Training Archive: cmorseIn the 31 days ending 2006-01-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | S | M | T | |||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Trail Run - Tempo (Crandalls) 25:19 [3]5 km (5:04 / km) +170m 4:20 / km | |
| ahr:138 max:154 rhr:44 slept:7.75 weight:169lbs shoes: Salomon XA Pro | ||
| usual loop from front lot
cold rain turned to a snow/sleet squall when I arrived - enough to cover ground before I finished. Didn't even bother with glasses - mostly focused on staying upright on slippery trails & rocks. Good pace in retrospect, legs feel pleasantly tired | ||
Monday Jan 30 | ||
| Trail Run - Tempo (Nipmuck) 45:54 [3]* 9.5 km (4:50 / km) +120m 4:33 / km | |
| ahr:138 max:165 rhr:47 slept:5.5 weight:170lbs shoes: Salomon XA Pro | ||
| Southeast school to 50 foot cliff and back. 40ish, misty but not raining. Much more ice on trail than I expected (about 50%) so the icy stretches were slow and tenuous, then I would toss in bursts of speed on the open soft stuff. Wanted to get in a 75 minute run or so, but time did not allow it today... | ||
Saturday Jan 28 | ||
| Walk (SLR) 1:00:00 [1] | |
| walk to lake w/ kids | ||
Friday Jan 27 | ||
| Trail Run - Long / Easy long (Shenipsit Forest) 1:48:41 [2]17.5 km (6:13 / km) +525m 5:24 / km | |
| ahr:121 max:136 rhr:39 slept:8.0 weight:169lbs shoes: Adidas Response Trail XI | ||
| sunny, cold 20F, 2-6" crunchy snow, lots of thinly iced puddles on logging trails.
Enjoyable run but serious fatigue began to set in around 90 minutes so cut it shy of 2 hours again. I think I'll reset my long run goal to 100 minutes for now, more later in the season when I don't tire quite so soon. | ||
| Note | |
| end of week #4
a few hours below goal this week, but broke 20 hours (vs 9 in '05) and 100 mile mark today - both good milestones - all of this without resorting to roads (over half my Jan05 mileage was roads) - had to run a few minutes of roads a couple times to access forest and also ran w/ Jackson in his first 5k - but didn't train on roads at all. My pace has also been slower but I've been focusing on slower base building this winter. So far, so good... | ||
Thursday Jan 26 | ||
| Strength 12:00 [2] | |
| rhr:43 slept:7.5 weight:171lbs | ||
| didn't get out for a run so opted for some core exercises after dinner. Couldn't do too many, so probably a sign I should more of them | ||
Wednesday Jan 25 | ||
| Walk 30:00 [1] | |
| shoes: Salomon XA Pro | ||
| feeling kind of tired today, no energy. Had to go to the hardware store off campus, so walked briskly enough to raise HR and break a light sweat. Was going to run this afternoon, but instead will rest a bit and hope I have more energy tomorrow or Friday. | ||
Tuesday Jan 24 | ||
| Trail Run - Long / Easy (Vernon Rail Trail) 27:27 [2]5.2 km (5:17 / km) | |
| ahr:122 max:165 rhr:43 slept:7.5 weight:172lbs shoes: Salomon XA Pro | ||
| Church St westbound - flat... 40ish, sunny.
Tried to run easy under 120bpm, but comfortable stride kept creeping into 120's. Slower just felt awkward & forced. Brisk walk for me is mid 90's. | ||
Monday Jan 23 | ||
| Note | |
| rhr:51 slept:7.0 weight:171lbs (rest day) | ||
| RHR a little high, legs rather tired this AM, snow likely all day - good day for a day off. Perhaps if we get enough snow and I get out of here early, I'll go snowshoeing with the kids this afternoon... current forecast for 5-7"
1.22G this AM, I'm going the wrong direction... Also note my runs this past week were at higher HR that I should be running for base building, but with the nice weather I just couldn't resist faster pace. Will force myself to run slow this week. | ||
Sunday Jan 22 | ||
| Orienteering - Event (WCOC Bald Rock) 1:23:47 [4]7.8 km (10:44 / km) +200m 9:31 / km | |
| ahr:146 max:190 spiked:16/21c shoes: Salomon XA Pro | ||
| WCOC Winter Meeting - Score-O set by Suzy Dewitt. Clear 40ish, woods clear, water features full.
