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Training Log Archive: cmorse

In the 31 days ending May 31, 2005:

	activity	#	time	miles		km		+m				load
	Orienteering	7	7:03:07	26.36	(16:03)	42.43	(9:58)	930	105 /	135c	77%	199.6
	Run - Trail	9	3:29:00	24.51	(8:32)	39.45	(5:18)	915				76.9
	Bike - Road	1	1:30:00									18.0
	Run - Road	2	46:40	5.56	(8:23)	8.95	(5:13)					17.0
	Run - Mixed	1	46:01	5.84	(7:53)	9.4	(4:54)	200				13.8
	Bike - MTN	1	26:35									8.0
	Run - Terrain	1	22:05	2.64	(8:22)	4.25	(5:12)					6.6
	Other	2	18:00									4.8
	Total	17	14:41:28	64.92		104.48		2045	105 /	135c	77%	344.7
averages - sleep:6.4 rhr:45 weight:74.6kg

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Monday May 30, 2005 #

Run - Trail warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Jalas Champion

total time jogging to/from sprints - estimated

Orienteering race (Water Gap Sprint 1) 13:49 [5] *** 2.0 km (6:55 / km) +75m 5:49 / km
ahr:161 spiked:11/14c shoes: Jalas Champion

16th, of 45? starters

Orienteering race (Water Gap) 14:20 [5] *** 2.1 km (6:50 / km) +75m 5:47 / km
ahr:159 spiked:11/12c shoes: Jalas Champion

18th of 45 - 1:30 error on 4, otherwise ok...

Sprint 1 - Splits

sprint 2 - Splits

Sunday May 29, 2005 #

Event: Memorial Day Weekend US Team Fundraiser

Saturday May 28, 2005 #

Run - Trail (Soapstone) 1:17:04 [3] 13.0 km (5:56 / km) +375m 5:11 / km
ahr:129 max:188 rhr:48 shoes: Salomon XA Pro

part of half marathon course. easy pace, felt good to be out in woods

humid, sweating at a pretty good rate - I always sweat profusely, but never empirically measured it. I didn't carry water today nor when I got back so weighing myself before and after I lost 4# for an 80min run. Which means I should probablye drinking 16oz every 20 minute or so to maintain proper hydration. I probably won't carry for runs up to an hour, but definitely need to get an appropriate pack for carrying water on runs over an hour.

Note

walked down to the end of the street w/ Jackson & Hayden to watch the AngelRide CT come through - 2 day, 130mi charity bike ride across CT fom Norfolk to Ashford, then continuing tomorrow to Mystic. Estimated arrival pretty good as the lead rider came through less than 10 minutes after we got there. Watched 30 or so riders come through, but didn't stick around for all since after riding 6 hours they were very spread out. Nice afternoon to sit beside the road & cheer them through.

Friday May 27, 2005 #

Bike - Road (rockville spur / hop rive) 1:30:00 [2]
ahr:116 max:160 weight:74.8kg

roads to rockville, rockville spur rail trail to hop river trail, towards manchester & back. stuck link on chain resulted in annoying derailleur clunk every chain rotation

1:45 total time, deducted estimated 15 min for stop @ bike shop for chain lube

Sunday May 22, 2005 #

Note

NEOC - Wolf Den Local Meet

Orienteering race (NEOC - Wolf Den Green) 46:34 [4] *** 5.38 km (8:39 / km) +120m 7:47 / km
ahr:150 max:212 spiked:7/11c rhr:48 slept:8.0 weight:74.8kg (sick) shoes: Jalas Champion

decent run, a few mistakes, about 8 minutes behind Wil

Orienteering tempo (touch n' go yellow-) 14:28 [4] 2.25 km (6:26 / km) +40m 5:54 / km
spiked:9/9c shoes: Jalas Champion

quick yellow course for added mileage - hadn't recovered from green course - 3/4 minutes - and no water - hill midway felt slow

Run - Trail warm up/down (to start) 10:00 [3] 1.5 km (6:40 / km) +45m 5:48 / km
shoes: Jalas Champion

2x trail run to start

Green - Splits

Friday May 20, 2005 #

Run - Trail (Crandalls) 22:35 [3] 4.75 km (4:45 / km) +165m 4:03 / km
ahr:135 max:149 rhr:40 slept:8.0 weight:75.7kg (sick) shoes: Salomon XA Pro

still battling cold, today's run felt like a major effort, some asthma. Time & effort just about the same as yesterday.

