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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Walking25 19:56:42 66.88(17:54) 107.64(11:07) 97023.3
  Run - Trail11 8:18:23 47.4(10:31) 76.28(6:32) 1543227.0
  Run - Mixed8 3:41:23 26.21(8:27) 42.18(5:15) 26288.2
  Bike - Road3 3:19:27 47.38(4:13) 76.25(2:37) 63182.0
  Hiking2 2:31:47 5.64(26:54) 9.08(16:43) 2521.0
  Run - Road9 1:43:34 10.95(9:27) 17.63(5:53) 16028.4
  Run - Dirt4 1:42:01 11.14(9:09) 17.93(5:41) 33934.8
  Other1 1
  Total43 41:13:18 215.6 346.98 4158484.7
  [1-5]41 21:57:10
averages - sleep:7.3 rhr:44 weight:79.4kg

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Thursday Apr 30, 2020 #

6 AM

Note
rhr:42 slept:8.25 weight:80.2kg

8 AM

Run - Road warm up/down 4:50 intensity: (1:06 @2) + (3:44 @3) 0.83 km (5:50 / km)
ahr:124 max:131 shoes: 280 ORoc 2017

Run - Trail tempo 39:28 intensity: (22 @2) + (5:53 @3) + (16:01 @4) + (17:12 @5) 7.2 km (5:29 / km) +125m 5:03 / km
ahr:156 max:186 shoes: 280 ORoc 2017

40F, raining lightly, but steadily. Time Trial Thursday

  1. Opening km (dirt road): +2s
  2. Trail to Powerline: +6s
  3. Powerline: +6s
  4. Drop to the Lake: PR -4s
  5. Along the Lake (dirt road): +7s
  6. Return to Hare: +11s
  7. Homestretch (dirt road): +15s

Splits: 4:34, 4:55, 5:56, 2:44, 4:26, 9:37, 7:15

Run - Road warm up/down 5:03 intensity: (34 @3) + (2:54 @4) + (1:35 @5) 0.75 km (6:45 / km) +14m 6:12 / km
ahr:151 max:168 weight:79.1kg shoes: 280 ORoc 2017

9 PM

Note

April Recap - I've been retired a month now. Got my first pension check in the mail yesterday. And I actually did some recordable exercise every day this month - that's a thing. Granted the highest totals were for walking, including level 0, but I'm ok with that. And virtually everything has been from the house with a handful of exceptions. Looking forward to being able to travel to more interesting locales at some point, maybe even do some actual orienteering, but sounds like CT is going to stay locked down fairly tight until at least late May, then gradually loosen up.

https://attackpoint.org/viewlog.jsp/user_67/period...

Fitness has gone up 2.2 points (12.3 >14.5), but so has my weight (up 3# weekly running average). Win some, lose some. Or more appropriately, win some, gain some.

Even with the lack of orienteering, I have managed to make 63 posts to OUSA Facebook page - plus a number of web news items, Twitter posts and other behind the scenes stuff - but I'm using FB as my main metric. Trying to be as effective as I can with zero actual orienteering going on and travel restrictions in place.

Hopefully start fieldwork on a local project that's been on the back burner for a few years now. Huge project, fantastic terrain, but limited congregating areas for large groups. But will figure out logistics once I've got it completed. Even if that is nothing more than a local training venue.

Wednesday Apr 29, 2020 #

7 AM

Note
rhr:44 slept:7.0 weight:80.1kg

8 AM

Walking 1:42:07 intensity: (1:39:28 @0) + (2:23 @1) + (16 @2) 8.89 km (11:30 / km) +147m 10:37 / km
ahr:81 max:110 shoes: SpeedCross4 2020

Time trial course in reverse, leisurely. Was getting pretty warm by the end...

''

2 PM

Hiking (Stoppleworth) 53:27 intensity: (49:33 @0) + (3:54 @1) 3.07 km (17:26 / km) +117m 14:38 / km
ahr:79 max:99 shoes: Speed Cross Varios 2015

Afternoon hike with A & J.

