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Training Log Archive: cmorse

In the 7 days ending Jan 7, 2016:

activity # timemileskm+mload
  Run - Trail2 4:14:43 23.16(11:00) 37.27(6:50) 865106.9
  Run - Road5 2:26:45 16.71(8:47) 26.89(5:27) 54363.2
  Core12 46:404.7
  Total16 7:28:08 39.87 64.16 1409174.7
  [1-5]16 7:27:32
averages - sleep:6.2 rhr:45 weight:78.8kg

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FrSaSuMoTuWeTh

Thursday Jan 7, 2016 #

4 AM

Run - Road 25:17 intensity: (21 @1) + (32 @2) + (3:26 @3) + (6:32 @4) + (14:26 @5) 3.31 mi (7:38 / mi) +122m 6:51 / mi
ahr:143 max:159 rhr:42 slept:6.25 weight:78.9kg shoes: Conquest 2014

17F, clear. Still pretty tired upon waking, but felt ok once out the door. Harder effort than yesterday, trying to push each km a little faster than the previous one, focusing on cadence. 4 cars, no critters, most of the holiday lights gone for the season. Felt darker out...

The G is being real stubborn about moving, even though I'm well under my calorie target each day.
C • Felt darker out 2
9 PM

Core 3:20 [1]

Core 2:00 [1]

Wednesday Jan 6, 2016 #

4 AM

Run - Road 18:57 intensity: (8 @0) + (19 @1) + (7:10 @2) + (11:20 @3) 2.01 mi (9:26 / mi) +40m 8:53 / mi
ahr:116 max:127 rhr:42 slept:6.75 weight:79.2kg shoes: Conquest 2014

Not feeling it today. Woke to alarm (I almost always wake before alarm) didn't want to get out of bed, really didn't feel like getting dressed and hitting pavement. But knew it was unlikely to happen later if I blew it off, so out the door for about the most pathetic run I can ever recall doing. Sometimes once out the door you feel more into it, today wasnt one of those.

Up & down the street and once around the house for an even 2.

A tad warmer today, 7F instead of 6F...
C • streak 4
5 AM

Note

Nifty GC import box on my log page this AM, much simpler than exporting from garmin (which their app still doesn't do, have to export from website), then email the tcx off to AP and wait for processing. Now I can just select activities to import from a list and one-click import. Thanks Ken!
8 PM

Core 40 [1]

Core 3:20 [1]

Tuesday Jan 5, 2016 #

4 AM

Run - Road 31:22 intensity: (6 @0) + (29 @1) + (8:45 @2) + (17:35 @3) + (4:27 @4) 3.42 mi (9:10 / mi) +111m 8:20 / mi
ahr:121 max:137 rhr:42 slept:6.0 weight:79.1kg shoes: Bondi B

Clear, cold, breezy. 6F. Knees a little achy after this one, perhaps the road gets harder at 6F?
C • roads get harder? 3

Core 3:20 [1]

Core 40 [1]

Monday Jan 4, 2016 #

3 AM

Run - Road 41:50 intensity: (26 @1) + (2:31 @2) + (8:03 @3) + (24:33 @4) + (6:17 @5) 5.05 mi (8:17 / mi) +213m 7:19 / mi
ahr:134 max:166 rhr:52 slept:5.5 weight:78.4kg shoes: Conquest 2014

32F, flurries, light breeze. Hare via Grahaber & Bonair Hill. Good run.

Core 3:20 [1]

Core 40 [1]

5 PM

Core 3:20 [1]

Core 40 [1]

9 PM

Core 1:00 [1]

Core 3:00 [1]

Sunday Jan 3, 2016 #

7 AM

Run - Trail tempo 48:54 intensity: (19 @0) + (19 @1) + (50 @2) + (7:47 @3) + (30:56 @4) + (8:43 @5) 6.21 mi (7:52 / mi) +101m 7:30 / mi
ahr:136 max:155 rhr:46 slept:6.0 weight:79kg shoes: Bondi B

32F, sunny. Morning run with the TCRC crew on the rail trail in Vernon. Big group - lots of New Years resolutions I think. Ran with Andy, Tony & Erika going out, went to 5k mark, then ran 3k hard and a final couple km to recover. Then off to work..
12 PM

Core 4:00 [1]

3 PM

Note

Whoa... Highest volume training week since the WRC in August of 2014. And I feel pretty damn good. Next week will undoubtedly drop back a little bit but would still like to stay at 40 miles or so...

First real early morning willpower test coming up on Tuesday. Low single digits for the overnight. Time to locate a slightly warmer bit of headgear...
5 PM

Core 4:00 [1]

Saturday Jan 2, 2016 #

7 AM

Run - Road 29:19 intensity: (3 @0) + (29 @1) + (25:51 @2) + (2:56 @3) 2.92 mi (10:02 / mi) +58m 9:27 / mi
ahr:110 max:123 rhr:49 slept:6.0 weight:78.3kg shoes: Conquest 2014

Short & easy before work.

Core 2:37 [1]

8 PM

Core 4:20 [1]

Friday Jan 1, 2016 #

6 AM

Run - Trail long (New Years Fat Ass) 3:25:49 intensity: (7:58 @1) + (39:03 @2) + (1:41:22 @3) + (45:50 @4) + (11:36 @5) 16.95 mi (12:09 / mi) +764m 10:39 / mi
ahr:123 max:171 rhr:40 slept:7.0 weight:78.5kg shoes: 340 ORoc 2010

Since I have to work today, I met Tony at Valley Falls at 6am and we got in (4) 2.5 mile loops before the official start at 8am. Rolled to the start just in time for the group photo, then lingered to grab a quick bite. Then headed out on lap 5 behind most everyone. Had a chance to catch up and chat with Jim H & Earl L for a bit before moving ahead and chatting with many of my Strider friends. 35F, overcast so I could probably have stayed longer and run further but elected to call it a day at 7 laps and head for work. Plus Forest Park on the agenda before work tomorrow. Got a rogue toenail, L foot quite bloody when I got to the greenhouse... oh well, it won't keep me from my appointed rounds. Looks like the sun is coming out anyhow...
6 PM

Note

Probably going to pass on Forest Park tomorrow. Feeling great after today's 17 trail miles, but that puts me close to 50 miles this week, with the weekend still up for grabs. And if I show up at FP, I'll want to race it. So will likely run a couple miles easy here, then head to work. And an easy run Sunday to wrap up the week... No sense doing anything stupid, the year is just getting started...

Core 4:17 [1]

11 PM

Core 2:06 [1]

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