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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 21, 2008:

activity # timemileskm+mload
  Bike - Stationary bent4 2:22:00 54.74(2:36) 88.09(1:37)43.6
  Snowshoe2 1:36:37 4.85(19:56) 7.8(12:23) 12227.6
  Gym - Misc Machines4 1:08:0018.4
  Run - Treadmill2 43:30 5.75(7:34) 9.26(4:42) 16028.6
  Hiking1 28:40 1.12(25:38) 1.8(15:56)2.9
  Other1 20:00
  Run - Road1 10:54 1.12(9:45) 1.8(6:03)3.3
  Total7 6:49:41 67.57 108.75 282124.3
  [1-5]7 6:29:41
averages - sleep:6.9 rhr:45 weight:173.3lbs

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Sunday Dec 21, 2008 #

Run - Road 10:54 [3] 1.8 km (6:03 / km)
shoes: Puma Sierra Trail Racers

to/from trail on snowy roads

Snowshoe (Shafran) 41:05 intensity: (27:05 @3) + (14:00 @4) 5.3 km (7:45 / km) +122m 6:57 / km

Solo at Shafran - 4 lollipop loops of the southern portion (old car loop). Good effort, but the last two lollipops were definitely harder than the first two - every time my body said to stop and walk, I pushed a little harder - though it didn't feel like my pace increased any, it was certainly harder to keep pushing. In the end I only walked the final 25m climb back up to Brown's Bridge road at the end.

Snowing vigorously the whole time, early on my inner thighs and such were cold, then things warmed up a bit (the 'and such' stayed pretty cold though). Upper body was fine the whole way - which is odd because it was almost 10F colder yesterday, yet only my fingers were cold - must be todays wind chill :-) Bright red patches on both upper legs after showering...

Saturday Dec 20, 2008 #

Snowshoe (Snowshoe Shafran) 55:32 [2] 2.5 km (22:13 / km)

Very fine snowshoe (jog/hike) with the kids at Shafran. Ran less than I would have liked, but a worthy outing nonetheless.

Other (Shovelling Out) 20:00 [0]

about 10"

Hiking (SLR) 28:40 [1] 1.8 km (15:56 / km)
shoes: Adidas Response Trail 14

jog / walk to trailhead

Friday Dec 19, 2008 #

Run - Treadmill hills 22:00 intensity: (2:00 @1) + (17:00 @3) + (3:00 @5) 4.26 km (5:10 / km) +160m 4:21 / km
ahr:133 max:150 rhr:46 slept:7.0 weight:174lbs shoes: NB 474

Didn't sleep all that well - actually slept well, but was woken a couple times by various things - so not continuous sleep. A little pokey getting up.

5min/km @ 2%, with (3) 1min (200m) intervals at 12% incline

Gym - Misc Machines (core) 10:00 [2]

5 machines x 15 reps (low resistance)

Note

Getting pretty tired of checking the 'sick' box. Most of my Lyme symptoms are in remission with the current antibiotics and the fatigue isn't as persistent lately - I'm guessing the regular gym workouts and dietary changes (no dew among other things) are helping in that regard. The blood pressure is also doing exceptionally well the past few weeks as well.

Anyway, I'm pretty sure the Lyme hasn't gone away, but I've managed to beat it back substantially so will continue on from here without noting it in the log unless symptoms relapse.

Snow falling pretty heavily at the moment - unearthed the snowshoes (though haven't put the bindings back on) but may venture out this evening. I'm hoping to do some of the Dion Series beginning with Woodford in a week and half - hope they're getting dumped on as well up in VT..

Note

can you tell I've got the afternoon off? Nothing to do but mess around on AP. Anyway, just looking at the AP rankings and noted that there are less than 3 points spread between my best and worst included scores for the year. So it looks I'm really consistent - consistently awful..... Maybe next year...

Thursday Dec 18, 2008 #

Bike - Stationary bent (Random Hills Level 8) 30:00 intensity: (2:00 @1) + (24:00 @3) + (4:00 @5) 20.77 km (1:27 / km)
ahr:109 max:131 rhr:46 slept:7.0 weight:173lbs

tried polar strap - thought it was NG, it was. Not sure if it can be repaired
avg watts 95
peak watts 250
avg rpm 115

Gym - Misc Machines (core) 10:00 [2]

Wednesday Dec 17, 2008 #

Bike - Stationary bent 40:00 intensity: (2:00 @1) + (38:00 @3) 18.7 km (2:08 / km)
ahr:97 max:101 rhr:43 slept:7.0 weight:173lbs (sick)

avg rpm 107

Tuesday Dec 16, 2008 #

Note
rhr:46 slept:6.5

Didn't sleep too well, ergo got up too late to get to the gym this AM. Brought my stuff anyway, will try and sneak out of work early and hit it on the way home, or perhaps even go for a jaunt in the woods..

Gym - Misc Machines (core machines) 20:00 [3]
(sick)

Bike - Stationary bent (Random Hills Level 8) 40:00 intensity: (2:00 @1) + (38:00 @3) 27.12 km (1:28 / km)
ahr:107 max:124 (sick)

Run - Treadmill 21:30 [5] 5.0 km (4:18 / km)
ahr:143 shoes: NB 474

First lap slower than I could do, but pretty much the rest of the run was at or near max capacity. It would be nice to think I could do sub 20 again, but maybe that's beyond me at this point...

Monday Dec 15, 2008 #

Gym - Misc Machines 28:00 [3]
slept:7.0 weight:173lbs

a variety of machines, 2 circuits before, 1 after - mostly core muscle groups - no legs

Bike - Stationary bent (Random Hills Level 8) 32:00 intensity: (2:00 @1) + (30:00 @3) 21.5 km (1:29 / km)
ahr:104 max:120

114 rpm average

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