Tuesday Apr 28, 2020 #

6 AM

Note
rhr:32 slept:6.5 weight:81kg


  • OUSA - Route to O-Season: Day 45
  • Garden

    1. Sugar Snap Peas
    2. Stuttgart Yellow Onions (sets)
    3. Little Finger Carrots
    4. Oriole Swiss Chard (yellow)
    5. Detroit Golden Beets

7 AM

Run - Trail hills (Hopkins Premium) 1:05:07 intensity: (13:35 @2) + (30:48 @3) + (20:06 @4) + (38 @5) 9.65 km (6:45 / km) +313m 5:48 / km
ahr:132 max:168 weight:79.7kg shoes: SpeedCross4 2020

Hopkins - overcast, 34F. Ran down one full dirt segment, but then coming back up decided that if I was running solo anyway, I might as well up my game so headed up the dirt access road into the forest. Picked up the half marathon course at the old unmanned water drop location on the first loop, quickly remembering that the new version of the course crosses the road higher up. So on the 2nd & 3rd repetitions I went all the way up to the 'proper' crossing before picking up the course route. Then back to the parking spot via the Shenipsit Trail once at the height of land.

Good workout though that stretch of the Soapstone course is, imho, the crappiest part of the whole course - uphill on a rutted dirt bike trail that usually has water running down it - which it had plenty of today - no way to keep the feet dry on this stretch.

Monday Apr 27, 2020 #

6 AM

Note
rhr:38 slept:6.0 weight:80.9kg

Walking 1:06:50 intensity: (1:06:04 @0) + (46 @1) 6.0 km (11:09 / km) +27m 10:54 / km
ahr:79 max:94 shoes: Speed Cross Varios 2015

Morning walk to the lake. Overcast, 40ish...
4 PM

Walking 35:26 [0] 3.2 km (11:03 / km) +25m 10:39 / km
ahr:78 max:91 shoes: Speed Cross Varios 2015

And a short walk in the rain with Ellen. Pretty raw out, but good to stretch the legs...

Sunday Apr 26, 2020 #

5 AM

Note
rhr:37 slept:5.5 weight:80.8kg

6 AM

Bike - Road 2:35:07 intensity: (1:38 @0) + (3:24 @1) + (31:45 @2) + (53:44 @3) + (41:58 @4) + (22:38 @5) 58.67 km (2:39 / km) +532m 2:32 / km
ahr:135 max:178 weight:79.7kg shoes: Warbird

Broke out the little orange beast for a longer ride. Had my high intensity done for the week, but log lacking in total hours. Didn't feel up to a long slow run, so bike it was.

Largely on bike trails, mostly dirt, pretty much to myself at this hour on a Sunday morning. The fact that it was gray and sprinkling intermittently didn't hurt either. Tried to stay in a higher gear and push where possible, more in the first 2 hours, running out of steam at the end. Short circuited through Rockville as there wasn't a chance in hell I'd be able to tackle going back up McLean today. As it was I only dismounted for the bit on/off Rockville Spur @ Vernon Ave and didn't stop at all except for a couple stop lights in Manchester. Need to dig out the UD bottles for bike use as they are more amenable to drinking on the move.

Saturday Apr 25, 2020 #

Event: CANCELLED - 41st Annual West Point National Event
 
7 AM

Note
rhr:42 slept:8.5 weight:80.6kg

9 AM

Note

Spent about 5 hours finishing up the prep on a new kitchen garden. Double digging, sifting rocks & weeds out, hauling & mixing compost and delineating planting beds. Gorgeous day for it, though I'm pretty sore/tired now.


4 PM

Walking 53:03 intensity: (42:00 @0) + (6:22 @1) + (4:15 @2) + (26 @3) 4.58 km (11:35 / km) +26m 11:15 / km
ahr:85 max:129 shoes: Bondi 5 2018

Afternoon walk with Ellen, Anna & Jackson. Legs are sore, even though I haven't done anything besides the gardening..

Friday Apr 24, 2020 #

6 AM

Note
rhr:39 slept:8.0 weight:80.3kg


Run - Mixed 30:14 intensity: (14 @0) + (22 @1) + (1:15 @2) + (24:05 @3) + (4:18 @4) 5.94 km (5:05 / km) +26m 4:59 / km
ahr:132 max:141 weight:79.6kg shoes: Bondi 5 2018

Down to lake & back before the heavier precipitation forecast for rest of day.

