Training Archive: cmorseIn the 30 days ending 2006-09-30:
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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 | ||||||||||||||||||||
Saturday Sep 30 | ||
| Trail Run - Tempo (Sampler & Soapstone) 50:00 [3]10 km (5:00 / km) | |
| rhr:47 slept:8.0 weight:169lbs shoes: Adidas Response Trail XI | ||
| brisk warmup up blue trail to top of Soapstone, down 1/2 marathon route, cut over to moonlight route out to gulf road to parking.
Hung out for 15 minutes, then sampler at decent pace w/ Dave & a few others. | ||
Friday Sep 29 | ||
| Bike - Road (rockville spur) 45:00 [2]12 km (3:45 / km) | |
| rhr:47 slept:8.0 weight:167lbs shoes: Trail-a-bike | ||
| went for a ride w/ El & Hayden on railtrail. Rain had just stopped and it quickly became very nice.
Still congested, but major Bronchitis symptoms seem to have passed 25/43 | ||
Wednesday Sep 27 | ||
| Bike - Road (lake & back) 20:00 [3]6.5 km (3:05 / km) | |
| shoes: Trail-a-bike | ||
| out to lake & back w/ Hayden on trail-a-bike. Stopped for a bit to enjoy the late afternoon sun on the water (and tthrow stones into lake) | ||
| Note | |
| one of my two employees out on medical leave for rest of year. Planned vacation time now scrapped and back to longer days so riding to work is going to be increasingly unlikely as I'd pretty much have to ride entirely in the dark and don't have decent lighting for that. | ||
Tuesday Sep 26 | ||
| Bike - Road (commute) 45:00 [3]20 km (2:15 / km) | |
| rhr:52 slept:8.0 weight:168lbs (sick) shoes: Cannondale ST1000 | ||
| chilly ride this AM - about 50F but felt colder down near the Willi River. May have to break out the gloves. Sticking to the direct route in the AM in order to get to work on time.. Will take the scenic route in the afternoons when time is not quite so pressing. | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| shoes: Cannondale ST1000 | ||
| awesome afternoon to ride.... | ||
Monday Sep 25 | ||
| Bike - Road (commute) 45:00 [3]20 km (2:15 / km) | |
| rhr:53 slept:8.5 weight:170lbs (sick) shoes: Cannondale ST1000 | ||
| still got a lot of glarp... otherwise don't feel too bad.
bike trail closed due to construction, so the short route to work is slightly longer now. Probably adds a couple minutes, but I'm keeping the time at my average 45 minutes for now.. Too lazy to wear a watch in the AM.. | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| (sick) shoes: Cannondale ST1000 | ||
| gorgeous afternoon ride home | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Orienteering - Event race (Sprint - Strong Lungs) 22:00 [5]2.5 km (8:48 / km) | |
| (sick) shoes: Jalas Champion | ||
| SI master station wouldn't do splits for my stick. So its a rough estimate on time for now. Substantial error on #5 (witnessed from the start by Peter and others) where I misread trails and wound up on trail east of woods and then proceeded into bigger field up hill and east before realizing my stupidity.
Rest of course had a few bobbles, but pretty much just real slow due to chest congestion. | ||
| Orienteering - Event race (Middle Red) 58:00 [5]5 km (11:36 / km) | |
| (sick) shoes: Jalas Champion | ||
| Lots of little errors, many due to fogged glasses and lack of visibility - coupled with being sick. Wanted to break an hour and did. | ||
| Note | |
| (sick) | ||
| Geez, Peter quits caffeine and suddenly everyone feels GREAT! 'cept me....
I suppose I could've felt a lot worse, but got around the courses ok other than the errors. Maybe if I quit drinking Mt Dew (again) I'll feel GREAT too... Nah... been there, didn't help.... | ||
Sprint - Strong Lungs - Splits | ||
Red - Splits | ||
Friday Sep 22 | ||
| Bike - Road 3:30:00 [2]60 km (3:30 / km) | |
| (sick) | ||
| Spent 7 hours at the Bicycleman test riding recumbents. A lot of short jaunts & a couple longer rides. Guessing about half the time spent on bikes, distance a total guess. | ||
| C • laid back ridin' 2 | ||
| Note | |
| (sick) | ||
| On one of these test rides I managed to clear 1000 miles of biking for the year. Don't think I've done that since I was single and living in Boston - and that's an awful long time ago.....
