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Training Log Archive: cmorse

In the 7 days ending Aug 28, 2005:

activity # timemileskm+mload
  Run - Trail3 2:06:44 15.16(8:22) 24.4(5:12) 38037.0
  Run - Road3 1:00:41 5.41 8.712.6
  Orienteering1 34:01 2.64(12:53) 4.25(8:00) 609 /9c100%10.2
  Run - Track1 6:21 1.0(6:21) 1.61(3:57)6.0
  Other1 6:000.6
  Total5 3:53:47 24.21 38.96 4409 /9c100%66.5
averages - sleep:7.9 rhr:44 weight:169.2lbs

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Sunday Aug 28, 2005 #

Run - Trail warm up/down 9:45 [2] * 1.5 km (6:30 / km)
ahr:125 rhr:43 slept:8.0 weight:171lbs shoes: Adidas Response Trail 9

Easy trail run from Rt 85 in on north end to pond.

Orienteering (98 Troll Cup Orange 1) 34:01 [3] *** 4.25 km (8:00 / km) +60m 7:29 / km
ahr:133 max:178 spiked:9/9c shoes: Adidas Response Trail 9

Avoided trail options instead taking more climb and crappier footing to get terrain training in. Walked a couple hills, but otherwise felt pretty good in terrain. 4.25km straight line distance, actual running distance 4.75km as measured in OCAD

Run - Trail (Gay City - extra mileage) 34:00 [3] ** 6.4 km (5:19 / km) +120m 4:51 / km
ahr:138 max:170 shoes: Adidas Response Trail 9

After O workout & 5 minute rest, ran back down to mill site, across river, yellow trail S, then picking up red trail all the way back up and out to where I parked the car. HR estimated from occasional glances at watch, not running timer on this segment. 70's, overcast with light showers, but not enough to cause visibility issues. Woods very dry, most woodies crispy and dropping foliage prematurely.

Saturday Aug 27, 2005 #

Run - Trail (sampler & moonlight) 56:59 [3] 11.5 km (4:57 / km) +200m 4:34 / km
ahr:125 max:195 rhr:45 slept:8.0 weight:170lbs shoes: Salomon XA Pro

sampler & moonlight w/ deb & bruce

decent conversational pace for sampler, started to tire after crossing gulf road, but leading group so kept pushing, revived a bit at top of hill, pushed on soapstone climbs, bounding down quarry feeling good and sprinted the bottom of the road w/ Deb, bruce about a minute back.

Best I've felt on a longer run all summer, but cooler morning weather doesn't hurt. Down about 4# for run.

Friday Aug 26, 2005 #

Run - Road (hare & back) 20:12 [3] 4.7 km (4:18 / km)
ahr:139 max:162 rhr:43 slept:8.0 weight:170lbs shoes: Adidas Response Trail 9

nothing special, late afternoon run on the dirt road to get some time in.

Other warm up/down (cooldown - walk/jog) 6:00 [1]
shoes: Adidas Response Trail 9

Wednesday Aug 24, 2005 #

Run - Trail (Shelter Falls) 26:00 [3] 5.0 km (5:12 / km) +60m 4:54 / km
ahr:140 max:162 rhr:48 slept:8.0 weight:168lbs

nice day - sunny, 70's - first part felt brisk and smooth, then at about 20 minutes total running, legs just started to peter out on me. I guess that from not running more than 30 minutes all summer. Damn...

Run - Road warm up/down (campus) 24:59 [2] 4.0 km (6:15 / km)

to/from shelter falls along bike path - brisk run outbound, slow jog/walk on the way back in.

Monday Aug 22, 2005 #

Run - Track tempo 6:21 [5] 1.61 km (3:57 / km)
ahr:154 max:160 rhr:40 slept:7.5 weight:167lbs

After reading Peters discussion about mile times, I realized I didn't really know what my measured mile time was, so I opted to go over to the UConn track and find out. Not as fast as Peter, that's for certain...

Ran about 12 minutes easy to warm up then ran 4 laps as hard as I could trying to stay around 90 sec per lap. Times were:
87
95
104
95 (includes extra 9m for full mile)

sunny, 80F, light breeze, low humidity. Not an easy run at all..

Peter says I should work on consistency and pacing myself (I generally start too fast and fade in longer races) but obviously even in a controlled situation I can't maintain any sort of consistency. oh well...

Run - Road warm up/down (warmup & cooldown) 15:30 [1]

easy jog to ATM, then back to track, a few laps around track before doing mile, then a pathetic jog over to Teds to get lunch.

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