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Training Log Archive: cmorse

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m				load
	Run - Trail	16	12:45:53	74.6	(10:16)	120.06	(6:23)	2400				262.9
	Longsword	7	10:30:00									62.0
	Orienteering	8	5:09:32	19.88	(15:34)	31.99	(9:41)	848	84 /	121c	69%	186.3
	Run - Road	6	3:26:35	24.42		39.3		615				65.1
	Hiking	3	58:10	2.73	(21:17)	4.4	(13:13)	180				5.8
	Run - Track	2	29:52	3.98	(7:31)	6.4	(4:40)					17.5
	Other	1	10:00									1.0
	Total	32	33:30:02	125.61		202.15		4043	84 /	121c	69%	600.7
	[1-5]	32	33:20:02
averages - sleep:6.9 rhr:46 weight:78.2kg

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Thursday May 31, 2012 #

Event: CSU Park-O 7: Franklin Park

4 AM

Note
rhr:45 slept:6.0

5 AM

Run - Trail (Mansfield Hollow) 41:07 [3] 6.8 km (6:03 / km) +100m 5:38 / km
shoes: 340 ORoc 2010

Single lap around the pond. Had planned two, but this one turned into a slightly faster paced run so elected to cut it short and save something for this evenings rematch with the 2012 US Sprint Champs course (msp last October)

6 PM

Run - Trail warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: 212 X-Talon 2012

Orienteering race (Franklin Park) 26:50 [4] *** 2.6 km (10:19 / km) +90m 8:48 / km
spiked:20/22c shoes: 212 X-Talon 2012

Much greener than last fall, many legs had very different route choices because of it. Very enjoyable though.

And bonus, Hayden soloed his first Orange course, which also quite challenging with veg & low visibility in places. 51:40

Heading to a music fest with El tomorrow. Gonna have a gaping three day hole in my training log when I get back.

Wednesday May 30, 2012 #

4 AM

Note
rhr:47 slept:6.5

6 PM

Longsword 2:35:00 [1]

Tuesday May 29, 2012 #

7 PM

Run - Trail (Crandalls) 29:24 [3] 5.03 km (5:51 / km) +140m 5:08 / km
shoes: 212 X-Talon 2012

80F, steamy - tstorms to the N, but nothing here. Quick jaunt on the usual trails while boys at scouts.

Monday May 28, 2012 #

11 AM

Run - Trail warm up/down (UConn Campus) 24:39 [3] 4.13 km (5:59 / km)
shoes: 212 X-Talon 2012

Easy wandering around campus - exploring corners and crevices I haven't been to before.

Run - Track intervals 18:00 3.4 km (5:18 / km)
shoes: 212 X-Talon 2012

Set out to do 200/400/600/400/200 ladders x2 but it was too damn hot in the mid-day sun on the track, so I bagged it after one set. 1-2 minutes recovery between intervals. May try again one morning this week.

Other problem is that I apparently tried to do these too fast. My 5k PR time from earlier this spring says I should be running 3:50 I pace - which I only did on the 3rd & 4th interval. I'll figure this stuff out eventually.

Hiking warm up/down 8:10 [1] 0.3 km (27:13 / km)
shoes: 212 X-Talon 2012

didn't even feel like jogging back after track work - so just walked a cooldown.

Ladder 200/400/600/400/200 - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day

Event: Pineland Farms Trail Running Festival

5 AM

Note
rhr:46 slept:6.5

Weekend person called out sick, and my other staff are already gone out of state for the long holiday weekend. So chuck the plans and off to work I go...

Will definitely miss the AM race at Earl's Trails. But the ever prescient PG saw fit to assign me the very last start time in the afternoon race window so there is a slim (very slim) chance I may be able to get out of here and make the 2nd race. It all hinges on the weather - if it stays cloudy I can sneak away a bit early.

Planning on the sprint at UMass tonight though.

Tomorrow's Pineland Farms 25km looks like a scratch.

Sometimes being the boss really sucks...