23/39 | ||
Thursday Sep 21 | ||
| Note | |
| rhr:52 slept:6.5 weight:170lbs (sick) | ||
| Yippee, the kids bronchitis appears to be in full swing! Chest hurts, post nasal drip, mild headache, dry cough... Must be an A meet coming up...
Not doing anything today... | ||
Wednesday Sep 20 | ||
| Note | |
| rhr:58 slept:8.5 weight:169lbs (rest day) | ||
| throat a little sore this AM (kids have bronchitis, so it was inevitable) and the resting HR a lot higher than it should be so opted to drive the car to work today although it looks like a nice day to have ridden. Maybe an easy run after work instead... | ||
Tuesday Sep 19 | ||
| Bike - Road (commute - 195) 45:00 [3]19 km (2:22 / km) | |
| rhr:51 slept:8.5 weight:166lbs shoes: Cannondale ST1000 | ||
| foggy, but not excessive ground fog so the glasses stayed mostly clear. Rode the direct route to save time this AM.. | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| shoes: Cannondale ST1000 | ||
| default time, but felt brisker on flats, and uphills felt stronger although quads still feeling them | ||
Monday Sep 18 | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| shoes: Cannondale ST1000 | ||
| foggy am, blew front tire halfway in, well placed acorn I think - good hole in sidewall, need new tire, only about 800 miles on this one | ||
| Bike - Road (commute) 55:00 [3]19 km (2:54 / km) | |
| shoes: Cannondale ST1000 | ||
| tube puckering out sidewall, so tire only half inflated and riding cautiously so slower ride. Pretty warm also - dressed for am, overdressed for pm
stopped @ bike shop for new tire and spare tube | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Trail Run - Tempo (Shafran) 1:05:00 [3]12 km (5:25 / km) | |
| rhr:45 slept:8.0 weight:167lbs shoes: Adidas Response Trail XI | ||
| Trail run at Shafran
about 8:30 road to/from trails 3x around the outer loop 10:11 10:39 10:12 remainder trails to/from the loop. Felt good, ran some hard uphill intervals, moderately fast pace for the rest. Estimated total distance.. | ||
Friday Sep 15 | ||
| Bike - Road (milk run w/ Hayden) 40:00 [3]10 km (4:00 / km) | |
| rhr:44 slept:8.0 weight:166lbs shoes: Trail-a-bike | ||
| trail-a-bike ride to Sand Hill convenience store. Also a break for ice cream consumption while there... | ||
| Walk 20:00 [1]1.5 km (13:20 / km) | |
| shoes: Kumasi GTX | ||
| w/ hayden - end of road & back | ||
Thursday Sep 14 | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| rhr:43 slept:7.0 weight:167lbs shoes: Cannondale ST1000 | ||
| overcast, with dry roads. Looks like rain for the ride home though. Started a little later to wait for daylight. | ||
| Bike - Road (commute) 1:15:00 [3]32 km (2:21 / km) | |
| shoes: Cannondale ST1000 | ||
| wet rainy ride home, a few alternate routes, via depot campus, brigham tavern road etc. Down by golf course - dirt road now paved - crappy paving job, but better than loose gravel and washout gullies, then up to Crystal Lake to pick up the van from the mechanics...
