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Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Walking4 3:48:28 12.68(18:01) 20.41(11:12) 1182.3
  Run - Dirt3 2:53:33 18.32(9:28) 29.48(5:53) 16064.9
  Orienteering1 51:22 3.49(14:44) 5.61(9:09) 1289 /9c100%26.7
  Exercises (squats)3 5:51 1200.1
  Total10 7:39:14 34.49 55.51 5269 /9c100%94.1
  [1-5]9 4:04:47
averages - sleep:7.1 rhr:44 weight:182.7lbs
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1:48
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MoTuWeThFrSaSu

Sunday Mar 7 #

6 AM

Note
rhr:42 slept:8.0 weight:183.6lbs

10 AM

Orienteering (Coop Green) 51:22 intensity: (7 @0) + (38 @1) + (4:41 @2) + (8:20 @3) + (35:38 @4) + (1:58 @5) *** 5.61 km (9:09 / km) +128m 8:13 / km
ahr:141 max:159 spiked:9/9c weight:180.8lbs shoes: ORoc 270 2020

Nice morning in the woods. Icy trails, runnable woods otherwise - mix of snow and bare. Not a lot of pep on the uphill, but early in the season. Anna and her friends out on Green as well and a couple HVO folks up from NJ getting ready to head out on Red when I started. All flags in place.

RouteGadget
2 PM

Exercises (squats) 1:49 intensity: (1:43 @0) + (6 @1) 0.0 km +30m null / km
ahr:73 max:92

Saturday Mar 6 #

6 AM

Note
rhr:41 slept:7.0 weight:182.6lbs

2 PM

Walking 1:08:42 intensity: (1:06:47 @0) + (1:55 @1) 6.14 km (11:11 / km) +29m 10:56 / km
ahr:81 max:100 shoes: Rincon 2 2020

With A & J. Chilly..

Friday Mar 5 #

6 AM

Note
rhr:44 slept:7.0 weight:183.8lbs

9 AM

Run - Dirt 57:21 intensity: (8 @0) + (8 @1) + (2:18 @2) + (4:45 @3) + (50:02 @4) 11.18 km (5:08 / km) +54m 5:01 / km
ahr:143 max:153 weight:181.6lbs shoes: Rincon 2 2020

Rail trail, solo. 25F, sunny but windy making for a chilly run. Goal was to keep it mostly level which I did, though wanted to drop off the pace a few times. Toughed it out.

Thursday Mar 4 #

6 AM

Note
rhr:46 slept:8.0 weight:183lbs


  • OUSA - Add Ricardo Schaniel to US Devel Team - Web
9 AM

Walking 1:01:55 intensity: (59:07 @0) + (2:48 @1) 6.06 km (10:13 / km) +29m 9:59 / km
ahr:84 max:97 shoes: Rincon 2 2020

Overcast, mid 30s.
2 PM

Exercises (squats) 1:12 [0] 0.0 km +30m null / km
ahr:61 max:68

Wednesday Mar 3 #

6 AM

Note
rhr:45 slept:8.0 weight:185lbs

9 AM

Run - Dirt 1:01:14 intensity: (4:06 @0) + (1:04 @1) + (49:15 @2) + (4:08 @3) + (2:41 @4) 9.37 km (6:32 / km) +33m 6:25 / km
ahr:115 max:148 shoes: ORoc 270 2020

To Colonial & back with Mike T, very relaxed pace. Then an extra mile a bit faster to round out the hour.
2 PM

Walking (Nevers ) 47:19 intensity: (41:44 @0) + (5:35 @1) 3.51 km (13:28 / km) +31m 12:54 / km
ahr:84 max:99 shoes: Saucony 2020

Nevers Park w/ family.

Tuesday Mar 2 #

5 AM

Note
rhr:42 slept:4.0 weight:184lbs

Very windy last night. Lots of banging gutters against the house. Lost power a little before midnight, out to the truck to fetch the battery lights since the kids were still up. Power back about an hour later, down to restart the pellet stove. Lasted about 15 minutes before going out again. About 2am woke to a loud arcing and red glow out the window - apparently something managed to arc across the 13kv high voltage distribution line that runs just north of the house (but is not tied into our power directly). Slept fitfully after that - power came back on about 3:30am, but elected to stay in bed for a couple hours to make sure it stayed on before going downstairs to restart the pellet stove. House down to about 55F and about 10F outside. Probably take most of the morning to fully warm the house back up.

1 PM

Walking 50:32 intensity: (37:38 @0) + (12:54 @1) 4.7 km (10:45 / km) +29m 10:26 / km
ahr:89 max:103 shoes: Rincon 2 2020

Windy and still cold, even with the sunshine. But got outside for some Vitamin D.

Monday Mar 1 #

6 AM

Note
rhr:47 slept:8.0 weight:182lbs


  • OUSA - Next Board Meeting - 3/15 - web, FB, TW, Club-Net
  • OUSA - Misc JDT page updates - new photos, club links, add/deletions for '21
8 AM

Exercises (squats) 1:24 [0] 0.0 km +30m null / km
ahr:78 max:88

Run - Dirt (Hop River) 54:58 intensity: (10 @0) + (3 @1) + (34 @2) + (41:31 @3) + (12:40 @4) 8.93 km (6:09 / km) +73m 5:55 / km
ahr:134 max:148 weight:180.2lbs shoes: ORoc 270 2020

40f, foggy. No one headed up trail toward Bolton, so a solo jaunt. First mile soft packed dirt - no mud, ruts or ice. Then mix of rotted ice and small bare spots. Slow running, but decent traction on rotted ice with spikes. Picked up the pace a bit for final mile. Did some squats before and after.

Exercises (squats) 1:26 intensity: (21 @0) + (1:05 @1) +30m
ahr:97 max:103

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