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Training Log Archive: cmorse

In the 7 days ending Dec 1, 2013:

	activity	#	time	miles		km		+m				load
	Run - Road	4	3:55:38	27.27	(8:39)	43.88	(5:22)	320				85.5
	Orienteering	2	1:21:32	4.97	(16:24)	8.0	(10:12)	360	26 /	29c	89%	48.9
	Total	6	5:17:10	32.24	(9:50)	51.88	(6:07)	680	26 /	29c	89%	134.5
averages - sleep:7.8 rhr:50 weight:80.4kg

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Sunday Dec 1, 2013 #

Event: Mt. Tom

6 AM

Note
rhr:47 slept:6.0 weight:81.3kg

11 AM

Orienteering race (Mt Tom) 1:09:04 [4] *** 6.6 km (10:28 / km) +300m 8:32 / km
spiked:15/18c shoes: 340 ORoc 2011

Get-18 Score O at Mt Tom. CW circuit, sloppy on first couple, then settled down and ran well. Caught Fred after a couple and ran in sight of him for a while, then lost him until the very end.

Climbing felt slow, but otherwise a decent run. Distance from PGs log as I don't know what the actual distance was.

Results

12 PM

Orienteering race (Sprint) 12:28 [4] *** 1.4 km (8:54 / km) +60m 7:20 / km
spiked:11/11c shoes: 340 ORoc 2011

And followed up with a run around Phil's sprint course. Quite fun..

Saturday Nov 30, 2013 #

6 AM

Note
rhr:51 slept:8.55 weight:80.5kg (rest day)

3 PM

Run - Road 20:00 [2] 2.0 mi (10:00 / mi)
shoes: 255 TrailRoc A

Jogged down to Grahaber to meet this years E2E crew as they came through the aid drop I had left. Jogged with them for a bit before they headed back into the woods headed for Soapstone. All appear to be in good spirits. Then carted my aid station box back to the house...

Friday Nov 29, 2013 #

6 AM

Note
rhr:49 slept:9.9 weight:79.9kg

12 PM

Run - Road long 1:29:26 [3] 16.16 km (5:32 / km) +320m 5:02 / km
shoes: Bondi B

Snuck out from work mid-day for a long run since I don't look likely to get it in tomorrow. Planned on 12, cut it to 10 so I would have time to grab a bite to eat before finishing up at work.

Thursday Nov 28, 2013 #

Event: 77th Manchester Road Race

5 AM

Note
slept:7.5 weight:78.9kg

10 AM

Run - Road warm up/down 40:00 [2] 4.2 mi (9:31 / mi)
shoes: Bondi B

Parked at Kathy's house and ran into town. Plus ran up to the 1m mark and back on the course to stay warm. No drop bags allowed on Main St (unattended bags would be confiscated and destroyed) so dressed to be warm enough while waiting to start but not overdressed for racing.

Run - Road race 32:04 [5] 4.75 mi (6:45 / mi)
shoes: Bondi B

Haven't really run fast in 7 months, so no expectations of doing 'well' today. Goal was to run fast enough to keep my U35 seeding for next year, and to run a solid, evenly paced run (no running out of gas at the end). Successful on both counts, actually feeling and finishing stronger than I expected.

Splits - 6:29, 7:25, 6:30, 6:44, 4:54 - so pretty even splits given that the hill in mile 2 always adds about a minute. Stiff headwind as we approached E. Center street probably accounts for the slight slowing in mile 4.

506 of 15,000+, 16th of 654 in M50-54

Wednesday Nov 27, 2013 #

5 AM

Note
slept:6.8 weight:80.5kg

Tuesday Nov 26, 2013 #

5 AM

Note
rhr:48 slept:8.5 weight:80.5kg

lower R leg sore walking in to work this AM, so post-poning the AM run - maybe later, maybe just tack the hours on later in the week.

Monday Nov 25, 2013 #

5 AM

Note
rhr:54 slept:7.2 weight:81.6kg

1 PM

Run - Road (SLR) 54:08 [3] 10.1 km (5:22 / km)
shoes: Bondi B

Supposed to be a rest day, but home from work early due to dentist appt, didn't do my scheduled run yesterday and the regular week schedule is all messed up with race on Thursday - so this week's plan is getting massively reshuffled.

Easy jaunt out to the end of the lake, mostly dirt road, low 30's, clear & only a slight breeze off the lake. Chilly, but not cold.

L knee achy for the first km, then no issues. Calves tight on the return trip, but not overly so. Things in general seemed to loosen up nicely as the run progressed.

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