2 PM

Orienteering race (Earl's Trails Middle #2) 40:29 [5] *** 3.22 km (12:33 / km) +170m 9:56 / km
spiked:11/13c shoes: 212 X-Talon 2012

Hot, upper 80's. Started out slow and in control, pretty much nailing everything until the longer leg at #12 - felt myself getting pushed downhill by green, so corrected uphill - unfortunately lost count and went uphill one ridge too early. Floundered far too long trying to make trails match my map - wound up hitting #1 at top of hill and then going from there. And then compounded with a stupid error drifting L leaving #12 (frazzled after having blown a 3 minute lead up until that point.).

Splits show error on #6 - in retrospect I think going over would have been the smart move, but given the heat, I opted to contour around the N end of slope to spare the legs for the next race, but then slowed down approaching the control area looking upslope for the large boulder as an attackpoint, but never seeing it - presumably obscured by green as I was right on line coming into the control - just moving hesitantly.

Other warm up/down 10:00 [1]

a variety of stretching and such while waiting for my late start. Not really enough room to do a warmup 'run' and it was hot enough not to want to go elsewhere.

6 PM

Orienteering race (UMass Long Sprint) 18:34 [5] *** 3.6 km (5:10 / km) +30m 4:57 / km
spiked:17/18c shoes: 212 X-Talon 2012

Excellent run - stayed ahead of M21 chasers behind me through control #8 and had no major errors or bogus route choices. Started out leaving #16 for #18 but a brief hesitation put me back on line to #17. Finished in 8th place between Ian Smith and Carl Underwood. Quite satisfactory for a geezer like me...

Run - Road warm up/down 10:00 [1]
shoes: 212 X-Talon 2012

Stretching, plus a jog back to the car with Hayden to retrieve his forgotten e-punch. Very warm to start...

Event 2 - Middle Green X - Splits

Event 3 - UMass Long - Splits

Friday May 25, 2012 #

5 AM

Note
rhr:43 slept:7.0 (rest day)

6 PM

Run - Road tempo (Hare & back) 19:27 [4] 4.5 km (4:19 / km) +25m 4:12 / km

Jellyfish interval - run hard as hell, try to get back before Jellyfish ended - 21:17 - success....

not exactly a 'rest', but it's looking increasingly likely I'll miss most of tomorrows festivities, so I needed to vent a little - a good hard run did the trick... for now

Thursday May 24, 2012 #

4 AM

Note
rhr:47 slept:6.5

getting up at 4:30 isn't a problem, but I can tell I need more sleep - its finding the option to get to bed earlier that's rough..

5 AM

Run - Trail (Mansfield Hollow) 42:04 [3] 6.47 km (6:30 / km) +120m 5:57 / km
shoes: 212 X-Talon 2012

A lap around the reservoir with Ken. Foggy morning, 60F. Easy pace just to keep everything loose. Talked about putting together a Strider masters team for the USATF-NE XC Champs in November. Could be fun...

C • Usatf-ne? 8

7 PM

Longsword 30:00 [1]

oiled the blade, then decided to practice Myer's 4 openings a bit. Tough to do at speed.

Wednesday May 23, 2012 #

5 AM

Run - Trail (Case Mountain) 1:01:47 [3] 10.7 km (5:46 / km) +250m 5:10 / km
shoes: 340 ORoc 2010

Wed AM run with John. Easy pace to start, gradually picking it up and moving pretty well at the end. John continued on for a few more, but an hour was my plan for the morning, so I stopped there..

7 PM

Longsword 1:40:00 [1]

missed most of first hour

Tuesday May 22, 2012 #

5 AM

Note
rhr:43 slept:6.5

Run - Road hills (Horsebarn Hill) 52:51 [3] 9.2 km (5:45 / km) +175m 5:15 / km
shoes: 212 X-Talon 2012

Rainy morning run with Ken, easy pace. Stayed on dirt road instead of single track over top - wet grass grown in pretty good now.

