Training Archive: cmorseIn the 28 days ending 2005-02-28:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||||||||||||||||
Monday Feb 28 | ||
| Trail Run - Tempo tempo (hare road) 16:29 [3]3.5 km (4:43 / km) +100m 4:07 / km | |
| ahr:150 rhr:44 slept:8.0 shoes: Response Trail CL '03 | ||
| up over hare on ice & snow to cider mill and back
good effort, but hr ot quite into 150's | ||
| Road Run (hare & back) 31:02 [2]4.7 km (6:36 / km) | |
| shoes: Response Trail CL '03 | ||
| good pace (5:40) out, then solid run on hare.
Bonked on dirt coming back slow jog degenerating to walk in final 800m - no energy or motivation in a hurry this am - skipped breakfast - bad idea | ||
Sunday Feb 27 | ||
| Hiking 30:00 [1] | |
| (rest day) | ||
| hiking w/ kids
felt like running today, but having a high mileage week (for me) I felt I should lay low today - more snow due tomorrow | ||
Saturday Feb 26 | ||
| Trail Run - Tempo long (Sampler>Soapstone>83) 1:54:33 [2]19.35 km (5:55 / km) +515m 5:13 / km | |
| ahr:130 max:190 rhr:40 slept:5.5 weight:165lbs shoes: Response Trail CL '03 | ||
| sunny, 5F, loose snow over variable base - ran sampler w/ deb, then continued on for another 8 miles on unplowed dirt road out to 83 and back - ran the uphills - easy on the rest - not sure where the 190max hr came from, but recovery hr was also really high so i assume the high hr was while flying down soapstone back to parking lot - lots of ice under snow so I just opened it up and tried not to put too much body weight on any given footstep - stayed upright the whole way down.. | ||
| Stretching 10:00 [1] | |
Friday Feb 25 | ||
| Road Run tempo (hare & back) 11:32 [4]3 km (3:51 / km) | |
| ahr:157 max:166 rhr:46 slept:6.5 weight:166lbs shoes: Response Trail CL '03 | ||
| 3k tempo | ||
| Road Run warm up/down 7:32 [2]1.7 km (4:26 / km) | |
| ahr:140 shoes: Response Trail CL '03 | ||
| Stretching 10:00 [1] | |
Thursday Feb 24 | ||
| Orienteering - Event (Coups Sawmill) 15:00 [3]*** 2.25 km (6:40 / km) +110m 5:21 / km | |
| ahr:143 rhr:46 slept:8.5 shoes: Response Trail CL '03 | ||
| about 15 minutes of trail run spent off trail w/ map running in snow rather than run power lines | ||
| Trail Run - Tempo long (Gay City / Coups Sawmill) 1:18:59 [2]* 14.25 km (5:33 / km) +350m 4:56 / km | |
| ahr:138 shoes: Response Trail CL '03 | ||
| ptly sunny, low 20's
set out to run another Orange course, but more snow on ground than we had at home, so opted to do a longer trail run instead - did about 15mins off trail w/ map at Coups, but otherwise ran moderate pace on snowy trails with some decent climbs - good day | ||
| Stretching 15:00 [1] | |
| legs quite tight in afternoon, spent 15 minutes stretching them out a bit in hopes of avoiding soreness later | ||
Wednesday Feb 23 | ||
| Hiking (Soapstone) 1:00:00 [1] | |
| rhr:46 slept:6.5 weight:168lbs (rest day) shoes: Kumasi GTX | ||
| hike on Soapstone w/ kids | ||
Tuesday Feb 22 | ||
| Road Run (lake & back) 39:58 [3]8.5 km (4:42 / km) | |
| ahr:135 max:172 rhr:43 slept:6.5 weight:168lbs (injured) shoes: Response Trail CL '03 | ||
| legs very sore from yesterday, almost skipped today but went out just before dark. decent pace early hoping stiffness would work itself out, but when it didn't i took it easy coming back | ||
| C • Weight 1 | ||
Monday Feb 21 | ||
| Road Run (around the lake) 1:21:15 [3]18.2 km (4:28 / km) +230m 4:12 / km | |
| ahr:140 max:165 slept:9.5 shoes: Response Trail CL '03 | ||