Thursday Apr 23, 2020 #

6 AM

Note
rhr:45 slept:7.0 weight:80.4kg

7 AM

Run - Road warm up/down 5:06 intensity: (12 @0) + (6 @1) + (3:59 @2) + (49 @3) 0.82 km (6:13 / km)
ahr:118 max:130 shoes: 280 ORoc 2017

Run - Trail tempo (Week #2) 38:47 intensity: (16 @0) + (4 @1) + (2 @2) + (49 @3) + (28:10 @4) + (9:26 @5) 7.28 km (5:20 / km) +125m 4:54 / km
ahr:150 max:188 shoes: 280 ORoc 2017

32F, sunny. Time Trial Thursday. Was aiming to go sub-40, which only meant picking up 6 seconds somewhere. Found 78 seconds instead. Guess this will make next week that much harder...

  1. Opening km (dirt road): Same time as last week.
  2. Trail to Powerline: 12s faster than last week, but 3s off segment PR
  3. Powerline: still had to walk a bit on hills, 18s faster than last week, but same time as 4/12
  4. Drop to the Lake: 3s segment PR, didn't have to swing quite as wide on a couple of the muddy bits. HR spike here may have been an adrenaline boost as I almost lost it in one of the muddy spots.
  5. Along the Lake (dirt road): 13s segment PR
  6. Return to Hare: 18s segment PR
  7. Homestretch (dirt road): segment PR by 9s over last week, really pushing here

Splits: 4:32, 4:51, 5:50, 2:48, 4:19, 9:26, 7:00

Run - Road warm up/down 4:59 intensity: (4:34 @3) + (25 @4) 0.74 km (6:47 / km) +13m 6:13 / km
ahr:128 max:150 shoes: 280 ORoc 2017

Wednesday Apr 22, 2020 #

6 AM

Note
rhr:31 slept:7.0 weight:79.9kg

8 AM

Walking 56:51 intensity: (53:08 @0) + (3:30 @1) + (13 @2) 4.99 km (11:24 / km) +66m 10:42 / km
ahr:80 max:121 shoes: Speed Cross Varios 2015

Easy morning walk w/ Hayden. Cold, blustery, a few snow flurries in otherwise sunny skies.

Tuesday Apr 21, 2020 #

6 AM

Note
rhr:52 slept:6.0 weight:79.9kg

Slept lousy, awake for a couple hours middle of the night.
8 AM

Run - Dirt hills 59:17 intensity: (19:17 @2) + (25:00 @3) + (15:00 @4) 10.5 km (5:39 / km) +272m 5:00 / km
weight:78.6kg shoes: SpeedCross4 2020

Happy Hills - Return to Hopkins. 41F, sunny when I got up, but clouding over pretty quickly by the time I got out the door after AM tasks. Starting to rain lightly on the last repeat. HR never came on, so estimating HR by perceived exertion.


Monday Apr 20, 2020 #

6 AM

Note
rhr:43 slept:7.0 weight:79.5kg

7 AM

Run - Mixed tempo 37:58 intensity: (24 @0) + (10 @1) + (2:54 @2) + (4:52 @3) + (28:31 @4) + (1:07 @5) 8.01 km (4:44 / km) +34m 4:38 / km
ahr:141 max:163 shoes: Bondi 5 2018

A hard push for 5 miles. Solid for first 5km, then a little weak, managed to dig deep for the final 7-800m.

The recorded route is actually a little longer than 5m (door to door). I stopped the watch before getting back home - right at 5m.

My turnaround sentinel. Photo is from Friday's walk.



Run - Road warm up/down 1:28 intensity: (48 @3) + (40 @4) 0.2 km (7:20 / km) +6m 6:25 / km
ahr:136 max:151 weight:78kg shoes: Bondi 5 2018

4 PM

Walking 34:54 intensity: (29:33 @0) + (5:20 @1) + (1 @2) 3.16 km (11:02 / km) +24m 10:37 / km
ahr:85 max:107 shoes: Speed Cross Varios 2015

Short walk with Jackson...

