Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 27, 2009:

	activity	#	time	miles		km		+m	load
	Run - Road	3	2:03:33	13.48	(9:10)	21.7	(5:42)	335	34.4
	Run - Trail	1	1:04:54	4.9	(13:15)	7.88	(8:14)	200	19.5
	Hiking	1	50:00	2.49	(20:07)	4.0	(12:30)	120
	Total	5	3:58:27	20.87	(11:26)	33.58	(7:06)	655	53.9
	[1-5]	4	3:08:27
averages - sleep:6.7 rhr:49 weight:76.8kg

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Sunday Dec 27, 2009 #

Note
rhr:47 slept:8.5 weight:76.2kg

Hiking (Crandalls) 50:00 [0] 4.0 km (12:30 / km) +120m 10:52 / km
shoes: Roclite 312gtx

Afternoon hike w/ the family - newly paved ADA connector trail to Parker connector, then red loop up top and then back. Very muddy trails, but nice afternoon to be out. Back to work tomorrow..

Saturday Dec 26, 2009 #

8 AM

Run - Trail long (Soapstone) 1:04:54 [3] 7.88 km (8:14 / km) +200m 7:19 / km
rhr:49 slept:6.5 weight:76.7kg shoes: Roclite 312gtx

Nice run w/ John Agosto & Dave Almand. Collection of trails - assault, moonlight, half marathon and such, finishing with a climb of killer hill and then down to the parking lot. Warm, just above freezing so footing was pretty good. Screaming downhill on the Quarry Trail as well as the Shenipsit Trail N off the summit at the end.

Put a quickie map of the route up on the strider site

Friday Dec 25, 2009 #

Note
rhr:50 slept:4.5 weight:77.6kg

Run - Road (Scrooge Scramble 5K) 43:06 [1] 5.0 km (8:37 / km) +20m 8:27 / km
shoes: Roclite 312gtx

Got the whole family out for the Scrooge Scramble 5K on a gorgeous xmas morning, about 30 at the start. Over 100 runners turned out for this run to benefit the Cornerstone Foundation system of shelter, food kitchen, clothing bank etc. Ran w/ Hayden, who walked quite a bit after the first mile or so and we finished up in just over 43 minutes, Anna coming in around 4 minutes later and Jackson and Ellen another 6-7 back.

Merry Christmas...

Thursday Dec 24, 2009 #

Note
rhr:48 slept:7.5 weight:77.1kg

The G be creepin in the wrong direction.... step away from the xmas fudge....

Run - Road tempo (Hare & back) 19:57 [4] 4.7 km (4:15 / km)
shoes: Roclite 312gtx

Quick early AM run just to get out the door. 23F, roads basically ok w/ some avoidable icy spots. Negative splits - 10:00 outbound, 9:57 back.

Wednesday Dec 23, 2009 #

Note
rhr:48 slept:6.25 weight:77.1kg

Tuesday Dec 22, 2009 #

5 AM

Run - Road hills (Happy Hill Tuesday) 1:00:30 [3] 12.0 km (5:03 / km) +315m 4:27 / km
rhr:50 slept:6.5 weight:76.2kg shoes: Roclite 312gtx

Hill repeats on Hopkins Rd - 17F, clear, pre-dawn glow at the end.

Met Bruce, Mark & Scott for the first of many weekly hill sessions. 2km down to Rt83, then 2km and 105m climb back up - mostly dirt road, bit of pavement at the bottom. Good footing. Pretty even splits - 19:53, 20:06, 20:29 - tossed in a surge on the last one but couldn't keep it going - died near the top. Good to have done it, great company...

Monday Dec 21, 2009 #

Note
rhr:50 slept:7.0 weight:76.7kg

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