Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 9, 2011:

	activity	#	time	miles		km		+m	load
	Run - Trail	3	4:06:31	20.69	(11:55)	33.3	(7:24)	1000	72.0
	Other	6	2:21:00
	Core	4	1:21:00						8.1
	Run - Treadmill	2	1:01:50	6.79	(9:06)	10.93	(5:39)		21.8
	Bike - Stationary	2	47:37						14.3
	Swimming	1	15:00						3.0
	Total	10	9:52:58	27.48		44.23		1000	119.3
	[1-5]	10	7:31:58
averages - sleep:7.4 rhr:45 weight:78.7kg

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Sunday Jan 9, 2011 #

8 AM

Run - Trail long (Traprock) 2:14:00 [3] 17.6 km (7:37 / km) +650m 6:26 / km
rhr:46 slept:8.5 weight:78.3kg shoes: 340 ORoc 2010

Training & recon run on the Traprock course with Kevin (aka the Goat, also the RD), John Agosto and David Merkt. A couple inches of new snow overnight on top of the snow from Friday night. Some icy spots on the rocky stuff, but fine with the Kahtoolas. Very windy on the ridgeline, with quite a bit of drifting so sometimes the snow was only an inch or two, other times you'd find yourself in 12-15" of it.

John was running off the front and missed the 3rd aid station (obviously not there today) and ran all the way back to the parking area before we reeled him in and retraced our steps to finish the official course so we got a bit of bonus mileage in. A good run which puts me over 20 miles of trails this weekend on top of a solid week in the gym. Only part of the training plan that's running a little shy right now is hiking miles, so perhaps I'll do some 15% treadmill hill hiking tomorrow - we'll see what I feel like.

	1	2	3
Avg Wt	176.7	175	173.4
rhr	48	48	45
sleep	7.2	7.9	7.4

C • updates 2

C • Map 3

Saturday Jan 8, 2011 #

7 AM

Run - Trail (Shenipsit) 1:03:22 [3] 9.6 km (6:36 / km) +250m 5:50 / km
rhr:44 slept:8.5 weight:77.8kg shoes: 340 ORoc 2010

Solo run - moonlight, half, old half, cw back around mountain. Then met up with the 8:30 crowd for the social run. GPS track includes both runs as well as ~12 minutes bs'ing in the parking lot. Felt good.

168.4# post run

8 AM

Run - Trail 49:09 6.1 km (8:03 / km) +100m 7:27 / km
shoes: 340 ORoc 2010

Social run - group of 8 this AM including a couple new Striders.

Easy run on modified sampler course - went all the way on larger trail out to 190, then back on Sodom Rd picking up the course over woodchuck. Cranked it up for a finish sprint coming down the backside and back to the parking area.

Friday Jan 7, 2011 #

5 AM

Core (upper 3) 20:00 [1]
rhr:47 slept:7.5 weight:77.8kg (rest day)

Other (steam room) 30:00 [0]

7 AM

Note

CNYO has updated the Snowgaine info - event to be held at the Nordic Center so it looks like skiing will need to be in the mix. I'll dig out the old beater skis, but will need to find a pair of ski boots - if anyone has an old pair of 3-pin nordic boots, size 11 they no longer use and want to donate to the cause, let me know. I'm not sure if anyone still makes 3-pin stuff anymore, I haven't seen it when I've been to XC places the past few years and rented.

Will start adding in some elliptical machines or whatever mimics the classic XC stride next week at the gym.

Note

7-day average down to 174# - I've officially dropped the first kg. 4 to go...

5 PM

Swimming 15:00 [2]

Other (Whirlpool) 15:00 [0]

Thursday Jan 6, 2011 #

5 AM

Core (upper 4) 16:00 [1]
rhr:44 slept:7.5 weight:78.4kg

Bike - Stationary (7.2km) 22:57 [3]

Other (Steam Room) 21:00 [0]

C • Heat 2

7 PM

Note

opted to have a small snack instead of succumbing to the desire to go out and grab lunch earlier. So after logging dinner I realized I had enough calories to spare for a warm fresh-baked brownie sundae with vanilla ice cream and still come out under target.

Sure doesn't taste like a diet. mmmmm....

Wednesday Jan 5, 2011 #

5 AM

Run - Treadmill warm up/down 20:05 [2] 2.46 km (8:10 / km)
rhr:44 slept:6.5 weight:79.5kg shoes: NB 790 {green}

Run - Treadmill tempo (15.0 init) 11:50 [4] 3.0 km (3:57 / km)
shoes: NB 790 {green}

Other (Steam Room) 25:00 [0]

5 PM

Run - Treadmill warm up/down 18:06 [2] 2.47 km (7:20 / km)
shoes: NB 790 {green}

Run - Treadmill tempo (3K @ 15.1) 11:49 [4] 3.0 km (3:56 / km)
shoes: NB 790 {green}

at Granby Y while Hayden climbed. Same routine as AM run.

Tuesday Jan 4, 2011 #

5 AM

Core (upper 3) 15:00 [1]
rhr:43 slept:7.0 weight:79.4kg shoes: NB 790 {green}

Bike - Stationary (5.3m) 24:40 [3]

Other (Steam Room) 20:00 [0]

Monday Jan 3, 2011 #

5 AM

Core (upper 3) 30:00 [1]
rhr:47 slept:6.5 weight:79.4kg (rest day)

Other (Steam Room) 30:00 [0]

12 PM

Note

Oh well, looks like the Lost & Found group evaporated under the pressures of public commentary.

I still feel that I would be healthier overall to lose a few pounds and think my rationale and targets are sound. Looks like I'll be forging ahead in a vacuum. I'll make sure to log most of my dietary comments as private notes so I don't give anyone cause to complain. Thanks for trying Peter....

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