Sunday Apr 19, 2020 #

6 AM

Note
rhr:57 slept:8.0 weight:79.8kg

8 AM

Walking 1:16:51 intensity: (1:06:18 @0) + (10:33 @1) 6.93 km (11:06 / km) +55m 10:40 / km
ahr:84 max:102 shoes: Speed Cross Varios 2015

Walk to the lake, back through Shafran. Actually saw another Strider in the flesh, for realz. While I've seen plenty of random persons on my forays from home, its been quite a while since I've met a friend somewhere other than via the internet. Was nice while it lasted... Hopefully social runs come back soon, I've never considered myself a terribly social type, but I do miss them...
C • Would have been 3
9 PM

Note

Had hoped to get out for something beyond my morning walk with such nice weather. But spent most of the day digging out more garden space and hanging out with the chickens. I have to be present while they poke about the yard lest the local redtails get them.

Didn't quite make my weekly goals but i suppose that's ok since there isn't anything on the immediate schedule that I'm training for. But I would like to keep the trend going in the right direction at least..
C • Chicken tractor 3

Saturday Apr 18, 2020 #

6 AM

Note
rhr:51 slept:8.5 weight:80kg

7 AM

Run - Mixed long 9:54 intensity: (1:20 @0) + (1:16 @1) + (5:44 @2) + (1:34 @3) 1.89 km (5:15 / km)
ahr:113 max:137 shoes: SpeedCross4 2020

33F, snowing, a couple inches on the ground. Roads just slushy with many puddles.

Run - Trail long 24:21 intensity: (1:15 @1) + (8:41 @2) + (13:04 @3) + (1:21 @4) 3.32 km (7:20 / km) +84m 6:31 / km
ahr:123 max:141 shoes: SpeedCross4 2020

Part of the TT course - woods, powerline. Lots of evergreens weighted down with very wet snow. Jacket pretty much soaked through in the first few minutes.

Run - Dirt long 10:12 intensity: (2:04 @2) + (8:08 @3) 1.74 km (5:52 / km) +19m 5:34 / km
ahr:124 max:137 shoes: SpeedCross4 2020

Along the lake, no accumulation on the dirt road.

Run - Road 29:41 intensity: (6 @1) + (16:21 @2) + (13:09 @3) + (5 @4) 5.26 km (5:39 / km) +54m 5:22 / km
ahr:122 max:138 shoes: SpeedCross4 2020

Roads into Rockville

Run - Trail long 18:06 intensity: (14:29 @2) + (3:37 @3) 2.84 km (6:23 / km)
ahr:120 max:129 shoes: SpeedCross4 2020

On to the old Trolley Trail aka Shenipsit Trail

Run - Mixed long 19:52 intensity: (27 @1) + (18:07 @2) + (1:18 @3) 3.23 km (6:09 / km) +24m 5:56 / km
ahr:117 max:128 weight:78.7kg shoes: SpeedCross4 2020

And home via the usual route..

Other 1 [0]
ahr:120 max:141

Dummy entry for composite GPS track

Friday Apr 17, 2020 #

Event: 2020 USA Junior Nationals - CANCELED
 
6 AM

Note
rhr:40 slept:8.0 weight:79.8kg

7 AM

Walking 1:27:40 intensity: (1:05:24 @0) + (16:54 @1) + (5:10 @2) + (12 @3) 8.69 km (10:06 / km) +122m 9:26 / km
ahr:88 max:125 shoes: Bondi 5 2018

Clear, frosty morning. Out to the lake, back via the powerlines which would be 'hiking' by my definition, but kept it all in one track today...

Thursday Apr 16, 2020 #

6 AM

Note
rhr:42 slept:6.5 weight:79.9kg

Run - Road warm up/down 4:09 intensity: (16 @1) + (43 @2) + (3:10 @3) 0.81 km (5:09 / km)
ahr:124 max:133 shoes: 280 ORoc 2017

Run - Trail tempo (Week #1) 40:05 intensity: (20 @2) + (2:25 @3) + (34:46 @4) + (2:34 @5) 7.25 km (5:32 / km) +120m 5:06 / km
ahr:146 max:169 shoes: 280 ORoc 2017

Lightly accumulating snow to start, sun coming out by the end. Decently hard pace, still had to power walk a few hills. 7 second improvement.

