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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Mar 15, 2009:

activity # timemileskm+mload
  Run - Trail2 4:50:20 25.85(11:14) 41.6(6:59) 108099.7
  Run - Road1 8:38 1.24(6:57) 2.0(4:19)2.6
  Total2 4:58:58 27.09(11:02) 43.6(6:51) 1080102.3

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Sunday Mar 15, 2009 #


Legs tired this AM - R leg sore about 3-4" above ankle bone on outside. Some chafing residuals. But nothing serious. Working this AM, then Haydens B-Day celebration later this afternoon, so probably nothing doing today... Need to finalize course designs for next weekend..

Saturday Mar 14, 2009 #

Run - Trail long (Case Mtn South) 4:31:00 [3] 37.6 km (7:12 / km) +1020m 6:21 / km
shoes: NB 474

5am start, 20F - first 75 minutes or so with lights, with Bruce, Mark and Scott. Started at Spring St parking, up over Case Mtn, then Shenipsit Trail S, down through Coups, across the power lines and into territory I'm not familiar with. Down around Buckingham Reservoir, then back to power lines and over to Birch Mtn Road, I then lead a 10 mile or so section through Meshomasic, down to Blackledge Falls and up through Gay City winding back up over at the cell tower on Coups. That was about 3:30 into the run and though I had been doing very well (around 9min pace), the power bars I had brought were frozen and thus I hadn't been taking on calories. I did a quick bonk from there and let the guys go ahead - lots of walking breaks ensued as I headed back to Case Mtn. Once I had the summit in sight, I pushed it a bit up and over and back to the car. Though I died at the end, it was a good run since I know where my limit is at the moment, that I need to have alternate calorie plans in place and that I'm smart enough to slow down and walk when I hit that point rather than trying to run through it and risk injury...

Off to work now for another 5+ hours on my feet.... oh yay...

Wednesday Mar 11, 2009 #

Run - Trail tempo (LoDFP) 19:20 [5] 4.0 km (4:50 / km) +60m 4:30 / km
shoes: NB 474

Hard run around the loop at Shafran - only a little ice on a N hillside, otherwise mostly good running with pockets of squishy mud or collapsing frost pockets. Felt really good to be running fast on trails and not tentatively expecting the next icy patch.

Run - Road warm up/down 8:38 [3] 2.0 km (4:19 / km)
shoes: NB 474

to/from Shafran on roads

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