Training Log Archive: cmorseIn the 31 days ending Jan 31, 2011:
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Shoveling 1:20:00 [1]
Note
Snowshoe race (Curly's) 43:46 [5] 4.0 mi (10:57 / mi)
rhr:47 slept:8.5 weight:77.7kg shoes: NB 790 {green}
Yesterday's run definitely took its toll as I didn't have much in the tank on the monster climb up to the ridge, but felt pretty good on the flats and a really solid, screaming downhill on ski trail the race is named for - passed 5 or 6 folks on the steeps. Not sure on time or place, but quite happy with the performance all things considered.
{edit} 24th of 117 finishers, updated time
169.4# post
Note
L&F | Start | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
---|---|---|---|---|---|---|---|---|---|---|---|
Avg Wt | 176.7 | 175 | 173.4 | 172.5 | 169.1 | 170.4 | |||||
rhr | 48 | 48 | 45 | 45 | 46 | 45 | |||||
sleep | 7.2 | 7.9 | 7.4 | 7.5 | 7.7 | 7.5 |
Run - Road race 44:01 [4] 10.0 km (4:24 / km)
rhr:43 slept:8.5 weight:77.7kg shoes: 340 ORoc 2010
Shoveling 12:00 [2]
rhr:42 slept:7.5 weight:77.3kg
Shoveling 2:20:00 [2]
Hiking hills (treadmill) 33:31 3.47 km (9:40 / km) +500m 5:37 / km
rhr:48 slept:5.5 weight:77.1kg shoes: NB 790 {green}
Bike - Stationary (12.72km) 32:35 [3]
Other (sauna) 25:00 [0]
Snowshoe race (H,T & W) 33:34 [5] 5.0 km (6:43 / km)
rhr:43 slept:8.5 weight:76.9kg shoes: 340 ORoc 2010
Most folks I spoke with fell much more than I did, so I don't feel so bad. Since the lead group was trading trail breaking duties, the top 25 or so finished within 2 minutes of the leaders so I wasn't that far behind but you really had to win your position early, then run a clean race - one fall and and you lost quite a few places with no real hopes of regaining them unless someone in front of you went down. My loss of position was simply me trying to be polite to the obviously faster runners right behind me. I'll think long and hard before conceding my position in this kind of race again...
Run - Trail (powerline & back?) 1:02:38 [3] 10.2 km (6:08 / km)
rhr:44 slept:8.5 weight:76.1kg shoes: 340 ORoc 2010
Other (sauna) 20:00 [0]
rhr:51 slept:7.5 weight:76.1kg (rest day)
Run - Road (barrier & back) 48:00 [3] 8.5 km (5:39 / km)
shoes: 340 ORoc 2010
Hiking hills (treadmill) 25:00 2.53 km (9:53 / km) +329m 5:59 / km
ahr:94 max:130 shoes: NB 790 {green}
Snowshoe race (Brave the Blizzard) 37:49 [5] 6.11 km (6:11 / km) +50m 5:57 / km
rhr:43 slept:8.5 weight:78.5kg shoes: NB 790 {green}
Went out hard off the line in a loop around the ballfield to gain position before heading into the woods - a lot of loose powder flying... Passed by a couple guys about a mile in, then in a bit of a no man's land again between the leaders and the mid-packers. Around 2 miles in women's winner Amy Lane reeled me and we chatted briefly before she moved ahead. I managed to keep her in my sights for the second half and found I could close the gap on her on the hills and once we made the turn for the final couple hundred meters back to the school I really turned it on and managed to finish 2 seconds behind her in 15th place, 6th masters, 93.24pts
We had 4 Striders in the top 20 with two more solid mid-pack finishers - a great day all around!!
XC Skiing (Northfield) 3:40:00 9.0 km (24:27 / km) +200m 22:00 / km
Shoveling 30:00 [2]
rhr:42 slept:4.5 weight:78.8kg
Snowshoe 40:00 [1]
Run - Road (snowgaine geartest) 50:00 [3] 8.5 km (5:53 / km)
shoes: 340 ORoc 2010
Bike - Stationary (0.8m) 4:33 [3]
rhr:46 slept:6.5 weight:77.8kg
Core 9:10 [3] 2.0 km (4:35 / km)
Hiking hills (treadmill) 45:00 [3] 4.6 km (9:47 / km) +560m 6:05 / km
ahr:145 max:154 shoes: NB 790 {green}
Run - Trail long (Traprock) 2:14:00 [3] 17.6 km (7:37 / km) +650m 6:26 / km
rhr:46 slept:8.5 weight:78.3kg shoes: 340 ORoc 2010
John was running off the front and missed the 3rd aid station (obviously not there today) and ran all the way back to the parking area before we reeled him in and retraced our steps to finish the official course so we got a bit of bonus mileage in. A good run which puts me over 20 miles of trails this weekend on top of a solid week in the gym. Only part of the training plan that's running a little shy right now is hiking miles, so perhaps I'll do some 15% treadmill hill hiking tomorrow - we'll see what I feel like.
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | |
---|---|---|---|---|---|---|---|---|---|---|
Avg Wt | 176.7 | 175 | 173.4 | |||||||
rhr | 48 | 48 | 45 | |||||||
sleep | 7.2 | 7.9 | 7.4 |
Run - Trail (Shenipsit) 1:03:22 [3] 9.6 km (6:36 / km) +250m 5:50 / km
rhr:44 slept:8.5 weight:77.8kg shoes: 340 ORoc 2010
Run - Trail 49:09 6.1 km (8:03 / km) +100m 7:27 / km
shoes: 340 ORoc 2010
Note
Note
Run - Treadmill warm up/down 20:05 [2] 2.46 km (8:10 / km)
rhr:44 slept:6.5 weight:79.5kg shoes: NB 790 {green}
Note
Run - Trail (Case Mtn) 1:31:00 [3] 12.16 km (7:29 / km) +350m 6:33 / km
rhr:46 slept:6.25 weight:78.2kg shoes: 340 ORoc 2010