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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Apr 3, 2011:

activity # timemileskm+mload
  Run - Trail2 1:46:39 13.14(8:07) 21.15(5:03) 20076.3
  Run - Road1 1:15:00 9.51(7:53) 15.3(4:54) 41022.5
  Run - Mixed1 1:00:20 7.77(7:46) 12.5(4:50)18.1
  Heat2 35:00
  Exercises (various)1 15:003.0
  Total6 4:51:59 30.42 48.95 610119.9
  [1-5]5 4:16:59
averages - sleep:7.4 rhr:43 weight:166.8lbs

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MoTuWeThFrSaSu

Sunday Apr 3, 2011 #

5 AM

Note
rhr:41 slept:8.25 weight:167.4lbs

short & fast it is, off to Bimblers w/ Dave S & Jaime
9 AM

Run - Trail warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: old 285 Roclite A

Warm up run on the course with Dave. Unfortunately, when I came to the first downed tree, I went to gracefully jump up and over, caught a toe and came down quite ungracefully on top of the tree - drew blood in 4 different locations and quite rattled. Shook it off and cut the warm up short.

Run - Trail race (Bimblers Bash) 1:01:16 [5] 12.0 km (5:06 / km) +200m 4:43 / km
shoes: old 285 Roclite A

A bit sore from my tree encounter, but ready to go at 9am. Race is advertised as 10k(ish) but Dave's GPS says 7.4 miles and it had a lot of rolling climb so I think 200m is a comfortable estimate. Lots of rocks, roots, muddy sections and twisting trails including some requiring navigation on all fours. A very enjoyable, but technical course. After my warmup issue, I started conservatively back in the pack, but soon got frustrated with the pace of those in front of me so began slowly picking off folks and moving up the field. Got in behind Marie for most of the first 4-5km, but eventually she moved ahead to win the womens race in solid fashion. I kept moving along at a good steady pace, holding a little in reserve since I knew the course was longer than 10k, but had no real notion of how long, nor had I ever run it before. Wasn't wearing a watch, so time was of no help - just went on how I felt. Continued to slowly pick folks off, mostly on gentler climbs. Finished up just over an hour in 15th spot, 3rd masters, about 10 minutes behind Wil Hawkins, who totally crushed the course... Probably 200-220 total runners. Quite happy with the result.


Saturday Apr 2, 2011 #

6 AM

Note
rhr:44 slept:8.0 weight:168.6lbs

two zeros this week (too busy). Starting to pork a bit. Time to run, maybe some bike later on...
7 AM

Run - Mixed (Electric Company) 1:00:20 [3] 12.5 km (4:50 / km)
weight:165.2lbs shoes: old 285 Roclite A

Easy run, target was an hour, out to Rt 74 via old rail bed and back. Ran into Bill and the Saturday Snip Loop crowd on the way out. Nice run, gorgeous spring morning, almost perfectly paced.

Not sure whether to run long at Traprock tomorrow (20+ planned) or go short & fast and run Bimblers Bash 10k instead. Too many choices.

I do think the bike is coming out later today though.

Friday Apr 1, 2011 #

5 AM

Note
rhr:43 slept:8.25 weight:166.4lbs

Thursday Mar 31, 2011 #

5 AM

Run - Trail tempo (Hop River) 32:23 intensity: (12:00 @3) + (20:23 @4) 7.75 km (4:11 / km)
rhr:42 slept:7.25 weight:166.6lbs shoes: old 285 Roclite A

Tired, don't really feel like running this AM. But a zero yesterday and crap weather tomorrow, so out the door I go. Going to shoot for 50 minutes with some fartlek pickups on the rail trail.

Run - Trail warm up/down 3:00 [1] 0.25 mi (12:01 / mi)
shoes: old 285 Roclite A

Wednesday Mar 30, 2011 #

4 AM

Note
rhr:44 slept:6.0 weight:167.2lbs

Tuesday Mar 29, 2011 #

4 AM

Run - Road hills (Happy Hills) 1:15:00 [3] 15.3 km (4:54 / km) +410m 4:19 / km
rhr:49 slept:7.0 weight:167.2lbs shoes: old 285 Roclite A

Needed to be done by 6, so started early. Got 2 miles in before meeting up with Mark, Bruce & Tony for 3 full hills. A pretty brisk pace today - not much chit-chat on the uphill side of things.
6 AM

Heat (sauna) 20:00 [0]

rather than shower at work, I went down to the Y, did 20 minutes of sauna, then showered there. A bit later arrival at work, but no need to waste time showering. Right to the important things, like logging onto AP... :-)

Monday Mar 28, 2011 #

5 AM

Exercises (various) (core 5) 15:00 [2]
rhr:40 slept:7.25 weight:166.2lbs (rest day)


Finishing up March just about on target. Yesterday put me over 400 running miles for 2011, and I'm just shy of 200 miles for March.

Happy Hills tomorrow, will try to get out for some trails on Wed AM, and perhaps repeat the 5 miles on rail trail Thur AM should put everything well over target. Legs are tired this AM, but otherwise feel good. Almost 60 miles last week, quite substantial for me, not sure whether to back off this week or try and keep it consistent leading into Traprock in less than 3 weeks now.

Heat (sauna) 15:00 [0]

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