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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 15, 2006:

activity # timemileskm+mload
  Trail Run - Long / Easy2 2:41:15 15.07(10:42) 24.25(6:39) 26032.3
  Run - Terrain2 1:17:29 7.89(9:49) 12.7(6:06) 19523.2
  Run - Trail2 1:14:23 8.7(8:33) 14.0(5:19)22.3
  Hiking1 24:002.4
  Total5 5:37:07 31.66 50.95 45580.2
averages - sleep:7.1 rhr:48 weight:169.2lbs

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Saturday Jan 14, 2006 #

Run - Trail (Sampler & Moonlight) 59:23 [3] 11.0 km (5:24 / km)
ahr:127 max:151 rhr:48 slept:7.5 weight:171lbs shoes: Adidas Response Trail XI

Sampler plus moonlight w/ Ken Clark. Warm, mid 50's, light rain at start, turning windblown torrential by halfway through - but once you're wet, what the hell... Didn't bother to even try to avoid puddles, lakes and streams - thoroughly soaked. Ken went for extra mileage, I ran back around W side rather than finish over top. A minor ache on the L thigh (mt tom injury) just before end so backed off a little.

Friday Jan 13, 2006 #

Trail Run - Long / Easy (Gay City Red Trail) 30:00 [2] 4.25 km (7:04 / km) +60m 6:36 / km
ahr:124 rhr:44 slept:9.0 weight:170lbs shoes: Salomon XA Pro

bailed to Red Trail for a bit to avoid snow, wound up just sticking to Red Trail for rest of loop - woods didn't look pleasantly runnable until near the end. Lots of mud, running water and misc ice, but the woods were pretty much the same with rougher footing and more snow

Run - Terrain (Gay City - North Section) 32:29 [3] 5.2 km (6:15 / km) +75m 5:50 / km
ahr:139 max:174 shoes: Salomon XA Pro

not sure how to log this, couldn't find a map so not really an O session, but I had a rough line-O route in mind, so I ran it on memory. Attacked the hills, tops of ridges fairly snow free, but crossing trail to S at 32 min there was more snow in woods, so ran on trails for a bit, then never went back into woods - so split workout half terrain, half trail run. Routes measured in ocad, climb is a guess.

Thursday Jan 12, 2006 #

Run - Trail intervals (Crandalls Knoll Loop) 15:00 [3] 3.0 km (5:00 / km)
ahr:141 max:160 rhr:50 slept:1.5 weight:170lbs shoes: Kumasi GTX

Power failure alarms had me up all night - sucks to be in charge sometimes. Totally dragging today.

Had running stuff with me so went to Crandalls for a brief run, trying to figure out using the hr recovery function of the watch for intervals. Only time for 15min before picking Hayden up from preschool. Wasn't really interval intensity, but alternated between slow jog loops and brisk, but not anaerobic loops.

Using a rolling cinder trail loop about 320m long - more interesting than track, but good enough footing to run in dark and since Crandalls closes @ 11pm, rather than dusk, it might be a viable evening run option.

Wednesday Jan 11, 2006 #

Note
rhr:48 slept:9.0 weight:167lbs (rest day)

Long work day today combined with long easy run yesterday makes today a good day for a day off. woke up with an odd ringing in my right ear - will need to keep a close eye on that to make sure its not a precursor to something else.

Tuesday Jan 10, 2006 #

Trail Run - Long / Easy (Nipmuck / Coney Rock) 2:11:15 [2] * 20.0 km (6:34 / km) +200m 6:15 / km
ahr:123 max:152 shoes: Salomon XA Pro

Horsebarn Hill, then southbound on Nipmuck. Trail sucked, very icy and inevitably canted toward the river - slid into the Fenton a couple times.

About 55 minutes out, debating a return on trails or bailing to an hour on roads, I ran into Ken Forrest - one of the Striders. He was heading up to Coney Rock Preserve - conservation land with a nice trail loop and invited me to join him. Picked up the pace for a while with him - probably 40 minutes total - finishing up at 50 Foot Cliff Preserve. We parted ways there and I wandered up the trails toward Rt 195, getting up to the road at 1:48:00. Last 20 minutes or so were a mix of roads and cross campus terrain at a slow pace.

Totally wiped when done, but glad I got out and did a long run. And doubly glad I didn't have to fight the ice coming back to campus... didn't pay close attention to the watch but it seemed to be around the 95-100 minute mark where I began to get noticeably tired again - right after the Coney Rock section. Continued weekly long runs ought to cure that though..

Point to point route - distance rounded up to compensate for winding trails

Monday Jan 9, 2006 #

Run - Terrain (Crandalls Fartlek) 45:00 [3] 7.5 km (6:00 / km) +120m 5:33 / km
rhr:50 slept:8.5 weight:168lbs shoes: Salomon XA Pro

mid 40's, overcast, a few sprinkles, 4-6 inches soft snow - not enough to onerous, but enough to add to the effort

Random terrain run @ Crandalls - pick a distant point feature and run to it, trying to visualize contour mapping. Changed direction frequently. Lots of deer up on top of hill.

Hiking 24:00 [1]
shoes: Kumasi GTX

after school walk with the boys - brisk walk for me, jog/walk for them

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