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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2006:

activity # timemileskm+mload
  Bike - Road15 18:38:20 258.49 416.0 1920335.5
  Run - Trail5 2:14:58 15.53 25.0 39064.0
  Hiking2 2:00:0012.0
  Orienteering1 52:12 2.68(19:29) 4.31(12:07) 21049.6
  Total19 23:45:30 276.7 445.31 2520461.1
averages - rhr:43

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Monday Jul 31, 2006 #

Bike - Road (Lake & Back X2) 45:00 [3] 15.0 km (3:00 / km)
shoes: Trail-a-bike

Out to boat launch with Hayden, then Jackson...

Jackson wants to do Wickham tonight, gonna be hot though...

Sunday Jul 30, 2006 #

Note

Family picnic, no time for commute home so drove the car to work today...

Saturday Jul 29, 2006 #

Bike - Road (commute - 195) 45:00 [3] 19.0 km (2:22 / km)
shoes: Cannondale ST1000

lots of debris in road this AM from last evenings t-storms. Had a micro-burst in our area as there were trees and lines down on all roads leading in to our house. Finally got home about 7:30pm when town crews cleared one tree a couple houses down - road still barricaded, but you could sneak around if you were local traffic. No power, and power lines down in a number of places within a mile of the house (no CL&P crews out yet either), but once away from our immediate area, not even much leaf debris on roads.

almost got hit by some nimrod turning left across my path at the 32/195 intersection. I figured I'd have low traffic on a Saturday AM, so took the direct route on 195 - guess the idiots are still out there. Don't think it was a sub-moron though - they have guns in visible in the truck, right?

no evidence of the L knee twinge, so I guess I'm good.

Bike - Road (commute via cvs & bald hi) 50:00 [3] 21.0 km (2:23 / km) +450m 2:09 / km
shoes: Cannondale ST1000

hot, but not oppressively humid - ok when moving. detour to get prescrips at cvs, then home on 195, not sure what posessed me to go over bald hill, but nice up top...

Friday Jul 28, 2006 #

Note

tweaked something in my left knee yesterday on the Trail-a-bike. Didn't feel anything this AM, but decided to skip the bike and give it a day anyway. I'll plan on getting back on the bike tomorrow..

4/5

Thursday Jul 27, 2006 #

Bike - Road (Woodlake x2) 1:15:00 [3] 25.0 km (3:00 / km)
shoes: Trail-a-bike

Out and back to Woodlake, first w/ Hayden, then Jackson...

Tuesday Jul 25, 2006 #

Bike - Road (Commute) 1:05:00 [3] 25.0 km (2:36 / km) +400m 2:24 / km
shoes: Cannondale ST1000

sun just rising when I left, but once over bald hill was riding in dense fog. took the long way (back roads) to avoid the moron drivers on 195. glasses fogged up so took them off and rode a little slower. Time still a guess - I suppose I should break down and see if a new battery will fix the watch, eh?

Bike - Road (commute - home) 1:00:00 [3] 25.0 km (2:24 / km)
shoes: Cannondale ST1000

sluggish, tired ride home...

Monday Jul 24, 2006 #

Bike - Road (commute - 195) 45:00 [3] 19.0 km (2:22 / km)
shoes: Cannondale ST1000

foggy near home, clear S of 84.

Bike - Road (crandalls mini-tri) 1:00:00 [3] 25.0 km (2:24 / km)
shoes: Cannondale ST1000

commute home - stopped @ crandalls on way home (rest of family there), went for 5k trail run, then swimming. Hung out while kids swam, then @ 7 the beach closed, had a picnic supper and then rode the rest of the way home as sun was setting....

Run - Trail (crandalls mini-tri) 27:30 [3] 5.0 km (5:30 / km) +130m 4:52 / km
shoes: Adidas Response Trail XI

warm, but not humid. Legs felt like bricks - no speed at all. But had good steady power uphills nor did I fade in my usual spot coming up from marsh. But the downs & flats didn't feel any faster. Guess on time, merely adding 30s per km since it didn't feel fast

Sunday Jul 23, 2006 #

Bike - Road (commute - 195) 45:00 [3] 19.0 km (2:22 / km)
shoes: Cannondale ST1000

wet roads, very humid still...

Bike - Road (commute - home) 1:00:00 [3] 25.0 km (2:24 / km)
shoes: Cannondale ST1000

roads fairly dry, but not much energy. felt slow, time is just a guess..

Saturday Jul 22, 2006 #

Bike - Road (commute - 195) 45:00 [3] 19.0 km (2:22 / km)
shoes: Cannondale ST1000

overcast, humid, few sprinkles. Opted to take the more direct route all the way on 195 to Baxter, then the usual route. Probably the same total climb, but more high speed traffic to deal with - but pretty quiet on a Saturday AM

Bike - Road (commute - home) 1:00:00 [3] 25.0 km (2:24 / km)
shoes: Cannondale ST1000

moderate to pouring rain - actually quite enjoyable except no glasses meant pavement snakes crept up on me and passing cars occassionally forced me to ride through large puddles and runoff streams - but no surprises luckily...

