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Training Log Archive: cmorse

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Bike - Road7 5:26:00 67.67 108.9 114576.5
  Run - Road6 4:41:25 34.36(8:11) 55.29(5:05) 57095.9
  Orienteering3 2:14:01 9.8 15.77 29032 /36c88%80.4
  Run - Track2 1:56:17 13.33(8:43) 21.46(5:25)37.7
  Run - Trail1 1:16:00 6.99(10:52) 11.25(6:45) 40022.8
  Run - Mixed1 34:35 3.64(9:31) 5.85(5:55) 9010.4
  Other1 10:00
  Core14 3:57
  Total32 16:22:15 135.78 218.52 249532 /36c88%323.6
  [1-5]18 16:08:17
averages - sleep:7.4 rhr:46 weight:78.6kg

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Tuesday Apr 30, 2013 #

5 AM

Note
rhr:49 slept:7.35 weight:78.6kg (injured)

9 PM

Core 15 [0]

Monday Apr 29, 2013 #

5 AM

Note
rhr:41 slept:6.9 weight:77.8kg (injured)

9 PM

Core 30 [0]

Sunday Apr 28, 2013 #

6 AM

Note
rhr:46 slept:6.1 weight:77.7kg (injured)

7 AM

Bike - Road (Skunkamaug / Cook) 1:11:00 [3] 29.4 km (2:25 / km) +425m 2:15 / km
shoes: Warbird

Nice morning ride, sunny, mid 40's. Commute route Weigold to Folly only to find Folly now paved. Back via Goose Ln, High School, Charter, Cook & home. Leg fine while riding. Toes bothered me once stopped - jammed in shoes? or perhaps just cold?
9 PM

Core 23 [0]

Saturday Apr 27, 2013 #

6 AM

Note
rhr:48 slept:8.5 weight:78.6kg (injured)

1 PM

Bike - Road (Soapstone) 1:21:00 [2] 15.8 km (5:08 / km) +290m 4:42 / km
shoes: Warbird

Rode up to Soapstone & back w/ Hayden. Cycling doesn't bother the leg at all. Up Webster and dirt road up back of mountain including some singletrack, but had to walk the last bit to tower due to technical and slick tire spinning out. Great day for a ride. Perhaps another one solo later...

Friday Apr 26, 2013 #

5 AM

Note
rhr:47 slept:5.95 weight:79.5kg (injured)

1 PM

Note

Leg still bothersome. Had xrays and an ultrasound done this afternoon. Both negative. Just more time waiting I guess - meanwhile the G goes up...

Thursday Apr 25, 2013 #

5 AM

Note
rhr:42 slept:7.0 weight:79.8kg (injured)

Wednesday Apr 24, 2013 #

5 AM

Note
rhr:42 slept:7.4 weight:80.5kg (injured)

Tuesday Apr 23, 2013 #

5 AM

Note
rhr:43 slept:6.65 weight:80kg (injured)

9 PM

Core 10 [0]

Monday Apr 22, 2013 #

5 AM

Note
rhr:44 slept:8.25 weight:79.4kg (injured)

4 PM

Bike - Road 10:00 [1] 2.0 km (5:00 / km)
shoes: Warbird

Just a little tooling around, leg doesn't seem bothered by cycling motion so may ease into this later this week.
9 PM

Core 12 [0]

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run
 
11 AM

Orienteering (Billygoat) 1 [0]
(injured)

Injured, no goat for me. But went up so Hayden could some orienteering and to assist where possible

Saturday Apr 20, 2013 #

Event: Speedy Goat Sprint Relay
 
6 AM

Note
rhr:45 slept:7.55 weight:77.1kg (injured)

R leg having difficulty bearing weight. Doesn't feel muscular. May need to get checked for possible stress fracture. Crap... Billygoat seems an unwise venture at this time..

