Training Archive: cmorseIn the 30 days ending 2005-04-30:
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| 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 | T | W | H | F | S | |||||||||||||||||||||||||||
Tuesday Apr 26 | ||
| Orienteering - Event (Gay City Blue R2) 1:02:36 [3]*** 8.31 km (7:32 / km) +100m 7:06 / km | |
| ahr:143 max:177 spiked:13/18c rhr:42 slept:8.0 weight:168lbs shoes: Jalas Champion | ||
| ate 8" turkey sub before running - oofff - sluggish running whole way, also not drinking enough during day - probably slightly dehydrated.
rough compass on a number of legs - drift L on 2, 3, 8 - probably a minute total lost. spiked 1, 4, 5, 6, 7, 9, 11, 12, 14 - 17. opted to go between marshes on 15. also east to bridge on final control. Nice run - good conditions other than a few spongy spots - just didn't have strength to push where I should have | ||
Monday Apr 25 | ||
| Note | |
| rhr:41 slept:8.5 weight:165lbs | ||
| Was planning on stopping @ Crandalls for a quick pass on the outer loop - 4.75km, 165m climb - but not enough time between work & family commitments. Oh well... this week not looking good anyhow - Ellen out of town Thu-Sun. Maybe try to squeeze a short Gay City course in tomorrow. | ||
Sunday Apr 24 | ||
| Road Run long (around the lake) 1:37:06 [2]18.2 km (5:20 / km) +230m 5:01 / km | |
| ahr:119 rhr:42 slept:8.0 weight:167lbs shoes: Adidas Response Trail 9 | ||
| trail behind house (forest access) now barricaded & signed, didn't feel like driving anywhere so opted to road run around lake. Took it slow & paced my self - almost 20 minutes slower than last time out about a month ago. Kept hr down, but stride never felt smooth and upon finishing I felt about the same as if I had pushed pace. Oh well, at least got out the door... | ||
Friday Apr 22 | ||
| Trail Run - Tempo intervals (Vernon Rail Trail) 1:02:49 [4]14 km (4:29 / km) +160m 4:15 / km | |
| ahr:133 max:156 rhr:54 slept:8.5 weight:161lbs shoes: Adidas Response Trail 9 | ||
| 1mi warmup
10x400m intervals, 400m recovery 5x uphill - 93/89/91/94/96 2.7km recovery to Bolton Notch 5x downhill - 84/85/86/86/86 1mi cooldown legs felt ok uphill, heavy on downhill recovery averaged 120sec good effort intended to do 8x400 - does that make this a negative Bricker interval session? | ||
| C • intervals 4 | ||
Thursday Apr 21 | ||
| Trail Run - Tempo tempo (soapstone) 33:49 [3]5.75 km (5:53 / km) +175m 5:06 / km | |
| ahr:133 max:150 shoes: Adidas Response Trail 9 | ||
| parking lot, outbound SMTR, over webster, hemlock, around mtn - good energy | ||
| Trail Run - Tempo tempo (sampler) 29:21 [3]6.1 km (4:49 / km) | |
| ahr:133 max:150 shoes: Adidas Response Trail 9 | ||
| 2005 pr for route? | ||
Wednesday Apr 20 | ||
| Orienteering - Event race (Pine Hill Sprint) 26:05 [5]*** 2.95 km (8:51 / km) +70m 7:54 / km | |
| ahr:160 max:210 spiked:9/11c shoes: Jalas Champion | ||
| forgot glasses, regular glasses into pocket @ 5 - rest of run blind - less than stellar performance, but good enough for 3rd | ||
Advanced - Splits | ||
Tuesday Apr 19 | ||
| Note | |
| Mon-Tue - backpacking w/ Jackson on AT in Salisbury - Lion's Head to Riga Shelter. Gorgeous out - night & day - had trail/shelter to ourselves. Jackson's first backpack... | ||
Sunday Apr 17 | ||
| Orienteering - Event race (Macedonia) 1:19:35 [4]**** 6.8 km (11:42 / km) +315m 9:30 / km | |
