Training Log Archive: cmorseIn the 7 days ending Feb 21, 2010:
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Sunday Feb 21, 2010 #
7 AM
Note
rhr:47 slept:8.0 weight:76.2kg
knees sore (standing on concrete all day), somewhat dehydrated. Another 8 hours of flower show in store- looking like a zero in the making at this point....
Saturday Feb 20, 2010 #
5 AM
Run - Road long 1:17:38 [3] 14.5 km (5:21 / km)
rhr:47 slept:7.5 weight:76.7kg shoes: Roclite 312gtx
Joined Scott & Mark for the first part of their 25 mile morning run. Ran to Hopkins > Pinnacle > Ellington Ave > north end of lake > Shenipsit Lake Rd and I stopped at home and left them to continue on up Webster and beyond.
Legs really didn't want to run this AM, but glad I got out the door. This run plus Tuesday's hill session will put me over the top for road miles this month. Just need to pull up the trail miles, core exercises and bike miles - though the latter is a real long shot...
Time to shower and head in to Hartford for 10 hours of flower show duty.
Legs really didn't want to run this AM, but glad I got out the door. This run plus Tuesday's hill session will put me over the top for road miles this month. Just need to pull up the trail miles, core exercises and bike miles - though the latter is a real long shot...
Time to shower and head in to Hartford for 10 hours of flower show duty.
10 AM
Core 20:00 [0]
lots of random stretches duruing 10 hour flower show stint. Didn't get an oportunity to sit once.
Friday Feb 19, 2010 #
5 AM
Note
rhr:50 slept:7.0 weight:77.1kg
3 PM
Run - Trail hills (Airport Run) 1:09:49 [3] 12.5 km (5:35 / km) +350m 4:54 / km
shoes: Roclite 312gtx
afternoon run - nice conditions - mid 30's mostly overcast. Up Soapstone and down to Rt 83 (30:19) then back up (39:30). Tight glutes, probably do some squats this evening. Good to have done it....
Wednesday Feb 17, 2010 #
6 AM
Run - Trail long (Shenipsit) 1:27:45 [3] 14.5 km (6:03 / km)
shoes: Roclite 312gtx
Pre-dawn run at the forest, but only needed the light for about 30 minutes or so. About 6 inches of fresh snow, some snowmobile tracks but the footing was not firm and a lot of work. North on Sodom Rd, across 190, Galbraith to Avery, then trails N through the forest to Worthington. Retrace back to Soapstone. Early morning sun on the mountain was gorgeous - too bad I didn't have my camera.
Had originally thought about heading S down to Rt 83 for another 8 miles (Airport Run) but elected to stop at just shy of 90 minutes, head home and get some bike time and core exercises done instead.
Splits: 43:56, 43:49 - not bad...
Had originally thought about heading S down to Rt 83 for another 8 miles (Airport Run) but elected to stop at just shy of 90 minutes, head home and get some bike time and core exercises done instead.
Splits: 43:56, 43:49 - not bad...
Bike - Recumbent (trainer) 30:00 [3] 10.0 mi (3:00 / mi)
shoes: Slipstream
Core 15:00 [1]
Note
post training - back seems ok, right elbow hurts when I put weight on it when doing side planks - but I can deal with it. But it appears no lasting damage from yesterday's tumble down the stairs, so off with the injured flag.
12 PM
Core (deep knee bends) 4:00 [1]
quads tight so did a few of these to loosen up
8 PM
Core 15:00 [1]
and more exercises - core + squats, still not caught up though...
Tuesday Feb 16, 2010 #
5 AM
Run - Road hills (Happy Hills) 40:29 [3] 8.0 km (5:04 / km) +210m 4:28 / km
rhr:44 slept:6.5 weight:77.1kg (injured) shoes: Roclite 312gtx
Fell down the garage stairs on my way out this AM - banged up my back and my right elbow. Luckily I landed on most of the stuff I was carrying out to the van or I might have hit bottom a bit harder.
Met Bruce & Scott for the usual Tuesday AM shenanigans, but my back was bothering me so I cut it short after 2 go-rounds. Felt like a wuss for dropping, but sitting here at my desk an hour later the middle of my back is still doing little spasms. We'll mark it as injured and hope it doesn't last too long. Damn...
splits 19:04, 20:15
Met Bruce & Scott for the usual Tuesday AM shenanigans, but my back was bothering me so I cut it short after 2 go-rounds. Felt like a wuss for dropping, but sitting here at my desk an hour later the middle of my back is still doing little spasms. We'll mark it as injured and hope it doesn't last too long. Damn...
splits 19:04, 20:15
6 PM
Core 13:00 [1]
quick set before dinner
Monday Feb 15, 2010 #
8 PM
Note
Another zero. Pretty pathetic week - all my monthly goals are well under target. Hitting the hills in the AM, then try to get everything back on track by the end of the week....