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Training Log Archive: cmorse

In the 7 days ending Jan 30, 2016:

	activity	#	time	miles		km		+m	load
	Run - Road	3	1:56:38	13.42	(8:41)	21.6	(5:24)	328	49.0
	Core	14	1:20:20						8.0
	Run - Track	1	25:46	3.0	(8:35)	4.83	(5:20)		20.9
	Total	17	3:42:44	16.42		26.42		328	77.9
	[1-5]	17	3:41:52
averages - sleep:6.1 rhr:45 weight:77.1kg

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Saturday Jan 30, 2016 #

8 AM

Run - Road warm up/down (2.3) 23:03 2.64 mi (8:44 / mi) +49m 8:15 / mi
ahr:129 max:154 shoes: Conquest 2014

Run - Road race (3.2) 20:45 3.12 mi (6:39 / mi) +33m 6:26 / mi
ahr:151 max:171 rhr:45 slept:7.75 weight:76.9kg shoes: Conquest 2014

28F, clear. Back at the Skate House. Mid pack up the hill, calf felt ok. Was rather boxed in until the grandstand, then moved clear into 7th place for a while. Passed by a few folks in the 4th km (where I usually get passed) and settled in to finish 11th overall. Goal was sub 21, so happy with this. Calf didn't bother me during run, but sore/stiff again when I got home.

C • Podium .... 2

Run - Road warm up/down (1.3) 2:24 0.22 mi (10:55 / mi) +21m 8:24 / mi
ahr:143 max:158 shoes: Conquest 2014

Easy jog back to car, nothing extra

12 PM

Core 4:00 [1]

3 PM

Core 6:40 [1]

Core 1:20 [1]

7 PM

Core 3:20 [1]

Friday Jan 29, 2016 #

5 AM

Core 4:00 [1]
rhr:45 slept:6.75 weight:77.3kg

8 PM

Core 4:00 [1]

Looks like a low volume week. Oh well... Hopefully make it up to Springfield in the AM...

Thursday Jan 28, 2016 #

5 AM

Core 4:00 [1]
rhr:46 slept:6.5 weight:77kg

3 PM

Core 2:40 [1]

Core 1:20 [1]

10 PM

Core 4:00 [1]

Another long day, plus calf is sore after last nights jaunt on the track. Might be a strain, or could be DOMS as I didn't eat anything afterward and headed straight into Hartford. No harm in resting it a day or two.

Wednesday Jan 27, 2016 #

5 AM

Core 8:00 [1]
rhr:42 slept:6.35

Another mild morning. Too damn tired. Oh well..

Core 1:00 [1]

5 PM

Run - Track (3.2) 25:46 3.0 mi (8:35 / mi)
ahr:149 max:173 weight:77.3kg shoes: Conquest 2014

Got a trial membership at Star Hill so ran some on track while Ellen walked. Safer to run down middle of Rt30 at rush hour me thinks. 3 lanes but lots of walkers plus youth socver so scads of little siblings darting in & out and balls & toys of various flavors suddenly appearing in front of you. Only took out two kids though....

Core 10:00 [1]

Hayden was getting trainer intro to machines & equipment so got to play guinea pig on a variety of stuff. I kind of liked the Jacobs ladder, never seen that before...

Tuesday Jan 26, 2016 #

Core 1:20 [1]

Core 2:40 [1]
rhr:42 slept:0.0

Got home, rather mild and moonlit out, considered going for a run but I've been up for 42 hours now and I really just want to eat, shower & sleep, hopefully in that order. We'll see if I'm lucid enough to get out of bed in six hours.

Then again I suppose I already have run 'today', I just didn't run on Tuesday......

Monday Jan 25, 2016 #

Core 13:20 [1]

Core 40 [1]

4 AM

Run - Road (1.8) 30:46 3.43 mi (8:58 / mi) +110m 8:10 / mi
ahr:119 max:141 rhr:51 slept:6.9 weight:77.2kg shoes: Conquest 2014

22F, clear moonlight. One advantage of running at 4am is that i can run any part of the road I please, including the clear & dry crown in the middle.

Sunday Jan 24, 2016 #

7 AM

Run - Road (1.7) 39:40 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]

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