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Training Log Archive: cmorse

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Run - Mixed2 3:21:23 19.56(10:18) 31.48(6:24) 33965.8
  Run - Trail2 1:40:55 6.55(15:24) 10.54(9:34) 38728.5
  Run - Road2 1:06:59 6.94(9:39) 11.17(6:00) 12020.0
  Run - Dirt1 53:41 5.53(9:42) 8.9(6:02) 12217.1
  Total5 7:02:58 38.58(10:58) 62.09(6:49) 968131.5
  [1-5]5 6:59:26
averages - rhr:39 weight:176.7lbs

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MoTuWeThFrSaSu

Sunday Jan 28 #

5 AM

Note
rhr:30 weight:175.4lbs

7 AM

Run - Mixed long (6 Laps) 2:31:05 intensity: (58 @1) + (17:39 @2) + (1:54:32 @3) + (17:44 @4) + (12 @5) 14.63 mi (10:20 / mi) +102m 10:07 / mi
ahr:122 max:154 shoes: Conquest 2014

Mid 40s, showery. First recon of ADU course. Missed little side trail on SW part of course on first pass, but otherwise think I have it spot on. Took one digger in the woods tripping on a small rock, but wasn't wearing glasses due to rain, so really couldn't see the ground.

Thought about 8 laps today, but with the rain and it being a long time until August, 6 laps was deemed more than satisfactory today.

Saturday Jan 27 #

6 AM

Note
rhr:40 weight:174.8lbs

7 AM

Run - Dirt (Sodom +) 53:41 intensity: (3 @1) + (7:39 @2) + (40:03 @3) + (5:56 @4) 5.53 mi (9:42 / mi) +122m 9:05 / mi
ahr:123 max:142 shoes: Speed Cross Varios 2015

Easy out and back on Shenipsit Forest roads.

Run - Trail 38:57 intensity: (10 @0) + (18 @1) + (13:27 @2) + (20:51 @3) + (3:37 @4) + (34 @5) 2.77 mi (14:04 / mi) +187m 11:37 / mi
ahr:120 max:159 shoes: Speed Cross Varios 2015

Recon of tonight's 32nd Annual Moonlight Run with Brad. Course in fine shape - warmer temps today & tonight will make the trail softer underfoot, but the damp bits will be, ah, damper... See y'all tonight at 8:30...

Run - Road warm up/down 7:41 intensity: (13 @1) + (5:19 @2) + (2:09 @3) 0.89 mi (8:38 / mi) +33m 7:45 / mi
ahr:108 max:122 shoes: Speed Cross Varios 2015

Down the mountain, and off to work...
8 PM

Note

Shenipsit Strider 32nd Annual Moonlight Run

Run - Trail 1:01:58 intensity: (3:07 @0) + (9:12 @1) + (17:40 @2) + (24:13 @3) + (6:27 @4) + (1:19 @5) 3.78 mi (16:24 / mi) +200m 14:05 / mi
ahr:113 max:157 shoes: Speed Cross Varios 2015

50F, overcast. A lovely evening for a mellow jaunt around Soapstone Mountain with the Striders. Had 13 for the run plus founders Jim Long & Tom Curtiss out for a walk up the hill. Most of the crew headed out to a local watering hole after, but I headed home as I'm headed for RI in the morning...

Friday Jan 26 #

5 AM

Note
rhr:34 weight:176.8lbs (rest day)

Thursday Jan 25 #

5 AM

Note
rhr:38 weight:176.8lbs

6 PM

Run - Road (Coyote Taco) 59:18 intensity: (25 @1) + (10:05 @2) + (43:31 @3) + (5:17 @4) 6.05 mi (9:48 / mi) +88m 9:23 / mi
ahr:121 max:140 shoes: Conquest 2014

Usual route, usual crowd, usual grub. Easy pace this week.

Wednesday Jan 24 #

5 AM

Note
rhr:37 weight:177.6lbs

1 PM

Run - Mixed hills 50:18 intensity: (15 @0) + (2 @1) + (12:52 @2) + (26:14 @3) + (10:55 @4) 4.93 mi (10:12 / mi) +237m 8:53 / mi
ahr:122 max:146 shoes: Speed Cross Varios 2015

Another makeup day for happy hills. Body wasn't feeling it, plus 3" fresh gravel - deep & loose on lower part of dirt road. Just wasn't enjoying it so bagged it after 2. Plenty of suffer time between now and August.

Tuesday Jan 23 #

5 AM

Note
rhr:46 weight:178.8lbs

Took Jackson back to RWU - missed hills again

Monday Jan 22 #

5 AM

Note
rhr:50 weight:176.4lbs (rest day)

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