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Training Log Archive: cmorse

In the 7 days ending Jan 25, 2009:

activity # timemileskm+mload
  Bike - Stationary bent3 3:00:00 49.83(3:37) 80.2(2:15)55.1
  Run - Road1 56:50 4.23 6.87.5
  Snowshoe1 51:00 3.6 5.8 30041.0
  Other2 35:003.5
  Run - Trail1 21:40 2.73(7:55) 4.4(4:55) 13013.0
  Gym - Misc Machines1 5:001.5
  Stairs2 5:001.5
  Total7 5:54:30 60.4 97.2 430123.0
averages - sleep:6.9 rhr:48 weight:171.3lbs

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Sunday Jan 25, 2009 #

Snowshoe race (Curly's Record Run) 41:00 [5] 5.8 km (7:04 / km) +300m 5:37 / km
rhr:56 slept:6.0 shoes: Adidas Response Trail 14

Snowshoe race in Pittsfield, MA - very cold but thankfully no wind. Tough to gauge how much or little clothing to wear but I think I got it pretty good. Outer gloves came off for most of it, and took off the hat on part of the climb, but otherwise pretty good. Had the heavier winter tights on which are somewhat restrictive, so didn't feel like I could stretch out as much on flats and such. Distance/climb from GlenT's forerunner.

Passed a number of people on the climb, including Bob Dion, and was only passed by Bob as he flew down the ski run on the second half. Held him in sight, but never gained on him, but no one in sight behind be otherwise on the second half. Caught my toe twice in the final 1/4 mile and face planted gracefully when no on was watching. Much nicer to land on snow...

18th of 86 finishers. 80.23 pts, winning time 31:11

Snowshoe warm up/down 10:00 [2]
shoes: Adidas Response Trail 14

Trying to loosen up before the race, time includes some stretching time. Legs felt stiff and unresponsive both during warmup and during the race.

Saturday Jan 24, 2009 #

Run - Road (Snowstorm 5k) 39:55 [1] 5.0 km (7:59 / km)
slept:8.5 shoes: NB 474

Hayden wants to make another attempt at the 5k - luckily its in the mid 30's early this AM so it should be much warmer running today...

Brought up the back of the pack, but that's ok... paused for a few walking breaks, but no issues with cold - actually ran half the way with the gloves off. Had estimated 45 minutes (his previous record on the dirt road) but coming down the hill to the ponds it was clear there was a shot to break 40 minutes so I urged him on and he sprinted up the path an into the parking lot to set a new PR. I'm guessing he has a lot of PR's yet to come... :-)

Run - Road warm up/down 8:00 [1]
shoes: NB 474

warming up and jogging back to the car after the 5km

Run - Road 8:55 [3] 1.8 km (4:57 / km)

to/from trail head

Run - Trail (LoDFP) 21:40 [4] 4.4 km (4:55 / km) +130m 4:17 / km
shoes: NB 474

Got home after the 5k and since I was still dressed to run I headed out the door for a sort visit to the Shafran Loop at a race pace - surface was packed snow, but unstable enough to force a lot of foot work to maintain pace. Didn't have much left for a sprint back to the road, but also didn't attempt it either. Feel pretty good for Curly's tomorrow, as long as I can dress warmly enough.

Friday Jan 23, 2009 #

Bike - Stationary bent 1:20:00 intensity: (2:00 @1) + (1:13:00 @3) + (5:00 @4) 36.7 km (2:11 / km)
rhr:45 slept:6.0 weight:170lbs

Another spin while reading session - got up a bit earlier to get in extra time, though it didn't really add much actual time on the bike. Feel good though, even though the past couple weeks haven't seen enough exercise.

Avg rpm - 107
Avg watts - 134

Thursday Jan 22, 2009 #

Bike - Stationary bent 40:00 [3] 17.7 km (2:16 / km)
slept:8.0 weight:172lbs

another spin on the bike at level 7 while reading. Was close to 11 miles during the final minute cooldown so spun the rpms way up to try and hit 11 miles at the 40 minute mark - hit about 165rpms without any real difficulty - wouldn't be able to sustain that for very long, but my leg muscles would not have even been able to consider that cadence a couple months ago. Encouraging.

Average rpm 102, average watts 124.

Wednesday Jan 21, 2009 #

Bike - Stationary bent 1:00:00 [3] 25.8 km (2:20 / km)
rhr:44 slept:6.0 weight:172lbs

just easy, steady spin on the bike - 99rpm avg, 122 watts average.

Stairs 2:00 [3]

Gym - Misc Machines (core) 5:00 [3]

Tuesday Jan 20, 2009 #

Stairs 3:00 [3]

left early with intentions of a decent gym workout, only to find out one of the boys had left the rear door to the van open all night - checked it out and sure enough battery was totally dead. Since I wasn't about to let Ellen come out later and find she couldn't get to work due to a dead van, I rolled it out of the garage and jump started it and hung around while the battery recharged. A while later it was good so off to work I went - guess I'll log stair climbs today instead.

Other (shovel) 15:00 [1]

Monday Jan 19, 2009 #

Other (shovelling) 20:00 [1]

About all I'm going to get....

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