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Training Log Archive: cmorse

In the 7 days ending Jan 24, 2016:

activity # timemileskm+mload
  Run - Road4 2:46:05 20.32(8:10) 32.7(5:05) 53199.3
  Run - Trail1 1:05:42 8.09(8:07) 13.02(5:03) 10637.6
  Core15 1:02:006.2
  Run - Mixed1 55:41 5.68(9:48) 9.14(6:05) 16726.2
  Total18 5:49:28 34.09 54.86 804169.4
  [1-5]18 5:48:51
averages - sleep:7 rhr:45 weight:76.7kg

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

7 AM

Run - Road (1.7) 39:40 intensity: (13 @0) + (29 @1) + (22:51 @2) + (14:05 @3) + (1:35 @4) + (27 @5) 4.01 mi (9:54 / mi) +114m 9:05 / mi
ahr:115 max:168 rhr:45 slept:8.1 weight:76.6kg shoes: Mafate Speed 2015

13F, clear. Plan was for 10 miles, figured I'd run up to Soapstone & back since I didn't get there last night for the Moonlight run. But the roads were real skeevy this AM, so just turned it around at Schoolhouse. 4 will have to do...
C • "skeevy" 7
10 AM

Core 4:00 [1]

1 PM

Core 3:00 [1]

Core 1:00 [1]

Saturday Jan 23, 2016 #

7 AM

Run - Trail (3.0) 1:05:42 intensity: (19 @0) + (23 @1) + (1:36 @2) + (4:02 @3) + (58:07 @4) + (1:15 @5) 8.09 mi (8:07 / mi) +106m 7:48 / mi
ahr:135 max:156 rhr:49 slept:7.5 weight:75.1kg shoes: Mafate Speed 2015

27F, overcast, felt colder... Hop River Trail with TCRC.
1 PM

Core 3:20 [1]

Core 40 [1]

5 PM

Core 40 [1]

Core 3:20 [1]

10 PM

Core 4:00 [1]

Still snowing... about 5". Picked up a cordless snowblower, so have done a couple passes at the driveway, but without the cardiovascular of actually shovelling. Will do another pass in the AM, then a bit of shovelling to clean up the edges, end of driveway etc. It really wouldn't bother me if this was the extent of 2016 snowfalls, but I'm guessing that is rather unlikely...

Was planning on tonight's 30th Moonlight Run at Soapstone but back roads haven't been plowed so I'm not driving, and with 5+ inches I'm not so inclined to run 10 miles to/from on roads either. I guess I'm just getting old & soft...

Friday Jan 22, 2016 #

5 AM

Core 4:00 [1]
rhr:47 slept:6.4

Real tired this AM, opted to roll over for another hour of sleep. Hopefully get out later, though schedule is tighter with classes back in session.
5 PM

Core 8:00 [1]

Run - Road tempo (3.9) 54:06 intensity: (3 @0) + (23 @1) + (37 @2) + (3:08 @3) + (18:02 @4) + (31:53 @5) 7.21 mi (7:30 / mi) +77m 7:16 / mi
ahr:146 max:169 weight:76.1kg shoes: Mafate Speed 2015

25F, under a thinly veiled moon. Back of the lake, ground good and frozen so if we do actually get any snow it ought to accumulate right from the beginning. And a 33s PR for this route. 2 PRs in a row....

Run - Road warm up/down 8:07 intensity: (1:04 @2) + (5:38 @3) + (1:07 @4) + (18 @5) 0.83 mi (9:47 / mi) +25m 8:57 / mi
ahr:124 max:160 shoes: Mafate Speed 2015

Thursday Jan 21, 2016 #

4 AM

Run - Road tempo (3.4) 36:33 intensity: (40 @1) + (32 @2) + (2:22 @3) + (4:06 @4) + (28:53 @5) 4.96 mi (7:22 / mi) +200m 6:33 / mi
ahr:147 max:163 rhr:44 slept:7.4 weight:76.8kg shoes: Conquest 2014

17F, clear. Took an intentional rest day yesterday, so elected to try and break 40 min for the Bald Hill route. Pushed it hard from the start and broke 40 min quite handily. Satisfied...

Core 2:40 [1]

Core 1:20 [1]

9 PM

Core 40 [1]

Core 1:20 [1]

Wednesday Jan 20, 2016 #

5 AM

Note
rhr:40 slept:5.2 weight:77.9kg (rest day)

Awake at 3:45a, ready to get up and roll out for a 5 mile jaunt. But then figured why not take a rest day? I don't 'need' to go out and run, just doing it to stay consistent. I've proven I can stay consistent, even in the dark & cold of December/January. Busy day on tap, if I get home later and find I have an opportunity and I really feel the desire for a run, then perhaps I'll sneak out. But if not, there's always tomorrow morning...

Core 1:20 [1]

Core 2:40 [1]

Tuesday Jan 19, 2016 #

4 AM

Core 4:00 [1]

Run - Road (2.3) 27:39 intensity: (24 @1) + (1:26 @2) + (8:43 @3) + (16:59 @4) + (7 @5) 3.31 mi (8:21 / mi) +115m 7:32 / mi
ahr:130 max:149 rhr:50 slept:5.9 weight:77.9kg shoes: Conquest 2014

15F, windy, cold.
5 PM

Core 2:40 [1]

Core 1:20 [1]

Monday Jan 18, 2016 #

7 AM

Run - Mixed (2.4) 55:41 intensity: (2 @0) + (1:05 @1) + (2:58 @2) + (22:03 @3) + (26:09 @4) + (3:24 @5) 5.68 mi (9:48 / mi) +167m 8:59 / mi
ahr:129 max:166 rhr:37 slept:8.3 weight:76.4kg shoes: Mafate Speed 2015

19F, blustery. About a half inch of squall dumpage. Another mixed surface run - pavement, snow covered dirt, woods road, singletrack and off trail. Short bit on 140 sucked, but otherwise a nice easy run.

Have run, outdoors, for 50 days in a row. Average about 5.5 miles per day. Feeling pretty fine. And the 7-day average weight down to within 0.1 pounds of initial goal of 170#. New goal now reset to 165#.
9 AM

Core 2:40 [1]

Core 1:20 [1]

10 AM

Core 1:20 [1]

Core 2:40 [1]

5 PM

Core 2:40 [1]

Core 1:20 [1]

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