Splits: 4:32, 5:03, 6:08, 2:52, 4:35, 9:44, 7:09

Walking warm up/down 8:30 intensity: (7:02 @1) + (45 @2) + (24 @3) + (19 @4) 0.81 km (10:33 / km) +16m 9:37 / km
ahr:105 max:144 weight:78.3kg shoes: 280 ORoc 2017

Wednesday Apr 15, 2020 #

6 AM

Note
rhr:32 slept:7.5 weight:79.7kg

8 AM

Walking 1:04:41 intensity: (1:01:48 @0) + (2:53 @1) 6.0 km (10:47 / km) +28m 10:32 / km
ahr:82 max:95 shoes: Speed Cross Varios 2015

Morning stroll to the lake and back. Cloudy, 40ish. Supposed to get sunny later...

Tuesday Apr 14, 2020 #

6 AM

Note
rhr:37 slept:9.5 weight:79.8kg

Awake a bit before 6. Intended to run first thing, but yesterdays power outage means we have a "laundry delay" for this morning. Shame, it looks really nice out right now. Sleep includes yesterday's nap...
12 PM

Run - Trail hills 1:23:57 intensity: (16 @0) + (59 @1) + (9:33 @2) + (40:42 @3) + (30:20 @4) + (2:07 @5) 11.65 km (7:12 / km) +273m 6:27 / km
ahr:134 max:175 weight:78.3kg shoes: SpeedCross4 2020

Paved & dirt roads, trails and mostly hills in offtrail mode. Compass, but no map (yet). A solid workout...
6 PM

Walking 16:11 intensity: (14:24 @0) + (1:21 @1) + (23 @2) + (3 @3) 1.43 km (11:19 / km) +16m 10:44 / km
ahr:84 max:123 shoes: Speed Cross Varios 2015

And a short walk down the street w/ Jackson. Because... nice out...

Monday Apr 13, 2020 #

6 AM

Note
rhr:38 slept:6.25 weight:79.5kg

Awake at 5. Daybreak around 6. Raining steadily already, but not much wind yet. Exercise, if any, can wait.
7 PM

Walking 18:51 intensity: (17:37 @0) + (1:14 @1) 1.51 km (12:29 / km) +2m 12:24 / km
ahr:81 max:94 shoes: Bondi 5 2018

Short walk with Jackson into the dim. Then retrieved battery from camper to plug entertainment devices, aka laptops into. Been out of power most of the day. ETA to restore is midnight or so. Wind has died down, seriously considered a night run, but would have been faced with no way to shower when I got back. Its on the plans for the camper, so will move that up the todo list...

Sunday Apr 12, 2020 #

6 AM

Note
rhr:43 slept:7.0 weight:79.4kg

7 AM

Run - Road warm up/down 12:10 intensity: (15 @0) + (27 @1) + (8:27 @2) + (3:01 @3) 2.17 km (5:36 / km)
ahr:118 max:131 shoes: 285 TrailRoc 2019

Sunny, 28F. Easy pace up and down road to warm up.

Run - Trail tempo 40:12 intensity: (8 @0) + (17 @1) + (18 @2) + (5:56 @3) + (28:48 @4) + (4:45 @5) 7.25 km (5:33 / km) +121m 5:07 / km
ahr:143 max:162 shoes: 285 TrailRoc 2019

Inaugural run of the new test loop. Moderately hard effort, long enough that you can't go all out, but runnable enough that you should be able to put out a solid effort all the way around. Starts & finishes with about 1000m on the dirt road, plus about 800m dirt road in the middle. A few good climbs and descents - had to power walk a couple short bits of the uphills today.

Splits: 4:37, 4:49, 5:50, 2:51, 4:32, 10:00, 7:31

Walking warm up/down 7:30 intensity: (6:30 @1) + (33 @2) + (27 @3) 0.75 km (10:04 / km) +14m 9:13 / km
ahr:102 max:131 weight:78.3kg shoes: 285 TrailRoc 2019

And walked back the house after finishing.
11 AM

Walking 52:06 intensity: (51:09 @0) + (57 @1) 4.5 km (11:35 / km) +27m 11:15 / km
ahr:80 max:95 shoes: Speed Cross Varios 2015

Mid day walk w/ Ellen, Anna & Jackson...

