Training Log Archive: cmorseIn the 31 days ending Jul 31, 2003:
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Wednesday Jul 30, 2003 #
Orienteering (Wolf Den training) 57:03 [4] 6.82 km (8:22 / km) +190m 7:21 / km
spiked:13/14c
Couldn't find any old Wolf Den maps, so I sketched out a course in OCAD avoiding most of the green. Then printed a map but omitted green and blue so essentially ran on brown and black features. Made a point of choosing off trail choices (where trails were an option) to focus on physical training. Also tried to work on looking ahead and choosing the most runnable route to keep overall pace up and avoid getting bogged down in rocky ground or low undergrowth. Easy to avoid the laurel even though I did not have it on map to navigate by...
Family spending the afternoon at the beach, so it was nice to end the run, lose shoes and shirt and head right into the pond. Then follow up with a nice lunch... All O should be this good...
Family spending the afternoon at the beach, so it was nice to end the run, lose shoes and shirt and head right into the pond. Then follow up with a nice lunch... All O should be this good...
Monday Jul 28, 2003 #
Bike - Road (Ind Park > Old Post) 46:15 [3] 20.6 km (2:15 / km) +335m 2:05 / km
Rode Shenipsit to Industrial Park and then long pull up old post road. Tough but felt good. Back on Mountain Spring Road to 32, Hurlburt and back in on Shenipsit.
Then changed shoes, got a drink and headed out for a single loop behind house.
Then changed shoes, got a drink and headed out for a single loop behind house.
Run - Trail (Loop x1 CCW) 13:17 [4] 2.25 km (5:54 / km)
After ~45 minutes on road bike, transitioned to a quick run around the loop behind house. Legs a bit rubbery for the first 5-600m, then started feeling strong. Late in the day and I didn't switch to the running lenses in the glasses, so visibility of rocks and roots was limited - but no crashes...
Sunday Jul 27, 2003 #
Run - Trail (Loop x3) 36:56 [4] 6.25 km (5:55 / km)
2km loop, first 2 CCW, last CW
10:14
11:10
12:00
plus 125m out/back
10:14
11:10
12:00
plus 125m out/back
Saturday Jul 26, 2003 #
Run - Trail (sampler/moonlight) 57:26 [4] 10.0 km (5:45 / km)
Ran Sampler -> Moonlight route w/ Deb, Bruce and Bob. Opted to skip the final climb over the mountain and cut around the base on the west side.
Ran woodchuck hill climb hard, rest fairly easy
Legs feel good, cardio feeling the heat/humidity though.
Ran woodchuck hill climb hard, rest fairly easy
Legs feel good, cardio feeling the heat/humidity though.
Friday Jul 4, 2003 #
Run - Trail (Bonair Hill 2x) 24:58 [3] 5.5 km (4:32 / km)
2x 2500m Bonair Hill Loop
90ish, humid - 2PM midday run
1st loop - 10:48
2nd loop - 11:01
90ish, humid - 2PM midday run
1st loop - 10:48
2nd loop - 11:01