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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jul 17, 2011:

activity # timemileskm+mload
  Hiking1 5:00:00 9.94(30:11) 16.0(18:45) 50060.0
  Run - Trail2 1:44:30 9.57(10:55) 15.4(6:47) 30040.4
  Bike - Stationary bent1 30:30 11.14(2:44) 17.93(1:42) 162812.8
  Heat2 30:00
  Run - Treadmill1 29:35 3.73(7:56) 6.0(4:56)16.2
  Gym - Misc Machines1 10:003.0
  Swimming1 5:000.5
  Total5 8:29:35 34.38 55.33 2428132.9
  [1-5]5 7:59:35
averages - sleep:6.8 rhr:46 weight:167.5lbs

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Sunday Jul 17, 2011 #

6 AM

rhr:45 slept:7.5 weight:168.6lbs

Saturday Jul 16, 2011 #

6 AM

rhr:45 slept:7.0 weight:169.8lbs

9 AM

Hiking (Case Mtn) 5:00:00 [2] 16.0 km (18:45 / km) +500m 16:13 / km
weight:168.8lbs shoes: old 285 Roclite A

Hiking Merit Badge Hike#3 - Jackson, Teddy & Nick plus Paul R. Spring St down to Case Pond, then up carriage road to Shenipsit Trail, S to power line, powerline W to Coops Sawmill, N on Coops to marsh crossing, then a little bit of off-trail navigation to shorten things up a bit coming back via Line St and up over Case summit back to Spring St. Warm day, but only one FDF. Skeeters plentiful when stopped to filter water, but otherwise a non-issue.

Friday Jul 15, 2011 #

5 AM

rhr:48 slept:7.0 weight:170lbs

Thursday Jul 14, 2011 #

5 AM

rhr:47 slept:7.25 weight:166.8lbs

Wednesday Jul 13, 2011 #

5 AM

rhr:52 slept:7.0 weight:165lbs

neglected my post-run protein drink last night. This am the legs are a bit sore and my rhr is up even though it was a very easy run. Skipping gym this AM, lesson learned.
6 PM

Run - Trail race (Bolton #3) 15:30 [5] 3.7 km (4:11 / km)
weight:166.8lbs shoes: NB 790 {green}

Nice night, overcast and sprinkling at the start. It was dry and sunny when I left the house, so I opted for the lighter NB790's tonight. But a bit of moisture on the grass made the corners really dicey and even the grassy uphills found my footing giving way. Off the line quickly though and settled right into 3rd position with a couple young ones blazing away quickly... On the way up the hill on the first loop John passed me along with three others, then shortly thereafter a couple more, dropping me back into 8th spot I think. Big gap back now. Down into the woods, always tricky as you go from light into dark, then the eyes adjust and blaze away down to the turnaround then back up. Reasonably strong coming back up compared to the past two weeks, but still my weak point. Had one or two gaining toward the top of the hill but once it evened off a bit I could push a bit harder and maintain my position through the finish. Time estimated for now, will wait for results...

And another fine run by Hayden in the kids mile...

Run - Trail warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: NB 790 {green}

Tuesday Jul 12, 2011 #

5 AM

rhr:44 slept:7.6 weight:165.8lbs

6 PM

Run - Trail (Case Mtn) 1:24:00 [3] 10.7 km (7:51 / km) +300m 6:53 / km
weight:164.4lbs shoes: old 285 Roclite A

Tuesday Night Training. Met up with John, Dave M, Bruce & Dani at Line St. Dani is a local track coach and road runner and doesn't do much trails and was looking for an easier pace which was fine with me on a very warm evening. We let the other guys cruise on up the mountain and headed out at a more casual conversational pace.

Up to the summit of Case, then S along the Shenipsit Trail to the bridge at Coups Sawmill via a convoluted series of mountain bike trails, then S along the west side of big marsh and back to Line St. Very enjoyable to just cruise along at an easy pace without feeling the need to chase John & Dave.

Bolton tomorrow...

Monday Jul 11, 2011 #

5 AM

rhr:43 slept:4.0 weight:169lbs

Bike - Stationary bent 30:30 intensity: (18:30 @3) + (12:00 @4) 17.93 km (1:42 / km) +1628m 1:10 / km
ahr:116 max:125

A randon variety of intervals - level 15 for 4-600m, then a varying rest usually at 10 or 11.

173 watts average

Gym - Misc Machines 10:00 [3]

Heat (sauna) 10:00 [0]

5 PM

Run - Treadmill race (MQP) 11:20 [5] 3.0 km (3:47 / km)
ahr:141 max:165 shoes: Mindbender

After a 2km warmup, cranked it up to Manchester Qualifying Pace (MQP) for 3km. This should be roughly the pace I need to do to get an under-30 card. Of course I'll need to run a bit more than 3km to earn it, but not much. Should be able to get one if I can hold this pace at Wickham...

Run - Treadmill warm up/down 18:15 [3] 3.0 km (6:05 / km)
ahr:116 shoes: Mindbender

Heat (sauna) 10:00 [0]

Heat (whirlpool) 10:00 [0]

from the sauna into the whirlpool for a soak.

Swimming 5:00 [1]

not legit swimming, more cooling down with a couple easy laps in the lap pool after the whirlpool.

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