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Training Log Archive: cmorse

In the 31 days ending May 31, 2013:

	activity	#	time	miles		km		+m				load
	Bike - Road	13	19:46:44	299.99	(3:57)	482.78	(2:27)	5492				353.2
	Run - Trail	1	2:36:00	14.91	(10:28)	24.0	(6:30)					61.2
	Orienteering	3	2:23:38	7.25	(19:49)	11.67	(12:19)	180	38 /	43c	88%	136.5
	Run - Mixed	1	20:00	1.24	(16:06)	2.0	(10:00)					2.0
	Core	13	12:20									1.0
	Total	28	25:18:42	323.39		520.45		5672	38 /	43c	88%	553.9
	[1-5]	19	25:16:44
averages - sleep:7.3 rhr:52 weight:79kg

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Friday May 31, 2013 #

5 AM

Note
rhr:45 slept:7.05 weight:79.1kg (injured)

12 PM

Note
slept:1.0

Thursday May 30, 2013 #

5 AM

Note
rhr:54 slept:7.5 weight:79.7kg (injured)

2 PM

Bike - Road 25:00 [2] 10.0 km (2:30 / km) +50m 2:26 / km
weight:78.6kg shoes: Warbird

Easy ride to assess leg. Hot, but nice while moving in shade

Wednesday May 29, 2013 #

5 AM

Note
rhr:58 slept:6.9 weight:79.4kg (injured)

9 PM

Walking
shoes: 255 TrailRoc A

achilles feeling better today, only hurts going downstairs. R fascia feeling pretty good too..

Core 10 [0]

Tuesday May 28, 2013 #

5 AM

Note
rhr:57 slept:8.25 weight:78.4kg (injured)

9 PM

Walking
shoes: 255 TrailRoc A

walking not so bad, going down stairs a bit uncomfortable.

Monday May 27, 2013 #

5 AM

Note
rhr:57 slept:7.5 weight:79.6kg (injured)

legs feeling pretty tired this AM. Headed out for another 3hr ride, this time with a group if I can hang on...

6 AM

Bike - Road long 3:23:00 [3] 86.5 km (2:21 / km) +1145m 2:12 / km
weight:78.4kg shoes: Warbird

Met Bruce & Mark @ Woodlake, picked up Scott shortly thereafter in Rockville and did about an hour, then swung back by Crandalls and picked up Randall. Then off for a good long ride on a gorgeous morning. Legs tired, but held up ok, but both achilles were a little tight toward the end.

Sunday May 26, 2013 #

Event: Sessions Woods Nature Center

5 AM

Note
rhr:49 slept:7.4 weight:78.9kg (injured)

6 AM

Bike - Road long (Hop River Trail) 2:44:00 [3] 66.9 km (2:27 / km) +580m 2:21 / km
weight:77.5kg shoes: Warbird

Used a Strider group run as an excuse to get out the door early today. Met them at Valley Falls for the start of their run, took a group photo, then continued on my way picking up the rail trail @ Tunnel Rd and out to bridge in Andover. Lots of twigs & crap catching in wheels & stuff, only a little softer mud in a few spots. Then retrace back to Church and into Rockville on the spur, back home around the lake. Very enjoyable, but energy flagging toward end - but then I didn't eat breakfast and yesterday only ate a sandwich mid-day. But at least the G is headed the right direction now...

C • Jim Henderson now has Hayde... 3

Saturday May 25, 2013 #

Event: NEOC: Nobscot

6 AM

Note
rhr:48 slept:6.9 weight:79.8kg (injured)

10 AM

Bike - Road hills (Shenipsit Loop) 1:40:00 [3] 35.47 km (2:49 / km) +450m 2:39 / km
weight:78.2kg shoes: Warbird

Out the door in the cold & rain for a ride in Shenipsit. Plenty of muddy dirt roads - tentative on the sketchier stuff, but getting more confident riding at speed on level and downhill dirt - lots of fun. Also plenty of paved backroads, but kept the speed down as a lot of wet slippery leaves and tree debris around, no need to take risks...

