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Training Log Archive: cmorse

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	12	11:36:00	69.72	(9:59)	112.2	(6:12)	2455				250.3
	Longsword	9	8:55:00									53.5
	Orienteering	6	6:08:16	21.58	(17:04)	34.74	(10:36)	1050	58 /	113c	51%	270.6
	Hiking	5	6:00:00	16.22	(22:12)	26.1	(13:48)	900				36.0
	Run - Road	6	1:48:17	12.99		20.9		150				43.2
	Other	1	30:00									3.0
	Total	32	34:57:33	120.51		193.94		4555	58 /	113c	51%	656.6
averages - sleep:7.2 rhr:46

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Monday Apr 30, 2012 #

1 PM

Run - Road (Hare & back) 23:28 [2] 4.7 km (5:00 / km)
shoes: 285 RocLite B

Zip - none, Spunk? - none of that either. In fact, it was getting dangerously close to being called jogging. But three zeros last week so I didn't feel it prudent to call today a rest day.

R achilles a little tight to start, but otherwise no Billygoat leftovers aside from completely dead legs. May have to substitute an easy one hour run for the usual Tuesday hills. We'll see..

3 PM

Longsword 12:00 [1]

Sunday Apr 29, 2012 #

11 AM

Orienteering race (Billygoat 34) 2:01:06 [5] *** 12.4 km (9:46 / km) +600m 7:52 / km
spiked:24/25c shoes: 340 ORoc 2010

A good day. Looked at the map and decided to follow Balter up the hill instead. And #2. Another long leg to 3 and though I probably would have had no problem staying with Greg's posse, I wouldn't have maintained map contact to do so and thus felt it safer to let the train go, slow down and start navigating rather than getting spat out halfway without a clue. Shortly before #3 Nadim & Dave Onkst caught up. Would spend the rest of the day with Nadim and a short list of others through #8, then Nadim & I overshot 9 on the L got close to the steeps and corrected pretty quickly - the only major error of the day. Picked up Alex shortly after #10 and stayed as a loose group through #20, skipping #18 and taking the road downhill and cutting across the gorgeous woods below the hill into #19. Alex detoured to the pavilion leaving Nadim & I to finish the final loop by ourselves. I crashed on perfectly smooth trail to #22, rolled right through it but snapped the magnifier off my compass in the process (again). Detoured by horses between #23 & #24, then in. Nadim had a few strides on me by the time we hit the chute but waited at the finish punch so we could record the tie for first old guys. Such a gentleman...

C • My assumption is that Nadim... 3

Run - Trail warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: 340 ORoc 2010

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

9 PM

Note

wow, three zeros in a row. Hope this means I'm well rested for the Billygoat tomorrow... either that or screwed...

C • zeroes 1

Friday Apr 27, 2012 #

5 AM

Note
rhr:47 slept:7.75

Thursday Apr 26, 2012 #

Event: CSU Park-O 2: Mystic River

5 AM

Note
rhr:45 slept:7.0

Wednesday Apr 25, 2012 #

5 AM

Note
rhr:45 slept:8.0

6 PM

Longsword 2:35:00 [1]

survived the 'circle of death' with no bruises... :-)

Tuesday Apr 24, 2012 #

5 AM

Run - Trail hills (Horsebarn Hill) 1:21:20 [3] 14.5 km (5:37 / km) +300m 5:05 / km
shoes: 285 RocLite B

The usual Tuesday run w/ Ken. Pushed the top of the hill, accelerate over the top and down the grassy portion to dirt road.

Monday Apr 23, 2012 #

5 AM

Note
rhr:48 slept:8.5

9 PM

Note

The Monday curse strikes again. Oh well, gear is set aside for 5:30am hill repeats already...

Sunday Apr 22, 2012 #

7 AM

Run - Trail (Soapstone) 1:08:13 [3] 9.58 km (7:07 / km) +300m 6:09 / km
shoes: 285 RocLite B

Joined Dave M & Summer for the first part of their planned jaunt around the course. After struggling with the same course yesterday, I was hesitant but wanted to get something in before the rains came and avoid the zero. I actually felt more energetic today even though we went straight up killer hill from the start. Felt like I could have gone longer today, but played it safe a doubled back early.

Longsword 8:00 [1]

Got to Gulf Rd a bit early, did some footwork drills to warm up.

