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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending May 6, 2001:

activity # timemileskm+mload
  Run - Trail2 3:12:30 16.4(11:44) 26.4(7:18)154.8
  Run - Treadmill4 1:56:41 14.32(8:09) 23.05(5:04)43.6
  Run - Mixed1 30:42 3.95(7:47) 6.35(4:50)16.2
  Total6 5:39:53 34.67(9:48) 55.8(6:05)214.6

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MoTuWeThFrSaSu

Sunday May 6, 2001 #

Run - Trail (warmup) 10:00 [2] 1.5 km (6:40 / km)

8:35am - warmup on trails behind the Notch visitor center.

Note

HRr = 47

Run - Trail (7-Sisters) 2:30:51 [5] 19.3 km (7:49 / km)

9:00am - sunny, cool - Ran 7-Sisters trail race with a goal of breaking 2:30, but not going so hard as to wear me down too much for next weekend. Intended splits:
Summit House (50min, 52:15 actual)
Turnaround (70min ,1:08 actual)
Summit House Return (1:30, 1:29:45 actual)
Took a couple headers on downhill to turnaround, one a full head over heels barrel roll, landed on feet and kept going (later found left shin scraped and bleeding from shoe to knee). After two serious dumps, I decided to ease off to avoid any serious crashes on the return. Peter G. about 10 minutes ahead, Joe B caught me on the final descent and beat me by probably 45-50 seconds - did not stick around to see results. Good run altogether...

Saturday May 5, 2001 #

Note

HRrest = 48

Run - Trail (Sampler) 31:39 [3] 5.6 km (5:39 / km)

8:00am - cooler, partly sunny. Not many people at forest this AM - must be laying low for 7-Sisters tomorrow. Ran Sampler loop w/ Deb Scheiffer - felt good on sandpit and Woodchuck hills. Likely run 7-Sisters myself tomorrow, then ease back and taper for next weekend.

Friday May 4, 2001 #

Run - Treadmill (Treadmill) 27:05 [3] 4.8 km (5:39 / km)

7am - Ran treadmill at easy pace (5.5min/km), then gradually increased grade until Lactic Acid started to build (14%). HRmax = 165. Then dropped back to level until HR=120, then wide open (-5%, 3.1min/km) until HRmax = 170 (94%), then cooldown.... soreness in calves pretty much gone.

Thursday May 3, 2001 #

Run - Treadmill (Treadmill) 40:24 [3] 7.75 km (5:13 / km)

11:45am - Ran a longer, but easy treadmill session. Took '97 US Champs Red X-1 (Combat Village) map to read on treadmill. Set for 5min/km pace, adjusted slope to terrain (approx) and increased speed on trail run or open woods fast runs, slowed down for green. Not estimating map distance/time too well, wound up visualizing/running course in around 30 minutes at average 5min pace - should have been about 40. Ran two slightly uphill sprints until HRmax hit 170, then eased back and slowed down for the last 5 minutes.

Wednesday May 2, 2001 #

Run - Treadmill (Treadmill) 20:42 [3] 4.0 km (5:11 / km)

6:10am - ran mostly a flat 5min/km easy - ended w/ a 1min 15% hill @ 6min/km then right into a 90 sec downhill sprint (-5%, 3.1min/km), then cool off until HR back to 110. HRmax = 143 on hill, 155 on sprint, mostly 128-130 for easy portion of run.

Tuesday May 1, 2001 #

Run - Treadmill (Treadmill) 28:30 [4] 6.5 km (4:23 / km)

6:10am -
warmup
3x400m @ 2%, 3.7 min/km, recover 400m (145 HRmax)
1x400m @ 3%, 3.4 min/km, recover 400m (154 HRmax)
1x400m @ -5%, 3.1 min/km - downhill sprint (142 HRmax)
cooldown

Note

HRrest = 52

Run - Mixed (Shenipsit Lk Rd to Lake) 25:12 [4] 5.5 km (4:35 / km)

9:00pm - Nice evening, moon out, perfect temperature - 60ish. Ran dirt road out to lake and back. Tried to run evenly paced all the way. Just about even splits - 12:32 out, 12:40 back.

Run - Mixed (Cooldown) 5:30 [2] 0.85 km (6:28 / km)

9:25pm - jogged from Grahaber back to house at a slow pace.

Monday Apr 30, 2001 #

Note

HRr = 52

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