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Training Log Archive: cmorse

In the 7 days ending Jan 18, 2009:

activity # timemileskm+mload
  Bike - Stationary bent3 2:15:00 42.68(3:10) 68.68(1:58)48.8
  Gym - Misc Machines3 37:007.4
  Run - Treadmill1 30:00 3.83(7:50) 6.16(4:52) 25011.2
  Stairs1 4:001.2
  Fieldwork2 2
  Total7 3:26:02 46.5 74.84 25068.6
  [1-5]5 3:26:00
averages - sleep:7.1 rhr:48 weight:171.8lbs

» now

Sunday Jan 18, 2009 #

Fieldwork (Cross Farms) 1 [0]

Another day with no exercise - but got quite a bit of work done on the basemap for the northern portion of Cross Farms. Total area with the Birch Grove section I did last year will only be about 1.25km, but an interesting enough area - flat, fast and clean enough for summer use.

The goal is to get this into shape (ie field check it properly) for a low key season opener WCOC meet on March 22nd. Probably a sprint or two plus a middle distance. If I don't get the work on this one done, then the fall back will be to move it to Crandalls.

Saturday Jan 17, 2009 #


Ellen off to NH for the weekend with her sisters - so its unlikely I'll log any real training for the next few days. Hopefully I can drag the kids out snowshoeing or something approximating exercise....

Fieldwork (Cross Farms) 1 [0]

Got a bit of work done on the Cross Farms base map - extending it north from last years section and putting in the new high school and environs. Lots of ball fields and open area so was able to use some close up Google Earth imagery (from 300m) to get a lot of it done. I'll have to invent the contours from scratch, but being open with athletic fields it should be a pretty simple matter.

Friday Jan 16, 2009 #

Bike - Stationary bent 45:00 intensity: (25:00 @3) + (20:00 @4) 24.13 km (1:52 / km)
ahr:133 rhr:48 slept:8.0 weight:172lbs

5 min each @ Level 7/10/8/11
then accelerations at level 9 for 20 minutes - mostly 300m cruise @ 100rpm then crank it up for 100m to the quarter mile mark (generally in the 132-140 range) then mellow out again. The last few were 200m sprints, 200m between. Nice workout, keeping focused as the accelerations come around pretty quickly.

Average rpm 107, average watts 191

Gym - Misc Machines (core) 15:00 [2]

Thursday Jan 15, 2009 #

Stairs hills 4:00 [3]

Didn't make it to the gym or out the door today, so logging the stairwell to the roof (6th floor, my office) - 2 at a time, thighs burning, out of breath so must be some training effect - even if only about a minute per trip. Besides, need an entry to log my private notes.

Wednesday Jan 14, 2009 #

Bike - Stationary bent 30:00 [3] 15.5 km (1:56 / km)
ahr:114 max:121 slept:6.75 weight:172lbs

Level 7 - spinning at 140 watts (around 115rpm) with occasional flurries of 160 watt spinning (125-130rpms)
Average watts:144, average rpm:114

Gym - Misc Machines (core) 15:00 [2]

Tuesday Jan 13, 2009 #

Run - Treadmill hills 30:00 intensity: (24:00 @3) + (5:00 @4) + (1:00 @5) 6.16 km (4:52 / km) +250m 4:03 / km
ahr:136 max:162 rhr:48 slept:6.5 weight:172lbs shoes: Adidas Response Trail 14

5min/km with steadily increasing incline to 9%, then back to 5% for a bit, finished with 500m @ 3:24/km sprint, then a couple hundred meters walking to cool down. Felt quite good, though I don't think I could have kept the 5min/km pace for any steeper inclines.


I note that my AP ranking points for this weekends sprints are a good 10 points higher than my best points (sprints as well) from the previous 12 months of logged events. I could surmise that my regular visits to the gym are paying dividends but I'm sure the real credit needs to go to Peter who did a fine job of skewing the ranking algorithm upwards.

Who'd have thought that a surgical procedure could benefit so many people? :-)

Since the sprints were the first Series events to go in, it also looks like I may, however briefly, be in the top 10 in the first round of standings. Maybe we should add 'sprint early' to Peters adage to 'sprint fast, sprint often...'

Monday Jan 12, 2009 #

Bike - Stationary bent 1:00:00 intensity: (2:00 @1) + (49:00 @3) + (9:00 @4) 29.05 km (2:04 / km)
ahr:112 max:145 slept:7.0 weight:171lbs

10min each Level 7/8/9
5min Level 8
2min Level 12, 3 min Level 8 (x3)
1 min Level 15
9 min Level 8
Avg watts 164
Avg rpm 102 - couldn't spin well this AM, legs felt sluggish

Gym - Misc Machines (core) 7:00 [2]

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