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Training Log Archive: cmorse

In the 31 days ending May 31, 2014:

	activity	#	time	miles		km		+m				load
	Hiking	4	11:30:26	18.49	(37:21)	29.76	(23:12)	256				199.0
	Run - Trail	6	10:55:04	64.39	(10:10)	103.63	(6:19)	1635				214.6
	Bike - Road	2	4:56:54	62.54	(4:45)	100.65	(2:57)	181				66.6
	Run - Mixed	2	2:21:04	16.02	(8:48)	25.78	(5:28)	315				67.7
	Run - Road	2	1:38:05	11.66	(8:25)	18.76	(5:14)	272				49.4
	Orienteering	1	1:06:33	4.41	(15:05)	7.1	(9:22)	180	10 /	14c	71%	39.9
	Walking	1	58:59	4.0	(14:45)	6.44	(9:10)	63				5.9
	Core	2	21									0.0
	Total	20	33:27:26	181.51		292.12		2901	10 /	14c	71%	643.2
	[1-5]	18	31:43:38
averages - sleep:7 rhr:54 weight:77.8kg

7:56

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Saturday May 31, 2014 #

5 AM

Note
slept:6.5 weight:78.5kg

6 AM

Run - Trail (Case) 2:01:37 [2] 9.19 mi (13:14 / mi) +382m 11:43 / mi
shoes: 340 ORoc 2010

Nice easy early morning trail run with Jen & Michelle. Also picked up a new runner, Gino, who was in the parking lot when we started and joined us for our jaunt...

Full pack again - barely noticeable when running except that its easier to have someone else grab my bottle than contort my arm reaching around. When running solo I've taken to just removing the pack while running, drinking on the run then putting the pack back on - my arms aren't as flexible as they used to be...

Friday May 30, 2014 #

5 AM

Note
slept:7.5 weight:77.9kg

12 PM

Walking 58:59 [1] 4.0 mi (14:45 / mi) +63m 14:04 / mi

working the weekend so elected to bolt early from work once tours & appts done. no running gear so just went to Willimantic to walk part of the Airline North before fetching Jackson at school. Paved & straight, but pleasant enough.

Thursday May 29, 2014 #

5 AM

Note
slept:6.75 weight:76.6kg

Wednesday May 28, 2014 #

5 AM

Note
slept:7.5 weight:77.7kg

5 PM

Run - Trail long 3:11:50 19.83 mi (9:40 / mi) +258m 9:18 / mi
ahr:119 max:160 weight:76.5kg shoes: Conquest 2014

50F, misty & breezy when I started, really wasn't motivated to go, especially for another solo outing. Wanted to go longer tonight, legs didn't agree. So did 15 easy plus 5 miles of intervals on the backside. Didn't lube, bad idea...

C • intervals on the backside? ... 1

Tuesday May 27, 2014 #

5 AM

Note
slept:8.0 weight:77.7kg

Monday May 26, 2014 #

5 AM

Note
slept:6.0 weight:78.5kg

Bike - Road long 3:42:01 [3] 82.85 km (2:41 / km)
weight:77kg shoes: Warbird

Rainy, cool. (not in the forecast). Down to Rockville and onto the spur trail at Vernon Ave. Then Hop River trail most of the way to Willimantic, turned around at 1:45 to get home by 10am...

C • 83 km 2

Sunday May 25, 2014 #

Event: WCOC Ansonia Nature Center

5 AM

Note
slept:7.5 weight:78.4kg

6 AM

Run - Trail 1:35:29 8.61 mi (11:05 / mi) +382m 9:45 / mi
ahr:133 max:161 weight:76.9kg shoes: 340 ORoc 2010

AM run at forest with Bruce, Eric & Chris. Decent effort, plenty of mud...

Friday May 23, 2014 #

5 AM

Note
slept:6.5 weight:78.6kg

Thursday May 22, 2014 #

5 AM

Note
slept:6.25 weight:76.6kg

L knee a bit tight this AM.

Wednesday May 21, 2014 #

Event: Western Mass training #5

5 AM

Note
slept:6.8 weight:78kg

5 PM

Run - Trail 3:11:20 20.32 mi (9:25 / mi) +392m 8:53 / mi
ahr:119 max:139 weight:76.8kg shoes: Bondi B

Need to jump start the long runs as time is running short, so looks like midweeks for a while. Haven't had a good long run since March, so this was basically a fitness test. Plan was for something 20+, but knew deep down that if I even made it to 10 miles I'd turn around there. Set out with goal pace of 10km/hr - first 10k was 59:35, second was about 1:57:00 and legs felt good so decided to gradually pick up the pace and hold it long enough that the legs would be revolting by the end. And they were.

