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Training Log Archive: cmorse

In the 7 days ending Apr 15, 2013:

activity # timemileskm+mload
  Run - Road1 1:37:50 10.41(9:24) 16.75(5:50) 40029.4
  Orienteering1 1:15:00 5.57(13:27) 8.97(8:22) 29020 /22c90%45.0
  Bike - Road2 1:10:00 13.48 21.7 25012.0
  Run - Track1 58:50 6.84(8:36) 11.0(5:21)17.7
  Total5 5:01:40 36.3 58.42 94020 /22c90%104.1
averages - sleep:7.4 rhr:45 weight:78.4kg

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TuWeThFrSaSuMo

Monday Apr 15, 2013 #

6 AM

Note
rhr:45 slept:8.2 weight:78.2kg

10 AM

Bike - Road (Tolland Bike) 40:00 [2] 17.0 km (2:21 / km) +250m 2:12 / km
shoes: Warbird

To/from LBS for a bike fitting session. Came home via Bald Hill

Bike - Road (Fit Session) 20:00 [1]
shoes: Warbird

Fitting session at Tolland Bike w/ Dick. Estimated time spinning on trainer.

Sunday Apr 14, 2013 #

Event: WCOC Ansonia Local Meet
 
6 AM

Note
rhr:46 slept:6.6 weight:78.3kg

11 AM

Orienteering race (Ansonia Blue) 1:15:00 [4] *** 8.97 km (8:22 / km) +290m 7:12 / km
spiked:20/22c weight:77.8kg shoes: 340 ORoc 2010

extra trail S of control 9 threw me, turned around and saw flag - no biggie. Hhalfway to 18 ran across a red fox looked like guarding a den so swung quite W left and down far side marsh - inneffective route but no trouble.
6 PM

Bike - Road (Hare & back) 10:00 [2] 4.7 km (2:08 / km)
shoes: Warbird

quick ride on the new bike - still need to tweak things, but quite nice

Blue - Splits

Saturday Apr 13, 2013 #

5 AM

Note
rhr:46 slept:7.7 weight:79.4kg

2 PM

Run - Road long (Tolland Bike) 1:37:50 [3] 16.75 km (5:50 / km) +400m 5:13 / km
weight:77.2kg shoes: 285 Roclite C

To grab a few missing pieces
9 PM

Note

Not sure if the track workouts agree with me. They feel fine when doing them, but then my legs are trashed for a few days following. Three non-running rest days and todays easy run wasn't really feeling it. Both legs achy in an odd sort of way - not simple fatigue, not sharp pain such as from acute trauma, but lower legs in particular just kind of twingy (is that a word?). And a couple of times my right leg just kind of 'gave way' when landing, like the muscles weren't ready to take the impact - didn't fall, but quite un-nerving... No scouts next week, so no track workout planned.

Friday Apr 12, 2013 #

5 AM

Note
rhr:42 slept:6.65 weight:79.2kg

Thursday Apr 11, 2013 #

5 AM

Note
rhr:42 slept:7.6 weight:78.4kg

Wednesday Apr 10, 2013 #

5 AM

Note
rhr:52 slept:7.55 weight:78.4kg (rest day)

sore legs this AM

Tuesday Apr 9, 2013 #

5 AM

Note
rhr:44 slept:7.6 weight:78.7kg

6 PM

Run - Track intervals 58:50 intensity: (43:56 @2) + (14:54 @4) 11.0 km (5:21 / km)
shoes: 285 Roclite C

8x500m @ 1:52 - 300m recovery, roughly 1:50
fastest 1:51.27, slowest 1:52.73 - so fine...
C • never run 500's - have to t... 3

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