 slept:7.5 weight:76.3kg
Run - Trail race (Exeter Trail Race) 1:22:41 [5] 16.0 km (5:10 / km) +210m 4:51 / km
weight:75.5kg shoes: 340 ORoc 2010
Bike - Stationary 35:15 18.36 km (1:55 / km) +1670m 1:19 / km
rhr:42 slept:6.5 weight:75.9kg
Run - Mixed tempo (Hare 5m) 35:34 8.0 km (4:27 / km) +60m 4:17 / km
weight:73.7kg shoes: old 285 Roclite A
Bike - Stationary 46:00 23.45 km (1:58 / km) +2100m 1:21 / km
rhr:42 slept:6.5 weight:76.7kg
Run - Road hills (Happy Hill) 22:44 [3] 4.0 km (5:41 / km) +105m 5:01 / km
rhr:43 slept:5.5 weight:76.5kg shoes: old 285 Roclite A
Bike - Stationary 45:00 22.8 km (1:58 / km) +1760m 1:25 / km
rhr:44 slept:7.5 weight:75.9kg
Orienteering race (Gay City Green) 44:40 [4] 5.0 km (8:56 / km)
shoes: old 285 Roclite A
Note
rhr:44 slept:7.25 weight:76.9kg
Run - Road tempo (Hare & back) 20:00 [4] 4.7 km (4:15 / km)
shoes: old 285 Roclite A
Bike - Stationary 19:17 [3] 10.0 km (1:56 / km) +825m 1:22 / km
Run - Road warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
shoes: old 285 Roclite A
Run - Trail race (Forest Park 5k) 21:33 [5] 5.0 km (4:19 / km)
shoes: old 285 Roclite A