Also - why is it that when sprint racing my HR runs around 163 or so, yet if I do the same duration dirt road or trail run, at approximately the same percieved exertion, my HR is 20-30 beats lower. Although on roads or trails I 'could' run hard enough to get my HR into the 160's, I certainly couldn't maintain it for more than a couple minutes, yet when orienteering I can average that for 20 minutes or so.. Curious..

I note Peters HR stays pretty high when comparing the XC races versus O races. Perhaps the additional HR increase comes from the adrenaline of racing, even though the training pace is just as fast?

Thursday May 19, 2005 #

Run - Trail tempo (Crandalls) 22:33 [4] 4.75 km (4:45 / km) +165m 4:03 / km
ahr:137 max:150 rhr:48 slept:7.5 weight:74.8kg (sick) shoes: Salomon XA Pro

Easier pace than Tuesday, but certainly not slow. Still a lot of chest congestion and noticed I was wheezing a bit after running - not sure if thats the cold, or asthma from pollen.

Other warm up/down (Crandalls II) 3:00 [1]
shoes: Salomon XA Pro

easy jog around the ball fields at Crandalls II to cool down before heading in to work.

Wednesday May 18, 2005 #

Note
slept:5.5 (sick)

heavy chest congestion just won't go away - been well over a week now... lots of glarp, not sleeping well...

Tuesday May 17, 2005 #

Run - Trail tempo (Crandalls) 21:56 [4] 4.75 km (4:37 / km) +165m 3:56 / km
ahr:144 max:175 rhr:47 slept:8.0 weight:73.9kg (sick) shoes: Salomon XA Pro

Since I haven't been getting in my daily runs, I'm going to try to do a short run in the morning on the way to work to get at least something in. If I manage to get an afternoon run in then its a double workout day.

Outer loop from Crandalls II - lots of chest congestion but legs felt good, L calf is fine. A little slow on the hill climb and also through the laurel section, but I think this is a PR by about 2 minutes. I wonder if I can go under 20 minutes for this loop? I think I could take 30-40 sec off the hill, probably 20-30 sec faster in the laurel and maybe general speed improvements could count for the rest. We shall see. It certainly makes a convenient benchmark course.

Run - Road tempo (hare & back) 18:39 [4] 4.7 km (3:58 / km)
ahr:145 max:161 shoes: Salomon XA Pro

brisk run - early afternoon - felt sluggish, but 2nd run of day.

11:42 for 3k dirt, remainder warmup/down (3:54)

Run - Road warm up/down (webster rd.) 13:00 [1] 1.25 km (10:24 / km)
shoes: Salomon XA Pro

easy run w/ jackson after hare - includes some jogging, some walking & some stopping to look at flowers...

Monday May 16, 2005 #

Note
slept:4.5 weight:73.5kg (injured)

was going to go for a short run, but calf still tight. Run probably would have been good for it, but talked myself out of it. Perhaps tomorrow on some trails

Sunday May 15, 2005 #

Event: EMPO Sprint

Orienteering race 1:10:29 [4] *** 6.7 km (10:31 / km) +220m 9:02 / km
ahr:147 max:225 spiked:8/18c shoes: Jalas Champion

opted to go to Ansonia rather than EMPO sprints - EMPO map didn't look all that exciting despite offering 2 30 point sprints.
Boomed a lot before 11, slowed to a jog after 11 - not a great run, but very enjoyable course, nice woods.

Run - Trail warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Jalas Champion

Orienteering race 38:30 [5] *** 4.5 km (8:33 / km)
spiked:18/21c shoes: Jalas Champion

lost splits, Middle Distance Challenge - control picking - was doing pretty good but got dropped by a goshawk near the end, heard it scream behind me, dove and just caught wing tips in my hair as I went down - pulled left calf, walked about 5 minutes, then slow jog to finish it off. A very fun course (more fun than Red) even though the end was pretty much blown for me. Still made some minor errors though...

C • Calf Pull 2

Red - Splits

Saturday May 14, 2005 #

Event: WCOC Spring O Weekend

Orienteering race (Osbornedale Sprint) 19:52 [5] *** 2.5 km (7:57 / km)
ahr:159 max:203 spiked:12/14c shoes: Jalas Champion

good sprint, only one real nav error #3, a couple spots felt sluggish running.

