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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2005:

	activity	#	time	miles		km		+m				load
	Run - Trail	8	5:13:40	36.26	(8:39)	58.35	(5:23)	1525				108.0
	Bike - Road	2	3:05:00									41.5
	Orienteering	1	53:29	3.1	(17:15)	4.99	(10:43)	130	22 /	29c	75%	50.8
	Other	1	45:00									4.5
	Run - Road	1	19:36	3.11	(6:19)	5.0	(3:55)					18.6
	Total	11	10:16:45	42.46		68.34		1655	22 /	29c	75%	223.4
averages - sleep:6.8 rhr:46 weight:76.2kg

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Wednesday Jul 27, 2005 #

Note
rhr:56 slept:7.0 (rest day)

Going to take a couple days off. Resting HR has been running high, runs have felt sluggish and just generally tired. Perhaps just a mid summer malaise...

Looking back through the log (such as it is) I don't see anything to explain the recent rash of ankle turnings though. Not sure what's up with that..

Tuesday Jul 26, 2005 #

Run - Trail tempo (Crandalls) 25:35 [3] 5.0 km (5:07 / km) +165m 4:24 / km
ahr:136 max:168 slept:6.0 shoes: Salomon XA Pro

hot, humid afternoon run - legs dead, certainly wasn't an easy effort, but the time totally sucked. At least I didn't turn the ankles, though I felt them close.

Not sure why - after years of no problems, the past month or so has seen frequent ankle rolling - evenly distributed.

Sunday Jul 24, 2005 #

Run - Trail long (Case Mtn / Coups Sawmill) 1:35:00 [3] 16.5 km (5:45 / km) +425m 5:06 / km
ahr:128 max:159 shoes: Salomon XA Pro

ran case mtn, then shenipsit trail southbound, about 25 minutes @ coups was off-trail running on vague map memory - generally ccw loop, but jumping to trails to circumvent thicker bits - woods mostly very runnable even in july - even fern/blueberry not bad - marshes a bit thick. need to measure distance later - probably a bit over 5min/km on trails, less in woods

Saturday Jul 23, 2005 #

Bike - Road 2:20:00 [2]
ahr:105 max:159

slr > fox hill > rockville spur > manchester biz park > lydall > bolton notch > rail trail. Lots of crap on trail from last nights storm. Flatted rear tire coming back on Gottier - no patches or spare - walked from there - nothing but threads on sidewalls, rubber long gone - but these tires have been on there 23 years - guess its time to suck it up and buy new ones - do they even make 27 inch anymore?

Other 45:00 [1]

walking back on slr after flatting on Gottier

Wednesday Jul 20, 2005 #

Run - Trail hills (Crandalls) 23:36 [3] 5.0 km (4:43 / km) +165m 4:03 / km
ahr:148 max:168 shoes: Salomon XA Pro

hot, but humidity ok, felt strong on hill, but didn't have any extra in 2nd half. Rolled left ankle - I seem to be mistepping a lot lately - mostly small roots/rocks

Sunday Jul 17, 2005 #

Orienteering race (Ahern Sprint 1) 25:13 [5] *** 2.52 km (10:00 / km) +70m 8:47 / km
ahr:148 max:210 spiked:11/15c shoes: Jalas Champion

see racing - 1st place, 7 sec ahead of Jon Campbell, 27 ahead of JJ

C • 3

Orienteering race (Ahern Sprint 2) 28:16 [5] *** 2.47 km (11:27 / km) +60m 10:12 / km
ahr:147 max:192 spiked:11/14c shoes: Jalas Champion

blew #2, rest of race was not pushing as hard as I should have, hestitant at points where I should have trusted instinct more. No series points on this on...

