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Training Log Archive: cmorse

In the 7 days ending Feb 5, 2012:

	activity	#	time	miles		km		+m	load
	Run - Trail	6	5:18:51	26.24	(12:09)	42.23	(7:33)	750	94.7
	Run - Road	4	2:16:10	17.62	(7:44)	28.36	(4:48)		81.7
	Other	2	12:00						1.2
	Total	9	7:47:01	43.86		70.59		750	177.5
averages - sleep:7.2 rhr:48 weight:77.4kg

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Sunday Feb 5, 2012 #

7 AM

Note
rhr:54 slept:5.5 weight:78.5kg

9 AM

Run - Trail long (Soapstone) 1:36:39 [3] 12.7 km (7:37 / km) +300m 6:48 / km
weight:76.6kg shoes: 285 RocLite B

A nice morning jaunt with Dave Sutherland & his dog. Cool out, but strong sunshine and no wind. Combination of Shenipsit Trail and 24k race course.

Saturday Feb 4, 2012 #

6 AM

Note
rhr:47 slept:7.5 weight:77.6kg

7 AM

Run - Trail (Moonlight prerun) 39:13 [3] 5.05 km (7:46 / km) +150m 6:46 / km
shoes: 285 RocLite B

Social run with Brad, Ginny, Regina & Colleen on the Moonlight Course. Course in great shape for tonight's run. Thought about doing a bit more but headed up to Forest Park early instead.

9 AM

Run - Road race 41:39 [5] 10.0 km (4:10 / km)
weight:76kg shoes: 285 RocLite B

I wasn't really feeling race worthy this AM and thought about passing, but figured sometimes I run well even when I don't feel 'on' beforehand. Decent enough effort, but lost a bit of energy around the zoo and leaving park. Slipped from 7th to 13th in the second half. But only 4s off my 10k PR from 6 weeks ago, so I suppose there is hope. Peter seemed to have a good race.

Results

Run - Road warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: 285 RocLite B

a little loosening before race

11 AM

Note

Tomorrow ends my base training phase, though I've only done about 80% of planned time. Monday begins a 5 week tuneup to Classic Champs. Planning on starting up some track workouts w/ Ken on Wednesday mornings, some trail fartleks Mon/Fri and hopefully some O training on weekends. As far as I'm concerned, we can skip any additional snow this year.

11 PM

Run - Trail (26th Moonlight Run) 40:00 [3] 5.05 km (7:55 / km) +150m 6:54 / km
shoes: 285 RocLite B

I'm tired now and won't feel like logging this later, so I'm pre-logging while awaiting the appointed hour. Plus I'm traveling light with no toys so will just post this mornings stats again with an estimated pace.

Friday Feb 3, 2012 #

5 AM

Note
rhr:47 slept:7.5 weight:77.2kg (rest day)

Thursday Feb 2, 2012 #

5 AM

Note
rhr:43 slept:8.0 weight:77.3kg

6 AM

Run - Road intervals (Spread Eagle(ville)) 45:27 9.36 km (4:51 / km)
shoes: 285 RocLite B

Opted to extend the morning loop - South Eagleville all the way to Rt 32, then across and back to campus via North Eagleville. First two km easy, then 1000m intervals on 3rd, 5th & 7th km - first two not too bad, third one not very fast, but it also included a gradual climb during the second half. first one pretty much flat, 2nd one included some downhill. R heel stiff to start, felt ok by 3km in...

Noticed some nice woods, a trail and a small sign saying Dunham Woods over on S Eagleville. Warrants some exploring I think...

Other 6:00 [1]

Wednesday Feb 1, 2012 #

7 AM

Run - Trail (Old Furnace Trail) 48:10 [3] 7.43 km (6:29 / km) +150m 5:53 / km
shoes: 285 RocLite B

Out with Dave A for some trail running & exploration. Started off by knocking the Old Furnace Trail off our Blue Trail List. Very nice trail, good footing, interesting, nice vista - not terribly long though... But still very fine running. 50ish, light showers...

9 AM

Run - Trail (Quinebaug Trail N) 1:25:07 [3] 11.0 km (7:44 / km)
shoes: 285 RocLite B

Original plan was to go up and do some exploring at George Washington ('87 US Champs, '89 Troll Cup) but since I had company and we were in eastern CT, we opted to go and bang out some additional Blue Trail mileage and headed down to Quinebaug. Found the right road ok, parked in an obvious DEEP parking area, headed down the only trail out of parking area but no blue blazes? Went a ways before deciding to go back and actually RTFM.. Trail actually unmarked 1/4 mile or so back up the road, but book said a trail existed from parking area (yeah right). So we wound up bashing through the woods, paralelling the road until we found a trail with blue blazes. Compared to Old Furnace, this was a pretty uninspiring bit of trail - old rocky woods roads, lots of mud pits due to ATV usage, blue trail would suddenly diverge with minimal or no blazes so a few off-course excursions ensued. Pleasant enough though. Dave had family committments so we didn't do the whole thing, but we can come back and do the S part when we come back for some of the trails in the Patchaug system.

Tuesday Jan 31, 2012 #

5 AM

Note
slept:6.5 weight:78.6kg

5 PM

Run - Road warm up/down (SLR) 17:00 [2] 2.0 km (8:30 / km)
shoes: 285 RocLite B

Picked Hayden up from his afterschool activity and he had the US Champs Long White in his hand - told me he had been 'armchair orienteering'. We got into a discussion how GA is only 73 days away and warm weather and all so he wanted to go for a run when we got home (just after sunset). Quick change and off down the road - warming up easy on the road, though Hayden running too fast, tried to keep him easy. Plan was to do a steady pace 10 minutes on trail (5 out, 5 back), then cool down. Cool down was mostly walking...

Run - Trail (Shafran) 9:42 [2] 1.0 km (9:42 / km)
shoes: 285 RocLite B

Even pace run out for 5 minutes, reverse. Hayden had side stitches from warmup too fast so the outbound was slower than the return. A number of log jumps and deadfall avoidance. Its not much, but Hayden enjoyed it, I loosened up a bit and it beats posting a zero....

8 PM

Note

Taking a vacation day tomorrow, going to go for an explore up on the old George Washington map (NEOC-RI2). This thing probably hasn't been used in 20 years, no idea what to expect. Clean map copy, not sure if woods are really that white, or if it's largely unfieldchecked.... Should be interesting

C • GW 3

Monday Jan 30, 2012 #

5 AM

Note
rhr:47 slept:8.0 weight:77.8kg

6 AM

Run - Road (Morning Loop) 26:04 [4] 6.0 km (4:21 / km)
shoes: 285 RocLite B

Nice that usable daylight is coming earlier these days. Dark when I set out, but the first two km are along main roads with lights and by the time I turn the corner at 2km its getting light out. Not feeling a lot of energy, but got to keep getting out and getting them done. Chilly with the wind...

Other warm up/down (cooldown) 6:00 [1]

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