Training Log Archive: cmorseIn the 7 days ending May 20, 2012:
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Sunday May 20, 2012 #
5 AM
Note
rhr:50 slept:8.0
9 AM
Run - Trail race (Soapstone Sampler) 28:08 [5] 5.85 km (4:49 / km) +100m 4:26 / km
shoes: 340 ORoc 2010
Great day for a race. Not sure of final finishing time due to handicapping of the start, but managed to pass everyone who started ahead of me (including a few good older runners) before the descent off woodchuck and no challengers on the final stretch to the finish. 3rd win in 5 years, but I don't think it was a PR time. Time from scratch was 25 & change.
{edit: Official time was 25:20 + 2:48 start advantage if I did the math correctly should yield a running time of 28:08 vs course PR of 27:14 - and I've literally run this course hundreds of times. Note the elevation is a complete guess and probably low}
Hills felt tougher than expected, but downhills were solid. Need to think about how much running (or not) to do this week with 4 races on tap for next weekend.
Results
{edit: Official time was 25:20 + 2:48 start advantage if I did the math correctly should yield a running time of 28:08 vs course PR of 27:14 - and I've literally run this course hundreds of times. Note the elevation is a complete guess and probably low}
Hills felt tougher than expected, but downhills were solid. Need to think about how much running (or not) to do this week with 4 races on tap for next weekend.
Results
Run - Trail warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: 340 ORoc 2010
Minimal warmup since I was working at registration right until race time. Not sure a longer warmup would have changed anything.
Saturday May 19, 2012 #
Event: 3000m Time Trial
5 AM
Note
rhr:43 slept:8.0
6 AM
Orienteering (Gay City Green) 53:18 [3] *** 5.92 km (9:00 / km) +180m 7:49 / km
11c shoes: 212 X-Talon 2012
vetting Jeff's course - ran briskly in a few sweet spots, but mostly ran easy saving energy for tomorrows race. Stopped to confirm map accuracy on a couple - all is good...
8 AM
Run - Trail (Crandalls) 1:03:00 [3] 9.0 km (7:00 / km) +300m 6:00 / km
shoes: 212 X-Talon 2012
then swung by Crandalls to join Mark & Bruce who were doing 4 hours of laps for Mohican ultra training. Since I haven't been running long this year I haven't had a chance to run with them recently, good to catch up...
Longsword 10:00 [0]
Had swords in the car, waiting for the boys to come through on a lap. Felt a bit self-conscious doing longsword drills in a parking lot, but pretty quiet in a Saturday AM...
Friday May 18, 2012 #
5 AM
Note
rhr:44 slept:6.0 (rest day)
Thursday May 17, 2012 #
Event: CSU Park-O 5: Fresh Pond
9 PM
Note
Another day got away from me. Arrived at work at 5:30am, already dressed and ready to run. But Ken had a family emergency, so I stopped in to my office before running - and got sucked in and never escaped.. Damn, damn, damn...
Oh well, I guess we'll call it an involuntary taper for Sunday's Soapstone Mountain race, even though I'm only racing the short course - but shooting for the win... (won in '08 & '09, 2nd in '10, ran the 24k in '11) The handicap start table ought to be particularly generous to me this year :-)
Oh well, I guess we'll call it an involuntary taper for Sunday's Soapstone Mountain race, even though I'm only racing the short course - but shooting for the win... (won in '08 & '09, 2nd in '10, ran the 24k in '11) The handicap start table ought to be particularly generous to me this year :-)
Wednesday May 16, 2012 #
5 AM
Note
rhr:45 slept:8.0
6 PM
Note
Anna under the weather, so passed on swords tonight
7 PM
Run - Road (Hare ) 32:45 [3] 7.25 km (4:31 / km) +100m 4:14 / km
shoes: 285 RocLite B
So out the door to get something in. On a full stomach - oof... Some fast bits, but also some sluggish bits as well. Left arm has some sort of odd raised rash - no itch, just red and puffy. Hopefully better after a shower.
May O in the AM - pre-run Gay City courses since we'll be away first weekend of June
Tunes: String Cheese Incident, 3/11/2000, Paramount Theatre w/ Karl Denson.
May O in the AM - pre-run Gay City courses since we'll be away first weekend of June
Tunes: String Cheese Incident, 3/11/2000, Paramount Theatre w/ Karl Denson.
C • SCI 2
Tuesday May 15, 2012 #
4 AM
Note
rhr:45 slept:5.0 weight:78.2kg
5 AM
Run - Trail intervals (Mansfield Hollow) 1:24:10 15.2 km (5:32 / km) +200m 5:12 / km
shoes: 212 X-Talon 2012
Morning run with Ken. Warmup which included one faster section, then three loops (a tad under 1.5 miles each) around the various fields in the park at roughly 5k race pace (slightly slower due to terrain variation). Lap times were 9:30, 9:38 & 10:03. Knew that 3 was enough. Then a short cool down.
Monday May 14, 2012 #
5 AM
Note
rhr:46 slept:8.0