3rd overall - Boris & John F? ahead, but only by a minute or so. Gain 4 sprint points, lowest counting race now last wed race @ peters hill - 25pts. Hopefully get double @ EMPO tomorrow.

T-ball next week moved to wed night so it looks like Stonehurst is out... bummer, i like going to Boston on wednesdays

Orienteering warm up/down (Osbornedale control picku) 40:00 [1] *** 4.5 km (8:53 / km) +100m 8:00 / km
ahr:133 spiked:10/10c shoes: Jalas Champion

Sprint - Splits

Friday May 13, 2005 #

Run - Trail tempo (Osbornedale) 5:21 [3] 1.4 km (3:49 / km)
shoes: Salomon XA Pro

trail run back after hanging flags, nice brisk run, gorgeous day

Orienteering (Osbornedale control hangi) 44:01 [1] *** 3.6 km (12:14 / km) +100m 10:44 / km
spiked:10/10c shoes: Salomon XA Pro

hanging flags for Sat.

Thursday May 12, 2005 #

Other (Treadmill) 15:00 [3]
max:153

annual nuke stress
went full 15min b4 hitting target hr

Wednesday May 11, 2005 #

Orienteering race (Peters Hill Sprint) 21:13 [5] *** 2.5 km (8:29 / km)
ahr:163 max:173 spiked:9/16c shoes: Jalas Champion

see splits

Advanced - Splits

Tuesday May 10, 2005 #

Bike - MTN (Shenipsit Lake) 26:35 [3]
ahr:122

quick out by lake - Snipsic Rd & back.

Monday May 9, 2005 #

Run - Terrain (Crandalls) 22:05 [3] 4.25 km (5:12 / km)
ahr:143 max:161 shoes: Salomon XA Pro

another day with limited time, stopped by Crandalls on way home and ran off trail in a random fashion - lower part, no big hill. Brief but enjoyable.

distance total guess based on percieved pace

Friday May 6, 2005 #

Run - Mixed 46:01 [3] 9.4 km (4:54 / km) +200m 4:25 / km
ahr:140 max:160 rhr:46 slept:5.0 (sick) shoes: Salomon XA Pro

Horsebarn hill, down to river, along Nipmuck, back up Gurleyville Road, finishing with a fast cross-campus sprint back to work.

Still sick, but got out the door anyway. First 10 minutes or so felt very tough - legs ok, but breathing labored. Felt good sprinting across campus at the end though..

Wednesday May 4, 2005 #

Note
(sick)

achy, hacking, totally crappy day - running not even a consideration - if my staff weren't either on vacation or taking finals I would have just stayed in bed....

Tuesday May 3, 2005 #

Orienteering (Osbornedale vetting) 1:39:51 [1] *** 6.4 km (15:36 / km) +200m 13:30 / km
ahr:115 max:157 rhr:41 slept:5.0 weight:74.8kg (sick) shoes: Jalas Champion

vetting Red w/ additional control sites. 5 controls were relocated. Time includes light jogging between controls, hanging streamers, updating descriptions - height, position etc - and choosing alt features or moving circle to match chosen location.

I think I'm coming down with whatever the kids have - sore throat, congestion etc - hopefully its short-lived.

Monday May 2, 2005 #

Run - Trail tempo (Shelter Falls) 14:31 [4] 3.5 km (4:09 / km)
ahr:155 max:170

Shelter Falls - came back via N eagleville.

Would have preferred something longer, but alone at work this week so tough to get away. Going to head down to Derby tomorrow to vet courses for 5/14 meet. That should help...

Run - Road warm up/down (campus) 15:01 [3] 3.0 km (5:00 / km)
ahr:144

bike path to Shelter falls, N eagleville return

Sunday May 1, 2005 #

Note

Last couple of weeks have been lousy with regards to regular training. Too much stuff going on at work/home to get the proper runs in. May is a new month, time to focus on getting out the door every day again. Well, not today probably but hopefully tomorrow...

Sprint Update - Currently 5th with 8 races in = 217 points. Goal for season to finish in top 20. Current standing only due to stronger runners having fewer races. Based on point average per race, I'm currently 19th, just a tad behind Peter with 27.1 points average per race.

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