21/35 | ||
Monday Sep 11 | ||
| Note | |
| rhr:43 slept:7.0 weight:169lbs | ||
| up early, really dark - no ride. Perhaps a ride or trail run after work... | ||
Sunday Sep 10 | ||
| Orienteering - Event (Canoe - O) 59:58 [2] | |
| Canoe O with Jackson and Hayden - got around to 9 controls essentially paddling solo with live weight in the boat - they took turns in the bow of the boat looking for the streamers and punching while the other sat mid ships and held the map so I could read it while paddling.. Quite fun.. | ||
| Orienteering - Event (Pawtuckaway White 2) 27:23 [2]*** 1.7 km (16:06 / km) | |
| spiked:9/9c shoes: Kumasi GTX | ||
| Ran the white course with Jackson. His first attempt at white in a non-group (ie whole family) setting. No compass, just working on getting comfortable with a map. Pretty much got him to look at the map, I pointed out the items on each leg that he needed to see (simplifying it for him) and then had him run each leg reminding him as he went of the features he was looking for enroute. Slow to start, but he got the hang of it toward the end... | ||
Saturday Sep 9 | ||
| Event: UNO Camping Weekend | ||
| Orienteering - Event race (Pawtuckaway Red 1) 1:59:45 [3]*** 6 km (19:58 / km) | |
| spiked:1/15c shoes: Jalas Champion | ||
| Awful day in the woods, felt good, but just couldn't focus or maintain concentration in the woods. Kept getting sloppy in my navigation and then having to correct, sometimes merely by guessing where I thought I was. Eventually found them all, but not the way one is supposed to be doing this... | ||
| Orienteering - Event (vampire-o) 45:00 [1]2 km (22:30 / km) | |
| shoes: Kumasi GTX | ||
Thursday Sep 7 | ||
| Note | |
| rhr:49 slept:8.5 weight:170lbs (rest day) | ||
| legs feeling particularly dead this AM, probably due to the bonk ride yesterday. Took the car instead...
20/31 | ||
Wednesday Sep 6 | ||
| Bike - Road (commute) 1:00:00 [3]25 km (2:24 / km) | |
| rhr:45 slept:6.0 weight:169lbs shoes: Cannondale ST1000 | ||
| damp & foggy... forgot the watch.. | ||
| Bike - Road (commute) 1:01:47 [3]25.5 km (2:25 / km) | |
| shoes: Cannondale ST1000 | ||
| bonk ride - hadn't eaten all day and nothing in the tank for ride home. xtra distance due to bike path closure/detour | ||
Tuesday Sep 5 | ||
| Bike - Road (commute - 195) 46:39 [3]19 km (2:27 / km) | |
| rhr:49 slept:8.0 weight:167lbs shoes: Cannondale ST1000 | ||
| nice sunrise - started out in dim twighlight (enough for me to see, but not enough for cars to really see me - need to get a blinkie..) Light enough by I-84. Quads still tight... | ||
| C • Sunrise 1 | ||
| Bike - Road (commute) 55:00 [3]21 km (2:37 / km) | |
| shoes: Cannondale ST1000 | ||
| more or less the direct route via credit union, bank and bike shop - time estimated due to stops. Also had to wait @ 2 construction zones | ||
Monday Sep 4 | ||
| Bike - Road (commute) 58:47 [3]25 km (2:21 / km) | |
| rhr:45 slept:8.0 weight:172lbs shoes: Cannondale ST1000 | ||
| uninspiring ride in to work this AM - maybe because its supposed to be a holiday... Quads burning more than usual on the hills - due to 3 days off? or something else? | ||
| Bike - Road (commute) 1:11:28 [3]28.25 km (2:32 / km) | |
| shoes: Cannondale ST1000 | ||
| a little different route home - Cedar Swamp, Pinney Hill, S River Road, Birch Grove, Torry Road, Sugar Hill.... Overcast, 70 - | ||
Saturday Sep 2 | ||
| Note | |
| rhr:46 slept:8.0 weight:169lbs | ||
| forecast was for torrential rain and wind all day today with the remnants of Ernesto blowing through, so I decided not to ride to work. Of course, now I'm here the roads have dried off, its not so windy out and the radar doesn't show any substantial rain in CT. Should have just trusted the forecast I saw out my window when I got up... Oh well, I'll try to do something this afternoon. | ||
Friday Sep 1 | ||
| Road Run warm up/down (SLR) 11:26 [2]1.8 km (6:21 / km) | |
| ahr:108 rhr:42 slept:8.0 weight:168lbs shoes: Adidas Response Trail XI | ||
| House to old trolley line off Brown's Bridge. Posted, but ignored the signs anyway... | ||
| Trail Run - Tempo tempo (Shafran) 25:02 [4]6 km (4:10 / km) | |
| ahr:139 max:148 shoes: Adidas Response Trail XI | ||
| Chose the correct series of trail turns today and wound up on the Shafran yellow loop. Nice twisty rolling course - did one loop. A number of other unexplored trails for another day. But a good solid trail loop to replace the closures behind the house. This will probably become a benchmark route for fall. Distance is a guess based on percieved pace, but I haven't been running all summer so my perceptions may be way off. | ||