Gorgeous night out, plenty runners & bikers on way out to Andover, nobody on the return trip. Wore rogaine pack, but not a full water load. Did have extra clothes & water filter just for bulk/weight for training. Donned the headlamp after Steeles Crossing, pretty much dark past Bolton Notch.

C • Well 2

Tuesday May 20, 2014 #

4 AM

Note
slept:6.9 weight:78kg

Monday May 19, 2014 #

4 AM

Note
slept:7.0 weight:78kg

Sunday May 18, 2014 #

5 AM

Note
slept:7.4 weight:76.9kg

9 AM

Run - Trail race 29:10 [5] 5.85 km (4:59 / km) +100m 4:36 / km
weight:77.1kg shoes: 340 ORoc 2011

3rd place, couldn't catch Luke Stoeffler (age 10) as he had a giant lead on me with the handicapped start. Saw him briefly coming into sandpit, but he had cleared the wall, kinda knew I wasn't going to close that gap. Solid run, nobody caught me and I caught all but two. Looks like I had the fastest running time by 11s over Luke. But also my slowest time since the year I ran it with Hayden who was 5 at the time.

Saturday May 17, 2014 #

Event: WCOC Gay City Meet

5 AM

Note
slept:6.75 weight:77.9kg

11 AM

Orienteering race (Gay City Long Adv) 1:06:33 [4] *** 7.1 km (9:22 / km) +180m 8:19 / km
spiked:10/14c weight:77.1kg shoes: 340 ORoc 2010

Great day out... Family excursion to Gay City.

1 - looked at map, recognized depression, ran hard on direct line and proceeded to miss R, wind up on ridge behind, then somehow run by it into rentrant to S. Not a graceful start.

2 - good long trail run, felt strong running, reading ahead on map... too far ahead it turns out.. got to crossing to find it totally under water, continue N to bridge instead.

3 - beat a hasty retreat back over bridge, up hill and S on red trail before looking at the map again (read ahead don't ya know) and realized I was well on my way to #4. DOH! Very rapid trail run back to grab 3 without any problems in the approach. Surprisingly AP didn't catch that as an error.

4 - on up the hill, moving well, no issues. Trail is much less indistinct than it was 18 years ago when I mapped it.

5 - glorious downhill rocket run in rough compass in fine woods. Nailed the trail junction spot on, continue S on trail to second wall then uphill on bearing. Picked up Jeff (Sony) in here.

6 - downhill to trail, then realized looking for distinct evergreen tree in leafed out deciduous woods not so easy. Careful bearing to first tree, then over to 2nd which isn't so evergreen anymore and obviously hasn't been in quite some time. But it was 18 years ago...

7 - East across marsh (quite full), then S - brief hesitation at first crossing before remembering it was 2nd crossing.

8 - Pretty straight up hill, picking up Lynn. Stopped at prominent boulder just over crest - no flag... Hmmm. Began to hunt along contour before spying flag slightly lower. First boulder obscured by control circle.

9 - just S of line, around S end of marsh and straight in.

10 - Downhill trail run to far end of bridge, then down to boulder - hesitating briefly about 30m out to study map.

11 - got left a little bit on this one, rushing the nav with Jeff chasing. He beat me in.

12 - visible from 11 - quick short leg

13 - clean, stopped to look behind boulder before spying end of wall. Wasn't using descriptions.

14 - Told myself this was closer to big marsh than it was, got too low one rentrant early. Cautiously reassessed, then moved up to control location. Thought I saw Jeff disappearing in distance but turns out he overran it so had to come back. Quick jaunt in to the finish from there.

Good running, left too much time in errors on 1, 3, 8 & 14. But confident I'll be in the hunt tomorrow at the Soapstone Sampler - home course advantage, handicapped start - its mine to lose.

And then off to Colchester for the first Harry's run of the year. Post run weight is AFTER a Harry's Bacon Cheezeburger, Rings, Fries & Shake. Worth it....

Advanced Long - Splits

Friday May 16, 2014 #

5 AM

Note
slept:7.25 weight:77.1kg

2 PM

Run - Road 4:00 [2] 0.8 km (5:00 / km)

raining when I left work, so kinda ran from greenhouses to car. breathing hard so we'll count it... :-(

Thursday May 15, 2014 #

5 AM

Note
slept:7.5 weight:77.7kg

Half the month of May gone, and I've managed to get out running 4 times, none of them long. Doesn't bode well for SD....

9 PM

Note

Another day with zero opportunities... Registered for Soapstone Sampler on Sunday (if I remember how to run and only out $5 if I can't). Have to be down in Plymouth for noon to pick up Jackson, so should be able to clear sampler course and fly with about 15 minutes to spare. Earl's just doesn't fit the time constraints. Looks like I may be able to do Gay City though, depending on Hayden's schedule...

