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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Feb 19, 2012:

activity # timemileskm+mload
  Run - Trail3 4:24:39 21.77(12:10) 35.03(7:33) 100079.4
  Run - Road3 3:19:41 21.9(9:07) 35.25(5:40) 80059.9
  Run - Track1 1:19:47 8.37(9:32) 13.48(5:55)36.0
  Hiking1 1:16:20 2.62(29:11) 4.21(18:08) 1507.6
  Longsword2 1:15:007.5
  Total8 11:35:27 54.66 87.97 1950190.4
averages - sleep:7.3 rhr:46 weight:173lbs

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

8 AM

Run - Trail long (Northern Nipmuck) 3:13:46 [3] 22.1 km (8:46 / km) +700m 7:34 / km
shoes: 285 RocLite B

Nice Strider group run on the NN course. Wet in the usual locations but otherwise dry. Stayed at the back for the first couple miles, then got ahead of group when they missed blazes around mile 3. Since I had a previous engagement, I picked up the pace off the front, but turned around at the overlook above Boston Hollow rather than dropping down and climbing back. Chafing issues & tired legs slowed me down a bit on the return and in many spots I decided a brisk walk was better training than a forced shuffle so walking it was. Still, I was back to parking ahead of the others and headed off to pick Jackson up from his camping weekend. A good dose of back to back long runs this weekend.

Saturday Feb 18, 2012 #

6 AM

Run - Road long (Soapstone) 2:52:21 [3] 29.9 km (5:46 / km) +800m 5:05 / km
rhr:46 slept:6.0 shoes: 285 RocLite B

With Bruce & Mark - about half paved, half dirt, plenty of hills
1 PM

Hiking (Valley Falls) 1:16:20 [1] 4.21 km (18:08 / km) +150m 15:23 / km
shoes: 285 RocLite B

Afternoon hike with family. No chafing issues apparent on this mornings run, but boy am I feeling it now. R Achilles very tight to start, then loosened up

Friday Feb 17, 2012 #

5 AM

Note
rhr:48 slept:7.5 weight:174.2lbs (rest day)

legs tired, passing on AM run

Thursday Feb 16, 2012 #

5 AM

Note
rhr:45 slept:7.0 weight:172.2lbs

7 AM

Run - Road warm up/down (Dunhamtown Forest) 20:20 [3] 3.85 km (5:17 / km)
shoes: 285 RocLite B

Run - Trail (Dunhamtown Forest) 44:00 [3] 7.65 km (5:45 / km) +200m 5:05 / km
shoes: 285 RocLite B

Wednesday Feb 15, 2012 #

4 AM

Note
rhr:44 slept:7.0 weight:173.6lbs

5 AM

Run - Track warm up/down 30:00 [3] 4.83 km (6:13 / km)
shoes: 285 RocLite B

Random wander around campus - mostly across grassy areas, some pavement.

Run - Track intervals (5x1000m) 41:17 intensity: (4:00 @2) + (18:06 @3) + (19:11 @5) 7.4 km (5:35 / km)

Track workout with Ken. Never really did a structured track workout before - will be interesting to see how this works out - we're planning on Wednesdays at 5:30am at the UConn Track (actually meeting @ BPB to warmup, eventually getting to the track) in case anyone cares to join us. Will post the planned workout on the Strider FB page.

1000m intervals, 600m recovery 3:53, 3:50, 3:48, 3:50, 3:50. I knew I held something back on the first one. Surprising how consistent the entire set was considering my calculated 1000m I pace based on last weekends race should be... wait for it.... 3:50.....

Run - Track warm up/down 8:30 [3] 1.25 km (6:48 / km)

Was planning a longer cooldown, but my hands were getting really cold (33F & raining for this whole escapade) and Ken had to take off before the UConn Parking Ticket Nazi's woke up at 7am...
4 PM

Longsword 15:00 [1]

Missed the last three weeks of classes due to various Wednesday conflicts. Haven't practiced either. So decided i should brush up. Couldn't remember all the guards without checking my cheat sheet. Not good... Felt good though...
6 PM

Longsword 1:00:00 [1]

Tuesday Feb 14, 2012 #

5 AM

Note
rhr:45 slept:8.0 weight:173.6lbs (rest day)

Monday Feb 13, 2012 #

5 AM

Note
rhr:48 slept:8.5 weight:171.6lbs

7 AM

Run - Road warm up/down (Shelter Falls) 7:00 [3] 1.5 km (4:40 / km)
shoes: 285 RocLite B

Run - Trail (Shelter Falls) 26:53 [3] 5.28 km (5:05 / km) +100m 4:39 / km
shoes: 285 RocLite B

Easy run, R heel a bit tight, loosened up as I went. Down N Eagleville, onto Shelter Falls trail system - over to Birch, then back up to Hunting Lodge across street and up the hill to N. Hillside - pushing the hill pretty hard. Then a comfortable stroll down the grassy shoulder back to work...

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