Boomed #5 for 10 minute loss due to misreading newly cleared vegetation, went way too far south before coming back. Hesitation coming into #8 due to flag obscured by tree - -30s Lost 20s on 11 before remembering there was no flag Misread contours on #15 and overshot - -1:00 Approached #14 from unmapped terrain to nw and misread rock features - -1:00 #13 - initially interpreted as rentrant, not spur, not sure how I missed seeing flag -1:00 #21 - unmapped dot knoll confused me -30s almost 15min errors, plus I might have optimized route choices better - did first half of course in numeric order, perhaps not optimal for score-o | ||
Saturday Jan 21 | ||
| Trail Run - Tempo (Sampler) 31:36 [3]6.1 km (5:11 / km) | |
| ahr:132 max:206 rhr:44 slept:7.0 weight:169lbs shoes: Adidas Response Trail XI | ||
| Sampler w/ Ken, Dave & Bruce - started out as an easy run, but ramped up pace halfway through to tempo pace. Another awesome running day - most everyone else in shorts | ||
| Stretching (Crandalls) 15:00 [1] | |
| misc stretching while Hayden played on playground | ||
| Walk (Crandalls) 25:00 [1] | |
| shoes: Kumasi GTX | ||
| Crandalls - 'trail running' w/ Hayden | ||
Friday Jan 20 | ||
| Orienteering - Training (Gay City 98 Troll Cup Blu) 1:27:12 [3]*** 11.24 km (7:45 / km) +330m 6:46 / km | |
| ahr:142 max:195 19c shoes: Salomon XA Pro | ||
| Gorgeous day - mid 50's, no snow in the woods - you don't get many of these in mid-January, so I dug out an old Troll Cup map and hit the woods. Although I've run many of these legs, and visited most of these controls in the past, I have no recollection of actually having run this course in its entirety. Actually quite surprised to break 90 minutes. Perhaps I'll be dicing Chiles with the Habeneros yet?
Postscript - 1998 winner Peter Anderson 87:04 A very fine run on a very fine day. Good way to end the week - easy sampler run tomorrow (Strider meeting at 9:15) and then whatever the Dewitt's have up their sleeve for Sunday should result in a fairly low volume weekend | ||
| Road Run warm up/down 12:00 [1] | |
| shoes: Salomon XA Pro | ||
| to/from start/finish on park roads | ||
| Stretching 10:00 [1] | |
| stretching out the legs after running | ||
Blue Day 1 - Splits | ||
Thursday Jan 19 | ||
| Trail Run - Tempo tempo (Crandalls - outer loop) 25:00 [3]5 km (5:00 / km) +165m 4:18 / km | |
| ahr:144 max:178 rhr:45 slept:6.0 weight:169lbs shoes: Kumasi GTX | ||
| The usual trail loop, lots of blowdown, quite a few new 'ponds' to run around & through. Ran from main lot rather than back lot. Feet were noticeably heavy (Kumasi's are light hikers - forgot to bring real trail running shoes). Perhaps training in heavier shoes is like weight training for the legs?
Felt good to run a short, brisk run (sprint pace) as opposed to longer slower runs. Looking forward to seeing the local schedules & sprints... | ||
| C • Sunday 1 | ||
Wednesday Jan 18 | ||
| Trail Run - Long / Easy (Vernon Rail Trail) 1:38:15 [3]19.3 km (5:05 / km) +100m 4:58 / km | |
| ahr:131 max:174 rhr:42 slept:8.5 weight:171lbs shoes: Salomon XA Pro | ||
| pouring rain, 50ish. Opted for rail trail for clean footing since I didn't even bother taking my glasses with me (nothing to trip over). Wind gusting to 40mph had the rain nearly horizontal at times - lots of twigs & debris on trail.