Saturday Apr 21, 2012 #

5 AM

Note
rhr:44 slept:7.0

6 AM

Run - Trail long (Soapstone) 2:11:49 [3] 17.8 km (7:24 / km) +500m 6:30 / km
shoes: 285 RocLite B

Run w/ Tony on southern part of course. Legs really tired, but good to get out. May take a rest day tomorrow.

Friday Apr 20, 2012 #

4 AM

Note
rhr:44 slept:5.5

5 AM

Run - Trail hills (Coney Rocks) 1:25:19 12.1 km (7:03 / km) +350m 6:10 / km
shoes: 285 RocLite B

Early AM run with Ken. First out Nipmuck to 50 Foot Cliff & back, then up to Coney Rock preserve picking up the pace once on top.

11 AM

Note

Article from last nights race. Apparently I got credit for both the masters & seniors division wins. The latter sounds rather ominous....

3 PM

Hiking (Campbell's) 45:00 [1] 2.5 km (18:00 / km) +100m 15:00 / km
shoes: 285 RocLite B

Short afternoon hike to the overlook at Campbell's Peaceful Valley Area with the family. Gorgeous afternoon.

Thursday Apr 19, 2012 #

Note

Summer Sizzler 5km XC @ Forest Park

7 AM

Note
rhr:47 slept:8.0

12 PM

Longsword 10:00 [1]

started to do some drills after cleaning the car, but just didn't feel up to it...

6 PM

Run - Trail race (Forest Park) 21:06 [5] 5.12 km (4:07 / km) +70m 3:51 / km
shoes: 212 X-Talon 2012

Met up with Dave M & Dave S for the first of the Summer Sizzler XC races at forest park. Gorgeous weather. Had the kids with me so my usual cross park warmup run was just a walk. Off the line in front with Dave M, chatting down the first hill and onto the single track. As usual on this course, the leader pussyfooted over the plank bridge and I charged through the stream and into the lead. Pretty muddy along the bottom even though the organizers said the course was in really great shape. Well, nothing to climb over or under, but a lot of small leftover debris from last Octobers storm still around, but not enough to slow things down too much. But my lack of a warmup hit me about 1600m into the run as I hit the redline hard - knew I should be able to crank it along a bit harder, but the drugs seemed to be limiting the HR. Oh well, pushed as hard as I could under the circumstances, but let one young guy and two young women go by over the next bit of the course (Dave M already out in front) so settled into 5th place for the duration. Would have liked to close the gap, but not tonight. 21:05 is a PR on this course by 5 seconds, but I suspect the course may also be a tad long too. Anyway, a great night out, walked back to the car and took the kids out for dinner at Mountain View in Hampden before heading home.

Hiking warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: 212 X-Talon 2012

Wednesday Apr 18, 2012 #

6 AM

Note
rhr:46 slept:6.5

6 PM

Longsword 2:30:00 [1]

Tuesday Apr 17, 2012 #

7 AM

Note

Drove Skyline Drive in Shenandoah NP today. Also very nice, but of the two, I like Blue Ridge better. Then we hit the highway and pointed it toward CT & home. Traffic was fine until we crossed the stateline, then a parking lot from Danbury to Waterbury. Quite typical - but I'd rather be sitting in traffic in a known traffic jam than going through NYC and environs.

7 PM

Run - Road 19:29 4.7 km (4:09 / km)
shoes: 285 RocLite B

Got back to town about 7pm, quick empty of the dirty laundry to the washer, then put on the shoes and did a quick run before sunset. Felt good, started out to do an easy run, but by the time I turned around at Hare Rd I was running pretty hard and kept at it for the return half. Probably head up to FP for the first Summer Sizzler 5km on Thursday...

Monday Apr 16, 2012 #

9 AM

Hiking (Devils Courthouse) 25:00 [1] 2.0 km (12:30 / km) +100m 10:00 / km
shoes: 212 X-Talon 2012

Stopped for a short hike with Hayden while driving N on the Blue Ridge Parkway in NC

12 PM

Hiking (Mt Mitchell) 25:00 [1] 2.0 km (12:30 / km) +100m 10:00 / km
shoes: 212 X-Talon 2012

Stopped again, this time at Mt Mitchell (highest point east of the Misissippi) to stretch the legs a bit. Just a jaunt up from the parking lot, catch the view, then back down... Very cool area, might have to come back some time for some more extended hiking...

