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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 28, 2008:

activity # timemileskm+mload
  Bike - Stationary bent3 2:35:00 56.76(2:44) 91.35(1:42)56.5
  Run - Road1 1:17:20 7.15(10:49) 11.5(6:43) 3019.7
  Run - Trail1 1:00:00 7.21(8:19) 11.6(5:10) 20018.0
  Run - Treadmill1 45:00 5.68(7:55) 9.14(4:55) 16018.3
  Snowshoe1 44:59 4.43(10:09) 7.13(6:19) 15028.0
  Gym - Misc Machines3 25:003.9
  Other1 15:00
  Total6 7:02:19 81.23 130.72 540144.4
  [1-5]6 6:47:19
averages - sleep:7.4 rhr:44 weight:172.5lbs

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Sunday Dec 28, 2008 #

Snowshoe race (I Love Woodford) 29:59 intensity: (10:00 @4) + (19:59 @5) 5.63 km (5:20 / km) +150m 4:42 / km
slept:7.0 shoes: Adidas Response Trail 14

6am - well, I'm up and the legs don't feel too bad - so off to VT I go for some slush-shoeing... Currently 40F at 6am in Woodford, forecast to be around 50F with 40% chance light showers at race time. Should be interesting...


Parking lot was a little dicey upon arrival - snowshoes would have been the safer bet to get to the registration table - the entire lot looked like this


3pm - Good run, worried about how my legs would feel so took it out a little easy, but picked it up around 10 minutes in. Wet snow, lots of debris to run through, streams and marshy areas were pretty sketchy - mud, exposed rocks etc. But all in all a nice run. Wasn't wearing a watch and not really sure how far we'd gone when I came upon a guy taking pictures and asked him how far in we were - he told me about 300m to the finish so I kicked it into overdrive - no way I was catching the guy in front and glance back showed no one behind. When I got close enough to read the clock I saw that it was still sub-30 minutes so I dug just a bit deeper to break the 30 minute mark.





Climb is a total guess, distance based upon advertised race distance of 3.5 miles.

Addenda: Results finally posted - 16th of 86 - 1:58 back of Ken Clark, 4:44 back of Dave Dunham. 82.56 points - was hoping for a 75-80 point run, so this is encouraging.

Snowshoe (warmup) 15:00 [2] 1.5 km (10:00 / km)
shoes: Adidas Response Trail 14

jog from parking to start and then warming up a bit

Saturday Dec 27, 2008 #

Run - Trail (Shenipsit Trail) 1:00:00 [3] 11.6 km (5:10 / km) +200m 4:46 / km
shoes: NB 474

Wet, icy conditions on some parts, others wet snow, some bare patches. Felt really good where the footing allowed me to open up a bit.

Run - Road (Shenipsit Trail) 1:17:20 intensity: (17:20 @1) + (1:00:00 @3) 11.5 km (6:43 / km) +30m 6:38 / km
shoes: NB 474

Roads interspersed with trail - muddy dirt road (SLR) and paved sections in Rockville. Felt ok and pretty brisk pace, but slowed down toward the end and at just about 2 hour (which happened to be around the half marathon mark) my legs just refused to continue, so walked the final couple kilometers to home..

Was only planning on an hour today, but felt good and hadn't heard whether Woodford was on or not so decided to run all the way to Belding on trails where I could and roads otherwise. But I just heard from Ken Clark and he said no news means the race is on tomorrow so they're planning on going - I need to decide if my legs have anything in them to attempt it tomorrow, then I have to figure out how to dress for a snowshoe race with temps approaching 60F

Friday Dec 26, 2008 #

Bike - Stationary bent 1:00:00 intensity: (2:00 @1) + (50:00 @3) + (8:00 @5) 36.5 km (1:39 / km)
ahr:121 max:153 rhr:44 slept:7.5 weight:172lbs

Didn't have to be at work as early as usual so didn't get to the gym until 7:30 or so.

Started out with Random Hills level 8, but the easy bits were too easy so started moving the level back and forth and then for some reason the machine partially reset at 40 minutes, after that just did a series of hard intervals (level 14) pushing the HR over 150 for a minute or so, then allowing it to recover below 110. Probably a better workout than the random hills setting, but seems to result in a lower average speed. We'll figure it out one of these days.

avg rpm 107
watts 131 avg, 380 max

Gym - Misc Machines (core) 7:00 [3]

some of the machines were in use, so just skipped those and moved to the recumbent.

Thursday Dec 25, 2008 #

Note
rhr:44 slept:7.0 (rest day)

xmas morning with the kids, then off to work for half a day or so, then off for xmas with Ellen's family - not looking like any exercise today....

Wednesday Dec 24, 2008 #

Bike - Stationary bent (Manual Level 7) 45:00 intensity: (2:00 @1) + (43:00 @3) 19.25 km (2:20 / km)
rhr:45 slept:7.0 weight:174lbs

easy steady state on the recumbent
120w, 99rpm avg

Tuesday Dec 23, 2008 #

Run - Treadmill (hills > speed) 45:00 intensity: (2:00 @1) + (35:00 @3) + (8:00 @5) 9.14 km (4:55 / km) +160m 4:32 / km
ahr:133 max:163 rhr:44 slept:7.75 weight:172lbs shoes: Adidas Response Trail 14

Base 7.5mph, 0% incline
10 minutes warmup
then 4 x 1min @ 12% incline with recovery to 130bpm or less
more steady state
then 4 x 1min @ 11.5mph speed intervals (3:15/km)
hills were harder - ie don't think I could have held that pace much longer, the speed intervals pushed the HR about 10bpm higher than the hills, but I could have gone longer than a minute on each if needed - not that it would have been pleasant.

Gym - Misc Machines (core) 8:00 [1]

same series, but did the reps a little faster while maintaining good form.

Monday Dec 22, 2008 #

Bike - Stationary bent (Random Hills Level 8) 50:00 intensity: (2:00 @1) + (38:45 @3) + (9:15 @5) 35.6 km (1:24 / km)
ahr:117 max:131 rhr:43 slept:8.0 weight:172lbs

Gym - Misc Machines (Core) 10:00 [1]

Other (Shovelling) 15:00 [0]

digging out the mailbox and a place to put the garbage/recycling in the AM. Plus cleaning up some of the paths - to the goat barn etc...

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