Turned around at 6 miles due to some chafing (wrong shorts) so didn't quite make my 2 hour goal - but will count this one anyway due to extreme conditions - it was an effort worthy of 2 hours :-) | ||
Tuesday Jan 17 | ||
| Note | |
| rhr:44 slept:7.5 weight:172lbs | ||
| busy day at work, wasn't planning on another day off (missed Sunday too) but what can you do?
And tomorrows gonna pour - can I muster enough ambition to get out there tomorrow? | ||
Monday Jan 16 | ||
| Orienteering - Training (Coups Sawmill) 1:07:53 [3]*** 8.6 km (7:54 / km) | |
| ahr:125 max:153 10c rhr:48 slept:6.0 weight:168lbs shoes: Salomon XA Pro | ||
| Map run at Coups Sawmill, clear, cold, windy. Good footing on windblown base, up to 8 inches powder in hollows. Planned on 90 minutes, but starting to get chilled and lacking energy so cut it short. | ||
Saturday Jan 14 | ||
| Trail Run - Tempo (Sampler & Moonlight) 59:23 [3]11 km (5:24 / km) | |
| ahr:127 max:151 rhr:48 slept:7.5 weight:171lbs shoes: Adidas Response Trail XI | ||
| Sampler plus moonlight w/ Ken Clark. Warm, mid 50's, light rain at start, turning windblown torrential by halfway through - but once you're wet, what the hell... Didn't bother to even try to avoid puddles, lakes and streams - thoroughly soaked. Ken went for extra mileage, I ran back around W side rather than finish over top. A minor ache on the L thigh (mt tom injury) just before end so backed off a little. | ||
Friday Jan 13 | ||
| Trail Run - Long / Easy (Gay City Red Trail) 30:00 [2]4.25 km (7:04 / km) +60m 6:36 / km | |
| ahr:124 rhr:44 slept:9.0 weight:170lbs shoes: Salomon XA Pro | ||
| bailed to Red Trail for a bit to avoid snow, wound up just sticking to Red Trail for rest of loop - woods didn't look pleasantly runnable until near the end. Lots of mud, running water and misc ice, but the woods were pretty much the same with rougher footing and more snow | ||
| Terrain (no map) (Gay City - North Section) 32:29 [3]5.2 km (6:15 / km) +75m 5:50 / km | |
| ahr:139 max:174 shoes: Salomon XA Pro | ||
| not sure how to log this, couldn't find a map so not really an O session, but I had a rough line-O route in mind, so I ran it on memory. Attacked the hills, tops of ridges fairly snow free, but crossing trail to S at 32 min there was more snow in woods, so ran on trails for a bit, then never went back into woods - so split workout half terrain, half trail run. Routes measured in ocad, climb is a guess. | ||
Thursday Jan 12 | ||
| Trail Run - Tempo intervals (Crandalls Knoll Loop) 15:00 [3]3 km (5:00 / km) | |
| ahr:141 max:160 rhr:50 slept:1.5 weight:170lbs shoes: Kumasi GTX | ||
| Power failure alarms had me up all night - sucks to be in charge sometimes. Totally dragging today.
