Training Log Archive: cmorseIn the 7 days ending Mar 20, 2005:
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Sunday Mar 20, 2005 #
Orienteering race (Rocky Neck Orange) 39:33 [3] *** 3.92 km (10:05 / km) +100m 8:57 / km
ahr:148 max:178 spiked:9/11c slept:8.0 weight:76.2kg shoes: Jalas Champion
Orange course
don't think any other A! folk there, so just a training entry
lots of briars in woods, not terribly fast running
#2 misplaced - probably 3 min lost
tried to go direct through laurel enroute to #10 - probably lost 2-3 mins over much longer trail run.
Good workout.
Orienteering race (Rocky Neck Yellow) 28:04 [3] *** 3.33 km (8:26 / km) +80m 7:31 / km
ahr:145 max:175 spiked:6/11c shoes: Jalas Champion
first control in tunnel under rr tracks - group of about 20 scouts - each apparently with own punch card, fought way to front as I was running and they were obviously first-timers. lost 30sec
enroute to #5 went straight through laurel & small marsh, got hung up in crap beyond marsh - lost about a minute
enroute to #9 went straight rather than longer, roundabout ail, laurel not bad but crease in map (reused from first run) hid impassable cliff - oops.. scooted around N end - maybe 45s lost.
both good workouts, slower pace than anticipated probably due to picking routes through briars and stubbornly taking direct routes through laurel
fewer spikes due to minor overruns and no clue sheet - hunting near feature
Saturday Mar 19, 2005 #
Run - Trail long (Soapstone) 1:02:55 [3] 12.5 km (5:02 / km) +330m 4:27 / km
ahr:137 max:156 shoes: Response Trail CL '03
easy outbound 29:29, sustained uphill push on return. good workout
Friday Mar 18, 2005 #
Run - Road tempo (hare & back [+22s]) 19:20 [3] 4.7 km (4:07 / km)
ahr:145 max:167 rhr:53 slept:4.5 weight:75.7kg shoes: Response Trail CL '03
easy - 3:40 - warming up
5:44 out
6:23 back
3:32 finish
although did not feel short of breath, felt like I could not breath deep enough to really drive pace I wanted - running hard as I could sustain, yet only 145bpm - whereas yesterday @ Gay City I was frequently in the upper 150's
light asthma while cooling down.
Thursday Mar 17, 2005 #
Orienteering tempo (Gay City - Troll Orange 1) 32:11 [4] *** 4.25 km (7:34 / km) +105m 6:44 / km
ahr:153 max:163 spiked:9/9c rhr:41 slept:8.0 weight:75.7kg shoes: Kumasi GTX
wet, sloppy snow or occassionally shoe sucking mud on exposed trails. Ran Troll Cup Orange 1. Tough running in heavy snow. Good workout though. Ran w/o compass, drifted a couple times thinking I would navigate off some stone walls buried under snow. NOT
Run - Trail warm up/down (Gay City) 29:00 [2] 5.0 km (5:48 / km)
shoes: Kumasi GTX
Wednesday Mar 16, 2005 #
Note
Tuesday Mar 15, 2005 #
Run - Trail (Shenipsit NB) 47:19 [3] 8.75 km (5:24 / km) +175m 4:55 / km
ahr:144 max:170 rhr:43 slept:8.5 weight:75.3kg (sick) shoes: Response Trail CL '03
Monday Mar 14, 2005 #
Note
rhr:53 slept:8.5 weight:74.4kg (sick)