Sprint 1 - Splits

Sprint 2 - Splits

Saturday Jul 16, 2005 #

Bike - Road (Soapstone) 45:00 [3]
ahr:107 max:142

Cannondale - webster > soapstone > gulf > east porter > webster

need to remember not to climb out of saddle on dirt roads, climbing backside of soapstone mtn back tire would spin out when unweighted. Felt like a good effort, but hr average quite low

Thursday Jul 14, 2005 #

Run - Trail tempo (Crandalls) 23:12 [4] 5.0 km (4:38 / km) +165m 3:59 / km
ahr:149 max:162 shoes: Salomon XA Pro

afternoon Crandalls route from beach while kids swam. I went directly from work & Ellen brought my running stuff from home but forgot my FDF armor (yellow bike shirt). I've run this route a lot in similar conditions with no problems, but running shirtless the FDF's were on me like crows on a landfill. I guess there's some truth to the yellow clothing theory of FDF defense. Only 2 sec of pr, but I lost some time hacking up a couple FDF's that tried to do an end run past my teeth.

rolled the ankle again coming knoll near C2 ballfield.

Tuesday Jul 12, 2005 #

Run - Trail tempo (Crandalls) 23:10 [4] 5.0 km (4:38 / km) +165m 3:59 / km
ahr:150 max:161 shoes: Salomon XA Pro

legs a little achy early, felt stronger on hill, even flow back down. shaved another 21s off pr. no complaints from ankle

Sunday Jul 10, 2005 #

Hiking (Walk to lake)
(injured) (rest day)

R foot sore from rolling it yesterday, ankle seems ok, but tender bruise just forward of ankle bone.

walked to lake & back w/ Jackson - about 70min actual walking (played at lake for a bit), probably 4 miles

Saturday Jul 9, 2005 #

Run - Trail tempo (Soapstone) 1:04:44 [3] 10.25 km (6:19 / km) +275m 5:34 / km
ahr:123 max:148 rhr:44 slept:7.0 weight:75.7kg shoes: Salomon XA Pro

cool, wet - muddy trails w/ slick roots & rocks
ran with Dave on a cw circuit in SSF. Probably 75% on half marathon course - old route - in reverse.

good steady pace, did a number of knoll sprints up short hills - 20-30m each.

Monday Jul 4, 2005 #

Run - Trail tempo (Crandalls) 23:31 [3] 5.0 km (4:42 / km) +165m 4:02 / km
ahr:142 max:168 rhr:41 slept:6.0 weight:76.7kg shoes: Salomon XA Pro

late afternoon run, tops of thighs tight, no energy, felt really sluggish, but managed to pull out a new pr by 23s.

Sunday Jul 3, 2005 #

Hiking (Box Mtn)
rhr:43 slept:7.0 (rest day)

no training, raced yesterday so we'll call today a rest day even though its not warranted.

Went for hike w/ kids - 3mi, 90min or so.

Maybe a bike ride tomorrow

Saturday Jul 2, 2005 #

Run - Trail (sampler + beaver pond) 34:52 [3] 6.6 km (5:17 / km)
ahr:126 max:153 rhr:44 slept:7.5 weight:76.2kg shoes: Salomon XA Pro

w/ kevin, dave & karen. sampler plus pond circuit - lots of beaver activity meant two crossings - waist deep. Nice to have cooler, drier weather to run in.

Run - Road race (Enfield 5km Road Race) 19:36 [5] 5.0 km (3:55 / km)
ahr:161 max:170 shoes: Salomon XA Pro

My first ever road race, windy (lots o turns, not breezy) course through old Thompsonville @ 6pm as part of July 4 festivities. Went to see Delbert McClinton, kids wanted to do 1km fun run, I decided what the hell, why not try a road race?

Wasn't sure what to expect, started mid pack, but what felt like an easy, fluid pace had me passing lots of people. Tried to keep hr @ just below O race pace for first 4km, dropped to low 150's toward end until final turn near pond I recognized where I was and opened it up for finish - closed up most of a 120-130m gap on runners in front over the last 500-600m - left the group I was with in dust. Might have been able to run slightly faster early on, but I certainly emptied the tanks on finish sprint. 16th overall, 8th M40, a Kenyan won in 15:10

Enjoyable, but don't think I'll be doing them too often.

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