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Training Log Archive: cmorse

In the 7 days ending Jan 30, 2011:

activity # timemileskm+mload
  Shoveling5 4:17:0051.4
  Snowshoe1 1:03:46 4.0 6.4443.6
  Heat4 1:00:00
  Run - Trail1 1:00:00 6.52(9:12) 10.5(5:43)18.0
  Run - Road1 56:01 6.21 10.028.8
  Bike - Mtn Trainer2 46:0413.8
  Hiking1 33:31 2.16(15:33) 3.47(9:40) 50015.7
  Run - Treadmill1 33:00 3.03(10:54) 4.87(6:47)15.8
  Exercises (various)2 31:007.5
  Total12 10:40:22 21.92 35.28 500194.6
  [1-5]12 9:40:22
averages - sleep:7.5 rhr:45 weight:170.4lbs

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Sunday Jan 30, 2011 #

10 AM

Snowshoe race (Curly's) 43:46 [5] 4.0 mi (10:57 / mi)
rhr:47 slept:8.5 weight:171.2lbs shoes: NB 790 {green}

A good crew of 7 Striders made the trek up to Curly's along with a few O faces (Phil & the Trysons). Wasn't expecting too much as I thought the conditions would be the deep powder of last week coupled with the steep climb that makes Curly's special. But the trail, although narrow single track, was pretty solid footing as long as you stayed in the middle. Get sloppy and step to the edge and you'd go a bit deeper and risk a face plant.






Yesterday's run definitely took its toll as I didn't have much in the tank on the monster climb up to the ridge, but felt pretty good on the flats and a really solid, screaming downhill on ski trail the race is named for - passed 5 or 6 folks on the steeps. Not sure on time or place, but quite happy with the performance all things considered.

{edit} 24th of 117 finishers, updated time

169.4# post

Snowshoe warm up/down 20:00 [1]

11 PM

Note

1.3# in the wrong direction. I'm pretty sure its because with all the shoveling and whacked schedule, I was helping myself to sugary snacks too often including soda & iced tea. The good news is even though I'm heading the wrong direction at the moment, my spare tire seems smaller - so maybe I'm just packing it elsewhere. Haven't posted a zero since the end of 2010 (New Years Eve).


L&FStart12345678910
Avg Wt176.7175173.4172.5169.1170.4
rhr484845454645
sleep7.27.97.47.57.77.5

Saturday Jan 29, 2011 #

9 AM

Run - Road race 44:01 [4] 10.0 km (4:24 / km)
rhr:43 slept:8.5 weight:171.2lbs shoes: 340 ORoc 2010

No good trail running options this AM, and didn't really feel like doing the usual out and back to the lake, so decided to head up to Forest Park in Springfield for the Snowstorm 10k after reading PG's log last night. I've only ever run one 10k in my life, up at Forest Park a couple years ago. At registration they ask you to predict your finishing time, and I really had no idea what kind of time I might run, so said 49 minutes, but felt that was probably rather optimistic on my part.

The course winds through neighborhood streets around the park and then loops back into the park and picks up the 5k route for the final couple miles - back out of the park and along more sidewalks and city streets before finishing back at the Skate House. I figured the roads would be mostly snow covered (and I was correct) so I wore the O-Rocs for traction.

Race started out on a short stretch of narrow, unplowed trail with a good crowd jostling for position on the loose footing. I scooted off to the right and managed to move ahead in the field rather quickly. Hit the hill up and away from the Skate house and moved up the hill feeling quite strong and without much effort. Passed quite a few people and got a little worried that I was going out too hard, being not too far back of fellow Strider David Merkt, a much younger and speedier guy than me. But I didn't feel I was pushing it, so went with it. With the packed snow footing, I focused on a faster turnover and keeping my feet beneath me rather than longer strides. Aimed for the good packed snow & ice and avoided both the bare pavement patches as well as the slushier type snow.

