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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Feb 2, 2014:

activity # timemileskm+mload
  Run - Mixed2 3:33:28 22.46(9:30) 36.14(5:54)64.0
  Run - Trail2 1:03:45 7.16(8:54) 11.52(5:32)18.2
  Run - Road1 34:26 4.35(7:55) 7.01(4:55)23.0
  Total5 5:11:39 33.97(9:10) 54.67(5:42)105.2
averages - sleep:6.7 rhr:51 weight:174.7lbs

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Sunday Feb 2, 2014 #

5 AM

Note
rhr:54 slept:7.0 weight:175lbs

6 AM

Run - Mixed long 2:52:00 [3] 19.1 mi (9:00 / mi)
weight:173.2lbs shoes: Bondi B

5 miles solo by headlamp on Boston Hollow Rd, then 3x4.7m loops on Boston Hollow>Axe Factory>Eastford Rd with Ken & Kurt. Felt really good, strong on hills, felt I could have pushed pace harder but didn't. And once again salvaged a short recovery week with a solid weekend. Seems to be working for me - perhaps rather than drastically cutting back the long run every 3 weeks, I should just train solid for 17 days and take a 4-day gap every third midweek.

Saturday Feb 1, 2014 #

6 AM

Note
rhr:51 slept:8.3 weight:174.2lbs

8 AM

Run - Mixed 41:28 [3] 5.4 km (7:41 / km)
shoes: Bondi B

Tour of Forest Park with Earl - o maps in hand. Some roads, some trails, some off trail. Good to loosen things up.
9 AM

Run - Road warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Bondi B

And a bit more warmup, pushed a few hills, ran a bit with PG.

Run - Road race 19:26 [5] 3.11 mi (6:15 / mi)
weight:172.2lbs shoes: Bondi B

Nice day for racing - pretty much the full O crowd there sans Phil. Also had the fast M50s in attendance. Off the line conservatively, tucking into a small group with Ken Clark & another M50 plus young speedster Billy Carroll. Felt good and like I could have passed Ken & co, but knew he had reserve strength to pull me back in so just held position. Ken & the other M50 put 20m on me before the downhill going back into park and though I pushed down the hill, they just slowly pulled away. Dang....

But good enough for a new 5k PR though looks like 3rd M50 on the day...

{edit: Not only a 5km PR, but an all-time best race performance}
1 PM

Note

Anna accepted to University of Hartford yesterday along with a very nice Regent's scholarship, in fact a bit more than the max they claim is available on the website. She's now 2 for 2 on acceptances having been accepted to Maine College of Art back before Christmas. 3 more applications pending - UConn, Maryland Institute College of Art and Virginia Commonwealth University. The final group of 5 represent a pretty broad spectrum of price, size & proximity. It will be interesting to see how she narrows down a final decision.

Friday Jan 31, 2014 #

5 AM

Note
rhr:48 slept:4.6 weight:176.8lbs

Run - Trail 54:30 [3] 6.54 mi (8:20 / mi)
shoes: 340 ORoc 2010

Mostly ice still, but not as sheer... Many open spots of ground but have made for pretty erratic running without O-Rocs. No problem with traction.
12 PM

Note

Was optimistically hoping to hit 200 miles for January - but unless I manage to sneak in 15 tonight that seems unlikely to happen. Oh well, still a good month and looking to roll into Feb strong...

Thursday Jan 30, 2014 #

5 AM

Note
rhr:49 slept:8.0 weight:176lbs

Legs itching to go for a run, but still have general body aches, tinnitus etc so elected to forgo the AM run again. So looking like another 4-day gaping hole in the training schedule. Will try to get some extra mileage on the weekend.

Wednesday Jan 29, 2014 #

5 AM

Note
rhr:52 slept:6.5 weight:174.8lbs

6 AM

Run - Trail 9:15 [2] 1.0 km (9:15 / km)
shoes: Bondi B

13F, Light Snow. Recovery week was supposed to mean something more than this I think. Got down to Sacred Heart a little later than planned, but still figuring on doing the 10.5km route. But under the dusting of snow we're getting the trail was a glass smooth sheet of ice. Trail was perfectly fine last week. All I can figure is the one day warmup on Monday must have melted down the surface snow, then quickly refroze it as a linear speed skating rink. Wasn't worth the effort, so I bagged it before reaching the Tankerhoosen and came back. If schedule allows I'll try something on roads later on... Or perhaps come back with spikes..

Tuesday Jan 28, 2014 #

4 AM

Note
rhr:51 slept:5.95 weight:175.4lbs (sick)

Persistent ringing in ear, hot/cold and restless sleeping. Might be coming down with something so will pass on this mornings run. :-(

Monday Jan 27, 2014 #

5 AM

Note
rhr:51 (rest day)

In Baltimore all day, no running.... Figures, since its actually tolerable temperatures back home. Return to deep freeze for resuming running tomorrow... yay....

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