| ahr:138 max:168 spiked:12/17c shoes: Jalas Champion | ||
| a few bad navigation legs, but physically quite good - strong on climb, fast on sprint controls | ||
Blue - Splits | ||
Thursday Apr 14 | ||
| Orienteering - Event race (Franklin Park Sprint) 20:20 [5]***** 2.75 km (7:24 / km) | |
| ahr:160 max:169 spiked:7/12c shoes: Jalas Champion | ||
| see racing - 2nd place - clean, fun race - like to do more of these... | ||
| Other warm up/down (warmup) 5:00 [2] | |
| shoes: Jalas Champion | ||
Sprint - Splits | ||
Wednesday Apr 13 | ||
| Road Run warm up/down (slr) 16:26 [3]3.85 km (4:16 / km) | |
| ahr:135 shoes: Adidas Response Trail 9 | ||
| outbound to big rock, return from hare rd | ||
| Terrain (no map) hills (water company) 50:33 [3]9.25 km (5:28 / km) +310m 4:41 / km | |
| ahr:145 max:154 rhr:45 slept:5.5 weight:168lbs shoes: Adidas Response Trail 9 | ||
| off trail terrain running with frequent 'knoll sprints' (no dogs) - slr big rock, over by grahaber, then around marsh to powerlines, back/forth about hare rd, then down to lake & west side of lake to old foundation - then back to powerline - strayed quite a bit uphill and wound up near new mega-homes off mountain street. | ||
| Trail Run - Tempo tempo (powerline > hare) 7:34 [3]1.75 km (4:19 / km) +60m 3:41 / km | |
| ahr:144 shoes: Adidas Response Trail 9 | ||
| usual route, sluggish uphill on powerline, then smooth | ||
Sunday Apr 10 | ||
| Event: Billygoat Run | ||
| Orienteering - Event race (Billygoat 27) 2:32:08 [5]***** 13.29 km (11:27 / km) +640m 9:14 / km | |
| ahr:145 max:197 spiked:16/20c shoes: Jalas Champion | ||
| difficult goat, but managed to meet my goal top 20 with a 19th place finish - I may even get my initials on a flag next year | ||
| Other warm up/down (warmup) 10:00 [2] | |
| shoes: Jalas Champion | ||
| around parking area... | ||
27th Annual - Splits | ||
Saturday Apr 9 | ||
| Trail Run - Tempo (sampler) 36:25 [1]6.1 km (5:58 / km) | |
| ahr:114 max:141 rhr:42 slept:6.5 weight:165lbs shoes: Adidas Response Trail 9 | ||
| Nice easy run w/ Bruce. HR up a bit climbing sandpit, but otherwise kept in 115 range. | ||
Friday Apr 8 | ||
| Road Run tempo (hare & back) 18:27 [4]4.6 km (4:01 / km) | |
| ahr:150 max:164 rhr:43 slept:8.0 weight:168lbs shoes: Adidas Response Trail 9 | ||
| Combined time for outbound & inbound legs. - 5:41, 6:22
31s faster than PR even though 45 minutes of fast trail/terrain in middle. Easy trails tomorrow AM. Bring on the Billygoat! | ||
| Trail Run - Tempo tempo (hare > powerline > lake) 22:22 [4]4 km (5:36 / km) +90m 5:02 / km | |
| ahr:150 max:164 shoes: Adidas Response Trail 9 | ||
| hare road > powerline > fishermans trail along lake to height of land near island | ||
| Terrain (no map) (above lake) 22:28 [3]4.15 km (5:25 / km) +160m 4:32 / km | |
| ahr:150 max:164 shoes: Adidas Response Trail 9 | ||
| After turning around on fisherman trail, climbed a few contours and ran in terrain on route back - more climb, going around rock faces, but faster running on open slopes than twisty shoreline trail. Felt really strong the whole way, power on hills, fluid open stride in open woods, strength to bash through light green & low laurel - I hope I feel this good Sunday | ||
| Note | |
| Weekly summary - good week - 2 solid O races @ Sessions, 3 good training sessions including terrain & O, 2 rest days - 1 planned, 1 not.