| around the lake on roads - steady pace, fresh snow on roads made for slick footing in spots - pushed the inbound 1500m shooting for sub 6 - hit 6:00 exactly. | ||
Sunday Feb 20 | ||
| Note | |
| rhr:54 slept:5.0 weight:170lbs (rest day) | ||
| 3 late nights in a row - less than 5 hours sleep each night & rhr up - will take today off and rest - but snow back tomorrow so not sure where to run - would like to run in woods, but snow will leave lots of hidden ice, but not deep enough to avoid sliding | ||
Saturday Feb 19 | ||
| Trail Run - Tempo (sampler & moonlight) 1:04:02 [2]10.5 km (6:06 / km) | |
| ahr:122 max:165 rhr:50 slept:4.5 shoes: Response Trail CL '03 | ||
| cold, sunny - ran w/ kevin - a little ice in a few spots, but otherwise looks good for tonights moonlight run @ 11:30pm. Moon seems a little weak though. | ||
| Trail Run - Tempo (19th Annual Moonlight Run) 46:26 [2]5.75 km (8:05 / km) +130m 7:15 / km | |
| ahr:116 max:137 slept:4.5 shoes: Response Trail CL '03 | ||
| 11:30pm -
19th moonlight run - light crowd, only Kevin & I on full course moon waxing full, in/out clouds, 10f hard to see trail - shadows hiding rocks, ice, hoar frost, a few wet feet moments. No falls, one major stone kick, turned ankle on pavement edge at finish. fun time as always | ||
Friday Feb 18 | ||
| Orienteering - Event tempo (Gay City - '98 Troll Cup) 29:16 [4]*** 4.3 km (6:48 / km) +90m 6:10 / km | |
| ahr:153 max:226 spiked:9/9c rhr:49 slept:5.0 shoes: Response Trail CL '03 | ||
| Ran Troll Cup Orange Day 2 course from 1998. A bit of crunchy snow in the woods, good running - marshes a bit dicey, main trails totally iced over and not a good route choice. Good pace throughout, running without compass, drifted off line a bit in some of the green marsh bottoms - following most runnable line would leave me a little off the direct line.
Nice to be in the woods again | ||
| Mixed Run warm up/down (to/from winter lot) 10:00 [1]2 km (5:00 / km) | |
| shoes: Response Trail CL '03 | ||
| partly on park road, some warmup in field near start, some in woods w/ map after finishing | ||
Thursday Feb 17 | ||
| Mixed Run hills (lake loop w/ hills) 52:38 [3]10.9 km (4:50 / km) +300m 4:15 / km | |
| ahr:146 max:176 rhr:43 slept:7.5 shoes: Response Trail CL '03 | ||
| out by lake, once past houses into water company land did 6 hill fartleks running uphill from lake pushing hard 45-60s, then power walking another20-30s before turning around & running back to road, along road 30s or so then repeat on next piece of hill - good workout. Some of climb from trail section, didn't run 6 50m hills | ||
Wednesday Feb 16 | ||
| Road Run tempo (hare & back 1x) 18:58 [4]4.7 km (4:02 / km) | |
| ahr:156 max:171 rhr:43 slept:8.0 shoes: Response Trail CL '03 | ||
| home late & beginning to rain, decided to just run one out & back taking first 1500m at max pace
3:37min/km pace, 158 avg hr colder weather coming back tonight | ||
Tuesday Feb 15 | ||
| Road Run tempo (hare & back x4) 58:39 [4]13.7 km (4:17 / km) | |
| ahr:148 max:172 rhr:44 slept:8.0 shoes: Response Trail CL '03 | ||
| 4x hare road
final 1500 hardest/fastest 6:06, 159bpm this road stuff getting boring but snow beginning to melt, some S hillsides open again | ||
Saturday Feb 12 | ||
| Trail Run - Tempo (sampler) 35:49 [2]6.1 km (5:52 / km) | |
| ahr:133 max:190 rhr:43 slept:8.0 shoes: Response Trail CL '03 | ||
| early run - rough trails - some sections still not broken out since blizzard, others consisted of frozen postholes. Sandpit wall almost impassable - windpacked snow where almost impossible to kick steps. Had to walk numerous section (low avg hr) but actually a tough workout. | ||