Saturday Apr 11, 2020 #

Event: CANCELLED - NEOC: The Bob Dangel Breakheart Reservation Event (permit pendi
 
6 AM

Note
rhr:41 slept:6.5 weight:80.3kg

Run - Mixed warm up/down 10:30 intensity: (19 @0) + (25 @1) + (4:37 @2) + (5:09 @3) 1.9 km (5:31 / km)
ahr:121 max:136 shoes: SpeedCross4 2020

Down the dirt road at an easy morning pace

Run - Trail 41:45 intensity: (10 @1) + (5:04 @2) + (21:42 @3) + (14:49 @4) 5.41 km (7:43 / km) +146m 6:48 / km
ahr:133 max:153 shoes: SpeedCross4 2020

Random explorations again. Quite a few nice trails that just dump into backyards. So either out/back doglegs or find alternate routings. A couple were clearly 'raked' clear, but had very little traffic, most ended at hunter stands.

Run - Dirt 5:28 intensity: (3:57 @2) + (1:31 @3) 0.86 km (6:20 / km) +10m 6:00 / km
ahr:120 max:130 shoes: SpeedCross4 2020

Along the lake...

Run - Trail 13:32 intensity: (3 @1) + (4:37 @2) + (5:28 @3) + (3:24 @4) 2.0 km (6:46 / km) +37m 6:11 / km
ahr:128 max:148 shoes: SpeedCross4 2020

Exploring a new piece I had noted but never tried. Turned out to be a very nice piece of trail and will make a nice loop tied together with the powerline. Probably run the 'new loop' tomorrow to get an accurate read on it. Will include some dirt road segments, so not sure whether to just start it at the dirt road off of Brown's Bridge or limit it to something shorter.




{edit} rough calculations put it at 7.15km starting/ending at Brown's Bridge, 5.15km if I start/end at the trail junction off of the dirt road. 7.15km seems like a worthy candidate. Will run it tomorrow AM in a single segment to create a 'route'.

Run - Mixed warm up/down 11:08 intensity: (6:54 @2) + (4:14 @3) 1.81 km (6:09 / km) +22m 5:48 / km
ahr:121 max:129 weight:78.5kg shoes: SpeedCross4 2020

Switched it back to dirt road once past the initial trail entry point from second segment. Probably not really worth dividing these runs into segments like this, but it gives me a better perspective when looking at ratio of running types when looking at longer range training.
3 PM

Walking 1:01:12 intensity: (43:48 @0) + (16:28 @1) + (56 @2) 5.0 km (12:15 / km) +67m 11:28 / km
ahr:87 max:118 shoes: Speed Cross Varios 2015

Afternoon walk w/ Ellen. Breezy & cool.

Friday Apr 10, 2020 #

6 AM

Note
rhr:40 slept:7.5 weight:79.3kg

Walking 1:18:37 intensity: (51:56 @0) + (23:49 @1) + (2:52 @2) 6.69 km (11:46 / km) +105m 10:54 / km
ahr:88 max:115 shoes: Speed Cross Varios 2015

Exploring some ATV trails. Used to run back here 20 years ago, but haven't ventured in these parts in a while. Definitely some new tracks, some logging in the water company lands. Quite a few deadends in peoples backyards. But overall a nice walk.


Thursday Apr 9, 2020 #

7 AM

Note
rhr:55 slept:8.0 weight:78.8kg

Run - Road warm up/down (Grahaber) 10:25 intensity: (4:33 @2) + (5:52 @3) 1.79 km (5:50 / km) +32m 5:21 / km
ahr:124 max:137 shoes: SpeedCross4 2020

Run - Trail tempo 10:29 intensity: (7 @1) + (29 @2) + (1:24 @3) + (6:50 @4) + (1:39 @5) 1.92 km (5:27 / km) +39m 4:57 / km
ahr:146 max:161 shoes: SpeedCross4 2020

Same route as yesterday. Thinking it might be a good weekly time trial. Less excess clothing, wore glasses. Not a strong run, power walked one hill, but a good starting point.

Walking 18:36 intensity: (2 @0) + (17:00 @1) + (40 @2) + (40 @3) + (14 @4) 1.9 km (9:47 / km) +11m 9:32 / km
ahr:101 max:142 shoes: SpeedCross4 2020

Opted to just walk after the interval.