10 PM

Note

Full day on the Blue Ridge Parkway. Started at mile 469 at dawn, finished up at mile 0 at 10:30pm. Very leisurely drive. Stopped frequently to take in the views, read the exhibits, visitor center etc. Last 90 miles in the dark, not much for views (none) but lots of nocturnal wildlife sightings. Another nice feature of indash GPS is that the map display lets you see the turns on this twisty winding road before you can actually see them in the headlights. Very cool...

Sunday Apr 15, 2012 #

10 AM

Run - Trail warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: 340 ORoc 2010

Jogging & stretching before the middle

Orienteering race (US Middle) 55:32 [5] *** 3.64 km (15:16 / km)
18c shoes: 212 X-Talon 2012

3 PM

Note

Drove up to Cherokee, NC tonight, staying at a KOA campground - Hayden in the pool, me in the spa... so fine...

Middle - Green X - Splits

Saturday Apr 14, 2012 #

11 AM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: 340 ORoc 2010

combination of jogging around & stretching

Orienteering race (US Long Champs) 1:16:30 [4] 7.7 km (9:56 / km) +70m 9:30 / km
13c shoes: 340 ORoc 2010

difficulty parsing map with what I was seeing in the terrain. Felt like I was running ok, but too much spurious distance trying to find clean lines in some places. Disappointing day - 7th M50 I think, but 25 minutes back of Joe. Way down the list on GreenX. Under 10 minutes per, but should have been under 7 in this terrain. AP lists 12+ minutes in errors, more than anyone else in the top 25. sigh...

17 of 65

Long - Green X - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

8 AM

Note
slept:2.0

Arrivee. 2 hour power nap around Roanoke. Maybe time for a nap

1 PM

Run - Road warm up/down 10:00 [3]
shoes: 212 X-Talon 2012

warmed up on the paved patio

Orienteering race (US Sprint #4) 19:25 [5] 3.0 km (6:28 / km) +105m 5:30 / km
spiked:15/18c shoes: 212 X-Talon 2012

3rd of 63 on GreenX, 2nd M50 behind Joe, about 20s ahead of Nadim.

Took a chance on route choice leg to 12 by trying to punch the green only to be faced with a very large unmapped earth bank in the rentrant. Backed out and when around L but had the earth bank been mapped I would have likely gone wide R instead. More comments with splits

2 PM

Orienteering (US Trail O) 38:00 [1] *** 1.8 km (21:07 / km)
18c shoes: 212 X-Talon 2012

first time lousy instruction. Kind of whinged it. No idea how I did.

Run - Road warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: 212 X-Talon 2012

walk/jog to trail O starts

Sprint - Green - Splits

Thursday Apr 12, 2012 #

5 AM

Note
rhr:49 slept:7.0

time to pack the car & hit the road.... Last time I drove to Georgia was the '96 Navigator Cup - I believe it was my first a-meet as an M21, back before I was eligible for old-guy courses....

11 PM

Other (stretching) 30:00 [1]

cumulative daily stretching on drive

Wednesday Apr 11, 2012 #

5 AM

Note
rhr:47 slept:7.5

6 PM

Longsword 2:30:00 [1]

successfully tested into the advanced class with Anna tonight. A couple hours of vigorous sword fighting certainly brings a few new muscles into play. Going to be a bit sore in the AM.

Tuesday Apr 10, 2012 #

4 AM

Note
rhr:46 slept:7.0

5 AM

Run - Trail hills (Horsebarn Hill) 1:17:02 [3] 13.8 km (5:35 / km) +275m 5:05 / km
shoes: 285 RocLite B

Another Tuesday AM with Ken - 35F, clear, shorts & jacket. Pleasant stroll, didn't push the hills this week. Time is coming down slowly, might be able to add a 6th repeat into the mix next time.

4 PM

Longsword 15:00 [1]

Monday Apr 9, 2012 #

5 AM

Note
rhr:44 slept:7.0

8 PM

Note

Damn, another Monday got away from me - three of my five zeros this period have been Mondays. Will plan on hills in the AM, and some swords in the afternoon before scouts. Have a test coming up on Wednesday.

Sunday Apr 8, 2012 #

Note

Hoppin Hodges 5k

8 AM

Run - Trail race (Hoppin Hodges 5k) 19:33 [5] 5.0 km (3:55 / km) +40m 3:46 / km
shoes: 285 RocLite B

My weekend person didn't show yesterday, so had to go to work after the Sessions meet and thus have to work this AM as well (assuming he isn't showing today either).

So figured I'd run this new low key 5k put on by the Silk City Striders over on the rail trail in Vernon before heading in to work today. Gradually up in the first half, then back down on the second half.

