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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending May 20, 2007:

activity # timemileskm+mload
  Bike - Slipstream1 2:28:00 30.51(4:51) 49.1(3:01) 68044.4
  Orienteering2 1:11:10 4.49(15:50) 7.23(9:51)16.0
  Run - Trail2 1:08:43 8.98(7:39) 14.45(4:45) 10050.8
  Fieldwork1 1:00:006.0
  Other1 40:008.0
  Run w/ Jackson1 30:00 1.86(16:06) 3.0(10:00)9.0
  Trainer1 20:00 3.73(5:22) 6.0(3:20)6.0
  Trail Run - Long / Easy2 15:00 1.46(10:16) 2.35(6:23)3.0
  Total5 7:32:53 51.03 82.13 780143.2
averages - weight:166lbs

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Sunday May 20, 2007 #

Run - Trail race (Soapstone Sampler) 27:28 [5] 6.1 km (4:30 / km) +100m 4:10 / km
shoes: Adidas Response Trail XI

Cool, light rain. Ran sampler w/ Jackson and Anna - due to handicapped starts, they went off before me and we all agreed that we would run our own races rather than run together. So I actually raced the course - with the goal of not getting passed by any faster runners starting after me. (I had a 1:58 lead over scratch runners due to my advancing years). Ran well, only passed by one person but couldn't quite catch the 3rd place finisher in the field leading to the finish. Settled for 4th overall. Still, I think that this is a new PR for the sampler course which I've run well over a hundred times over the years. Wish I were faster though..

Run w/ Jackson (Sampler redux) 30:00 [3] 3.0 km (10:00 / km)
shoes: Adidas Response Trail XI

Jogged back out on the course after finishing to see where Anna and Jackson were - they were on the climb up woodchuck and walking together. I stayed with Anna and Jackson took off running - apparently running the entire remainder of the course - said he passed 5 or 6 people on the way back in - probably a good confidence booster for him. I walked the rest of the course with Anna who didn't have any more running in her.

Trainer (garage) 20:00 [3] 6.0 km (3:20 / km)
shoes: Slipstream

Hayden wanted to ride his bike in the driveway, so I lugged the trainer up from the basement and set it up in the garage and read some more of Barefoot Sisters that I started in February and never finished. Legs kind of tight from this mornings effort so I just kind of spun at a leisurely rate...

Saturday May 19, 2007 #

Event: Billygoat


Rainy crappy day, so I got caught up on drafting today. Looks like Mon-Thur next week should be nice so I hope to finish up the portions of the map that will be used for the June 10th meet.

Friday May 18, 2007 #

Trail Run - Long / Easy 5:00 [2] 0.75 km (6:40 / km)
(sick) shoes: Kumasi GTX

Started out to warm up before testing Sprint A for the June 10th meet. But it was cold (43F) and raining so I decided to jog directly to the start and run the damn course and go home - not my favorite weather...

Orienteering (Sprint A) 17:10 [3] 2.73 km (6:17 / km)
(sick) shoes: Kumasi GTX

Test run of the first sprint in the cold and rain. Legs a bit sluggish, but the run was pretty smooth. Like the flow of the legs, may shift a couple of controls to fine tune the route choice problems. Distance is actual run, course distance is 2.45

Leaf cover is now fully out (about a week and a half ahead of normal) but since Crandalls is mostly very open woods the running is pretty sweet - even with wet saplings.

I suspect speedy folk like JohnF will be in the 12-13 minute range for this one

Wednesday May 16, 2007 #

Trail Run - Long / Easy 10:00 [2] 1.6 km (6:15 / km)
(sick) shoes: Adidas Response Trail XI

warmup run on the Nipmuck before the familiarization run

Run - Trail (Trail Study - familiariza) 41:15 [4] 8.35 km (4:56 / km)
weight:166lbs (sick) shoes: Adidas Response Trail XI

First of a pair of familiarizations runs for an upcoming UConn Trail Running study I'm a guinea pig in. Looking objectively at dehydration and performance by staging (4) 7.5 mile runs - 2 a race pace, 2 at training pace. Each run is (3) 2.5 mile loops at Mansfield Hollow SP with a 4 minute rest while they poke prod and measure you. Each runner will run on of the race pace runs dehydrated, the other with measured hydration. Only ran two loops today to learn the course, next week will do another 3 loops, of which one loop will be at race pace to determine which of 5 seeded groups will be placed into - so basically I won't be running with the young NCAA runners (thank god). I'll probably run the course a few more times before the race series in June. Should be fun...

Tuesday May 15, 2007 #

Fieldwork (Crandalls) 1:00:00 [1]

An hour or so doing some fieldwork at Crandalls. They still haven't finished with the new parking lot, but it looks like most of the rough grade is done so I should be able to map it as is and have it wind up close enough.

Orienteering (Crandalls Course Setting) 54:00 [2] 4.5 km (12:00 / km)
shoes: Adidas Response Trail XI

Spent a little while running various ideas for leg options for the sprints. Actually running legs was at a pretty good pace, but also spent a lot of time standing around looking at the map wondering how I could make a given leg more interesting so that provides for a slow overall pace.

Other (Happy Feet) 40:00 [2]
shoes: Adidas Response Trail XI

Running Club - spent some time doing some running games on the field, then because it was pretty warm, headed into the woods for a brisk hike.

Monday May 14, 2007 #

Bike - Slipstream (commute) 1:13:00 [3] 25.2 km (2:54 / km) +351m 2:42 / km
(sick) shoes: Slipstream

spring cold is really stuck in the chest now. But a nice ride - hills are always going to suck, but rode more of the ride in the big ring - max speed 62.2 km/h (downhill of course)

Bike - Slipstream (commute) 1:15:00 [3] 23.9 km (3:08 / km) +329m 2:56 / km
(sick) shoes: Slipstream

commute home. nice day for riding but a lot of nasty glarp in my chest made it a bit of a slog. 43.7km/h max

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