6 PM

Run - Trail (Crandalls) 28:49 [3] 4.92 km (5:51 / km) +100m 5:19 / km
shoes: 212 X-Talon 2012

Boys had scout meeting at the park this evening, so I figured I'd get another run in. Had planned on some O, but couldn't put my hand on a map at the last moment, and I forgot the O-Rocs - so settled for a somewhat brisk run around the outer loop. Distance contact must have been 'off' a bit as my vision was better than uncorrected, but not real clear. Light showers...

Monday May 21, 2012 #

4 AM

Note
rhr:46 slept:6.5

5 AM

Orienteering (UConn Campus) 22:43 [2] 4.55 km (5:00 / km)
13c shoes: 212 X-Talon 2012

Decided to do a little faux sprinting with the UMass sprint coming up next weekend. No map, pretty much just a fartlek sort of run around campus - visualizing some random campus locations two controls ahead while executing. Ran into a couple gotchas when I encountered construction fencing in a few areas I wasn't expecting, but for the most part I was just running on mixed surfaces, with frequent changes of direction, zig-zags around walls and other objects, stairs, ramps etc. Then over to the track for my 3km.

Run - Track tempo (3km Time Trial) 11:52 [5] 3.0 km (3:57 / km)
shoes: 212 X-Talon 2012

Legs still a bit tired from yesterday, but I wanted to do the 3km to see where I stood and didn't do it Saturday. So woke up this AM and decided that's what I would do, with a bit of campus sprinting as a warmup. Tough to really push on tired legs and running solo - no rabbits...
132
135
136
135
137
139
136
41 - pushed the final 200m to the redline...

Run - Road warm up/down 6:39 [2] 1.2 km (5:32 / km)
shoes: 212 X-Talon 2012

and the jog back to the car afterwards

Sunday May 20, 2012 #

Event: Soapstone Mountain Trail Races

5 AM

Note
rhr:50 slept:8.0

9 AM

Run - Trail race (Soapstone Sampler) 28:08 [5] 5.85 km (4:49 / km) +100m 4:26 / km
shoes: 340 ORoc 2010

Great day for a race. Not sure of final finishing time due to handicapping of the start, but managed to pass everyone who started ahead of me (including a few good older runners) before the descent off woodchuck and no challengers on the final stretch to the finish. 3rd win in 5 years, but I don't think it was a PR time. Time from scratch was 25 & change.

{edit: Official time was 25:20 + 2:48 start advantage if I did the math correctly should yield a running time of 28:08 vs course PR of 27:14 - and I've literally run this course hundreds of times. Note the elevation is a complete guess and probably low}

Hills felt tougher than expected, but downhills were solid. Need to think about how much running (or not) to do this week with 4 races on tap for next weekend.

Results

Run - Trail warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: 340 ORoc 2010

Minimal warmup since I was working at registration right until race time. Not sure a longer warmup would have changed anything.

Saturday May 19, 2012 #

Event: 3000m Time Trial

5 AM

Note
rhr:43 slept:8.0

6 AM

Orienteering (Gay City Green) 53:18 [3] *** 5.92 km (9:00 / km) +180m 7:49 / km
11c shoes: 212 X-Talon 2012

vetting Jeff's course - ran briskly in a few sweet spots, but mostly ran easy saving energy for tomorrows race. Stopped to confirm map accuracy on a couple - all is good...

8 AM

Run - Trail (Crandalls) 1:03:00 [3] 9.0 km (7:00 / km) +300m 6:00 / km
shoes: 212 X-Talon 2012

then swung by Crandalls to join Mark & Bruce who were doing 4 hours of laps for Mohican ultra training. Since I haven't been running long this year I haven't had a chance to run with them recently, good to catch up...

Longsword 10:00 [0]

Had swords in the car, waiting for the boys to come through on a lap. Felt a bit self-conscious doing longsword drills in a parking lot, but pretty quiet in a Saturday AM...

Friday May 18, 2012 #

5 AM

Note
rhr:44 slept:6.0 (rest day)

Thursday May 17, 2012 #

Event: CSU Park-O 5: Fresh Pond

9 PM

Note

Another day got away from me. Arrived at work at 5:30am, already dressed and ready to run. But Ken had a family emergency, so I stopped in to my office before running - and got sucked in and never escaped.. Damn, damn, damn...

