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Training Log Archive: cmorse

In the 7 days ending May 13, 2012:

activity # timemileskm+mload
  Run - Trail3 3:58:13 21.52(11:04) 34.63(6:53) 85075.5
  Longsword2 2:55:0017.5
  Run - Road1 1:24:53 10.66(7:58) 17.15(4:57) 31525.5
  Hiking1 25:00 1.55(16:06) 2.5(10:00)2.5
  Total7 8:43:06 33.73 54.28 1165120.9
averages - sleep:7.1 rhr:46

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Sunday May 13, 2012 #

3 PM

Run - Road long (Lake loop) 1:24:53 [3] 17.15 km (4:57 / km) +315m 4:32 / km
shoes: 285 RocLite B

Warm day, decided to do a road run to see how steady I could keep my pace without fading or having too much in the tank at the end. Just to get a feel for what I might need to do at Pinelands 25k in a couple weeks - its trails, but pretty tame double track, so a road run seemed the order of the day. As the pace graph shows, I did a pretty decent job, pushing the hills hard to maintain pace. The one divot in the graph was where I stopped to take a quick photo of the old mill in Rockville. Knees are reminding me why I don't do this too often though...

Saturday May 12, 2012 #

5 AM

rhr:43 slept:8.0

7 AM

Run - Trail (Soapstone) 55:33 [3] 8.5 km (6:32 / km) +200m 5:51 / km
shoes: 340 ORoc 2010

Opted to sleep in and skip the 4am start of Bruce & Marks Shenipsit adventures this AM so opted to go up at 7:30 and join John's Soapstone course preview. But had to get home by 9am to get Jackson to a scout event, so ran with the crew for about a half hour, then turned back and beat a hasty run back to the parking area. Gorgeous day...

Friday May 11, 2012 #

5 AM

rhr:48 slept:8.0

5 PM

Longsword 15:00 [1]

asst messing around in driveway

Thursday May 10, 2012 #

4 AM

rhr:50 slept:6.0 (sick)

widespread heavy rain + feeling somewhat under the weather + high rhr + no heat or showers at work this week = good morning to be a pansy & go back to bed instead....
7 PM

Hiking (SLR) 25:00 [1] 2.5 km (10:00 / km)
shoes: 285 RocLite B

Sun came out, quick walk with Ellen & Anna after dinner. Better than nothing..

Wednesday May 9, 2012 #

4 AM

rhr:46 slept:6.5

5 AM

Run - Trail (Case Mtn) 1:40:06 intensity: (40:00 @1) + (20:06 @3) + (40:00 @4) 12.43 km (8:03 / km) +300m 7:11 / km
shoes: 212 X-Talon 2012

Early morning run with Dave & John. No warmup, right up the hill at a quick pace - gasping pretty quickly. Managed to hang with John & Dave for about 3 miles or so, but in the dim, misty morning light and wearing monovision contacts I kept tripping on things & becoming somewhat airborne with the associated adrenaline surge - after the 3rd or 4th 'almost' spectacular wipeout, I was drained and had to back off the pace quite dramatically. Let the boys go so as not to hold them back. Alternated slow run with walking the hills and then a prolonged walking stretch around an hour in. Got back into a running rhythm after a while and on my way back down to Line St John & Dave caught up with me and I resumed the 'fast guy' pace with them to the parking area.

The fast running pace felt good, but the 'saves' took the juice out of my system. Running in brighter conditions with glasses I probably would have been ok. Not sure why I was reduced to the long walk in the middle, but I guess its all time on the legs. The pace graph tells the real story...
6 PM

Longsword 2:40:00 [1]
shoes: 285 RocLite B

Tuesday May 8, 2012 #

4 AM

rhr:45 slept:6.0

5 AM

Run - Trail (Mansfield Hollow) 1:22:34 [3] 13.7 km (6:02 / km) +350m 5:21 / km
shoes: 212 X-Talon 2012

Early run w/ Ken - showery rain - not so much a problem, but the glasses definitely fogged up due to cool temps and hot face. Considered going with contacts, will do so next time. Good run, tossed in some quicker bits here and there.

Monday May 7, 2012 #

5 AM

rhr:46 slept:8.0

10 PM


need to get back to putting training first - as in first thing I do in the AM, 'cuz this waiting until 'later' stuff just doesn't work. Setting the internal alarm clock for 4:30am DST - Deweese Standard Time....

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