Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Mar 4, 2012:

	activity	#	time	miles		km		+m	load
	Run - Trail	4	4:07:09	25.71	(9:37)	41.37	(5:58)	805	95.0
	Run - Road	1	10:26	1.24	(8:24)	2.0	(5:13)		3.1
	Total	4	4:17:35	26.95	(9:33)	43.37	(5:56)	805	98.1
averages - sleep:7.3 rhr:49

1:48

0:00

» now

Sunday Mar 4, 2012 #

6 AM

Note
rhr:47 slept:8.0

10 AM

Run - Trail tempo (Hop River Trail) 1:00:07 13.3 km (4:31 / km) +200m 4:12 / km
shoes: 285 RocLite B

Easy warmup, then threw in a series of faster 400m interspersed with 400 recovery between the mile markers. Turned at 9km and ran 4000m at hard race pace = 3:48/km vs 3:50 calculated I pace, but I was running slightly downhill. Glutes a bit tight at the end.

Saturday Mar 3, 2012 #

5 AM

Run - Trail long (Shenipsit) 1:48:40 [3] 14.4 km (7:33 / km) +350m 6:44 / km
shoes: 340 ORoc 2010

Early AM jaunt with Bruce, Mark & Scott. 34F & light rain. 2-4" of wet, slushy snow. A lot of work to get not so far. The definition of slog... They were running longer today and I didn't want to push it with NC on the horizon so I turned around at the mountain and worked my way back to Hopkins solo.

Thursday Mar 1, 2012 #

7 AM

Run - Trail (Dunhamtown Forest) 56:42 [3] 9.67 km (5:52 / km) +200m 5:19 / km
shoes: 340 ORoc 2010

About 2" of slushy snow - enough to conceal the footing, not enough to render it moot. Took it pretty easy for the most part, pushed the 9th km mostly uphill on slushy roads by hilltop apartments. Can feel the achilles reminding me not to push it too hard, but not bothersome at all.

Wednesday Feb 29, 2012 #

5 AM

Note
rhr:52 slept:7.0

elevated rhr, hmmm.. busy AM, so no morning run, maybe later in the rain/snow/slop

6 PM

Note

WSTR cancelled due to snow, no HEMA tonight... aka a zero in the books. Damn..

Tuesday Feb 28, 2012 #

5 AM

Note
rhr:47 slept:7.0

damn. no mileage in the past week. home with sick kiddo today, going to sneak out for a bit before Ellen has to go to work...

7 AM

Run - Road warm up/down 10:26 [3] 2.0 km (5:13 / km)
shoes: 285 RocLite B

Run - Trail tempo (Shafran) 21:40 [4] 4.0 km (5:25 / km) +55m 5:04 / km
shoes: 285 RocLite B

about the same real pace as the road warmup, but definitely working harder, lots of direction change, footing adjustments etc. A very fine workout, but kept it short due to lack of time and the likelihood of doing track workout 5x1000m tomorrow AM. Felt the achilles a bit on the road, but fine in the woods. Moral - stay off roads.

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