Oh well, I guess we'll call it an involuntary taper for Sunday's Soapstone Mountain race, even though I'm only racing the short course - but shooting for the win... (won in '08 & '09, 2nd in '10, ran the 24k in '11) The handicap start table ought to be particularly generous to me this year :-)

Wednesday May 16, 2012 #

5 AM

Note
rhr:45 slept:8.0

6 PM

Note

Anna under the weather, so passed on swords tonight

7 PM

Run - Road (Hare ) 32:45 [3] 7.25 km (4:31 / km) +100m 4:14 / km
shoes: 285 RocLite B

So out the door to get something in. On a full stomach - oof... Some fast bits, but also some sluggish bits as well. Left arm has some sort of odd raised rash - no itch, just red and puffy. Hopefully better after a shower.

May O in the AM - pre-run Gay City courses since we'll be away first weekend of June

Tunes: String Cheese Incident, 3/11/2000, Paramount Theatre w/ Karl Denson.

C • SCI 2

Tuesday May 15, 2012 #

4 AM

Note
rhr:45 slept:5.0 weight:78.2kg

5 AM

Run - Trail intervals (Mansfield Hollow) 1:24:10 15.2 km (5:32 / km) +200m 5:12 / km
shoes: 212 X-Talon 2012

Morning run with Ken. Warmup which included one faster section, then three loops (a tad under 1.5 miles each) around the various fields in the park at roughly 5k race pace (slightly slower due to terrain variation). Lap times were 9:30, 9:38 & 10:03. Knew that 3 was enough. Then a short cool down.

Monday May 14, 2012 #

5 AM

Note
rhr:46 slept:8.0

Sunday May 13, 2012 #

3 PM

Run - Road long (Lake loop) 1:24:53 [3] 17.15 km (4:57 / km) +315m 4:32 / km
shoes: 285 RocLite B

Warm day, decided to do a road run to see how steady I could keep my pace without fading or having too much in the tank at the end. Just to get a feel for what I might need to do at Pinelands 25k in a couple weeks - its trails, but pretty tame double track, so a road run seemed the order of the day. As the pace graph shows, I did a pretty decent job, pushing the hills hard to maintain pace. The one divot in the graph was where I stopped to take a quick photo of the old mill in Rockville. Knees are reminding me why I don't do this too often though...

Saturday May 12, 2012 #

5 AM

Note
rhr:43 slept:8.0

7 AM

Run - Trail (Soapstone) 55:33 [3] 8.5 km (6:32 / km) +200m 5:51 / km
shoes: 340 ORoc 2010

Opted to sleep in and skip the 4am start of Bruce & Marks Shenipsit adventures this AM so opted to go up at 7:30 and join John's Soapstone course preview. But had to get home by 9am to get Jackson to a scout event, so ran with the crew for about a half hour, then turned back and beat a hasty run back to the parking area. Gorgeous day...

Friday May 11, 2012 #

5 AM

Note
rhr:48 slept:8.0

5 PM

Longsword 15:00 [1]

asst messing around in driveway

Thursday May 10, 2012 #

4 AM

Note
rhr:50 slept:6.0 (sick)

widespread heavy rain + feeling somewhat under the weather + high rhr + no heat or showers at work this week = good morning to be a pansy & go back to bed instead....

7 PM

Hiking (SLR) 25:00 [1] 2.5 km (10:00 / km)
shoes: 285 RocLite B

Sun came out, quick walk with Ellen & Anna after dinner. Better than nothing..

