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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 14, 2008:

activity # timemileskm+mload
  Bike - Stationary bent4 2:39:48 64.09(2:30) 103.14(1:33)47.9
  Run - Trail2 1:43:34 11.0(9:25) 17.7(5:51) 47031.1
  Run - Treadmill1 30:00 3.26(9:12) 5.25(5:43) 1509.0
  Run - Road2 28:53 3.42(8:27) 5.5(5:15)8.7
  Gym - Misc Machines1 8:002.4
  Total6 5:30:15 81.77 131.59 62099.1
averages - sleep:7.8 rhr:44 weight:173.3lbs

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MoTuWeThFrSaSu

Sunday Dec 14, 2008 #

Run - Trail (Shafran) 1:00:49 [3] 9.9 km (6:09 / km) +220m 5:32 / km
(sick) shoes: Adidas Response Trail 14

Late afternoon at Shafran - temp nearing 40F. Goal was to get an hour on trails, so I just headed 900m down the road and then ran a totally random pattern of trails - ran most in both directions at least once, would periodically just stop and reverse direction and even ran a few off trail segments just to mix things up. Felt really good the entire way even felt like the pace was just a tad brisker in the final 10 minutes or so. Back to the gym tomorrow...

Run - Road warm up/down (SLR) 8:38 [3] 1.8 km (4:48 / km)
(sick) shoes: Adidas Response Trail 14

To / from Shafran

Saturday Dec 13, 2008 #

Run - Road 20:15 [3] 3.7 km (5:28 / km)
slept:8.0 (sick) shoes: Adidas Response Trail 14

8am, 20F - ran roads to/from to Crystal Spring

Run - Trail 42:45 [3] 7.8 km (5:29 / km) +250m 4:43 / km
(sick) shoes: Adidas Response Trail 14

Crystal Spring Ridge > Campbell's > Stoppleworth loop > Campbell's > Crystal Spring Ridge >Crystal Spring Meadow. Felt really good, plenty of energy

Friday Dec 12, 2008 #

Gym - Misc Machines 8:00 [3]
rhr:43 slept:7.5 weight:174lbs (sick) shoes: NB 474

Spent a few minutes before and after trying a couple different machines out - abs and delts

Bike - Stationary bent (Random Hills Level 8/10) 45:18 [3] 32.18 km (1:24 / km)
ahr:116 max:127 (sick)

average rpm = 112

Thursday Dec 11, 2008 #

Bike - Stationary bent (Random Hills Level 9) 45:00 [3] 31.85 km (1:25 / km)
ahr:118 max:131 rhr:45 slept:7.5 weight:173lbs (sick)

average rpm - 117

Wednesday Dec 10, 2008 #

Note
rhr:45 slept:8.5 (sick) (rest day)

Woke up at 4:30 to go to the gym, but felt more fatigued than usual so opted to grab an extra hour of sleep rather than do the gym today. Perhaps if I'm feeling up to it I'll go run outside in the rain later..

Tuesday Dec 9, 2008 #

Run - Treadmill (Random Hills) 30:00 [3] 5.25 km (5:43 / km) +150m 5:00 / km
ahr:120 max:138 rhr:43 slept:7.5 weight:172lbs (sick) shoes: NB 474

Random Hill program on treadmill...

Bike - Stationary bent hills (Random Hills Level 11) 30:00 [3] 19.8 km (1:31 / km)
ahr:104 max:138 (sick)

Random Hills program - Level 11. Average 109 rpm - tried to maintain 90+ on the steepest hills, frequently spinning around 125 on easy sections after climbs. Too much bounce above 125, recumbutt after about 15 minutes.

Monday Dec 8, 2008 #

Bike - Stationary bent 39:30 [3] 12.0 mi (3:18 / mi)
ahr:103 weight:174lbs

late out the door again, cut short....105 rpm average

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