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Training Log Archive: cmorse

In the 7 days ending Dec 23, 2015:

activity # timemileskm+mload
  Run - Road7 5:07:12 34.24(8:58) 55.1(5:34) 933125.3
  Core4 13:021.2
  Total10 5:20:14 34.24 55.1 933126.5
  [1-5]10 5:17:27
averages - sleep:7.1 rhr:47 weight:79.1kg

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Wednesday Dec 23, 2015 #

4 AM

Run - Road 33:22 intensity: (15 @0) + (13 @1) + (20:08 @2) + (12:46 @3) 3.43 mi (9:44 / mi) +111m 8:51 / mi
ahr:114 max:128 rhr:49 slept:7.2 weight:79.2kg shoes: Conquest 2014

40F, dense fog. Tried to keep it an easy zone 2 run, but every uphill crept into zone 3.... Some very cold spots where hands got chilly. Cars 2, Critters 1
C • chilly 3

Core (x1) 2:14 [1]

8 PM

Note

Officially off work for the rest of the year. Back to work on New Years Day. Will probably try to stick to my pre-dawn running routine to stay in that habit and because mid-days may still be chaotic depending upon family plans. If the weather stays mild perhaps I'll double up with some bike riding during the day.

Will try to make most of the AM runs longer duration, both because I can and to offset inevitable extra calories I won't have the willpower to steer clear of. There are an awful lot of goodies floating around our house.

5K on tap for Friday, 10k on tap for Saturday, moving 2 tons of stove pellets to the basement on Monday, long rail trail run next Thursday while I have brakes & shocks done on the Golf, and 3-4 hour of fat ass foolishness before work on the 1st. For anyone thinking of joining this year's Strider Fat-Ass, note it will still be 8am-2pm, but will be moving from Crandalls to Valley Falls in Vernon (rest rooms & more parking)

Event Details

Core (x1) 3:04 [1]

Tuesday Dec 22, 2015 #

4 AM

Run - Road 25:31 intensity: (2 @0) + (24 @1) + (3:38 @2) + (1:13 @3) + (11:41 @4) + (8:33 @5) 3.29 mi (7:45 / mi) +113m 7:00 / mi
ahr:137 max:156 rhr:50 slept:6.9 weight:79.2kg shoes: Conquest 2014

Overcast, 50F, Cars 3, Critters 1.

Monday Dec 21, 2015 #

4 AM

Run - Road 41:57 intensity: (14 @0) + (20 @1) + (3:31 @2) + (9:46 @3) + (23:45 @4) + (4:21 @5) 4.95 mi (8:29 / mi) +199m 7:32 / mi
ahr:133 max:154 rhr:49 slept:7.5 weight:78.9kg shoes: Conquest 2014

32F, clear, light breeze.

Sunday Dec 20, 2015 #

4 AM

Run - Road long (Around the Lake) 1:38:48 intensity: (6 @0) + (2:57 @1) + (1:08:37 @2) + (13:50 @3) + (13:18 @4) 10.22 mi (9:40 / mi) +214m 9:05 / mi
ahr:115 max:146 rhr:51 slept:7.5 weight:78.7kg shoes: Conquest 2014

Longer, easy run after yesterday's race. Right around freezing. Picked it up to a threshold pace for the last few to push the hills on Grahaber and race the impending daylight.... Cars 2, Critters 3 (one possible fox, a cat and a dog)

Saturday Dec 19, 2015 #

8 AM

Run - Road warm up/down 30:20 intensity: (25 @0) + (5:36 @1) + (28 @2) + (3:13 @3) + (19:54 @4) + (44 @5) 2.67 mi (11:22 / mi) +35m 10:55 / mi
ahr:126 max:170 shoes: Conquest 2014

Run - Road race 21:31 intensity: (12 @1) + (5 @2) + (9 @3) + (9:51 @4) + (11:14 @5) 3.1 mi (6:56 / mi) +29m 6:45 / mi
ahr:147 max:159 rhr:45 slept:9.5 weight:78.6kg shoes: Conquest 2014

34F, clear. Stiff NW wind... A bit better than 2 weeks ago, so working in the right direction.

20/132, 5th M50 - lot of speedy older dudes this year...

Run - Road warm up/down 8:49 intensity: (12 @0) + (17 @1) + (17 @2) + (1:18 @3) + (6:45 @4) 0.86 mi (10:15 / mi) +36m 9:04 / mi
ahr:129 max:144 shoes: Conquest 2014

4 PM

Core (x2) 4:51 [1]

Friday Dec 18, 2015 #

4 AM

Run - Road 20:38 intensity: (6 @0) + (33 @1) + (1:36 @2) + (6:22 @3) + (11:32 @4) + (29 @5) 2.42 mi (8:32 / mi) +92m 7:38 / mi
ahr:130 max:151 rhr:45 slept:7.3 weight:79.5kg

46F, foggy enough to hand carry headlamp. Shorter, easier jaunt today with FP on the plan for tomorrow.... Cars 4, Critters 2, most likely raccoons.
9 PM

Core (x1) 2:53 intensity: (1:27 @0) + (1:26 @1) 0.0 mi

Thursday Dec 17, 2015 #

4 AM

Run - Road 26:16 [3] 3.3 mi (7:58 / mi) +105m 7:15 / mi
ahr:140 max:174 rhr:39 slept:3.5 weight:79.9kg shoes: Conquest 2014

40F, fog/mist. Got in from Maine just after midnight.. Tough getting out the door.

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