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Training Log Archive: cmorse

In the 7 days ending Apr 24, 2004:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:37:50	9.77	(16:09)	15.72	(10:02)	170	29 /	45c	64%	116.0
	Run - Trail	3	1:39:53	11.93	(8:22)	19.2	(5:12)	465				36.5
	Total	4	4:17:43	21.7	(11:53)	34.92	(7:23)	635	29 /	45c	64%	152.5
averages - sleep:6.5 rhr:47

1:40

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Saturday Apr 24, 2004 #

Run - Trail (Easy Run) 39:21 [3] 6.5 km (6:03 / km) +170m 5:21 / km
ahr:131 max:167 rhr:48 slept:5.5

Billygoat short races later in day, decided to go for an easy run this AM at the forest. Upper back still bothering me (acted up again yesterday AM).

Orienteering (Billygoat Sprint) 19:45 [5] 2.65 km (7:27 / km) +100m 6:16 / km
ahr:164 max:208 spiked:9/11c

Orienteering (Billygoat Short Red) 41:12 [5] 3.67 km (11:14 / km) +70m 10:15 / km
ahr:159 max:210 spiked:5/13c

Red - Splits

A Loop, then B loop - Splits

Tuesday Apr 20, 2004 #

Run - Trail (Bonair - SSF) 38:44 [3] 7.7 km (5:02 / km) +150m 4:35 / km
ahr:138 max:171

Ran out Bonair Hill with some off trail excursions at roughly billygoat chase pace. Crossed over 140 into Shenipsit State Forest for more of the same. Did this on trail, off trail fartlek for about 20 minutes, then looped back on Shenipsit Trail to Bonair and home.

Monday Apr 19, 2004 #

Run - Trail (Crandalls) 21:48 [4] 5.0 km (4:22 / km) +145m 3:48 / km
ahr:141 max:179 rhr:49 slept:6.5

vacation this week - in to work real early to spray, stopped by Crandalls on way home as fog burning off - going to be hot today. About 9AM.

Did loop CCW - up steep side first - hard effort, good effort over most of it, lost some zip over the last 3-4 minutes back near the lodge.

Sunday Apr 18, 2004 #

Orienteering (WCOC Brooksvale Red) 1:01:51 [4] 5.7 km (10:51 / km)
ahr:147 max:193 spiked:8/12c rhr:45 slept:7.5

Gari W - around 49min (mapper)
Peter G - around 52
me third I think.

Orienteering (Brooksvale Orange) 35:02 [4] 3.7 km (9:28 / km)
ahr:145 max:201 spiked:7/9c

Peter G around 32?

Red - Splits

Orange - Splits

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