Felt strong all the way around and never really felt I was 'racing' until we got back into the park and I opened it up a bit on the downhill to try and distance myself from chasers and attempt to gain on the person in front of me. Didn't manage to catch him, but very pleased and quite surprised to finish in 8th position, a couple spots ahead of David M. And beat my predicted time by over 5 minutes - no chance of winning a prize for that one...

Only logged this as a level 4 because except for the very end, I was never pushing my limits and always felt I had something in reserve. But I'm racing Curly's Record Run tomorrow, so didn't want to leave everything in Springfield either...

168.6# post

Run - Road warm up/down 12:00 [2]
shoes: 340 ORoc 2010

Friday Jan 28, 2011 #

6 AM

Note
rhr:45 slept:8.0 weight:171.6lbs

7 AM

Shoveling 20:00 [2]

3 PM

Shoveling 45:00 [2]

Thursday Jan 27, 2011 #

5 AM

Shoveling 12:00 [2]
rhr:42 slept:7.5 weight:170.4lbs

plan was to go for an early headlamp run while the storm wound down. But got outside to find quite a bit more snow than forecast and still falling (12-13 inches) And my kids have apparently relocated my shovel. damn...

Shoveled out the path to driveway with a different shovel trying to find mine, but the ergonomics of that shovel make it really awkward for me to use (ie it sucks...) so gave up and came inside. I'll wait for the kids to find mine when they get up. Bummed I didn't get the headlamp run in though....
8 AM

Shoveling 2:20:00 [2]

going to be the theme for the day I think. Looks like about 16" of additional snow. All without my regular shovel... ugh...

Note

Strength just surpassed Trail Running to take the lead in my 30 day totals. Most of that 'strength' is shoveling. I think we've had just about enough and can get back to runnable trails again thank you...
12 PM

Run - Trail (SLR repeats) 1:00:00 [3] 10.5 km (5:43 / km)
shoes: 340 ORoc 2010

Hare & back route, but with 3 repeats of dirt road. Plowed, but still pretty sketchy footing, so logging it as a trail run rather than a road run. Also puts Trail Running back in the lead for the monthly totals :-)
4 PM

Shoveling 40:00 [2]

Jackson managed to find my shovel under all that stuff - so I worked on the end of the driveway and around the post that used to hold the mailbox until the sun disappeared and it all set up like concrete. No more for today...

Wednesday Jan 26, 2011 #

5 AM

Hiking hills (treadmill) 33:31 intensity: (3:31 @2) + (10:00 @3) + (20:00 @4) 3.47 km (9:40 / km) +500m 5:37 / km
rhr:48 slept:5.5 weight:170lbs shoes: NB 790 {green}

didn't sleep well, feeling pretty tired this AM. But this puts me over my monthly goal of 30 hours (not counting sauna). And still have a few days to pad the numbers too. Looks like snow coming earlier than expected today, so probably won't be going to the gym in Granby with Hayden later - perhaps I'll sneak out onto the roads for a bit this afternoon.

Heat (sauna) 10:00 [0]

Tuesday Jan 25, 2011 #

5 AM

Exercises (various) (core 5) 18:00 [2]
rhr:44 slept:7.0 weight:168.4lbs

Bike - Mtn Trainer (4.6km) 24:40 [3]

Heat (sauna) 15:00 [0]

Monday Jan 24, 2011 #

5 AM

Exercises (various) (core 5) 13:00 [3]
rhr:46 slept:7.5 weight:170.2lbs

Bike - Mtn Trainer (4.6km) 21:24 [3]

Heat (sauna) 20:00 [0]

5 PM

Run - Treadmill hills 33:00 intensity: (10:00 @2) + (23:00 @4) 4.87 km (6:47 / km)
max:163 shoes: NB 790 {green}

older treadmill, varying incline from 5-15%, but no cumulative climb figure. Finished with a fast 800m before cooldown.

Heat (sauna) 15:00 [0]

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