Training Archive: cmorseIn the 7 days ending 2006-07-02:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| M | T | W | H | F | S | S | |||||||
Sunday Jul 2 | ||
| Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm | ||
| Bike - Road (crystal lake) 50:20 [3]20 km (2:31 / km) | |
| ahr:98 max:122 shoes: Cannondale ST1000 | ||
| early am ride up by lake - quite breezy - stiff headwind in open areas | ||
| Orienteering - Event race (Ratlum Mtn #1) 21:07 [5]1.76 km (12:00 / km) +90m 9:33 / km | |
| shoes: Jalas Champion | ||
| warm, but oppressively so. Numerous hesitations in first half, slow in laurel. 3rd behind J-J & Samantha
Splits | ||
| Orienteering - Event race (Ratlum Mtn #2) 31:05 [5]*** 2.55 km (12:11 / km) +120m 9:52 / km | |
| shoes: Jalas Champion | ||
| 3rd again behind J-J & Sam
Splits | ||
Sprint 1 - Short - Splits | ||
Sprint 2 - Long - Splits | ||
Saturday Jul 1 | ||
| Note | |
2006 Top 10 Motivation List: 1) total training volume ~ 300hrs [-12 hrs] 2) 100min+ run at least once per week - [11/21] 3) run on map at least once per week [15/22 4) sub-30:00 at Manchester 5) 85+ point runs at US or NA champs in M40 6) win 30pt local sprint 7) top 10 at a 40 point sprint event (BG#1 = 11th) 8) Billygoat top 15 finish (28th) 9) Run Mount Washington Road Race 10) Improve Attackpoint Ranking to 83% [headed the wrong direction as of 4/14] | ||
| Trail Run - Long / Easy (sampler) 34:30 [3]6.1 km (5:39 / km) | |
| ahr:115 max:143 rhr:43 shoes: Adidas Response Trail XI | ||
| sampler w/ Bruce & Regina. many fdf's pinging the back of my head, but none managed to land a blow | ||
| Bike - Road (powerlines & back) 35:00 [3] | |
| ahr:106 max:126 shoes: Trail-a-bike | ||
| lake & back w/ Jackson. | ||
| Bike - Road (lake & back) 21:00 [3]7.5 km (2:48 / km) | |
| ahr:96 max:121 shoes: Adidas Response Trail XI | ||
| to bridge & back w/ Hayden | ||
Tuesday Jun 27 | ||
| Bike - Road (lake & back 2x) 45:00 [3]13 km (3:28 / km) | |
| shoes: Trail-a-bike | ||
| once with Hayden, once w/ Jackson - town fixing road, meaning soft dirt and lots of loose gravel - hard work with trail-a-bike.
Legs still sore, must have pounded Sundays downhills harder than I realized trying to evade the G... | ||
Monday Jun 26 | ||
| Bike - Road (woodlake/gottier) 30:00 [3]13.25 km (2:16 / km) | |
| shoes: Cannondale ST1000 | ||
| legs tight from yesterday, short but fast ride to loosen things up in am. | ||
| Bike - Road (slr) 35:00 [2]9 km (3:53 / km) | |
| shoes: Trail-a-bike | ||
| w/ hayden & jackson | ||