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Training Log Archive: cmorse

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Run - Trail2 1:27:51 7.65(11:29) 12.3(7:08) 56444.0
  Run - Mixed2 1:00:52 6.08(10:00) 9.79(6:13) 12014.9
  Run - Dirt1 56:59 6.48(8:47) 10.43(5:28) 27422.2
  Walking1 40:17 2.49(16:12) 4.0(10:04) 154.0
  Run - Road1 15:06 1.59(9:30) 2.56(5:54) 825.7
  Total6 4:21:05 24.29(10:45) 39.08(6:41) 105590.8
  [1-5]6 4:06:57
averages - sleep:7 rhr:42 weight:170.1lbs

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MoTuWeThFrSaSu

Sunday Jul 28 #

5 AM

Note
rhr:38 slept:8.0 weight:172.4lbs

7 AM

Run - Road warm up/down 6:23 intensity: (12 @0) + (10 @1) + (6:01 @2) 1.26 km (5:04 / km)
ahr:114 max:122 shoes: 285 TrailRoc 2019

Parked up top, jogged down road to bottom to loosen things up and then assist with various stuff.

Run - Road warm up/down 8:43 intensity: (16 @0) + (6 @1) + (3 @2) + (1:46 @3) + (6:30 @4) + (2 @5) 1.3 km (6:42 / km) +82m 5:05 / km
ahr:138 max:155 shoes: 285 TrailRoc 2019

Easy run back up the road to hydrate and change shoes, sort running gear etc.

Run - Mixed warm up/down 4:17 intensity: (22 @3) + (3:55 @4) 0.75 km (5:41 / km)
ahr:140 max:151 shoes: 280 ORoc 2017

And down quarry trail & road to start area at base.
9 AM

Run - Trail race (Soapstone Assault) 1:04:31 intensity: (26 @0) + (6:51 @1) + (4:02 @2) + (15:45 @3) + (28:29 @4) + (8:58 @5) 7.8 km (8:16 / km) +470m 6:21 / km
ahr:137 max:179 shoes: 280 ORoc 2017

10 minute head start over scratch runners. Not much energy in the legs, walked a lot of the uphills. Ran fairly decently on most of the downhills & connecting segments. Not a stellar finish, but not abysmal either. 109 starters from what I'm told. I was probably somewhere in the mid teens, but lost track partway around, so just a guess until results get posted..


Saturday Jul 27 #

6 AM

Note
rhr:36 slept:7.5 weight:172.2lbs

7 AM

Run - Mixed 56:35 intensity: (32 @0) + (3:40 @1) + (38:54 @2) + (12:45 @3) + (44 @4) 9.04 km (6:16 / km) +120m 5:52 / km
ahr:117 max:153 weight:170.2lbs shoes: 285 TrailRoc 2019

Was going to run a bit over in Shafran to try the new shoes, but active logging trucks in the woods, so turned around and ran dirt to lake returning via powerline. TrailRoc felt comfortable enough, but standard last a bit looser in forefoot than I like, so will be mostly for easy training on mixed surfaces, which was the original intent anyhow.

Friday Jul 26 #

5 AM

Note
rhr:42 slept:6.0 weight:173lbs

Thursday Jul 25 #

5 AM

Note
rhr:39 slept:7.25 weight:169lbs

Wednesday Jul 24 #

5 AM

Note
rhr:44 slept:7.5 weight:168.2lbs

6 PM

Run - Trail warm up/down 5:10 intensity: (18 @0) + (2 @1) + (1:27 @2) + (2:03 @3) + (25 @4) + (55 @5) 0.94 km (5:28 / km)
ahr:127 max:161 shoes: 280 ORoc 2017

Run - Trail race 18:10 intensity: (9 @0) + (15 @1) + (42 @2) + (3:06 @3) + (12:00 @4) + (1:58 @5) 3.56 km (5:06 / km) +93m 4:31 / km
ahr:141 max:169 weight:170lbs shoes: 280 ORoc 2017

Nice night for racing. Didn't push the uphill on way back, otherwise chugged along pretty good. One second off my best for the year, but I also wasn't red lining tonight.

Tuesday Jul 23 #

5 AM

Note
rhr:49 slept:6.5 weight:169.4lbs

1 PM

Walking 40:17 intensity: (12:00 @0) + (16:55 @1) + (11:07 @2) + (15 @3) 4.0 km (10:04 / km) +15m 9:53 / km
ahr:90 max:124

Mid day perambulation for some banking and lunch acquisition...
6 PM

Run - Dirt hills 56:59 intensity: (15 @0) + (6 @1) + (8:44 @2) + (30:04 @3) + (15:46 @4) + (2:04 @5) 10.43 km (5:28 / km) +274m 4:50 / km
ahr:133 max:162 weight:168.8lbs shoes: Bondi 5 2018

low 70s, overcast. quite pleasant compared to recent outings. Ran with Howie B., who I haven't seen in years. And then ice cream, of course.

Monday Jul 22 #

4 AM

Note
rhr:43 slept:6.5 weight:167.8lbs

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