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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2004:

	activity	#	time	miles		km		+m	load
	Run - Trail	5	5:18:30	35.98		57.9		1960	88.1
	Bike - Road	2	3:26:25	48.28	(4:17)	77.7	(2:39)	1400	61.9
	Run - Road	5	3:18:54	23.86		38.4		340	62.9
	Bike - MTN	1	1:19:56	15.84	(5:03)	25.5	(3:08)	500	24.0
	Run - Mixed	1	58:01	7.46	(7:47)	12.0	(4:50)	50	17.4
	Total	13	14:21:46	131.42		211.5		4250	254.3
averages - sleep:5.6 rhr:48

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Sunday Aug 29, 2004 #

Run - Trail (Forest) 35:00 [3] 8.0 km (4:23 / km) +250m 3:47 / km
ahr:144 max:150

hot humid day, attempting to stay between 138 and 148 HR - died around 35 minutes in. Walked back (separate entry)

Run - Trail (forest - walk) 55:00 [1] 6.5 km (8:28 / km) +100m 7:51 / km
ahr:116

walked back to Gulf Road after totally bonking at 35 minutes into run. hot, humid. Didn't even have it in me to try a jog/walk, just walked all the way back - sticking to dirt roads and skipping climb.

Saturday Aug 28, 2004 #

Run - Trail (Forest) 1:34:15 [3] 19.0 km (4:58 / km) +700m 4:11 / km
ahr:137 max:184 rhr:46 slept:7.0

Got to forest at 7:55 - was told Kevin & Bruce had left early - headed for Bald Mtn. Took off immediately and pushed very hard over woodchuck to try and catch them (~3min lead) picked them up on the dirt road near sandpit. Good run up through the N section of SSF and up to Pinnacle, then back over Bald Mtn. I pushed the climb and got ahead and missed the new trail off the summit, and proceeeded over the summit on bigger trails, wrapped around to the east and the first two trails deadended in back yards with No Trespassing signs, bushwack N in each case picking up another dead end. Third one ended at the head of a driveway and I could see the dirt road leading back to the forest so I just jogged down to the road, only to see Kevin and Bruce headed back into the woods (having taken the correct trail down the face of Bald.) Having gotten to Pinnacle in 49 minutes, I wanted to push to see if I could get close to 90 minutes. By the time I crossed back over 190 I knew I couldn't, but pushed just the same. Finished in 94:15, about 3:30 ahead of Kevin & Bruce.

Note Dist/climb estimated as Pinnacle sits N of the map I have. Route to the N slope of Bald was 17.4km, 643m climb, so the estimate is not too far off.

Wednesday Aug 25, 2004 #

Note
(rest day)

Working long day and evening tonight.

Tuesday Aug 24, 2004 #

Bike - Road (commute) 1:08:00 [3] 25.0 km (2:43 / km) +450m 2:30 / km
ahr:128 max:154 rhr:48 slept:7.5

10:30am - went in late, sunny, 70's.

Extra km due to skipping forest rd and going in by depot campus

Bike - Road (commute) 1:03:18 [3] 24.0 km (2:38 / km) +400m 2:26 / km
ahr:131 max:166

6pm - hazy, 70's. Bonked about 40 minutes in - near crandalls - most of the rest of the way was a total slog, especially hill - could barely keep bike moving forward even in granny gear.

Need to look into some sort of sport drink.

Bypassed Bald Hill due to bonk.

Monday Aug 23, 2004 #

Bike - Road (Laidlaw Park - Coventry) 1:15:07 [3] 28.7 km (2:37 / km) +550m 2:23 / km
ahr:129 max:159 slept:3.0

3pm - sunny, 70's - road bike to Laidlaw and back via Bald Hill (1000') and Skunkamaug. Hills were tough, mostly scouting out a new commuting route off 195. Nice day for a ride

Wednesday Aug 18, 2004 #

Run - Trail (Case --> Gay City) 1:13:02 [3] 13.6 km (5:22 / km) +620m 4:22 / km
ahr:149 max:167

5pm, mid 80's humid. Ran from Kathy's house to Case Mtn, then up to summit, dropping to Shenipsit Trail headed south almost all the way to Gay City. Was planning on turning around at Birch Mtn Road anyway, turned back about 800m early rather than climb the last hill. A good solid run, had to walk a few hills on the return, but most level or slight uphill sections were run strongly. only the steeper hills gave me pause.

Thursday Aug 12, 2004 #

Run - Mixed (NH - Bath, Rail Trail) 58:01 [3] 12.0 km (4:50 / km) +50m 4:44 / km
ahr:136 max:175 (injured)

toe still sore, but better in running shoe than in sandals.

Ran down road to Bath, crossed covered bridge and headed S towards woodsville on rail trail. Not exciting, but easier on the feet than pavement. Came back via Rt302, turning east on 112 to swiftwater bridge finishing with strong climb up plain road. Road sections just didn't feel strong or fresh, but dirt road uphill at end seemed comfortable, even at a brisk pace. go figure.

