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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 4, 2009:

activity # timemileskm+mload
  Run - Road3 1:56:05 11.18(10:23) 18.0(6:27)27.2
  Bike - Stationary bent3 1:37:00 28.46(3:25) 45.8(2:07)29.6
  Run - Trail1 1:30:39 9.32(9:44) 15.0(6:03) 27527.2
  Gym - Misc Machines2 30:005.0
  Run - Mixed1 25:40 1.86(13:46) 3.0(8:33)2.6
  Total7 5:59:24 50.83 81.8 27591.5
averages - sleep:8.2 rhr:46 weight:171.7lbs

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Sunday Jan 4, 2009 #

Run - Road race (Hare & back) 21:05 [4] 5.0 km (4:13 / km)
rhr:47 slept:8.5 shoes: NB 474

Short on time, so opted to run the Hare 5k route as hard as I could to set a benchmark. Dead even splits 10:32 each way. Footing on the dirt road (packed snow/ice) slowed things down a little bit. But it seems I may yet manage to go sub 20 minutes for 5k.

Saturday Jan 3, 2009 #

Run - Trail (Shenipsit Trail) 1:30:39 [3] 15.0 km (6:03 / km) +275m 5:32 / km
rhr:50 shoes: NB 474

mid-day run from Walker Reservoir, over through Belding and Valley Falls and then up the rail trail just past the Bolton Town line marker - thought about going all the way to 384 but opted to turn around at 45 minutes. Only one mtn biker had been on trail from walker to belding - 3 inches or so of nice powder, then belding trails and beyond well packed snow. Nearly even splits - 45:21 outbound, 45:18 back though had to push up the hills on the way back to maintain the pace. Temp had warmed up to about 32F and mid-day sun but still felt quite chilly in the lee of the ridge on the rail trail.

Left 4th toe swollen and sore today (before run), didn't bother me much running, but quite uncomfortable. Not sure whats going on there.

Friday Jan 2, 2009 #

Bike - Stationary bent (Manual Level 6 / 12) 45:00 intensity: (2:00 @1) + (33:00 @3) + (10:00 @5) 23.75 km (1:54 / km)
ahr:123 max:151 rhr:47 slept:8.0 weight:171lbs

Easy spin (110 rpm avg) with a series of 90s intervals at level 12 (300w) and a final 60s interval at level 14 (400w). Average watts 162.

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

Thursday Jan 1, 2009 #

Run - Road (Hare & back w/ Hayden) 45:00 [1] 5.0 km (9:00 / km)
rhr:44 slept:8.5 shoes: NB 474

Hare & back with Hayden - snowy dirt road, some bare pavement elsewhere. About 10F

Wednesday Dec 31, 2008 #

Bike - Stationary bent (Manual Level 5) 30:00 intensity: (2:00 @1) + (28:00 @2) 12.15 km (2:28 / km)
ahr:88 rhr:45 slept:8.0 weight:172lbs

easy spin before the snow started
105 rpm avg
111 watts avg

middle of back a bit sore so skipped the core machines today - not sure if I over did it yesterday - did extra reps a light weight but fairly brisk pace with minimal rest between machines.

Note

Reviewing the logs on a snowy afternoon - looks like I'm about 12 minutes short of last years total hours so I guess I'll go out for a snowshoe or road run a little later to up the total. Not an impressive total at all, but hoping to improve on things in '09 - definitely want to get more riding in (after snow season) and filling in between my intermittent outdoor training with the gym has certainly paid off in a substantially lower average blood pressure over the past 4 weeks - and this with eliminating or reducing some of my prescription meds. It would be great to think I could wean myself off all of them but that may not be possible - but we'll keep trying.

Run - Mixed (Run w/ Hayden) 25:40 [1] 3.0 km (8:33 / km)
shoes: Puma Sierra Trail Racers

Late afternoon - was going to go snowshoe w/ Hayden, but snow only 3-4 inches so we opted to run instead - down SLR to the trolley trail, then unbroken snow out to the first trail junction and then back. Very cold 18F and falling, light snow. Just getting dark as we got home. Will try a 5km with headlights this weekend when the arctic cold moves out.

2008 now officially my 2nd highest volume year since 2000 and heart surgery. 2006 was a bit higher but I had done more bike commuting that year. Plan is for quite a bit more commuting and some long distance rides in 2009 in addition to the usual volume of O and trail running.

Tuesday Dec 30, 2008 #

Bike - Stationary bent (Manual Level 6) 22:00 intensity: (2:00 @1) + (20:00 @2) 9.9 km (2:13 / km)
rhr:45 slept:8.0 weight:172lbs

Easy spin on the bike
111 rpm avg
120w avg

Gym - Misc Machines (core) 20:00 [2]

Monday Dec 29, 2008 #

Note
rhr:46 slept:8.0

Off this week, so a bit of a recovery week, may go for easy runs w/ Hayden or Jackson or just hiking somewhere local. Will try to sneak into the gym a couple mornings for some strength work.

Legs feel pretty good this AM but the inside of my R ankle is itching something crazy - not sure if perhaps I brushed up against a poison ivy vine at some point on Saturday while doing mud puddle avoidance.

Run - Road (ECG - Iron Horse) 50:00 [2] 8.0 km (6:15 / km)
shoes: NB 474

Since the weather was reasonably mild, took Hayden out for a bike ride - don't have a means of carrying mine, so just him on bike and me on foot. Easy run, but made mistake of wearing street clothes, so chafing in the sensitive areas ensued. Nice day to be out. Estimated distance based upon trail mileage markers plus a little extra for some hike-a-bike we did. Went from Tarrifville Road down to the Drake Hill Bridge and back along Iron Horse Blvd in Simsbury

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