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Training Log Archive: cmorse

In the 7 days ending Dec 6, 2009:

activity # timemileskm+mload
  Run - Trail1 51:40 5.59(9:14) 9.0(5:44) 8017.5
  Run - Mixed1 41:30 4.97(8:21) 8.0(5:11)12.5
  Run - Road1 31:30 3.11(10:08) 5.0(6:18)6.3
  Orienteering1 28:49 1.06(27:17) 1.7(16:57)8.6
  Total4 2:33:29 14.73(10:25) 23.7(6:29) 8044.8
averages - sleep:6.7 rhr:46 weight:167.9lbs

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Sunday Dec 6, 2009 #

Note
rhr:45 slept:5.0 weight:169lbs

Saturday Dec 5, 2009 #

Note
rhr:45 slept:7.0 weight:169lbs

9 AM

Run - Road (Snowstorm Classic) 31:30 [2] 5.0 km (6:18 / km)
shoes: Roclite 312gtx

First Snowstorm Classic of the season with Hayden. Fairly consistent run and a new 5K PR by 8:25. Saw George and Lyn (who broke the F69 course record by over 2.5 minutes). then off to the Strider Holiday party for some pizza 'sumption and election of new officers, and then home to Jackson's birthday party already in progress.

And hopefully off to the villa DeWeese for some night-O a bit later on assuming road conditions will actually allow getting up Ratlum Mtn....
6 PM

Orienteering (RHINO Short) 28:49 [3] *** 1.7 km (16:57 / km)
shoes: Roclite 312gtx

Opted for the short course with Hayden. Snowing pretty hard, about 3-4 inches on the ground when we went out. Lots of fun - what 8 year old wouldn't love running through the woods, in the dark, in the snow with full approval to run through swamps, get wet and generally have fun!









Followed by mighty fine holiday festivities courtesy of Charlie and Rhonda. Thanks for the invite!!!

Friday Dec 4, 2009 #

Note
rhr:50 slept:7.5 weight:166lbs

Thursday Dec 3, 2009 #

6 AM

Run - Mixed (SLR / Hare) 41:30 [3] 8.0 km (5:11 / km)
rhr:45 slept:7.5 weight:167lbs shoes: NB 790 {orange}

66F & windy @ 6:30 - time for a run...

Road out by lake, then opted to run up hill on trails and cut back toward Hare. Nice run....

Wednesday Dec 2, 2009 #

1 PM

Run - Trail (Walker Res) 51:40 intensity: (48:40 @3) + (3:00 @5) 9.0 km (5:44 / km) +80m 5:30 / km
rhr:45 slept:5.5 weight:169lbs shoes: Roclite 312gtx

afternoon run w/ Ron from Walker Res, over to Belding, up to Valley Falls and return. Comfortably brisk pace with 3x 60s fartlek intervals - all three on gentle uphills trying to max out the leg turnover...

Tuesday Dec 1, 2009 #

Note
rhr:47 slept:7.5 weight:168lbs

Monday Nov 30, 2009 #

Note
rhr:46 slept:7.0 weight:167lbs

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