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Training Log: cmorse

In the last 7 days:

activity # timemileskm+m
  Run - Road6 2:41:44 21.02(7:42) 33.83(4:47) 522
  Run - Mixed1 1:02:01 6.37(9:44) 10.25(6:03) 158
  Total7 3:43:45 27.39(8:10) 44.08(5:05) 680
  [1-5]7 3:42:48
averages - rhr:39 weight:176.6lbs
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Saturday Dec 10 #

6 AM

Note
rhr:38 weight:175lbs

8 AM

Run - Road warm up/down (2.0) 7:40 0.86 mi (8:55 / mi) +27m 8:07 / mi
ahr:128 max:156 shoes: Conquest 2014

Run - Road race (3.4) 21:07 3.13 mi (6:45 / mi) +33m 6:32 / mi
ahr:149 max:167 shoes: Conquest 2014

18F, chilly all the way around. Goal was to run with high cadence (186avg, 195max). Optimistically hoped for 21 minutes, not off by much. 14th of 124, slipped a spot from last week, but larger field by a good bit. Steve, George & Lyn in attendance, but alas, no Philster, what a slacker....

Friday Dec 9 #

Note
rhr:39 weight:176lbs

4 PM

Run - Road (2.9) 19:57 2.67 mi (7:28 / mi) +95m 6:44 / mi
ahr:135 max:162 shoes: Conquest 2014

At dusk, 28F & windy. Not at all motivated...

Thursday Dec 8 #

Note
rhr:40 weight:175.8lbs

Going to miss the next two weeks at Forest Park. Damn, so much for trying to be consistent about it.
3 PM

Run - Road (3.5) 28:44 3.74 mi (7:41 / mi) +55m 7:21 / mi
ahr:144 max:157 shoes: Speed Cross Varios 2015

Hayden stayed after school so went early and ran a few on rail trail access from rear ballfield.

Wednesday Dec 7 #

Note
rhr:41 weight:178.2lbs

4 PM

Run - Road (3.1) 22:28 2.82 mi (7:58 / mi) +54m 7:31 / mi
ahr:138 max:153 shoes: Conquest 2014

Just a quick jaunt down the dirt to have something in the log..

Tuesday Dec 6 #

5 AM

Note
rhr:37 weight:176.2lbs

3 PM

Run - Road (3.6) 41:07 5.0 mi (8:13 / mi) +195m 7:20 / mi
ahr:142 max:157 shoes: Conquest 2014

Easy jaunt up and down, got it done...

Monday Dec 5 #

5 AM

Note
rhr:42 weight:178.4lbs

5 PM

Run - Road (3.5) 20:41 2.8 mi (7:23 / mi) +62m 6:55 / mi
ahr:152 max:168 shoes: Conquest 2014

Brisk run down the dirt road in the dark. No traffic that way...

Sunday Dec 4 #

5 AM

Note
rhr:37 weight:176.6lbs

2 PM

Run - Mixed (3.6) 1:02:01 6.37 mi (9:44 / mi) +158m 9:02 / mi
ahr:135 max:156 shoes: Speed Cross Varios 2015

Sunny afternoon, easy recovery run on mixed terrain. Roads > trails @ Shafran > roads to lake > beach run with low lake level, very rocky in places > jeep road hill climb to Hare, back to SLR on dirt. Legs tired from yesterday, but didn't complain too much..

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