Run - Mixed 17:09 intensity: (1 @0) + (16 @1) + (8:39 @2) + (8:13 @3) 2.94 km (5:50 / km) +24m 5:36 / km
ahr:123 max:134 weight:78.2kg shoes: SpeedCross4 2020

Then picked it up to an easy run home.
5 PM

Walking 14:43 intensity: (8:59 @0) + (5:44 @1) 1.32 km (11:09 / km)
ahr:88 max:126 shoes: Speed Cross Varios 2015

Short walk with Jackson after the storms went through. Nice enough, but wind picking up rather dramatically. Forgot to stop the watch, so edited the time/distance to correct. Track still long..

Wednesday Apr 8, 2020 #

7 AM

Note
rhr:54 slept:8.0 weight:79.6kg

Run - Road warm up/down 10:28 intensity: (11 @0) + (15 @1) + (2:57 @2) + (6:49 @3) + (16 @4) 1.76 km (5:57 / km) +30m 5:29 / km
ahr:126 max:140 shoes: SpeedCross4 2020

Up Grahaber to powerlines. Light rain, so wore rain jacket.

Run - Trail tempo 11:32 intensity: (8 @0) + (4 @1) + (18 @2) + (1:14 @3) + (8:16 @4) + (1:32 @5) 1.93 km (5:59 / km) +40m 5:25 / km
ahr:145 max:176 shoes: SpeedCross4 2020

Run powerline to lake, no glasses so had to be careful with footing. Lots of quads lately with everyone staying home, so low spots were quite sloppy. And definitely overdressed for a harder effort.


Run - Dirt intervals 27:04 intensity: (19:47 @3) + (7:10 @4) + (7 @5) 4.83 km (5:36 / km) +39m 5:24 / km
ahr:135 max:155 weight:78.1kg shoes: SpeedCross4 2020

Then back home around the lake, tossing in some fartlek pickups along the way.
4 PM

Bike - Road 14:43 intensity: (40 @0) + (2:41 @1) + (8:39 @2) + (2:38 @3) + (5 @4) 5.99 km (2:27 / km) +27m 2:24 / km
ahr:114 max:140 shoes: Warbird

Afternoon roll to the lake just to stay loose. Didn't feel like changing into running gear, nor did I feel like a walk...
5 PM

Note

4 years since we said goodbye to Mom. Lots of time for introspection these days, so makes the feelings of loss a bit more poignant right now. But also glad they don't have to deal with the current situation...
6 PM

Walking 14:35 intensity: (14:13 @0) + (22 @1) 1.25 km (11:38 / km) +15m 10:59 / km
ahr:79 max:103 shoes: Speed Cross Varios 2015

Short walk with Jackson before dusk. Low angle light under the clouds on the treetops was pretty fine....

Tuesday Apr 7, 2020 #

6 AM

Note
rhr:48 slept:7.0 weight:78.8kg

11 AM

Walking 45:00 [0] 4.55 km (9:53 / km) +53m 9:20 / km

Walk with Jackson. Didn't start watch..

Monday Apr 6, 2020 #

7 AM

Note
rhr:58 slept:7.5 weight:78.1kg

8 AM

Hiking (Valley Falls) 1:38:20 intensity: (1:32:27 @0) + (5:34 @1) + (19 @2) 6.01 km (16:21 / km) +135m 14:42 / km
ahr:80 max:114 shoes: Speed Cross Varios 2015

Was headed out the door with Hayden for a walk to the lake when Anna texted to see if we wanted to come her way. So hopped into the car and went over to Valley Falls. Lots of cars upon arrival, but majority were fisherman at the pond. Only 3 folks walking dogs while out, but we did head further out than the main close loops. Gorgeous morning..
4 PM

Walking 1:05:16 intensity: (1:01:33 @0) + (3:43 @1) 6.11 km (10:41 / km) +27m 10:27 / km
ahr:82 max:105 shoes: Speed Cross Varios 2015

Afternoon walk to the lake & back with Jackson

Sunday Apr 5, 2020 #

6 AM

Note
rhr:37 slept:7.5 weight:78.9kg

8 AM

Run - Mixed warm up/down 27:16 intensity: (19 @0) + (5 @1) + (3:53 @2) + (15:51 @3) + (7:08 @4) 4.5 km (6:03 / km) +78m 5:34 / km
ahr:131 max:151 shoes: SpeedCross4 2020

Sticking to my personal mandate to "stay home", but looking for something other than the usual run/walk to the lake, I headed the other direction - up Webster towards the forest.

