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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Apr 13, 2008:

activity # timemileskm+mload
  Run - Mixed2 2:40:00 13.36 21.5 36542.0
  Hiking1 1:00:00 1.99(30:11) 3.2(18:45) 1206.0
  Run - Road2 41:24 4.97(8:20) 8.0(5:11)10.3
  Run - Trail1 20:10 2.58(7:49) 4.15(4:52) 656.1
  Exercises (various)1 3:300.3
  Total5 4:45:04 22.9 36.85 55064.7

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Sunday Apr 13, 2008 #

Hiking (Geocaching) 1:00:00 [1] 3.2 km (18:45 / km) +120m 15:47 / km
shoes: Puma Sierra Trail Racers

Geocaching with the boys over at Campbell's Peaceful Valley Area. Found the first two stages of Avalon Gone, but spent a good 20 minutes searching for the 3rd of 4 and came up empty. Nice morning to be out - was sunny early, clouding over by the time we got over there. Time logged is 'moving time' as shown on GPS, I think we were out for 90 minutes or so.

Saturday Apr 12, 2008 #

Run - Mixed 2:10:00 [3] 21.5 km (6:03 / km) +365m 5:34 / km
shoes: Adidas Response Trail 14

SLR > Webster on roads, then picked up old Soapstone course from 3rd waterstop to Gulf Road. Hung out and commiserated with a dwindling group of Saturday Striders. Did Sampler+ with Bradley and Ginny. Nice morning, good pace. Brad peeled off early on moonlight portion, Ginny & I continued on up to the ridge wherein I headed S toward home and she worked her way around the mountain.

Thursday Apr 10, 2008 #

Run - Road (Lake & back) 33:00 [2] 6.0 km (5:30 / km)
shoes: Salomon TR2

running out to lake and back with Hayden (on bike)

Wednesday Apr 9, 2008 #

Run - Road warm up/down 8:24 intensity: (4:27 @3) + (3:57 @4) 2.0 km (4:12 / km)
shoes: Adidas Response Trail 14

ran the road back at a pretty hard pace to see if I could PR the route.

Run - Trail (LoDFP) 20:10 [3] 4.15 km (4:52 / km) +65m 4:30 / km
shoes: Adidas Response Trail 14

Tried to run at a nice even tempo in order to figure out my baseline stride rate. Rather than trying to watch my time and count for a minute, I merely timed myself for 100 double paces at three different points, trolley bed out and back, and once midway through. 1:13.6, 1:14.0, 1:13.2 So if my math is correct that works out to a stride rate of 163 per minute. I was reading that a turnover rate of 180 per minute is most efficient (for roadies at least) and even in terrain, if I can turn my legs over 10% faster, that should equate to reduction in times of 10% for a given effort level right?

Yeah, I've been thinking about how a bunch of other folks my age are so much faster than I am in a sprint where I really didn't make any major errors - so its got to come down to raw speed at some point. Something to work on I suppose. I was reading on the running music thread about the podrunner site where the owner does electronic music mixes at specific bpm as training aids for runners. Might give that a try...

Exercises (various) 3:30 [1]

been slacking on the ups...

Tuesday Apr 8, 2008 #

Run - Mixed (Happy Feet) 30:00 [1]
shoes: Puma Sierra Trail Racers

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