Wednesday May 9, 2012 #

4 AM

Note
rhr:46 slept:6.5

5 AM

Run - Trail (Case Mtn) 1:40:06 12.43 km (8:03 / km) +300m 7:11 / km
shoes: 212 X-Talon 2012

Early morning run with Dave & John. No warmup, right up the hill at a quick pace - gasping pretty quickly. Managed to hang with John & Dave for about 3 miles or so, but in the dim, misty morning light and wearing monovision contacts I kept tripping on things & becoming somewhat airborne with the associated adrenaline surge - after the 3rd or 4th 'almost' spectacular wipeout, I was drained and had to back off the pace quite dramatically. Let the boys go so as not to hold them back. Alternated slow run with walking the hills and then a prolonged walking stretch around an hour in. Got back into a running rhythm after a while and on my way back down to Line St John & Dave caught up with me and I resumed the 'fast guy' pace with them to the parking area.

The fast running pace felt good, but the 'saves' took the juice out of my system. Running in brighter conditions with glasses I probably would have been ok. Not sure why I was reduced to the long walk in the middle, but I guess its all time on the legs. The pace graph tells the real story...

C • Trails 2

6 PM

Longsword 2:40:00 [1]
shoes: 285 RocLite B

Tuesday May 8, 2012 #

4 AM

Note
rhr:45 slept:6.0

5 AM

Run - Trail (Mansfield Hollow) 1:22:34 [3] 13.7 km (6:02 / km) +350m 5:21 / km
shoes: 212 X-Talon 2012

Early run w/ Ken - showery rain - not so much a problem, but the glasses definitely fogged up due to cool temps and hot face. Considered going with contacts, will do so next time. Good run, tossed in some quicker bits here and there.

Monday May 7, 2012 #

5 AM

Note
rhr:46 slept:8.0

10 PM

Note

need to get back to putting training first - as in first thing I do in the AM, 'cuz this waiting until 'later' stuff just doesn't work. Setting the internal alarm clock for 4:30am DST - Deweese Standard Time....

C • Deweese Standard Time You ... 8

Sunday May 6, 2012 #

4 AM

Note
rhr:48 slept:6.25

8 AM

Run - Trail warm up/down 20:00 [2] 2.65 km (7:33 / km)
shoes: 340 ORoc 2010

out to W/Y start with the boys, then back to parking, then up to the advanced course starts.

Orienteering race (Turkey Hill) 1:35:40 [4] *** 6.6 km (14:30 / km) +195m 12:38 / km
spiked:10/15c shoes: 340 ORoc 2010

Green Y Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

9 AM

Orienteering race (Bull Pond Middle) 37:48 [4] *** 3.5 km (10:48 / km) +120m 9:13 / km
spiked:12/14c shoes: 340 ORoc 2010

A decent race - reading contours well, got messed up on #8 where I'm not 100% sure the watercourses are accurate relative to hilltops beyond, but otherwise good. Could have been faster in some spots, but I don't run well at all in rocky ground.

Hiking warm up/down 25:00 [1] 1.6 km (15:37 / km) +180m 10:00 / km
shoes: 340 ORoc 2010

1 PM

Run - Trail warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: 212 X-Talon 2012

Orienteering (Camp Natural Bridge) 14:10 [5] *** 2.0 km (7:05 / km) +63m 6:07 / km
spiked:14/15c shoes: 212 X-Talon 2012

A couple hesitations early, then settled right in and ran well. Fastest GrY time of the day..

9 PM

Note

too tired to log tonight. Happy with the day though. Off to bed, then up at 4:30 am to go back for the long. At least I get my own bed tonight.

Green Y Sprint - Splits

Green Y Middle - Splits

Friday May 4, 2012 #

5 AM

Note
rhr:47 slept:8.0

a whole lot of zeros lately, not good...

Thursday May 3, 2012 #

5 AM

Note
rhr:44 slept:6.5

Wednesday May 2, 2012 #

6 PM

Longsword 2:40:00 [1]

C • WSTR 6

Tuesday May 1, 2012 #

5 AM

Run - Trail (Dunhamtown Forest) 1:08:32 [3] 10.68 km (6:25 / km) +240m 5:46 / km
rhr:49 slept:6.0 shoes: 285 RocLite B

Morning run with Ken - didn't feel like hills today, slow to start, then steady, but not remarkable pace. Legs still tired from BG.

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