{update} diagnosis from the urgent care doctor is medial tibial fasciaitis - no running for a while, RICE and then gradual resumption of running on soft surfaces when leg feels better. Probably too much road running this winter even though I kept the volume down predisposed me to trashing it last night.
C • unwise 1

Friday Apr 19, 2013 #

Note

PACES
6 AM

Note
rhr:44 slept:7.35 weight:78.3kg

6 PM

Run - Road race (Summer Sizzler #1) 32:54 [5] 8.0 km (4:07 / km)
shoes: 212 X-Talon 2012

Up to Forest Park for Everett Barney Day. Good race, well paced, good for 2nd when Carlos Rivera backed off on the final corner to let me have 2nd behind Strider Dave Merkt. Felt great on the run but as soon as I stopped, my R leg very weak and achy. Not a good sign. Maybe an easy bike spin tomorrow, then evaluate things for Sunday.

Run - Road warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: 212 X-Talon 2012

9 PM

Core 24 [0]

Thursday Apr 18, 2013 #

Event: CSU Park-O #1: Danehy
 
6 AM

Note
slept:7.35 weight:78kg

7 AM

Run - Mixed (Shafran) 34:35 [3] 5.85 km (5:55 / km) +90m 5:29 / km
shoes: 285 Roclite C

Legs felt like lead. Hard effort just for 6min/km. Goat isn't going to be pretty.
C • pretty 3

Wednesday Apr 17, 2013 #

6 AM

Note
rhr:51 slept:6.1 weight:77.9kg

5 PM

Bike - Road (Shenipsit Lake) 22:00 [2] 10.0 km (2:12 / km)
shoes: Warbird

quick ride out to end of lake on dirt road before going to pick up boys

Tuesday Apr 16, 2013 #

6 AM

Note
rhr:50 slept:8.3 weight:77.9kg

2 PM

Bike - Road (Rockville Spur) 1:12:00 [3] 30.0 km (2:24 / km) +180m 2:20 / km
shoes: Warbird

Easy ride out SLR, past Fox Hill and rail
trail to Rt 30 & back. Surprised to ride up McLean St on the way back without issue - didn't see that coming...

Monday Apr 15, 2013 #

6 AM

Note
rhr:45 slept:8.2 weight:78.2kg

10 AM

Bike - Road (Tolland Bike) 40:00 [2] 17.0 km (2:21 / km) +250m 2:12 / km
shoes: Warbird

To/from LBS for a bike fitting session. Came home via Bald Hill

Bike - Road (Fit Session) 20:00 [1]
shoes: Warbird

Fitting session at Tolland Bike w/ Dick. Estimated time spinning on trainer.

Sunday Apr 14, 2013 #

Event: WCOC Ansonia Local Meet
 
6 AM

Note
rhr:46 slept:6.6 weight:78.3kg

11 AM

Orienteering race (Ansonia Blue) 1:15:00 [4] *** 8.97 km (8:22 / km) +290m 7:12 / km
spiked:20/22c weight:77.8kg shoes: 340 ORoc 2010

extra trail S of control 9 threw me, turned around and saw flag - no biggie. Hhalfway to 18 ran across a red fox looked like guarding a den so swung quite W left and down far side marsh - inneffective route but no trouble.
6 PM

Bike - Road (Hare & back) 10:00 [2] 4.7 km (2:08 / km)
shoes: Warbird

quick ride on the new bike - still need to tweak things, but quite nice

Blue - Splits

Saturday Apr 13, 2013 #

5 AM

Note
rhr:46 slept:7.7 weight:79.4kg

2 PM

Run - Road long (Tolland Bike) 1:37:50 [3] 16.75 km (5:50 / km) +400m 5:13 / km
weight:77.2kg shoes: 285 Roclite C

To grab a few missing pieces
9 PM

Note

Not sure if the track workouts agree with me. They feel fine when doing them, but then my legs are trashed for a few days following. Three non-running rest days and todays easy run wasn't really feeling it. Both legs achy in an odd sort of way - not simple fatigue, not sharp pain such as from acute trauma, but lower legs in particular just kind of twingy (is that a word?). And a couple of times my right leg just kind of 'gave way' when landing, like the muscles weren't ready to take the impact - didn't fall, but quite un-nerving... No scouts next week, so no track workout planned.