Wednesday Jul 19, 2006 #

Bike - Road (lake & back) 20:00 [3] 7.0 km (2:51 / km)
shoes: Trail-a-bike

with hayden

Tuesday Jul 18, 2006 #

Bike - Road 1:55:00 [3] 42.0 km (2:44 / km) +670m 2:32 / km
shoes: Cannondale ST1000

usual route out to Rockville Spur, took Hop River trail to industrial park in Manchester, then turned around. Was going to attempt McClean again (this time in the small ring), but then decided to cut a few blocks across town and pick up TDF stages 13 & 14 on video tape from my mother in law's. True to form, she was camped out watching stage 15 (I've created a TDF groupie) so I refilled my bottle, stood there sweating for a few minutes, then got back on the bike - came home via Ellington Ave, then back around the Snip... Quite an enjoyable ride, home by 8am when everyone else got up. Going to be a hot day.... good day to catch up on the TDF...

Monday Jul 17, 2006 #

Bike - Road (lake) 25:00 [3] 8.0 km (3:08 / km)
shoes: Trail-a-bike

to lake w/ hayden. already hot at 830a - may well skip wickham this evening

Wednesday Jul 12, 2006 #

Bike - Road (rockville spur) 1:20:00 [3] 30.0 km (2:40 / km) +400m 2:30 / km
shoes: Cannondale ST1000

715am - 70, but very humid - tried to ride up McClean St in rockville, only got about halfway. Did manage to climb up from Roosevelt Mills on big chainring though - should have been lower, but felt like mashing....
C • I can't remember ever having b... 3

Tuesday Jul 11, 2006 #

Hiking (vernon rail trail) 1:00:00 [1]

warm, mid-am walk with family

Monday Jul 10, 2006 #

Bike - Road (around the lake) 1:00:00 [3] 20.0 km (3:00 / km)
shoes: Trail-a-bike

cw around lake via Rockville & Ellington w/ Jackson.

Note

hrm/watch died - times are estimates until I get it fixed

Run - Trail race (Wickham Park) 16:11 [5] 4.1 km (3:57 / km)
shoes: Adidas Response Trail XI

first of 5 xc races at Wickham Park. Didn't have watch & went out too fast, about 30m behind Ken & Scott@ 1mile, backed off over next mile, but couldn't maintain pace. Next goal - more even pace, sub-16 minutes.

Run - Trail warm up/down (wickham) 10:00 [2]
shoes: Adidas Response Trail XI

warmup, plus slow jog on 2nd half of kids course w/ jackson

Friday Jul 7, 2006 #

Run - Trail 24:05 [4] 5.0 km (4:49 / km) +130m 4:16 / km
shoes: Adidas Response Trail XI

usual route - beach 2 beach

Thursday Jul 6, 2006 #

Bike - Road (woodlake) 35:00 [3] 12.5 km (2:48 / km)
shoes: Trail-a-bike

w/ jackson

Bike - Road (lake) 22:00 [3] 7.0 km (3:09 / km)
shoes: Trail-a-bike

w/ Hayden

Tuesday Jul 4, 2006 #

Hiking (vernon rail trail) 1:00:00 [1]
shoes: Adidas Response Trail XI

easy walk with family

Monday Jul 3, 2006 #

Run - Trail 22:42 [4] 4.8 km (4:44 / km) +130m 4:10 / km
ahr:144 max:157 shoes: Adidas Response Trail XI

5k loop, but cut the last 200m loop - hot, but not oppressively humid - felt good up and down hill, but ran out of steam in the final mile. Finished with swim in pond to cool off

Sunday Jul 2, 2006 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
 

Bike - Road (crystal lake) 50:20 [3] 20.0 km (2:31 / km)
ahr:98 max:122 shoes: Cannondale ST1000

early am ride up by lake - quite breezy - stiff headwind in open areas

Orienteering race (Ratlum Mtn #1) 21:07 [5] 1.76 km (12:00 / km) +90m 9:33 / km
shoes: Jalas Champion

warm, but oppressively so. Numerous hesitations in first half, slow in laurel. 3rd behind J-J & Samantha

Splits

Orienteering race (Ratlum Mtn #2) 31:05 [5] *** 2.55 km (12:11 / km) +120m 9:52 / km
shoes: Jalas Champion

3rd again behind J-J & Sam
Splits

Sprint 1 - Short - Splits

Sprint 2 - Long - Splits

Saturday Jul 1, 2006 #

Note


2006 Top 10 Motivation List:

1) total training volume ~ 300hrs [-12 hrs]

2) 100min+ run at least once per week - [11/21]

3) run on map at least once per week [15/22

4) sub-30:00 at Manchester

5) 85+ point runs at US or NA champs in M40

6) win 30pt local sprint

7) top 10 at a 40 point sprint event (BG#1 = 11th)

8) Billygoat top 15 finish (28th)

9) Run Mount Washington Road Race

10) Improve Attackpoint Ranking to 83% [headed the wrong direction as of 4/14]

Run - Trail (sampler) 34:30 [3] 6.1 km (5:39 / km)
ahr:115 max:143 rhr:43 shoes: Adidas Response Trail XI

sampler w/ Bruce & Regina. many fdf's pinging the back of my head, but none managed to land a blow

Bike - Road (powerlines & back) 35:00 [3]
ahr:106 max:126 shoes: Trail-a-bike

lake & back w/ Jackson.

Bike - Road (lake & back) 21:00 [3] 7.5 km (2:48 / km)
ahr:96 max:121 shoes: Adidas Response Trail XI

to bridge & back w/ Hayden

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