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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2005:

activity # timemileskm+mload
  Run - Road7 2:20:45 16.84 27.1 12042.1
  Run - Trail4 2:16:32 16.4(8:19) 26.4(5:10) 43040.0
  Orienteering3 2:10:04 8.79(14:48) 14.15(9:12) 21020 /23c86%56.5
  Run - Mixed1 44:50 5.75(7:48) 9.25(4:51) 15513.5
  Run - Track1 6:21 1.0(6:21) 1.61(3:57)6.0
  Other1 6:000.6
  Total12 7:44:32 48.78 78.51 91520 /23c86%158.7
averages - sleep:20.8 rhr:43 weight:76.7kg

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Wednesday Aug 31, 2005 #

Orienteering race (Regis College Sprint) 26:58 [5] *** 3.15 km (8:34 / km)
ahr:153 max:174 spiked:11/14c rhr:42 slept:7.0 weight:77.1kg shoes: Jalas Champion

warm, humid evening - wet woods - see comments. HR around 158-160 for first half of course in woods, but humidity got to me and I was dragging in the more open campus areas which brought the average hr down a bit.

Sprint - Splits

Tuesday Aug 30, 2005 #

Note
(rest day)

showery and dank... we'll call it a rest day...

Monday Aug 29, 2005 #

Run - Road (hare & back) 21:49 [3] * 4.7 km (4:39 / km)
ahr:132 shoes: Adidas Response Trail 9

total time for out & back, 2km trail run up to powerline and back in middle

Run - Trail (hare road to cow field) 9:48 [3] * 2.0 km (4:54 / km) +50m 4:21 / km
ahr:142 max:149 shoes: Adidas Response Trail 9

run jeep trail up hare & back while reading old 1:7500 pawtuckaway map

Sunday Aug 28, 2005 #

Run - Trail warm up/down 9:45 [2] * 1.5 km (6:30 / km)
ahr:125 rhr:43 slept:8.0 weight:77.6kg shoes: Adidas Response Trail 9

Easy trail run from Rt 85 in on north end to pond.

Orienteering (98 Troll Cup Orange 1) 34:01 [3] *** 4.25 km (8:00 / km) +60m 7:29 / km
ahr:133 max:178 spiked:9/9c shoes: Adidas Response Trail 9

Avoided trail options instead taking more climb and crappier footing to get terrain training in. Walked a couple hills, but otherwise felt pretty good in terrain. 4.25km straight line distance, actual running distance 4.75km as measured in OCAD

Run - Trail (Gay City - extra mileage) 34:00 [3] ** 6.4 km (5:19 / km) +120m 4:51 / km
ahr:138 max:170 shoes: Adidas Response Trail 9

After O workout & 5 minute rest, ran back down to mill site, across river, yellow trail S, then picking up red trail all the way back up and out to where I parked the car. HR estimated from occasional glances at watch, not running timer on this segment. 70's, overcast with light showers, but not enough to cause visibility issues. Woods very dry, most woodies crispy and dropping foliage prematurely.

Orange 1 - Splits

Saturday Aug 27, 2005 #

Run - Trail (sampler & moonlight) 56:59 [3] 11.5 km (4:57 / km) +200m 4:34 / km
ahr:125 max:195 rhr:45 slept:8.0 weight:77.1kg shoes: Salomon XA Pro

sampler & moonlight w/ deb & bruce

decent conversational pace for sampler, started to tire after crossing gulf road, but leading group so kept pushing, revived a bit at top of hill, pushed on soapstone climbs, bounding down quarry feeling good and sprinted the bottom of the road w/ Deb, bruce about a minute back.

Best I've felt on a longer run all summer, but cooler morning weather doesn't hurt. Down about 4# for run.

Friday Aug 26, 2005 #

Run - Road (hare & back) 20:12 [3] 4.7 km (4:18 / km)
ahr:139 max:162 rhr:43 slept:8.0 weight:77.1kg shoes: Adidas Response Trail 9

nothing special, late afternoon run on the dirt road to get some time in.

Other warm up/down (cooldown - walk/jog) 6:00 [1]
shoes: Adidas Response Trail 9

Wednesday Aug 24, 2005 #

Run - Trail (Shelter Falls) 26:00 [3] 5.0 km (5:12 / km) +60m 4:54 / km
ahr:140 max:162 rhr:48 slept:8.0 weight:76.2kg

nice day - sunny, 70's - first part felt brisk and smooth, then at about 20 minutes total running, legs just started to peter out on me. I guess that from not running more than 30 minutes all summer. Damn...

Run - Road warm up/down (campus) 24:59 [2] 4.0 km (6:15 / km)

to/from shelter falls along bike path - brisk run outbound, slow jog/walk on the way back in.