Friday Apr 12, 2013 #

5 AM

Note
rhr:42 slept:6.65 weight:79.2kg

Thursday Apr 11, 2013 #

5 AM

Note
rhr:42 slept:7.6 weight:78.4kg

Wednesday Apr 10, 2013 #

5 AM

Note
rhr:52 slept:7.55 weight:78.4kg (rest day)

sore legs this AM

Tuesday Apr 9, 2013 #

5 AM

Note
rhr:44 slept:7.6 weight:78.7kg

6 PM

Run - Track intervals 58:50 intensity: (43:56 @2) + (14:54 @4) 11.0 km (5:21 / km)
shoes: 285 Roclite C

8x500m @ 1:52 - 300m recovery, roughly 1:50
fastest 1:51.27, slowest 1:52.73 - so fine...
C • never run 500's - have to t... 3

Monday Apr 8, 2013 #

5 AM

Note
rhr:49 slept:8.15 weight:78.9kg

11 AM

Run - Road (campus loop) 27:30 [3] 6.2 km (4:26 / km)
shoes: 255 TrailRoc A

nice day, upper 50's, sunny. quick escape from work, didn't feel like I was moving too fast, but it felt like a lot of work for an 'easy' recovery run..
9 PM

Core 10 [0]

Sunday Apr 7, 2013 #

Event: UNO Mine Falls
 
6 AM

Note
rhr:50 slept:7.6 weight:78.5kg

10 AM

Orienteering race (Mine Falls) 59:00 [4] ** 6.8 km (8:41 / km)
spiked:12/14c weight:78.2kg shoes: 340 ORoc 2010

Up to Nashua w/ Jackson to get an O fix. Cooler than expected plus a brief period of rain/sleet part way around. A little ice in a couple spots, but ORocs made them a non-issue. Felt like I should have been faster, but happy enough...

Need to retrain the eyes for map reading with single contact, had to slow way down to read map, especially on the first half, and the map really wasn't that hard to read...

A couple minutes ahead of JimA, probably a lot of minutes behind DD. Alar also still out when we left.
9 PM

Core 12 [0]

Saturday Apr 6, 2013 #

5 AM

Note
rhr:44 slept:8.1 weight:79.4kg

6 AM

Run - Trail long (Hopkins Rd) 1:16:00 [3] 11.25 km (6:45 / km) +400m 5:44 / km
weight:77.6kg shoes: 285 Roclite C

With Bruce, Mark & Scottyboy... Trails in good condition, ran the southern part of the half course in reverse - stream bed sucks even worse going upstream. Did a bit of terrain running to connect with a mountain bike trail to get Scott back to car at 75 minutes. I elected to stop there as well rather than push another 45 minutes.

It occurred to us on the run that this is the first time this year that we've been able to run on dirt with no snow or ice to deal with. Very nice...

Run - Road warm up/down (Rt 140) 30:00 [2] 5.0 km (6:00 / km)
shoes: 285 Roclite C

To & from Hopkins via Rt 140 rather than driving over.
9 PM

Core 25 [0]

Core 10 [0]

Friday Apr 5, 2013 #

5 AM

Note
rhr:47 slept:8.1 weight:78.7kg

1 PM

Core 10 [0]

Thursday Apr 4, 2013 #

5 AM

Note
rhr:46 slept:8.2 weight:79.4kg

3 PM

Run - Road (Lake 10km) 43:43 [3] 10.1 km (4:20 / km)
shoes: 255 TrailRoc A

42 minute M pace. Hard work, but felt good.
9 PM

Core 10 [0]

Core 1 [0]

Core 10 [0]

Wednesday Apr 3, 2013 #

5 AM

Note
rhr:48 slept:7.5 weight:78.4kg

Tuesday Apr 2, 2013 #

5 AM

Note
rhr:46 slept:6.6 weight:78.5kg

6 PM

Run - Track intervals 57:27 intensity: (46:12 @2) + (11:15 @5) 10.46 km (5:30 / km)
shoes: 285 Roclite C

6x500 - 1:49/1:49/1:56/1:54/1:55/1:53

first couple too fast, over compensated on 3rd, last 3 right where I wanted them

Core 10 [0]

Other (post run stretching) 10:00 [0]

9 PM

Core 12 [0]

Core 3 [0]

Monday Apr 1, 2013 #

5 AM

Note
rhr:47 slept:6.85 weight:78.1kg

2 PM

Run - Road (Walbridge Hill) 29:28 [2] 6.24 km (4:43 / km) +170m 4:09 / km
shoes: 255 TrailRoc A

Quick 30 while Anna @ dentist
9 PM

Core 10 [0]

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