Friday Feb 11 | ||
| Road Run (hare & back 3x) 47:15 [4]10.7 km (4:25 / km) | |
| ahr:141 max:155 rhr:41 slept:8.0 shoes: Response Trail CL '03 | ||
| 3x on muddy roads
goal = run moderate pace, then push as hard as possible for last 1500m - avg hr for last = 155bpm, 35s faster than any other split | ||
Wednesday Feb 9 | ||
| Road Run (hare & back x3) 48:52 [2]10.7 km (4:34 / km) | |
| ahr:131 (sick) shoes: Response Trail CL '03 | ||
| easy run, still fight yesterdays ailment, but much better than yesterday | ||
Tuesday Feb 8 | ||
| Note | |
| rhr:56 slept:8.0 (sick) (rest day) | ||
| Day 3 of GI 'issues' - but today I really feel like crap. Kept waking up even though I 'slept' for almost 9 hours. Muscles achy. Hope its not the flu and that a day off will help... | ||
Monday Feb 7 | ||
| Road Run (hare & back) 18:58 [3]4.7 km (4:02 / km) | |
| ahr:145 max:169 slept:8.0 shoes: Response Trail CL '03 | ||
| out & back - shorts & windbreaker!!
2 long days coming up at work this week - probably wind up on paved roads - yuck 2/8 addenda - looking back over my Jan splits, todays run was apparently a PR for the single hare and back route. Neither 1500m split was outstanding, but I managed to take 15s off my previous best total time anyway. | ||
Sunday Feb 6 | ||
| Trail Run - Tempo (airport run) 1:04:23 [2]12.5 km (5:09 / km) +330m 4:33 / km | |
| ahr:131 max:142 rhr:44 slept:9.0 shoes: Response Trail CL '03 | ||
| early am run - gulf road parking lot up & over soapstone, out to 83 and back. warm temps yesterday meant snowmobile trails were frozen slush this am - slick footing in places. Felt like I was pushing, but hr stayed in 130's. | ||
Saturday Feb 5 | ||
| Trail Run - Tempo (soapstone / sodom) 1:35:06 [2]14.75 km (6:27 / km) +312m 5:50 / km | |
| ahr:121 rhr:44 slept:8.0 shoes: Response Trail CL '03 | ||
| easy run on snowmobile trails. gorgeous day, near freezing @ 8am, sunny.
felt good to get a bit more mileage in - could have kept going - perhaps do airport + sodom tomorrow = 20.75 km | ||
Friday Feb 4 | ||
| Road Run (hare & back) 19:41 [3]4.7 km (4:11 / km) | |
| ahr:138 shoes: Response Trail CL '03 | ||
| easy out & back
road has some icy patches - frozen slush 1500m 613 628 | ||
Thursday Feb 3 | ||
| Road Run (hare & back 3x) 44:28 [4]10.7 km (4:09 / km) | |
| ahr:151 max:175 rhr:41 slept:8.0 shoes: Response Trail CL '03 | ||
| threshold run
dirt road 1500's (no recovery, just change of direction) 604 609 607 619 623 610 - pushing to reverse slowing trend good threshold run - fairly even splits & hr intervals | ||
| Note | |
| Plan to add a regular weekly threshold run to the mix. 6x1500m on dirt road. Goal to get all 6 intervals under 6min (avg under 4min/km, but even pacing). Today's run averaged 4:10/km with the 4/5 splits running a little slow. 1/2/3/6 all just about in line for current fitness. | ||
Wednesday Feb 2 | ||
| Road Run (hare & back) 20:22 [2]4.7 km (4:20 / km) | |
| ahr:136 rhr:41 slept:8.5 shoes: Response Trail CL '03 | ||
| easy run, 1500m even splits
6:29/6:28 | ||
Tuesday Feb 1 | ||
| Note | |
| Averaging around 20m per week in January. Enough to stay in shape, but not enough to beat up my knees by running on roads. Will try to pick the average up to 25-30 miles per week this month as long as snow holds. If snow clears and I can get back into the woods, will try to kick it up a little higher. | ||