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Training Log Archive: cmorse

In the 7 days ending Mar 8, 2009:

activity # timemileskm+mload
  Run - Road3 5:22:20 36.29(8:53) 58.4(5:31) 92096.7
  Bike - Stationary bent1 30:00 12.05(2:29) 19.4(1:33)9.0
  Orienteering1 29:42 2.61(11:23) 4.2(7:04) 1255.9
  Total5 6:22:02 50.95(7:30) 82.0(4:40) 1045111.6
averages - sleep:7.5 weight:174lbs

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Sunday Mar 8, 2009 #

Orienteering (Crandalls) 29:42 [2] *** 4.2 km (7:04 / km) +125m 6:09 / km
shoes: NB 474

had a little time this AM so went over to Crandalls to test run one of the courses and tweak as needed. Course A (about 2.5km) will probably have a remote start with a 1100m walk to the start triangle (uphill). This will allow most of the course to utilize the interesting terrain on top of the hill and then beat a hasty 500m final leg back to the finish. Second course will utilize the lower part of the map.

(note time logged includes jogging up the hill to start and some wandering to double check control locations)

Saturday Mar 7, 2009 #

Run - Road long 1:54:00 [3] 20.2 km (5:39 / km) +310m 5:14 / km
slept:7.5 shoes: NB 474

early AM run with Bruce, Mark & Scott - started at 5am valley falls > reservoir road, fish and game, old post. They continued on around the lake for a 22 miler, but since I did 17 yesterday, I opted not to temp fate, particularly on roads, and parted ways with them to head back to round out a 13 miler or so. Nice morning, slightly above freezing, but some patches of icy snowmelt in some spots.

Friday Mar 6, 2009 #

Run - Road long (Stafford Springs) 2:35:00 [3] 27.2 km (5:42 / km) +360m 5:21 / km
shoes: NB 474

Dropped van off at Dougs and proceeded to run east - Sandy Beach > Buff Cap > Charles > Plain > Rt32 > stop at Cumby's for a Gatorade in SS > Rt140 > Collins > Hopyard > Conklin > West Shore > Rt30 > Webber > Home. Decent run, took some walking breaks after Crystal Lake.

Will likely have to go out for another short run later to fetch the van.

Wednesday Mar 4, 2009 #

Run - Road hills (Bald Hill) 53:20 [3] 11.0 km (4:51 / km) +250m 4:21 / km
shoes: NB 474

sunny, 27F, cold wind. up and over Bald Hill to town green, then back up and over to home. Felt pretty good.

Tuesday Mar 3, 2009 #

Bike - Stationary bent hills (Random Hills 12) 30:00 [3] 19.4 km (1:33 / km)
ahr:113 max:145 weight:174lbs

111 rpm
145 watts

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