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Training Log Archive: cmorse

In the 7 days ending Nov 27, 2005:

activity # timemileskm+mload
  Orienteering1 1:36:48 4.51(21:27) 7.26(13:20) 31019c29.0
  Run - Road1 51:24 4.75 7.6420.8
  Exercises (various)1 12:001.2
  Total2 2:40:12 9.26 14.9 31019c51.1
averages - sleep:7.5 rhr:48 weight:169.7lbs

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Sunday Nov 27, 2005 #

rhr:47 slept:8.0 weight:169lbs (injured)

thumb not as sore, but still bandaged, palm black & blue (deep bruising). Legs sore, mostly L thigh, but R thigh pretty sore too - perhaps compensating for L leg after crash? Probably take it easy for a few days..

Saturday Nov 26, 2005 #

Orienteering race (Mt Tom Red) 1:36:48 [3] *** 7.26 km (13:20 / km) +310m 10:59 / km
19c rhr:47 slept:7.0 weight:170lbs (injured) shoes: Adidas Response Trail 9

early runner, 2-3 inches snow, very slippery
cold - 12f - slow to get moving
fell hard near marsh past #6 - bruised thigh, sprained thumb

nice course, just too physically demanding after crash


Thursday Nov 24, 2005 #

Run - Road warm up/down 20:00 [1]
rhr:49 slept:7.5 weight:170lbs shoes: Salomon XA Pro

Warming up on Main Street

Exercises (various) warm up/down 12:00 [1]
shoes: Salomon XA Pro

stretching while waiting in the U35 section before race (had to line up 20 minutes before start)

Run - Road race 31:24 [4] 4.75 mi (6:37 / mi)
ahr:158 max:166 shoes: Salomon XA Pro

30F, snowing, but roads merely wet. Saw Phil, George & Ken Sr in the pens before the start, but didn't see them again after the gun went off. Mile splits:

613 (hr=163) felt good, ran outside line and had little problem with crowds

728 (hr=163) slower than expected on hill. Hill didn't seem to bother me at all but I didn't want to push it here either - hr right in line.

629 (hr=158) cresting the hill, opened up stride a bit, but not pushing super hard - passing more people than were passing me.

636 (hr=158) Deb L caught up with me in here, felt pretty good but trying to not overdo it. Chatted w/ Deb a bit. In retrospect, the chatting with Deb was easy, so perhaps I wasn't pushing as hard as I should have been. She gradually pulled away by 20-30m.

436 (hr=165) last 3/4 of a mile, picked up pace once the turn onto main street was in view, gained on Deb and passed her on the corner of Main street. Opened up the stride on the gentle downslope and really pushed the last 100m up slight grade to finish. If my math is right my pace for the last works out to 6:14 per mile - almost as good as my first mile.

Quite fun - I just may have to make this an annual end of year thing. Scott finished somewhere ahead of me, not sure where everyone else finished except for Deb about 8s back. I had to catch the bus and head back to work,,,

Postscript (11/25) - finished 335th of 7626 official finishers.(70th M40-49) That puts me in the top 5% - I'm happy with that. Scott finished 125th, 3 minutes ahead of me - damn he's fast....

Tuesday Nov 22, 2005 #


Running club - in the gym again, policing the kiddies, no running myself... :-(

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