Wednesday Aug 11, 2004 #

Note
(injured)

kicked back step spraining toe - still painful next day so didn't run

Tuesday Aug 10, 2004 #

Run - Road (NH Hill Road) 41:21 [3] 8.5 km (4:52 / km) +130m 4:31 / km
ahr:139 max:158

same loop as yesterday, a half hour earlier to ensure good light. Had dinner just prior to running (pasta) - might have slowed me down a tad.

Monday Aug 9, 2004 #

Run - Road (NH - Hill Road) 40:58 [3] 8.5 km (4:49 / km) +130m 4:29 / km
ahr:139 max:178

Ran loop up hill - part paved, part dirt - from cabin to top and then back via bath and Rt 302 (yuch). Nice run late - 8pm, 70F - just getting too dark to see holes in dirt road when I got back.

Saturday Aug 7, 2004 #

Run - Road (Cider Mill Tempo) 21:25 [4] 5.0 km (4:17 / km)
ahr:138 max:149 rhr:47 slept:7.0

7:30am - cool, sunny - No quad soreness today from yesterdays bike ride - needed to run errands in that direction so I opted to run the 5k course at Crandalls. Although HR was relatively low, it felt like a hard effort... HR could be lower due to early am timing.

If schedule permits (family picnic today) I may run something else later on...

Run - Road (warmup/cooldown) 8:00 [1]

Friday Aug 6, 2004 #

Note

rhr=44, time for a run again today. We'll see how the day goes..

Bike - MTN (SSF) 1:19:56 [3] 25.5 km (3:08 / km) +500m 2:51 / km
ahr:126 max:155 rhr:44 slept:7.0

3pm - sunny, dry, low 70's - didn't feel like yet another road run, so I dusted off the Mtn Bike (it probably been 6 years since I've ridden it) and headed up Webster, then N on the dirt roads through the forest including climbs over Soapstone summit coming and going. Felt pretty good actually, although my quads will complain tomorrow - was pushing some big gears where I probably shouldn't have - but maintaining a 60+ cadence.

Run - Road (Lake & back) 29:25 [3] 6.1 km (4:49 / km) +25m 4:44 / km
ahr:131 max:153

Back from bike ride, now I felt like a run. Legs a bit rubbery after first ride in 6 years. My stride never felt quite 'right' on the run, and it certainly wasn't fast - but cardio felt fine. Probably just low muscle glycogen. Need to start carrying and using a sport drink or something like that.

1500's - 6:17, 8:04

Thursday Aug 5, 2004 #

Note
rhr:52 slept:6.0 (rest day)

No time for a run today. rhr = 52, just as well...

Wednesday Aug 4, 2004 #

Note
rhr:51 slept:3.5 (rest day)

worked past midnight last night, resting HR a little high - will take today off.

Tuesday Aug 3, 2004 #

Run - Trail (Crandalls - Lodge) 22:44 [3] 5.4 km (4:13 / km) +145m 3:43 / km
ahr:148 max:165 rhr:50 slept:3.5

5:30pm - hot, humid. Determined not to walk the hill, maintained a run all the way up, but then didn't have any zip in the legs at all the entire way back. not a bad run, just not all there today.

Run - Trail (warmup/cooldown) 8:00 [1]

Monday Aug 2, 2004 #

Run - Trail (Crandals - The Lodge) 22:29 [4] 5.4 km (4:10 / km) +145m 3:40 / km
ahr:154 max:167 rhr:47 slept:5.5

5pm - sunny, mid 80's, humid. Start/Finish at Lodge, then down dirt road to v-ball courts, picking up red outer loop, finishing back at the lodge. Nice loop. Coming off last hill into parking area pushed really hard, concentrating on maintaining running form, couldn't keep form all the way to lodge, but will work on it.

Run - Trail (warmup/cooldown) 8:00 [1]

3min jog to Lodge, 5min walk back to beach from Lodge.

Sunday Aug 1, 2004 #

Run - Road (Lake & back) 49:57 [3] 9.5 km (5:15 / km) +40m 5:09 / km
ahr:125 max:152 rhr:46 slept:5.5

11:30am - 80ish, near 100% humidity - felt like I was pushing air the whole way. Mostly stayed under 135bpm, but pushed a bit harder on the 1st 1500m outbound.
warmup 800m 3:36 111bpm
1500m - 5:51 142avg
2850m to end of lake - 14:30 130avg
2 min walk/recovery
2850m back - 15:35 128avg
1500m (slow) - 8:23 132avg

Run - Road (cooldown walk) 7:48 [1] 0.8 km (9:45 / km) +15m 8:55 / km
ahr:105

walked back the last 800m

Note

while running along lake, I was thinking about perhaps adding 'hill' workouts - running a minute uphill into the woods away from lake, then turning around and running back to road, walk for a rest interval, then do another off-trail hill climb for a minute, repeat etc.

A good way to add terrain running intervals to an otherwise boring dirt road run?

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