Wednesday May 14, 2014 #

5 AM

Note
slept:6.9 weight:77.6kg

Tuesday May 13, 2014 #

5 AM

Note
slept:6.75 weight:78.8kg

6 PM

Core 11 [1]

7 PM

Run - Trail 25:38 [0] 2.81 mi (9:07 / mi) +121m 8:03 / mi
shoes: 285 Roclite C

Quick jaunt at Crandalls during scouts. Full from dinner, none too speedy

Monday May 12, 2014 #

5 AM

Note
rhr:54 slept:8.0 weight:78.5kg

Core 10 [1]

Sunday May 11, 2014 #

Note

me & Peter

6 AM

Hiking (Jug End) 2:13:04 [3] 6.7 km (19:52 / km)
weight:77.6kg

Day dawned clear, packed up and out of camp by 6am. Forgot to start GPS until we were down the AT a little way. Nice hike out...

4 PM

Bike - Road 1:14:53 [0] 11.06 mi (6:46 / mi) +181m 6:27 / mi
shoes: Warbird

Afternoon ride around the lake with Hayden. Simply gorgeous...

Saturday May 10, 2014 #

Note

Backpack - Fri-Sun

6 AM

Hiking 5:04:46 [3] 12.89 km (23:39 / km)

Ball Brook Campsite, over Bear Mtn. Ridges in clouds, a few light showers, rocks very slippery. Down into Sages Ravine, sun began to come out shortly thereafter - very muggy in the lee of Race Mountain, black flies swarming, not biting. Up to summit of Race Mtn for lunch.

C • Race Mountain 1

12 PM

Hiking (Race Hemlocks) 2:51:29 [3] 6.03 km (28:26 / km)

Afternoon segment of backpack - Race Mtn summit down to Race Brook Falls, slow hike up Mt Everett, then down to Hemlocks Shelter (we camped in saddle up beyond shelter area.

Friday May 9, 2014 #

5 AM

Note
slept:7.5 weight:77.6kg

6 PM

Hiking (Lions Head Ball Brook) 1:21:07 [2] 2.57 mi (31:34 / mi) +256m 24:07 / mi

Thursday May 8, 2014 #

Event: Boston Park Series: Franklin Park

5 AM

Note
slept:7.5 weight:77.2kg

Wednesday May 7, 2014 #

Event: Cemetery Hill Training 3

5 AM

Note
slept:6.0 weight:78kg

5 PM

Run - Mixed 1:32:49 10.25 mi (9:03 / mi) +197m 8:33 / mi
ahr:121 max:158 shoes: Bondi B

Around the lake in lieu of dinner. A bit of off trail terrain running in soft spongy stuff, but HR shot up pretty quickly, so jumped back on trail, then roads. Kept HR down until pickup at the end. Nice night out...

Tuesday May 6, 2014 #

5 AM

Note
slept:6.5 weight:79.4kg

7 PM

Run - Mixed 48:15 5.77 mi (8:22 / mi) +118m 7:52 / mi
ahr:146 max:162 shoes: Bondi B

Quick run during scouts. Ran up to High School/Cross Farms complex. Trails, disc golf course (woods) & off trail terrain running. Sustainably hard pace, no falls, plenty of soggy spots/vernal pools. Had headlamp just in case, but finished up about sunset.

Monday May 5, 2014 #

5 AM

Note
slept:6.5 weight:79.5kg

Sunday May 4, 2014 #

5 AM

Run - Road hills 1:34:05 11.16 mi (8:26 / mi) +272m 7:50 / mi
ahr:133 max:152 shoes: Bondi B

Cold rain. Ran from Highland Center up Mt Clinton Road (paved but very uneven), then up Jefferson Notch Rd (dirt, much more pleasant). Got it done. Now for Day 2 of WFA.

Saturday May 3, 2014 #

Note

Wilderness First Aid Course @ Highland Center

3 AM

Note
slept:5.25 weight:78kg

Friday May 2, 2014 #

5 AM

Note
slept:7.0 weight:79.3kg

9 PM

Note

Abyssmal week. Didn't manage anything except the Tue AM run. Kids all off on various adventures, time for a few hours sleep before getting up at 3 for the drive to Crawford Notch for a two day Wilderness First Aid certification course I need. Hoping we break early enough tomorrow afternoon to squeeze in a short run before dinner, but have CPR after dinner. Should get home by 9 or so Sunday evening to start another psycho schedule week.... Then a backpack trip on the AT next weekend...

Thursday May 1, 2014 #

5 AM

Note
slept:8.25 weight:78.6kg

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