Friday May 24, 2013 #

5 AM

Note
rhr:46 slept:7.0 weight:79.9kg (injured)

9 PM

Core 20 [0]

Thursday May 23, 2013 #

5 AM

Note
slept:6.6 weight:79.9kg (injured)

Wednesday May 22, 2013 #

4 AM

Note
rhr:50 slept:6.25 weight:80.1kg (injured)

C • A pound a day 2

Tuesday May 21, 2013 #

5 AM

Note
rhr:57 slept:7.9 weight:79.6kg (injured)

Monday May 20, 2013 #

5 AM

Note
rhr:59 slept:7.2 weight:79.1kg (injured)

Sunday May 19, 2013 #

Event: Soapstone Mountain Trail Races

6 AM

Note
rhr:56 slept:8.15

9 AM

Run - Trail race (Soapstone) 2:36:00 24.0 km (6:30 / km)
(injured) shoes: 340 ORoc 2011

Leg definitely not healed yet. Noticeable right from the start, pushed, but not too hard up until the end of the stream bed, then elected to go into rogaine training mode, walking for the most part until I got back to the mountain, then pushed it a little at the end.

Discouraging, but I don't think I damaged it further. I guess a few more weeks of limited running in store.

Saturday May 18, 2013 #

5 AM

Note
rhr:51 slept:7.35 weight:78.7kg

6 AM

Bike - Road long 2:34:00 [3] 44.0 mi (3:30 / mi) +810m 3:19 / mi
shoes: Warbird

Headed out for a long ride w/ Mark, Bruce, ~~Randall~~ & Scott.

9 PM

Core 12 [0]

Friday May 17, 2013 #

5 AM

Note
rhr:50 slept:6.15 weight:78.1kg

9 PM

Core 12 [0]

Thursday May 16, 2013 #

5 AM

Note
rhr:52 slept:7.45 weight:79kg

5 PM

Bike - Road (Tolland Bike Group Ride) 1:58:00 [3] 46.2 km (2:33 / km) +442m 2:26 / km
shoes: Warbird

My first ever group ride! Dave B posted a show & go ride from Ellington HS, kids didn't have any activities so I rode down to check it out. About 10 folks, some obviously capable of riding hard, but it was billed as 'no one left behind' so I figured I was safe. Plus if I got spat out the back I could find my way home. Flat route through Ellington & South Windsor, only climb of note was after when I had to climb back up the ridge to get home. Felt great, good time. Will definitely be back...

C • Which bike 2

9 PM

Core 10 [1]

Wednesday May 15, 2013 #

5 AM

Note
rhr:55 slept:7.2 weight:79.4kg

Tuesday May 14, 2013 #

4 AM

Note
rhr:60 slept:7.85 weight:78kg

6 PM

Bike - Road 3:00 [2] 1.0 km (3:00 / km)
shoes: Warbird

quick trip to retrieve the youth for dinner. Lame, but looks like I'll get today...

Monday May 13, 2013 #

5 AM

Note
rhr:50 slept:6.7 weight:78.5kg

Bike - Road (Skunkamaug) 57:04 [3] 23.8 km (2:24 / km) +350m 2:14 / km
shoes: Warbird

Gorgeous morning to ride in. A bit of fatigue in the legs from the weekend.

2 PM

Bike - Road (Skunkamaug) 1:00:00 [3] 24.6 km (2:26 / km) +360m 2:16 / km
shoes: Warbird

minor variation on route

9 PM

Core 12 [1]

Sunday May 12, 2013 #

9 AM

Orienteering race (US Long Champs) 1:10:58 [5] *** 5.94 km (11:57 / km) +180m 10:23 / km
spiked:14/14c shoes: 340 ORoc 2011

Good run, no errors of note, felt decent energy all around. Good for 3rd M50..

RouteGadget - comparing w/ Bo & JimA it appears the R trail route on #5 was much preferable to my straight shot. Even though I executed my direct route spot on, the speed gain on trail made the difference. I did consider the trail, but elected not to test the green woods getting there.