Monday Aug 22, 2005 #

Run - Track tempo 6:21 [5] 1.61 km (3:57 / km)
ahr:154 max:160 rhr:40 slept:7.5 weight:75.7kg

After reading Peters discussion about mile times, I realized I didn't really know what my measured mile time was, so I opted to go over to the UConn track and find out. Not as fast as Peter, that's for certain...

Ran about 12 minutes easy to warm up then ran 4 laps as hard as I could trying to stay around 90 sec per lap. Times were:
87
95
104
95 (includes extra 9m for full mile)

sunny, 80F, light breeze, low humidity. Not an easy run at all..

Peter says I should work on consistency and pacing myself (I generally start too fast and fade in longer races) but obviously even in a controlled situation I can't maintain any sort of consistency. oh well...

Run - Road warm up/down (warmup & cooldown) 15:30 [1]

easy jog to ATM, then back to track, a few laps around track before doing mile, then a pathetic jog over to Teds to get lunch.

Sunday Aug 21, 2005 #

Orienteering long (coups sawmill) 1:09:05 [3] *** 6.75 km (10:14 / km) +150m 9:13 / km
ahr:119 max:148 rhr:45 slept:6.0 weight:76.2kg shoes: Jalas Champion

overcast, high 70's, thick humidity. ran test loop in reverse - first 3-4k not bad, then sweat/fog made visibility nil. Started to make stupid drifting mistakes and time got away from me, headed back towards car on a long, laurel infested slog, eventually out to trail for last 1500m or so. Felt reasonably strong on trail, but wet vegetation & humidity really sucked the wind from my sails in the woods. fdf's still out in force too.

Thursday Aug 18, 2005 #

Run - Road (Eastwood Loop) 19:08 [3] 4.5 km (4:15 / km) +60m 3:59 / km
ahr:143 max:158 rhr:43 slept:7.0 weight:75.7kg

8:30am - 65, nice...

easier run than Tue, though hr a little higher? Ran more on grassy edge of road/sidewalk to give my ankles some work on less even surface and also to avoid pounding knees on concrete sidewalks.

Wednesday Aug 17, 2005 #

Run - Mixed (lake > powerline > hare) 44:50 [3] 9.25 km (4:51 / km) +155m 4:28 / km
ahr:136 max:150 rhr:42 slept:7.0 weight:75.7kg shoes: Salomon XA Pro

4pm - high 80's, moderate humidity

legs tight at first, thought they would loosen up, but they stayed tight and got progressively heavier. Felt like walking a few hills, but kept plodding. Chest very tight at end, light asthma

Tuesday Aug 16, 2005 #

Run - Road tempo (Eastwood Loop) 18:07 [4] 4.5 km (4:02 / km) +60m 3:46 / km
ahr:136 max:147 rhr:42 slept:6.5 weight:76.2kg

Cool AM run - road run Eastwood Loop on campus. Running felt labored, could not seem to push hr up at all. Probably a PR pace for this loop, though I don't think I've run it since last year some time.

Weight and rhr back down to 'normal' for some reason - they seem to have been running slightly higher since June -

Friday Aug 12, 2005 #

Note

more mini-vacation - Roger Williams Zoo today - very warm & humid - hope its milder in 4 weeks for sprint finals

Thursday Aug 11, 2005 #

Note
weight:79.4kg

another long weekend family mini vacation - went to Boston, did the aquarium then walked crosstown via government, commons, gardens then up comm ave to mass ave to catch T back to Cleveland Circle. Nice afternoon for a walk...

Hmmm, 21 minutes of training this month - that sucks... weights up over 7# too - time to get back to running...

Monday Aug 8, 2005 #

Note

Back to work for a few days, then taking another long weekend "vacation" again this coming weekend. Really like to start running again, but the new semester is coming fast and there is a lot to do at work. Hopefully I can get some running before Pawtuckaway... sigh.....

Run - Road (hare & back) 21:00 [3] 4.7 km (4:28 / km)
ahr:147 max:228 slept:172.0 shoes: Adidas Response Trail 9

early evening run on road - moderate tempo except 1st 1500m on dirt at race pace - 5:38 for 1500m - 3:45/km

Back of thighs tight early on, then ok. Not a blazing run, but at least there still seems to be some speed available

Saturday Aug 6, 2005 #

Note
rhr:43

vacation in NH. Hiked around Lost River Gorge with family

Thursday Aug 4, 2005 #

Note
slept:4.0

vacation in NH. Walked around Storyland w/ kids for 8 hours

Wednesday Aug 3, 2005 #

Note

vacation in NH. Didn't bother to bring running stuff, just doing family stuff w/ El & kids. Did the Flume & Basin hikes in Franconia Notch today

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