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Training Log Archive: cmorse

In the 7 days ending Jul 7:

activity # timemileskm+mload
  Run - Trail4 5:28:27 24.12(13:37) 38.81(8:28) 994134.1
  Run - Mixed3 54:36 6.31(8:39) 10.16(5:22) 5316.8
  Walking1 15:49 0.88(17:57) 1.42(11:09) 152.0
  Run - Road1 6:48 0.78(8:46) 1.25(5:27)1.4
  Total7 6:45:40 32.09(12:39) 51.64(7:51) 1062154.3
  [1-5]7 6:24:11
averages - sleep:7 rhr:47 weight:168.7lbs

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MoTuWeThFrSaSu

Sunday Jul 7 #

6 AM

Note
rhr:50 slept:8.25 weight:168.2lbs (rest day)

9 AM

Walking 15:49 intensity: (2:38 @0) + (6:20 @1) + (6:30 @2) + (21 @3) 1.42 km (11:09 / km) +15m 10:35 / km
ahr:103 max:128 shoes: Bondi 5 2018

Casual walk with Anna. Driving to DC later.

Saturday Jul 6 #

6 AM

Note
rhr:31 slept:8.0 weight:169.8lbs

7 AM

Run - Trail long (Ruby Fenton) 2:22:27 intensity: (4:58 @0) + (1:58 @1) + (37:37 @2) + (31:31 @3) + (18:00 @4) + (48:23 @5) 17.07 km (8:21 / km) +244m 7:47 / km
ahr:138 max:176 weight:166.8lbs shoes: Speed Cross Varios 2015

Ruby Fenton Fat Ass - started out with a 3 mile early loop on Taylor Pond & Julia Trail loops, then the social loop on Ruby > Taylor > Julia. Third and final loop a bit more spirited pace with occasional hill sprints on Weigold > Ruby > Ashford Connector plus a loop > Taylor. Full recovery between loops as I was leading and waited for full group to come back in each time. Others were venturing on for a few more loops/hours, but I had tasks to accomplish in Granby, so bowed out a bit over 2 hours. Very humid, ton of FDFs, but apparently they were favoring the lead runner as others were commenting about the lack of bugs. My loss..


3 PM

Note

Just hanging on breezeway, hot, but a breeze blowing through. Pulse felt slow... checked... 31... dang... wonder what the BP is...

Friday Jul 5 #

5 AM

Note
rhr:56 slept:6.0 weight:167.8lbs

6 PM

Run - Mixed 25:33 intensity: (1:49 @1) + (11:26 @2) + (10:30 @3) + (1:28 @4) + (20 @5) 4.56 km (5:36 / km) +27m 5:27 / km
ahr:122 max:157 weight:170.8lbs shoes: Speed Cross Varios 2015

Easy run before dinner. Still plenty warm...

Thursday Jul 4 #

5 AM

Note
rhr:49 slept:7.8 weight:168lbs

8 AM

Run - Trail 1:34:13 intensity: (11:53 @0) + (17:27 @1) + (23:01 @2) + (30:33 @3) + (10:31 @4) + (48 @5) 8.05 km (11:42 / km) +473m 9:03 / km
ahr:117 max:162 shoes: Speed Cross Varios 2015

Two phrases that should not exist in the same sentence - "Soapstone Assault" and "Social Run", yet here we are on Hilldependence Day 2019 doing just that. Good crowd, perhaps 25 or 30.




Emma was leading a short group doing climbs 1,2 4 & 6 (killer hill). I was volunteered to lead the longer group doing the full 6 hills, at a semi-comfortable pace for a sunny morning already into the 80s and quite humid. So quite a few re-group breaks etc. But a good morning out on the trails before heading into work where it is a good bit warmer than mid-80s. Retirement and not being on the hook to cover these holidays sure looks good on a day like today.

I'm sure my weight is way, way down, but I'm consuming much food and fluid post run, so my weight may well be back up to normal by the time I get home and shower.

Run - Road warm up/down 6:48 intensity: (6:12 @2) + (36 @3) 1.25 km (5:27 / km)
ahr:117 max:127 shoes: Speed Cross Varios 2015

And an easy jaunt down the road from the tower back to the parking lot.
6 PM

Note
weight:165.8lbs

Finally home and showered, but still down on weight. Makes me wonder how low it was before the 3 liters of soda and pizza...

Wednesday Jul 3 #

5 AM

Note
rhr:56 slept:6.0 weight:168.2lbs

5 PM

Run - Trail warm up/down 6:32 intensity: (15 @0) + (15 @1) + (1:34 @2) + (1:11 @3) + (3:17 @4) 1.21 km (5:25 / km) +28m 4:51 / km
ahr:129 max:150 shoes: 280 ORoc 2017

Run - Trail race 18:09 intensity: (7 @0) + (3 @1) + (5 @2) + (15 @3) + (21 @4) + (17:18 @5) 3.59 km (5:04 / km) +93m 4:29 / km
ahr:159 max:169 weight:168.8lbs shoes: 280 ORoc 2017

Warm night, smaller crowd, but finished out of the top 20 I think. But took 12s off last week's time, so that goal achieved.

21/71, 4th M50-59

Run - Trail warm up/down 8:44 intensity: (2:15 @3) + (3:22 @4) + (3:07 @5) 1.21 km (7:12 / km) +28m 6:28 / km
ahr:147 max:168 shoes: 280 ORoc 2017

Arguably a cool down lap, but it was hot, and the heart rate stayed up.

Tuesday Jul 2 #

4 AM

Note
rhr:46 slept:6.7 weight:170.4lbs

Up early again, for no good reason..
6 PM

Run - Trail hills 58:22 intensity: (1:08 @0) + (12:29 @1) + (27:12 @2) + (15:46 @3) + (1:47 @4) 7.68 km (7:36 / km) +128m 7:01 / km
ahr:116 max:146 weight:168.6lbs shoes: Speed Cross Varios 2015

Easy run w/ Mansfield crowd. It was hills day, so pushed the last (only) hill in one major push. Finished at the top, hung out for a bit. Should be a separate segment jogging back to the Dairy Bar but didn't transfer. Probably show up tomorrow.

Run - Mixed warm up/down 6:49 intensity: (9 @0) + (1:44 @1) + (4:56 @2) 1.06 km (6:24 / km)
ahr:108 max:117 shoes: Speed Cross Varios 2015

Monday Jul 1 #

4 AM

Note
rhr:42 slept:6.2 weight:170.8lbs

Up early to get Anna to Block Island Ferry
6 PM

Run - Mixed 22:14 intensity: (21 @0) + (14 @1) + (4:14 @2) + (8:28 @3) + (8:57 @4) 4.54 km (4:54 / km) +26m 4:46 / km
ahr:133 max:153 shoes: Bondi 5 2018

Quickie before dinner.... faster than Friday with less apparent effort. Maybe this is progress?

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