Core warm up/down (stretching) 5:00 [1]

Long Green Y - Splits

Saturday May 11, 2013 #

11 AM

Orienteering race (US Middle Champs) 55:34 [5] ***** 3.42 km (16:15 / km)
spiked:12/14c shoes: 340 ORoc 2011

Good run except for #4 - took a chance to gain some time and lost BIG! Went from 3rd to 57th in one control. Kaboom... Rest of course was actually executed rather well... But orienteering isn't about best 13 of 14....

RouteGadget - wandering at 4 is a total guess as I have no concept of where I may have been. I am merely assuming I missed the control just to the S but as I was running 3-4 hard, it could have been damn near anywhere. The plan was to hit the big marsh in the middle...

Core warm up/down (stretching) 5:00 [1]

Middle Green Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

6 AM

Note
rhr:54 slept:7.35 weight:78.8kg

2 PM

Orienteering race (US Champs Green) 17:06 [5] ** 2.31 km (7:24 / km)
spiked:12/15c shoes: 212 X-Talon 2012

Gold M50

RouteGadget

Run - Mixed warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: 212 X-Talon 2012

A variety of jogging & stretching

Sprint Green - Splits

Thursday May 9, 2013 #

5 AM

Note
rhr:46 slept:7.75 weight:79.3kg

Wednesday May 8, 2013 #

5 AM

Note
rhr:46 slept:6.9 weight:79.3kg

9 PM

Core warm up/down 10 [0]

Tuesday May 7, 2013 #

5 AM

Note
rhr:53 slept:7.75 weight:79.8kg

9 PM

Core 12 [0]

Monday May 6, 2013 #

5 AM

Note
rhr:51 slept:7.7 weight:79.2kg

9 PM

Walking
shoes: 255 TrailRoc A

Annual cardiologist visit this AM - all good... he suggested that I could probably dispense with my beta blocker, which has limited my heart rate the past 13 years or so. I can usually overcome the effects with a good long warmup - ie I usually struggle for the first half hour of multi-hour long runs until my heart rate settles in. Rather excited to see if there is any improvement to my running speed by allowing myself to 'open the throttle'... :-)

Core 10 [0]

Sunday May 5, 2013 #

9 AM

Bike - Road (Block Island) 20:00 [3] 5.0 km (4:00 / km)
shoes: Warbird

After packing up camp, headed down to town, I took a slight detour to visit a field of goats, then hanging in town with girls before catching the ferry home. A bit of sunburn on legs and face, otherwise feel great.

Now should I tempt fate and try some running? or rest a few more days and cast all caution to the wind on Friday. The weekend certainly ensured everything is loose... 50 miles on the nose for the weekend, whole lot of good times...

Saturday May 4, 2013 #

9 AM

Bike - Road (Block Island) 3:13:00 [3] 75.0 km (2:34 / km) +745m 2:27 / km
shoes: Warbird

Just keeping a rolling tally from GPS. Gorgeous day to ride

Friday May 3, 2013 #

5 AM

Note
rhr:47 slept:7.2 weight:78.7kg (injured)

Leg feeling pretty good w/ compression, a little achy but not bad without. Heading to Block Island for some cycling/camping with the Crew this afternoon. Hope to try a few easy runs next week before the big test next weekend...

Thursday May 2, 2013 #

5 AM

Note
rhr:47 slept:7.35 weight:78.4kg (injured)

9 PM

Core 22 [0]

Wednesday May 1, 2013 #

5 AM

Note
rhr:45 slept:7.3 weight:78.5kg (injured)

Bike - Road (Commute 195) 44:17 [3] 18.75 km (2:22 / km) +280m 2:12 / km
shoes: Warbird

Clear, chilly morning. 36F. Cold fingers, cold toes by the end. Nice ride though...

2 PM

Bike - Road (Commute 195) 45:23 [3] 18.75 km (2:25 / km) +280m 2:15 / km
shoes: Warbird

Warm in tights, lots of sweat in eyes.

9 PM

Core 10 [0]

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