Training Archive: cmorseIn the 7 days ending 2005-12-02:
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| S | S | M | T | W | H | F | |||||||
Thursday Dec 1 | ||
| Road Run (hare & back) 22:38 [3]5 km (4:32 / km) | |
| ahr:137 max:224 rhr:47 slept:8.0 weight:169lbs shoes: Salomon XA Pro | ||
| late start, felt forced the whole way; kept finding my stride was shuffling | ||
| Note | |
| rhr:42 | ||
| noticed outside of L knee sore before bed - very localized - perhaps a bit of ITB? I'll have to be sure and do ITB specific stretches before running to avoid long term problems.
Also need to slow my easy runs down, perhaps using hrm. I seem to be stuck running short runs fairly fast @ near tempo paces, but not quite. When I do tempo, need to limit it to a section mid run, not try to go fast the whole way. And my easy runs need to get longer and slower. I know what I should do, just need to actually do it. BP has been up a bit too high the past few weeks too, need to focus on the right kind of runs and build slowly into the winter. | ||
Tuesday Nov 29 | ||
| Trail Run - Tempo (Walker / Belding) 41:03 [2]8 km (5:08 / km) | |
| ahr:133 max:148 shoes: Salomon XA Pro | ||
| sun breaking through, low 60's
shenipsit from walker reservoir to res road parking, belding trail to shenipsit & back. | ||
| Mixed Run (happy feet) 30:00 [1] | |
| shoes: Salomon XA Pro | ||
| field laps & trail | ||
Monday Nov 28 | ||
| Road Run tempo (hare & back) 19:33 [4]4.7 km (4:10 / km) | |
| ahr:158 max:229 rhr:48 slept:7.0 weight:169lbs (injured) shoes: Adidas Response Trail 9 | ||
| mild, overcast - might be last run in shorts for a while. Dirt road a bit slick in spots. I think I'll measure 150m up jeep trail and make this an even 5km route rather than turning around at corner like I do now.
Quite a bit of wheezing at end. Left thigh still quite sore, though it was my calves that were complaining while running - I think that might be Manchester leftovers. Calves weren't an issue at Mt Tom. | ||
| Stretching 7:00 [1] | |
| while waiting for Jackson's bus | ||
Sunday Nov 27 | ||
| Note | |
| rhr:47 slept:8.0 weight:169lbs (injured) | ||
| thumb not as sore, but still bandaged, palm black & blue (deep bruising). Legs sore, mostly L thigh, but R thigh pretty sore too - perhaps compensating for L leg after crash? Probably take it easy for a few days.. | ||
Saturday Nov 26 | ||
| Event: NEOC - Mt. Tom | ||
| Orienteering - Event race (Mt Tom Red) 1:36:48 [3]*** 7.26 km (13:20 / km) +310m 10:59 / km | |
| 19c rhr:47 slept:7.0 weight:170lbs (injured) shoes: Adidas Response Trail 9 | ||
| early runner, 2-3 inches snow, very slippery
cold - 12f - slow to get moving fell hard near marsh past #6 - bruised thigh, sprained thumb nice course, just too physically demanding after crash Splits | ||
Red - Splits | ||