Training Log Archive: cmorse

8:35am - warmup on trails behind the Notch visitor center.

HRr = 47

9:00am - sunny, cool - Ran 7-Sisters trail race with a goal of breaking 2:30, but not going so hard as to wear me down too much for next weekend. Intended splits:
Summit House (50min, 52:15 actual)
Turnaround (70min ,1:08 actual)
Summit House Return (1:30, 1:29:45 actual)
Took a couple headers on downhill to turnaround, one a full head over heels barrel roll, landed on feet and kept going (later found left shin scraped and bleeding from shoe to knee). After two serious dumps, I decided to ease off to avoid any serious crashes on the return. Peter G. about 10 minutes ahead, Joe B caught me on the final descent and beat me by probably 45-50 seconds - did not stick around to see results. Good run altogether...

HRrest = 48

8:00am - cooler, partly sunny. Not many people at forest this AM - must be laying low for 7-Sisters tomorrow. Ran Sampler loop w/ Deb Scheiffer - felt good on sandpit and Woodchuck hills. Likely run 7-Sisters myself tomorrow, then ease back and taper for next weekend.

7am - Ran treadmill at easy pace (5.5min/km), then gradually increased grade until Lactic Acid started to build (14%). HRmax = 165. Then dropped back to level until HR=120, then wide open (-5%, 3.1min/km) until HRmax = 170 (94%), then cooldown.... soreness in calves pretty much gone.

11:45am - Ran a longer, but easy treadmill session. Took '97 US Champs Red X-1 (Combat Village) map to read on treadmill. Set for 5min/km pace, adjusted slope to terrain (approx) and increased speed on trail run or open woods fast runs, slowed down for green. Not estimating map distance/time too well, wound up visualizing/running course in around 30 minutes at average 5min pace - should have been about 40. Ran two slightly uphill sprints until HRmax hit 170, then eased back and slowed down for the last 5 minutes.

6:10am - ran mostly a flat 5min/km easy - ended w/ a 1min 15% hill @ 6min/km then right into a 90 sec downhill sprint (-5%, 3.1min/km), then cool off until HR back to 110. HRmax = 143 on hill, 155 on sprint, mostly 128-130 for easy portion of run.

6:10am -
warmup
3x400m @ 2%, 3.7 min/km, recover 400m (145 HRmax)
1x400m @ 3%, 3.4 min/km, recover 400m (154 HRmax)
1x400m @ -5%, 3.1 min/km - downhill sprint (142 HRmax)
cooldown

HRrest = 52

9:00pm - Nice evening, moon out, perfect temperature - 60ish. Ran dirt road out to lake and back. Tried to run evenly paced all the way. Just about even splits - 12:32 out, 12:40 back.

9:25pm - jogged from Grahaber back to house at a slow pace.

HRr = 52