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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Mar 28, 2004:

activity # timemileskm+mload
  Run - Trail6 5:51:22 35.29(9:57) 56.8(6:11) 1635101.0
  Run - Road4 1:35:19 13.42(7:06) 21.6(4:25) 6022.5
  Total6 7:26:41 48.72(9:10) 78.4(5:42) 1695123.5
averages - sleep:7.4 rhr:48

» now

Sunday Mar 28, 2004 #

Run - Trail (Soapstone) 2:41:22 [2] 24.0 km (6:43 / km) +675m 5:54 / km
ahr:114 max:186 rhr:46 slept:7.0

Ran most of Soapstone course w/ Kevin and Bill. Ran southern part first, went around base rather than up killer hill, otherwise full course. Avg heartrate climbed up to 118 for the latter section, the peak HR of 186 was opening full up on the downhill after the quarry trail. time also includes a couple stops to regroup etc. Longest run of the year to date. Very tired at the end, but otherwise a nice run.


Playing w/ HR monitor for a few days now. Need to figure a few things out - todays 114 avg run felt about the same percieved effort as Friday's 135-140 run. Increase HR may be due to more caffiene during the workweek. Will take Monday off, then try the Friday workout with no caffiene.

Could also be time of day differences coupled with heart meds. Beta blocker supposedly decreases HR, but since I only take it once a day in the evening, perhaps its effects are minimal by mid-day following?

Lots to figure out...

Saturday Mar 27, 2004 #

Run - Trail (Sampler) 39:39 [2] 6.1 km (6:30 / km) +165m 5:44 / km
ahr:111 max:155 rhr:47 slept:8.0

Rainy, 55F
Ran Sampler w/ Kevin - a lot of logging slash, so quite a bit of the time we were picking our way through the slash, thus a low HR. Sprinted hard on the last dirt road section peaking the HR at 155. I think this brief push caused me to feel like I was working harder on the next section.

Run - Trail (Soapstone) 35:15 [2] 5.9 km (5:58 / km) +190m 5:09 / km

Sampler wasn't enough, so I ran Blue Trail SB to first water stop, up over ridge intending to come back on Hemlock trail - someone taking pot shots in the woods so I bailed out to the dirt road for a bit, then back into the woods to take trail up and over Soapstone, down quarry trail to parking lot. This second half of run I felt like I was working pretty hard in spots, yet HR wasn't showing a lot of effort.

Friday Mar 26, 2004 #

Run - Road (warmup) 18:56 [2] 4.0 km (4:44 / km)
ahr:131 rhr:46 slept:6.5

New HRM (with splits). Using formula for 'aerobic base' found after reading this AM's attackpoint discussion. Set alarm at 138 and made sure to stay below this for 3 of the 4 legs - Base Building. Every little rise kicked the HR up - it was a nice pace, just shows that I probably push too hard, even on easy runs.

Run - Trail (River Run) 23:37 [2] 3.8 km (6:13 / km) +75m 5:39 / km

Run along the river, slowing down if HR went above 138 (presumed aerobic base). Distance a little long as I forgot to hit the split until I got up to stream crossing.

Ice is finally gone....

Run - Trail (Horsebarn Hill) 9:35 [5] 1.5 km (6:23 / km) +100m 4:48 / km
ahr:147 max:172

Easy on the lower part - then pushed as hard as I could on the upper section past low spot. Trying to see what my 'measured' maximum might be. Managed to get within 6 beats of calculated max. Will repeat this occassionally to see what my real max might be.

Run - Road (cooldown) 8:56 [2] 1.7 km (5:15 / km)

Back to Ted's for a sandwich

Wednesday Mar 24, 2004 #

Run - Road (warmup) 16:06 [2] 4.0 km (4:02 / km)
rhr:51 slept:8.0

Campus > Hanks Hill ( gentle downhill)

Run - Trail (River Run) 19:57 [3] 3.6 km (5:33 / km) +60m 5:07 / km

incl Stone Mill Road (dirt). Still icy in spots. Fairly easy pace

Run - Trail (Horsebarn Hill) 10:54 [3] 1.7 km (6:25 / km) +115m 4:47 / km

Wanted to push, but felt sluggish at beginning, slowed to a walk up first knoll, decided to maintain a run all the way after the stream - a slow, but determined running pace the whole way up.

Run - Road (cooldown) 8:39 [2] 1.7 km (5:05 / km)

Horsebarn Hill > Greek Village > North Campus > Teds

Tuesday Mar 23, 2004 #

Run - Road (Eastwood Loop) 17:45 [3] 4.5 km (3:57 / km) +60m 3:42 / km

GH > 195 > Eastwood > Campus > Teds

felt sluggish early on, felt solid on eastwood/campus. faster time than I realized.

Run - Trail (Bonair Hill) 19:59 [4] 4.8 km (4:10 / km) +80m 3:51 / km

Nice afternoon so went for a short trail run on the Shenipsit Trail behind the house out to 140 and back. Good training as the trail makes a lot of sudden twists and turns, and is also well appointed with rocks, roots and a few marshy stream crossings. Ice in a few spots, but a good hard effort.

2min Recovery HR - 88bpm

Monday Mar 22, 2004 #

Run - Road (warmup) 16:33 [3] 3.9 km (4:15 / km)

GH > South Campus > Post Office > Hanks Hill - mostly downhill

Run - Trail (Nipmuck NB) 31:04 [4] 5.4 km (5:45 / km) +175m 4:57 / km

Stone Mill Road > Nipmuck > Horsebarn Hill

A LOT of ice along the river (hemlock/laurel). Lost it a number of times but managed to land on my feet. Thus slower than I wanted but still a good cardio effort. Pushed the entire hill coming back up - but being a NE exposure, still a lot of snow/ice crap on the trail here too.

HR measured once back on the road, thus probably a bit lower than max. Watch band busted and coupled with some misc pieces missing on watch itself - I think I will get a new one (after all, its my birthday...). Maybe look into one of the HRM versions rather than relying on slowing down to manually measure pulse.

Run - Road (cooldown) 8:24 [2] 1.8 km (4:40 / km)

Horsebarn Hill > Greek Village > Teds

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