Feel ready for Billygoat after easy forest run tomorrow. Next week - goat & CSU midweek sprint, perhaps Blue Hills 50km trail run after that. | ||
Wednesday Apr 6 | ||
| Orienteering - Event (Eddiegoat 2001) 1:08:03 [4]*** 9.92 km (6:52 / km) +120m 6:28 / km | |
| ahr:136 max:155 spiked:15/16c rhr:40 slept:8.0 weight:166lbs shoes: Jalas Champion | ||
| Ran 2001 Goat course, but due to time constraints had to bail after 16 even though felt strong enough to beat Eddies time (unfair comparison though since I know woods and they are much faster than they were in June 2001.
A very good workout though and I think I'm in good shape for Sunday. HR down to readjustment of meds - 150 is pushing really hard right now. Climb is a guess, distance = straight line through #16. Splits/comments posted here - where else? | ||
| Trail Run - Tempo warm up/down (gay city) 15:00 [3]3.5 km (4:17 / km) | |
| shoes: Jalas Champion | ||
| to/from course and aid stump | ||
Tuesday Apr 5 | ||
| Terrain (no map) hills (above lake) 28:37 [3]4 km (7:09 / km) +125m 6:11 / km | |
| ahr:138 max:155 rhr:41 slept:4.0 weight:167lbs shoes: Adidas Response Trail 9 | ||
| fartlek terrain run - from end of dirt road, up around the interesting rocky terrain above lake, maybe 4 min other side of powerline - not sure how much water company & how much is private, but interesting enough for occassional short courses or sprints - lots of climb though
dist / climb estimated | ||
| Road Run tempo (hare & back) 19:02 [4]4.7 km (4:03 / km) | |
| ahr:147 max:155 shoes: Adidas Response Trail 9 | ||
| to/from terrain run
1500m out - 541 1500m in - 611 | ||
| Other warm up/down (trail run w/ Jackson) 27:15 [1]2.25 km (12:07 / km) | |
| shoes: Adidas Response Trail 9 | ||
| easy trail run w/ Jackson after run | ||
Sunday Apr 3 | ||
| Orienteering - Event race 16:09 [5]*** 2.13 km (7:35 / km) +45m 6:51 / km | |
| ahr:149 max:181 spiked:13/14c shoes: Jalas Champion | ||
| sprint - 29 pts - jj beat me by 13s watching his time the whole way | ||
| Orienteering - Event race (Sessions Woods Red) 51:20 [4]*** 6.27 km (8:11 / km) +185m 7:08 / km | |
| ahr:149 max:219 spiked:12/15c shoes: Jalas Champion | ||
| worked on reading ahead & planning entire route in advance - steady, but not forced pace - good run. | ||
| Stretching warm up/down 10:00 [2] | |
| stretching & jogging around parking lot | ||
Sprint - Splits | ||
Red - Splits | ||
Saturday Apr 2 | ||
| Trail Run - Tempo (sampler) 39:56 [2]6.1 km (6:33 / km) | |
| shoes: Adidas Response Trail 9 | ||
| cold rain, ran sampler w/ Kevin - then directly to work for alarm call - no power - otherwise probably would have run another 4-5 miles | ||
Friday Apr 1 | ||
| Trail Run - Tempo hills (Soapstone Assault) 54:53 [4]8.75 km (6:16 / km) +600m 4:40 / km | |
| ahr:146 max:193 shoes: Adidas Response Trail 9 | ||
| while everyone else was sprinting in OH, I decided to do a hard hill workout by running the course of a local trail race called the soapstone assault.
This run involves doing a ccw circumnavigation of Soapstone Mtn, climbing and descending each of 6 trails to the summit. The first two - both segments of the Shenipsit Trail were basically clear of ice, but really greasy mud making the descents rather hairy, third climb is up/down dirt road, 4th follows the half marathon course up the final climb of soapstone, 5th is up quarry trail and the final climb ascends 'killer hill' up a ludicrously steep eroded gully under the powerline that generally requires climbing on all fours. Veterans of the Soapstone half marathon know this one well. Due to its steepness, the race ends with an ascent of the fire tower and does not tempt fate by trying to descend killer hill. 550m climb in 8km running. Average of 6 'topping out' heart rates was 160bpm so calling this a level 4 workout - descents and base run at recovery pace | ||
| Road Run warm up/down (soapstone summit road - d) 5:30 [2]1.4 km (3:56 / km) | |
| shoes: Adidas Response Trail 9 | ||
| cooldown run from summit | ||