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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 23, 2011:

activity # timemileskm+mload
  Heat5 2:20:00
  Run - Trail1 1:02:38 6.34(9:53) 10.2(6:08)18.8
  Hiking2 1:00:00 3.76(15:58) 6.05(9:55) 82932.0
  Snowshoe1 51:34 3.11 5.037.3
  Run - Road1 48:00 5.28(9:05) 8.5(5:39)14.4
  Exercises (various)2 38:007.6
  Shoveling2 35:007.0
  Bike - Mtn Trainer1 32:359.8
  Total11 7:47:47 18.49 29.75 829126.9
  [1-5]9 5:27:47
averages - sleep:7.7 rhr:46 weight:169.1lbs

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Sunday Jan 23, 2011 #

7 AM

rhr:46 slept:9.0 weight:168.8lbs

Avg Wt176.7175173.4172.5169.1
9 AM

Bike - Mtn Trainer (12.72km) 32:35 [3]

Originally wanted to go do a longer snowshoe at the forest, but it was -10F when I got up so I talked myself into waiting until 9 and going to the gym instead.

A little longer on the bike today, stepped up to the next level. Very fun course, except I kept running into the abutment on a narrow bridge on every lap until I slowed way down to a crawl across that bridge.

Heat (sauna) 25:00 [0]

a good sweat.

When I left the Y, it was actually very nice out - 15F or so - and I was kind of wishing I had elected to go snowshoeing, but this is still a recovery week, so I can hopefully get back to the longer stuff next week.

Only two hours left to hit my training goal for January - yea! The sauna/steam room stuff doesn't count toward that total.

Saturday Jan 22, 2011 #

10 AM

Snowshoe race (H,T & W) 33:34 [5] 5.0 km (6:43 / km)
rhr:43 slept:8.5 weight:169.6lbs shoes: 340 ORoc 2010

update: - finally got results - 33:34, 90 seconds behind the winning time... woot!!

A tough course today in Readsboro, VT - deep unbroken singletrack made for a very anaerobic 3 miles along the Catamount trail. Managed to get out with the lead group before the change to singletrack 100m down the trail and settled into 7th or 8th spot for the first half. Realized I really couldn't maintain that effort for another mile and a half and had Amy Lane breathing down my back so stepped aside to let her pass and BAM! before I could get back on the trail I had surrendered 10-12 spots to the train immediately behind her. With no real viable passing options, I ultimately settled for 19th place with only one fall in the last half mile.

Most folks I spoke with fell much more than I did, so I don't feel so bad. Since the lead group was trading trail breaking duties, the top 25 or so finished within 2 minutes of the leaders so I wasn't that far behind but you really had to win your position early, then run a clean race - one fall and and you lost quite a few places with no real hopes of regaining them unless someone in front of you went down. My loss of position was simply me trying to be polite to the obviously faster runners right behind me. I'll think long and hard before conceding my position in this kind of race again...

Snowshoe warm up/down 18:00 [3]

Friday Jan 21, 2011 #

8 AM

Run - Trail (powerline & back?) 1:02:38 [3] 10.2 km (6:08 / km)
rhr:44 slept:8.5 weight:167.8lbs shoes: 340 ORoc 2010

3-4" of powder, not recently plowed, plus dirt road uneven and icy. Went beyond the barrier to north end of lake deeper snow. So logged it as a trail run due to footing and difficulty even though it was all technically on 'roads'. Felt good & very peaceful with light snowfall.

Supposed to report to work by noon, but I think I'll take a half personal day and just start the weekend early.
1 PM

Shoveling 20:00 [2]

this light fluffy stuff is pretty easy, all things considered...

Thursday Jan 20, 2011 #

5 AM

Heat (sauna) 20:00 [0]
rhr:51 slept:7.5 weight:167.8lbs (rest day)

not really feeling up to working out, so hit the sauna and called it a zero. Maybe run later... Need to get back out on trails, I wonder if the warm temps of the past couple days will mean firmer snowmobile trails at the forest now the cold weather set back in today? Have they even plowed out the parking lot yet?
3 PM

Shoveling 15:00 [2]

clearing out the ice around the mailboxes while waiting for Jacksons bus. Probably a moot point as more forecast to fall tonight... sigh....

Wednesday Jan 19, 2011 #

5 AM

Exercises (various) (core 3) 16:00 [2]
rhr:45 slept:5.5 weight:169.7lbs

Heat (sauna/steam) 25:00 [0]

5 PM

Heat (sauna/steam/whirlpool) 40:00 [0]

Tuesday Jan 18, 2011 #

8 AM

rhr:46 slept:9.0 weight:169lbs

4 PM

Run - Road (barrier & back) 48:00 [3] 8.5 km (5:39 / km)
shoes: 340 ORoc 2010

ick... rainy, 34F, icy roads. But I got out the door. Legs felt good, but the energy wasn't there. Might be that I don't have a lot of energy in the afternoon, or I ate lunch an hour before, or residual from two good hill walking workouts yesterday. Supposed to be a lighter week anyhow...
8 PM


cleared the 10,000 visitor mark today. must have been folks with nothing better to do on a stormy Tuesday. :-)

Monday Jan 17, 2011 #

5 AM

Exercises (various) (core 4) 22:00 [2]
rhr:46 slept:6.0 weight:171lbs

Hiking hills (treadmill) 25:00 intensity: (5:00 @2) + (20:00 @4) 2.53 km (9:53 / km) +329m 5:59 / km
ahr:94 max:130 shoes: NB 790 {green}

Heat (sauna/steam) 30:00 [0]

5 PM

Hiking hills (treadmill) 35:00 intensity: (5:00 @2) + (30:00 @4) 3.52 km (9:57 / km) +500m 5:49 / km
shoes: NB 790 {green}

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