Had running stuff with me so went to Crandalls for a brief run, trying to figure out using the hr recovery function of the watch for intervals. Only time for 15min before picking Hayden up from preschool. Wasn't really interval intensity, but alternated between slow jog loops and brisk, but not anaerobic loops. Using a rolling cinder trail loop about 320m long - more interesting than track, but good enough footing to run in dark and since Crandalls closes @ 11pm, rather than dusk, it might be a viable evening run option. | ||
Wednesday Jan 11 | ||
| Note | |
| rhr:48 slept:9.0 weight:167lbs (rest day) | ||
| Long work day today combined with long easy run yesterday makes today a good day for a day off. woke up with an odd ringing in my right ear - will need to keep a close eye on that to make sure its not a precursor to something else. | ||
Tuesday Jan 10 | ||
| Trail Run - Long / Easy (Nipmuck / Coney Rock) 2:11:15 [2]* 20 km (6:34 / km) +200m 6:15 / km | |
| ahr:123 max:152 shoes: Salomon XA Pro | ||
| Horsebarn Hill, then southbound on Nipmuck. Trail sucked, very icy and inevitably canted toward the river - slid into the Fenton a couple times.
About 55 minutes out, debating a return on trails or bailing to an hour on roads, I ran into Ken Forrest - one of the Striders. He was heading up to Coney Rock Preserve - conservation land with a nice trail loop and invited me to join him. Picked up the pace for a while with him - probably 40 minutes total - finishing up at 50 Foot Cliff Preserve. We parted ways there and I wandered up the trails toward Rt 195, getting up to the road at 1:48:00. Last 20 minutes or so were a mix of roads and cross campus terrain at a slow pace. Totally wiped when done, but glad I got out and did a long run. And doubly glad I didn't have to fight the ice coming back to campus... didn't pay close attention to the watch but it seemed to be around the 95-100 minute mark where I began to get noticeably tired again - right after the Coney Rock section. Continued weekly long runs ought to cure that though.. Point to point route - distance rounded up to compensate for winding trails | ||
Monday Jan 9 | ||
| Terrain (no map) (Crandalls Fartlek) 45:00 [3]7.5 km (6:00 / km) +120m 5:33 / km | |
| rhr:50 slept:8.5 weight:168lbs shoes: Salomon XA Pro | ||
| mid 40's, overcast, a few sprinkles, 4-6 inches soft snow - not enough to onerous, but enough to add to the effort
Random terrain run @ Crandalls - pick a distant point feature and run to it, trying to visualize contour mapping. Changed direction frequently. Lots of deer up on top of hill. | ||
| Walk 24:00 [1] | |
| shoes: Kumasi GTX | ||
| after school walk with the boys - brisk walk for me, jog/walk for them | ||
Sunday Jan 8 | ||
| Road Run (Aselton Snow Dash) 42:51 [1]4.9 km (8:45 / km) | |
| ahr:93 max:124 shoes: Adidas Response Trail XI | ||
| Brian Aselton Snow Dash 3.05 mile road race with Jackson (his first race beyond a mile).
Jackson paced well, walked a bit, side stiches early in mile 2, negative splits - 13:48, 15:03, 13:34 | ||
Saturday Jan 7 | ||
| Trail Run - Long / Easy (Shenipsit) 1:00:28 [2]8.5 km (7:07 / km) | |
| ahr:109 max:144 rhr:48 slept:8.0 weight:170lbs shoes: Salomon XA Pro | ||
| easy run with Dave & Ginny - mostly snow covered forest roads out to pond N of 190, trail around pond and return. | ||
Thursday Jan 5 | ||
| Trail Run - Long / Easy (Mansfield Hollow SP) 2:11:54 [2]** 20 km (6:36 / km) | |
| ahr:127 max:188 rhr:49 slept:7.5 weight:167lbs shoes: Salomon XA Pro | ||
| Mansfield Hollow SP - 2" crusty/slushy snow - From southeast school mostly along Nipmuck out to Windham Airport and dam and return. Ran out of energy around 100 minutes and shuffled back. Felt good to get a long run in. | ||
Wednesday Jan 4 | ||
| Note | |
| weight:172lbs | ||
| aww crap - 4 days into the new year and no running - this year certainly hasn't gotten off on the right foot.
And I'm up to 1.215 Gagarins this evening - guess I'd better get my ass out the door tomorrow and start training. For motivation I'll post myself a fox-like top 10 list on my calendar - where I can always keep the goals in sight... | ||