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Training Log Archive: cmorse

In the 7 days ending May 20, 2001:

activity # timemileskm+mload
  Run - Trail1 2:13:01 14.6(9:07) 23.5(5:40)79.8
  Run - Treadmill3 1:40:30 13.68(7:21) 22.01(4:34)55.8
  Orienteering1 1:19:57 5.86(13:39) 9.43(8:29)32.1
  Total5 5:13:28 34.14(9:11) 54.94(5:42)167.7

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MoTuWeThFrSaSu

Sunday May 20, 2001 #

Note

HRr = 51

Run - Trail (Soapstone+) 2:13:01 [4] 23.5 km (5:40 / km)

5:45am - had to work so I ran the Soapstone course plus the 250m or so from the RRRC to the start early before the race. Was hoping that water drops would be out already, so I ran dry.. Spent quads and minor cramping toward the end... Felt pretty good with good speed on flats and downhills, steep uphills still sucking the life out of me though. A decent, but not terribly inspiring outing...

Saturday May 19, 2001 #

Note

HRr = 51

Orienteering (Goat Vetting) 53:03 [3] 5.63 km (9:25 / km)

8:00 am - sunny, pleasant - was originally going to run whole goat, but with sunny weather, I need to get to work, so just ran some legs in the south, not particularly in order, streamered some controls etc. Overall rather nice. Ran some controls in order and hard - they are listed separately.

Orienteering (Goat Vetting (race pace)) 26:54 [4] 3.8 km (7:05 / km)

8:00am - these are the summed times and distance for those legs I ran in order and at race pace. (I'm not at liberty to divulge which legs or what part of course) Although leaf cover is fully out, 80% of Billygoat legs are still in very fast open forest with only occasional vegetation difficulties.
My official vetters estimate of winning time is around 100-105 minutes for the likes of Waddington, Mahr, Hawkins, Molnar and anyone who can actually stay with them over the course of 15-16km....

Friday May 18, 2001 #

Note

HRr = 46

Run - Treadmill (Treadmill Mix) 50:00 [4] 10.46 km (4:47 / km)

7:45am - Run a longer mix of treadmill as follows:
all rest/recovery @ 5min/km{}
1600m warmup @ 5min/km, 1% incline, (120bpm)
4x400m intervals @ 3.55 min/km, 1% incline, 400m recovery
800m recovery
2x200m hills @ 7.45min/km, 15% incline (145 bpm max)
800m recovery
2x400m ludicrous speed intervals @ 3.1 min/km, -2% incline, 400m recovery
1600m cooldown
Will likely beat on the Billygoat again tomorrow AM...

Tuesday May 15, 2001 #

Run - Treadmill (Treadmill Intervals) 35:30 [4] 8.05 km (4:25 / km)

6:30am - 10min warmup @ 5min/km, 4x800m intervals @ 3.73min/km, 400m recovery @ 5min/km, 1600m cooldown @ 5min/km. Want to improve my 'recovery' speed so will try to do intervals without dropping the recovery speed below 5min.km. Recovery typically around 120bpm, intervals peaking in the mid 140's.

Right outside shin a bit sore this AM before running, feels fine after. May try to do a long Nipmuck run tomorrow instead of Gym.

Note

HRr = 54bpm (seems high, but I feel good so will run anyway)

Monday May 14, 2001 #

Run - Treadmill (Treadmill) 15:00 [3] 3.5 km (4:17 / km)

6:30am - Easy run to stay loose. Warmed up slowly to 150bpm, held that for 5 minutes then slowed back down... All for today...

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