Run - Trail 1:11:02 intensity: (49 @0) + (4:59 @1) + (11:47 @2) + (44:43 @3) + (8:28 @4) + (16 @5) 8.57 km (8:17 / km) +120m 7:45 / km
ahr:127 max:161 shoes: SpeedCross4 2020

And then an easy wander in Shenipsit Forest, pausing at a couple spots to play around with the camera a bit. Toting at pack for this, certainly more stuff than I'd normally carry for a run like this (normally nothing), but good training I suppose. Even carried some water with me. Musing about the possibility of cranking out an updated map of the area, hanging some ribbons and doing a barebones rogaine style event here in June if the social distancing mandates are still going.

Run - Road warm up/down 15:15 intensity: (1 @1) + (7:15 @2) + (7:59 @3) 2.51 km (6:04 / km) +13m 5:55 / km
ahr:123 max:134 shoes: SpeedCross4 2020

And back on the roads, including Rt 140 which really sucks, but wasn't feeling up to fighting the vegetation from the trail behind the house back to the yard... So roads it was..
2 PM

Walking 31:14 intensity: (3:08 @0) + (13:34 @1) + (13:44 @2) + (48 @3) 2.64 km (11:49 / km) +17m 11:27 / km
ahr:104 max:134 shoes: Speed Cross Varios 2015

Walk with Jackson to stretch the legs

Saturday Apr 4, 2020 #

6 AM

Note
rhr:55 slept:6.5 weight:78.9kg

C • puzzle 2
7 AM

Walking 1:10:12 intensity: (1:08:13 @0) + (1:56 @1) + (3 @2) 6.1 km (11:31 / km) +29m 11:15 / km
ahr:81 max:110 shoes: Speed Cross Varios 2015

Gray & misty this AM, but not altogether unpleasant. Collected some garbage on the way back...

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 
7 AM

Note
rhr:46 slept:7.0 weight:79.7kg

2 PM

Run - Mixed 28:33 intensity: (1 @1) + (1:07 @2) + (3:49 @3) + (22:28 @4) + (1:08 @5) 5.95 km (4:48 / km) +26m 4:42 / km
ahr:145 max:161 weight:79.2kg shoes: Bondi 5 2018

Took a break from newsletter compilation for a brisk jaunt to the lake and back. Felt hard, but then again, maybe it was... slight misting...

Thursday Apr 2, 2020 #

6 AM

Note
rhr:48 slept:7.5 weight:78.7kg

7 AM

Walking 1:06:50 intensity: (59:07 @0) + (3:37 @1) + (3:26 @2) + (40 @3) 6.08 km (10:59 / km) +26m 10:45 / km
ahr:83 max:126 shoes: Speed Cross Varios 2015

Morning walk w/ Hayden. Stopped at the bridge to watch a few Canada Geese and some ducks.

Wednesday Apr 1, 2020 #

6 AM

Note
rhr:45 slept:6.5 weight:79kg

Walking 48:56 intensity: (48:39 @0) + (17 @1) 4.58 km (10:41 / km) +27m 10:23 / km
ahr:75 max:97 shoes: Speed Cross Varios 2015

Morning walk....
1 PM

Bike - Road 29:37 intensity: (26 @1) + (6:42 @2) + (17:24 @3) + (5:05 @4) 11.59 km (2:33 / km) +72m 2:29 / km
ahr:129 max:153 shoes: Warbird

After lunch decided to air up the tires and take the Warbird for a roll. Its been a while. Out to the far end of the dirt road around the lake and back, moderate clip, town in the process of laying down some nice fresh gravel - sweet! Lots of people out there....
6 PM

Run - Mixed 28:49 intensity: (1:14 @3) + (27:25 @4) + (10 @5) 6.01 km (4:48 / km) +28m 4:41 / km
ahr:147 max:154 weight:78.9kg shoes: SpeedCross4 2020

And a late afternoon run to the lake and back for the trifecta...

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