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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 2, 2011:

activity # timemileskm+mload
  Run - Trail2 3:08:00 15.94(11:47) 25.66(7:20) 60056.4
  Hiking3 2:08:00 3.39 5.46 20012.8
  Exercises (various)4 1:20:009.5
  Swimming3 1:15:0013.5
  Heat3 1:02:30
  Bike - Mtn Trainer2 38:49 4.6 7.411.6
  Run - Treadmill1 20:00 2.14(9:20) 3.45(5:48) 1006.0
  Total11 9:52:19 26.08 41.97 900109.8
  [1-5]11 8:49:49
averages - sleep:7.9 rhr:48 weight:175lbs

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Sunday Jan 2, 2011 #

7 AM

Run - Trail (Case Mtn) 1:31:00 [3] 12.16 km (7:29 / km) +350m 6:33 / km
rhr:46 slept:6.25 weight:172.4lbs shoes: 340 ORoc 2010

Both snowshoe races canceled due to marginal conditions. So John, Dave & I headed to Case Mountain for an hour and a half of foggy, icy, slushy, muddy trails in the rain. Ran the first half with the microspikes, but ran out of snow up on top of some of the rocky sections, so ran the second half with just the Oroc spikes.

9 PM

Note

12345678910
Avg Wt176.7175
rhr4848
sleep7.27.9

Saturday Jan 1, 2011 #

7 AM

Run - Trail long (Soapstone) 1:37:00 [3] 13.5 km (7:11 / km) +250m 6:35 / km
rhr:47 slept:9.0 weight:176lbs shoes: Mindbender

Run w/ Dave - moonlight, reverse half, new stuff east and back, then Sodom Rd out & back w/ Ginny. Wore the microspikes instead of snowshoeing. 32f, overdressed, no fluids.
3 PM

Hiking (Galbraith) 45:00 [1]
shoes: Mindbender

late afternoon hike with family 3.6km

Friday Dec 31, 2010 #

6 AM

Note

2010 Year in Review

"sometimes you're the windshield,

.....sometimes you're the bug"


Started out feeling great in January, exercising in some form every day. Continued into February with a 50k beach run on the cape but then Lyme symptoms began creeping back in later in the month. Back on antibiotics in the spring with a fairly quick rebound, but then a long plateau which is still ongoing. Due to the struggle with Lyme I didn't have any real 'goal' events on the schedule for most of the year and that really shaped the year overall.

I put less than 12 hours on the bike this year and much of that was on the trainer - the bike saw the road only 5 times.

I did less than 12 hours of orienteering events this year and almost half of that came at the Hudson Highlander in October - I was quite pleased with that performance.

On the up side, I did get out the door for 37 long runs on the trails, totaling over 500 miles with the longest at 34.5 miles. Many thanks to my Shenipsit Strider pals for providing the motivation & opportunities to get out and do these long runs as they allowed me to push my total running over 1000 miles for the first time ever. That's not a huge amount among serious runners, but for me that's a major milestone. It also meant that my total training volume for the year was over 300 hours, again not earth-shattering, but a new lifetime high for me.
















Also did a lot of hiking this year mostly with the family including Hayden's first backpacking trek, a 4-week family camping/hiking road trip to the Rocky Mountain West in August and a long weekend to Acadia in October.

In the fall, rather than waiting around for the Lyme to go away, I began running again more consistently, getting in the long trail runs, including some through runs on the Shenipsit & Metacomet trails.

For 2011, I'm looking to get back into Rogaining shape and be competitive in the CNYO Trifecta Cup - (Snowgaine, ReGaine & Rogaine) and to peak for the Henry Coe Rogaine in November, particularly if it gets the bid for US Rogaine Champs. I am looking for potential partners for one or more events if anyone is interested...



The plan at this point is to keep at the long trail runs on weekends interspersed with some snowshoe racing, and try to fill the mid-week with non-running (strength/bike/pool) training at the Y. After snowshoe season I'll begin extending the distance on the long runs and begin working in some long hiking & backpacking. Also working on a few new tactics with the Lyme, but I'm moving forward with the mindset that I'll make the best of where I'm currently at even if we never totally eliminate it, but I'm hopeful more progress will be made as we slide on in to 2011.

