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Training Log Archive: cmorse

In the 7 days ending Jun 12, 2011:

	activity	#	time	miles		km		+m	load
	Bike - Stationary	3	2:06:15	40.15	(3:09)	64.61	(1:57)	5530	45.3
	Run - Trail	1	1:22:41	9.94	(8:19)	16.0	(5:10)	210	78.5
	Run - Mixed	2	45:34	5.97	(7:38)	9.61	(4:45)	60	19.6
	Other	3	34:00
	Run - Road	1	22:44	2.49	(9:09)	4.0	(5:41)	105	6.8
	Total	6	5:11:14	58.54		94.22		5905	150.2
	[1-5]	6	4:37:14
averages - sleep:7.2 rhr:43 weight:75.7kg

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Sunday Jun 12, 2011 #

5 AM

Note
rhr:43 slept:8.0 weight:77.1kg

Off to Exeter Trail Race - 10 Mile. On the Fort Rock / Oaklands map if I recall....

10 AM

Run - Trail race (Exeter Trail Race) 1:22:41 [5] 16.0 km (5:10 / km) +210m 4:51 / km
weight:75.5kg shoes: 340 ORoc 2010

Dirt Cup race with John, Dave Merkt, Jaime & Ginny. Early rain moved out before race time, just drizzle during race but glad I went with contacts instead of glasses. Strong all the way around, no falls or mishaps, very nice twisty course with plenty of rolling hills, rocks, roots and standing water. Lots of wooden mountain biker bridges which could have dicey without the spikes. 15th overall I think,only a few minutes behind John & Dave.

Run - Mixed warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: 340 ORoc 2010

Saturday Jun 11, 2011 #

6 AM

Note
rhr:43 slept:8.0 weight:75.7kg

Friday Jun 10, 2011 #

5 AM

Note
rhr:43 slept:8.5 weight:74.2kg

9 PM

Note

Damn, day got away from me. Wasn't planning on a zero, but a zero is what I got. tomorrow is looking psycho as well and I'm racing on Sunday so if do anything tomorrow it will be short & easy. More likely a double zero though.

Thursday Jun 9, 2011 #

5 AM

Bike - Stationary 35:15 18.36 km (1:55 / km) +1670m 1:19 / km
rhr:42 slept:6.5 weight:75.9kg

136w avg

Other (sauna) 12:00 [0]

3 PM

Run - Mixed tempo (Hare 5m) 35:34 8.0 km (4:27 / km) +60m 4:17 / km
weight:73.7kg shoes: old 285 Roclite A

90F in shade, off for a heat run, though most of route in shade of trees. Pushed it to see if I could match Dave's 6:40 pace at FP last night. First 1.5 miles (dirt road) at 5:54 pace - too fast. Tried to keep up intensity on trail portion, but backed off for the 1.5 back to the house. Sweat like a pig, still pouring off me 25 minutes later. Banished to sitting outside in breeze waiting for incoming t-storms.

Wednesday Jun 8, 2011 #

5 AM

Bike - Stationary 46:00 23.45 km (1:58 / km) +2100m 1:21 / km
rhr:42 slept:6.5 weight:76.7kg

130w avg

Other (sauna) 12:00 [0]

C • Why 3

Tuesday Jun 7, 2011 #

5 AM

Run - Road hills (Happy Hill) 22:44 [3] 4.0 km (5:41 / km) +105m 5:01 / km
rhr:43 slept:5.5 weight:76.5kg shoes: old 285 Roclite A

Yeah, that's right - one, singular, uno. The usual suspects were absent this AM, so it was a solo jaunt and I just wasn't feeling the drive so called it a morning after one. But even though it was only one hill repeat, my legs felt it and I worked up a decent sweat - just 3+ minutes slower than the usual hill repeats. Now that rogaining is off the 2011 radar for training, I'm not sure what I'm doing and thus the incentive to train is lacking...

I didn't get a lot of sleep last night and have a stack of work waiting for me since I had to leave early for sick child care yesterday. Got a film crew coming at 8 to shoot a PSA for UConn and need to tidy up.

And another Titan on the way, best estimate on bloom looks to be around the time frame of the Ratlum Mountain Relays, so if anyone wants to combine a viewing of the beast prior to the relay festivities, I could arrange something...

C • Ratlum 1

Monday Jun 6, 2011 #

5 AM

Bike - Stationary 45:00 22.8 km (1:58 / km) +1760m 1:25 / km
rhr:44 slept:7.5 weight:75.9kg

Mostly keeping HR under 100, wattage around 105-115. Put in a couple of 60 second sprints around 30 minutes in - most around 400 watts, but managed to spike 500+ for about 20 seconds at one point. Had the machine set on 20 at that point - otherwise was running on setting #8.

Right calf a bit sore at beginning, don't know why. Less bothersome toward end.

Other (sauna) 10:00 [0]

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