Took off at the start with Scott Livingston, we ran together for the first quarter mile then he began to pull ahead. Pushed to maintain reasonable contact, perhaps 20s back at the turn. Pushed hard on the way back down the hill, but only able to close up 10 of the 20s he had on me to finish in 2nd on the day - but my third 50+ age group win in as many weeks as I've been in that category.

Fun race, good folks though obviously not a very deep field. But to stay that close to Scott is certainly an accomplishment. He indicated I was definitely pushing him.

Saturday Apr 7, 2012 #

Event: WCOC Sessions Woods

6 AM

Note
rhr:47 slept:9.0

9 AM

Orienteering race (Sessions Red-NT) 57:43 [4] 6.2 km (9:19 / km) +275m 7:37 / km
spiked:19/21c shoes: 285 RocLite B

Map with no trails - good practice. Went low & past 19 had to backtrack, went L of line on 21 to attack from clearings above but seemingly more than mapped or maybe openish areas around larger trails misinterpreted for clearings. Otherwise fairly clean but had walk some hills.

C • fairly clean? 8

Red - Splits

Friday Apr 6, 2012 #

6 AM

Note
rhr:46 slept:8.25

8 AM

Hiking (Wolf Den) 4:00:00 [1] 16.6 km (14:27 / km) +600m 12:15 / km
shoes: 285 RocLite B

Hiking merit badge 10miler with the boys. Far too many 'breaks' but otherwise a fine day for the woods. Hit pretty much every trail, a few multiple times. O map in hand, but not really necessary :-)

Thursday Apr 5, 2012 #

4 AM

Note
rhr:46 slept:7.0

5 AM

Run - Trail long (Fenton) 1:27:39 [3] 14.6 km (6:00 / km) +320m 5:25 / km
shoes: 285 RocLite B

Run w/ Ken - one loop of Horsebarn Hill, then down into the woods to the Fenton - short stretch along the Nipmuck, then back up the hill in a different spot - easy sustained pace. Then a bit more wandering on Horsebarn Hill before heading back by 7.

Wednesday Apr 4, 2012 #

5 AM

Note
rhr:46 slept:7.0

7 PM

Note

Didn't get a run in, nor any other loggable exercise but did spend a few hours building raised beds in the garden at work - hauling old transite frames out (decaying and asbestos fibers starting to show) and building new ones from 2x12x8's, and filling/mixing with soil/compost. (12) 8x4 beds done, 8 more to go - hopefully before I leave for GA next week.

Tuesday Apr 3, 2012 #

5 AM

Run - Trail hills (Horsebarn Hill) 1:23:59 [3] 14.7 km (5:43 / km) +300m 5:11 / km
shoes: 285 RocLite B

Horsebarn Hill x5 w/ Ken. Gorgeous morning, pre-dawn evident at 5:30, skipped the campus warmup loop and went straight to HBH, paused for a minute on the 4th hill so Ken could get a photo of the sunrise. Had to run on some concrete sidewalks on the return to avoid some construction - doesn't take much concrete to make my knee complain.

5 PM

Longsword 10:00 [1]

Monday Apr 2, 2012 #

5 AM

Note
rhr:50 slept:7.5 (rest day)

calves a bit tight, rhr up, taking it easy today

5 PM

Longsword 25:00 [1]

Sunday Apr 1, 2012 #

Note

UConn Eco-Husky 5k

6 AM

Note
rhr:44 slept:8.5

10 AM

Run - Road warm up/down (Eco-Husky 5k) 23:52 [3] 5.0 km (4:46 / km) +80m 4:25 / km
shoes: 285 RocLite B

easy jaunt to get a mental course plan worked out and override the heart meds

11 AM

Run - Road race (Eco Husky 5k) 19:28 [5] 5.0 km (3:54 / km) +70m 3:38 / km
shoes: 285 RocLite B

4th overall, 1st M46+. Tied previous 5k PR, but on a hillier course so in reality (or at least my mind) a new PR. 3 age group winners (of 6 groups) on our EEB team which kind of clinched the team title for us as well. GC's for Willi Pizza, mmmm... ($25 for me plus $50 for team - may even cover some suds to go with the pizza...)

I shaved 10m off the climb so it would calculate VDOT, but 80m was actual climb - felt great on both climbs, passed a few folks on first one and actually moved into 2nd for a bit on the 2nd go round, but conceded 2 spots in the final flat stretch to the finish.

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