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Training Log Archive: cmorse

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Run - Mixed1 2:28:47 12.75(11:40) 20.52(7:15) 483
  Run - Trail1 1:50:56 13.29(8:21) 21.39(5:11) 211
  Run - Road2 1:27:09 10.52(8:17) 16.93(5:09) 209
  Total4 5:46:52 36.56(9:29) 58.84(5:54) 903
  [1-5]4 5:46:47
averages - rhr:45 weight:175lbs

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

Run - Road tempo (4.0) 1:01:05 intensity: (5 @0) + (9 @1) + (58 @2) + (6:35 @3) + (51:26 @4) + (1:52 @5) 7.71 mi (7:55 / mi) +156m 7:27 / mi
ahr:139 max:156 rhr:43 weight:173.6lbs shoes: Conquest 2014

Roads, about an hour. Cadence 179 avg. Nice morning out.

Saturday Oct 15, 2016 #

8 AM

Run - Mixed long (3.1) 2:28:47 intensity: (1:25 @1) + (26:38 @2) + (1:25:24 @3) + (32:26 @4) + (2:54 @5) 12.75 mi (11:40 / mi) +483m 10:26 / mi
ahr:124 max:162 weight:174.4lbs shoes: Conquest 2014

A combination of roads & trails. Pretty sedentary pace. Picked up trail segments at Village Trails, Campbells Peaceful Valley, Knofla, Schindler/Schmidt and Parciak. Started to turn toward Eaton Rd & Shafran for the final bit, but the legs turned around and shuffled home on roads instead..

Tuesday Oct 11, 2016 #

5 AM

Note
rhr:43 weight:178.2lbs

Calves pretty tight this AM.
3 PM

Run - Road (2.2) 26:04 intensity: (6 @1) + (1:19 @2) + (24:39 @3) 2.81 mi (9:17 / mi) +53m 8:46 / mi
ahr:120 max:130 shoes: Conquest 2014

Very mellow jaunt on the dirt road. Barely broke a sweat...

Monday Oct 10, 2016 #

7 AM

Run - Trail long (4.1) 1:50:56 intensity: (42 @1) + (1:35 @2) + (44:53 @3) + (1:00:47 @4) + (2:59 @5) 13.29 mi (8:21 / mi) +211m 7:57 / mi
ahr:135 max:179 rhr:50 weight:174lbs shoes: Conquest 2014

Aiming for 5:15/km even pace. Faded approaching notch, gained back on return. Lots of folks out this morning... Cadence 172.

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