I'm also directing the NipMuck Trail Marathon in early October - which just got a great writeup in TrailRunner magazine as one of the 6 'must-do' trail marathons in the US. No pressure though... :-)

Preliminary Schedule

  1. Base building & Snowshoe Racing
  2. more base & race....
  3. CNYO Snowgaine
  4. Traprock 50k
    Sunapee-Monadnock Backpack
  5. Soapstone
  6. CNYO ReGaine
  7. Vermont 100 (pacing)
  8. CNYO Rogaine
  9. Pawtuckaway Camping Weekend
  10. NipMuck Marathon (directing)
  11. US Rogaine Champs
  12. offseason
7 AM

Note
rhr:46 slept:8.0 weight:176.8lbs (rest day)

December 2010 Wrapup







Some good long trail runs early in December, but not a lot of mid-week activity. Got the family a membership at the new Y in Ellington for xmas and started using it the week before. Hopefully this will give me more regular mid-week exercise, though not necessarily running, to complement the long runs on weekends.

December was planned as a low volume month, and I'm happy with my goals - even had to curtail the urge to go out for some extra runs this last week. New month and new year starts tomorrow. More Snowshoe racing in the plans which subs for some of the trail miles, total volume target 30+ hours, Monday's & Fridays are targeted for rest days with only light strength workouts or hiking planned. Leaving the specifics pretty loose and relying on total time for my targets. Time will tell.

Oh yes, and the Lost & Found club. Goal is to lose 5kg by the Snowgaine to put myself in the middle of the healthy weight range instead of just under the overweight threshold. Starting at 176#, looking at 165# by March 1st and under 160# by Traprock. That will probably be the hardest target to hit, I haven't been under 160# in many decades....

Thursday Dec 30, 2010 #

7 AM

Note
rhr:47 slept:8.25 weight:175lbs

1 PM

Hiking (Soapstone Geocache) 1:18:00 [1] 5.0 km (15:36 / km) +200m 13:00 / km
shoes: Mindbender

Geocache hike with boys. Found one, which is one more than I figured we'd find due to snow cover. A nice romp in the snow on a gorgeous afternoon though there were some cold wet feet when we were done.

Wednesday Dec 29, 2010 #

6 AM

Exercises (various) (upper 3) 15:00 [1]
rhr:49 slept:8.0 weight:175lbs

Bike - Mtn Trainer 21:35 [3] 4.6 mi (4:42 / mi)

Heat 17:30 [0]

11 AM

Swimming 30:00 [2]

went to Y in Granby to check out climbing w/ Hayden. Wall was closed so we swam instead.
4 PM

Exercises (various) (shovelling) 15:00 [2]

cleaning up the heavy glop at the end of the driveway. Was hoping the boys might do it but finally caved & did it myself.
7 PM

Swimming 15:00 [1]

Tuesday Dec 28, 2010 #

6 AM

Exercises (various) (upper 3) 20:00 [1]
rhr:50 slept:7.0 weight:176lbs

Bike - Mtn Trainer (Park / Fun) 17:14 [3]

Tried out the Trixter xDream bike - beginner level 15min + 1 lap. Only dumped it once. Good enough to advance to fitness level. Need to remember to stop pedalling and brake through corners. Shifting occasionally would probably help things too.

Fun machine -could become a regular thing.

Run - Treadmill 20:00 [3] 3.45 km (5:48 / km) +100m 5:04 / km

Hiking warm up/down (treadmill cooldown) 5:00 [1] 0.46 km (10:52 / km)

Heat (steam room) 30:00 [0]

Monday Dec 27, 2010 #

7 AM

Note
rhr:50 slept:8.5 weight:174lbs

9 AM

Exercises (various) (Shovelling) 30:00 [1]

2 PM

Swimming 30:00 [2]

Took Hayden to the Y this afternoon. Some lap pool - I swam 400m, not much, but a lot for me. This swimming stuff's not easy. Then I did some pool running and stretches while he was having fun in the shallower warm pool.

Heat (Whirlpool) 15:00 [0]

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