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Training Log Archive: cmorse

In the 7 days ending Jan 22, 2006:

	activity	#	time	miles		km		+m				load
	Orienteering	3	3:58:52	17.17	(13:54)	27.64	(8:39)	530	16 /	50c	32%	96.8
	Run - Trail	3	2:34:51	18.89	(8:12)	30.4	(5:06)	265				46.5
	Core	2	25:00									2.5
	Hiking	1	25:00									2.5
	Run - Road	1	12:00									1.2
	Total	6	7:35:43	36.06		58.04		795	16 /	50c	32%	149.5
averages - sleep:7 rhr:45 weight:77kg

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Sunday Jan 22, 2006 #

Orienteering (WCOC Bald Rock) 1:23:47 [4] 7.8 km (10:44 / km) +200m 9:31 / km
ahr:146 max:190 spiked:16/21c shoes: Salomon XA Pro

WCOC Winter Meeting - Score-O set by Suzy Dewitt. Clear 40ish, woods clear, water features full.

Boomed #5 for 10 minute loss due to misreading newly cleared vegetation, went way too far south before coming back.

Hesitation coming into #8 due to flag obscured by tree - -30s

Lost 20s on 11 before remembering there was no flag

Misread contours on #15 and overshot - -1:00

Approached #14 from unmapped terrain to nw and misread rock features - -1:00

#13 - initially interpreted as rentrant, not spur, not sure how I missed seeing flag -1:00

#21 - unmapped dot knoll confused me -30s

almost 15min errors, plus I might have optimized route choices better - did first half of course in numeric order, perhaps not optimal for score-o

Saturday Jan 21, 2006 #

Run - Trail (Sampler) 31:36 [3] 6.1 km (5:11 / km)
ahr:132 max:206 rhr:44 slept:7.0 weight:76.7kg shoes: Adidas Response Trail XI

Sampler w/ Ken, Dave & Bruce - started out as an easy run, but ramped up pace halfway through to tempo pace. Another awesome running day - most everyone else in shorts

Core (Crandalls) 15:00 [1]

misc stretching while Hayden played on playground

Hiking (Crandalls) 25:00 [1]
shoes: Kumasi GTX

Crandalls - 'trail running' w/ Hayden

Friday Jan 20, 2006 #

Orienteering (Gay City 98 Troll Cup Blu) 1:27:12 [3] *** 11.24 km (7:45 / km) +330m 6:46 / km
ahr:142 max:195 19c shoes: Salomon XA Pro

Gorgeous day - mid 50's, no snow in the woods - you don't get many of these in mid-January, so I dug out an old Troll Cup map and hit the woods. Although I've run many of these legs, and visited most of these controls in the past, I have no recollection of actually having run this course in its entirety. Actually quite surprised to break 90 minutes. Perhaps I'll be dicing Chiles with the Habeneros yet?

Postscript - 1998 winner Peter Anderson 87:04

A very fine run on a very fine day. Good way to end the week - easy sampler run tomorrow (Strider meeting at 9:15) and then whatever the Dewitt's have up their sleeve for Sunday should result in a fairly low volume weekend

Run - Road warm up/down 12:00 [1]
shoes: Salomon XA Pro

to/from start/finish on park roads

Core 10:00 [1]

stretching out the legs after running

Blue Day 1 - Splits

Thursday Jan 19, 2006 #

Run - Trail tempo (Crandalls - outer loop) 25:00 [3] 5.0 km (5:00 / km) +165m 4:18 / km
ahr:144 max:178 rhr:45 slept:6.0 weight:76.7kg shoes: Kumasi GTX

The usual trail loop, lots of blowdown, quite a few new 'ponds' to run around & through. Ran from main lot rather than back lot. Feet were noticeably heavy (Kumasi's are light hikers - forgot to bring real trail running shoes). Perhaps training in heavier shoes is like weight training for the legs?

Felt good to run a short, brisk run (sprint pace) as opposed to longer slower runs. Looking forward to seeing the local schedules & sprints...

C • Sunday 1

Wednesday Jan 18, 2006 #

Run - Trail (Vernon Rail Trail) 1:38:15 [3] 19.3 km (5:05 / km) +100m 4:58 / km
ahr:131 max:174 rhr:42 slept:8.5 weight:77.6kg shoes: Salomon XA Pro

pouring rain, 50ish. Opted for rail trail for clean footing since I didn't even bother taking my glasses with me (nothing to trip over). Wind gusting to 40mph had the rain nearly horizontal at times - lots of twigs & debris on trail.

Turned around at 6 miles due to some chafing (wrong shorts) so didn't quite make my 2 hour goal - but will count this one anyway due to extreme conditions - it was an effort worthy of 2 hours :-)

Tuesday Jan 17, 2006 #

Note
rhr:44 slept:7.5 weight:78kg

busy day at work, wasn't planning on another day off (missed Sunday too) but what can you do?

And tomorrows gonna pour - can I muster enough ambition to get out there tomorrow?

Monday Jan 16, 2006 #

Orienteering (Coups Sawmill) 1:07:53 [3] *** 8.6 km (7:54 / km)
ahr:125 max:153 10c rhr:48 slept:6.0 weight:76.2kg shoes: Salomon XA Pro

Map run at Coups Sawmill, clear, cold, windy. Good footing on windblown base, up to 8 inches powder in hollows. Planned on 90 minutes, but starting to get chilled and lacking energy so cut it short.

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