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Training Log Archive: cmorse

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Run - Mixed2 2:28:01 16.27(9:06) 26.18(5:39) 37669.3
  Run - Dirt3 2:16:42 15.18(9:00) 24.42(5:36) 21249.0
  Run - Trail1 17:28 2.0(8:44) 3.22(5:26) 6110.0
  Walking1 17:16 0.93(18:34) 1.5(11:32) 16
  Total6 5:19:27 34.37(9:18) 55.31(5:47) 666128.3
  [1-5]5 5:00:10
averages - sleep:6.5 rhr:44 weight:170.8lbs

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Sunday Aug 11 #

5 AM

Note
rhr:42 slept:5.0 weight:173lbs

6 AM

Run - Mixed 1:49:25 intensity: (13 @0) + (27 @1) + (3:19 @2) + (1:03:32 @3) + (28:31 @4) + (13:23 @5) 20.41 km (5:22 / km) +290m 5:00 / km
ahr:143 max:185 weight:169.4lbs shoes: 285 TrailRoc 2019

Sunny, mid 50s, actually a bit chilly to start. Set a route with a mix of pavement, dirt, jeep road and trail and a decent climb to approximate the apparent half marathon course at Dorset in a couple weeks. 4 loops plus out and back on SLR.

Today was a test to see how I'd hold up at something approximating race effort and if I could get close to 2 hours, a fairly arbitrary benchmark of fitness for this distance. I appear to have succeeded.

5 PM

Walking 17:16 [0] 1.5 km (11:32 / km) +16m 10:56 / km
ahr:79 max:87

Easy PM walk with Anna to stretch the legs, feeling a bit tight after this mornings shenanigans. Very bizarre GPS track, not sure why it started so far down the road, then bounced back to the house..

Saturday Aug 10 #

6 AM

Note
rhr:38 slept:8.0 weight:170.4lbs

7 AM

Run - Trail tempo 17:28 intensity: (16 @0) + (12 @1) + (42 @2) + (4:14 @3) + (8:16 @4) + (3:48 @5) 3.22 km (5:26 / km) +61m 4:57 / km
ahr:144 max:176 shoes: 285 TrailRoc 2019

Clockwise loop around Soapstone - reverse assault with no hill segments. Easy up road, then hard effort on the trails. Damn fine workout, lots of technical footwork & focus required.

Run - Mixed 38:36 intensity: (10 @0) + (7 @1) + (4:19 @2) + (8:17 @3) + (23:07 @4) + (2:36 @5) 5.77 km (6:41 / km) +86m 6:13 / km
ahr:142 max:159 weight:168.4lbs shoes: 285 TrailRoc 2019

Then met up with Saturday long crew. First half easy heading out Sodom Rd (dirt). But since I have to work, I bailed at Rt 190 and came back via trails at a moderate clip. Home to shower then off to UConn.


Friday Aug 9 #

5 AM

Note
rhr:48 slept:8.0 weight:167.6lbs (rest day)

Thursday Aug 8 #

5 AM

Note
rhr:33 slept:3.0 weight:175lbs

6 PM

Note

Willington Sports Complex - 511 River Rd. Willington, CT

Run - Dirt intervals 41:37 intensity: (12 @0) + (18 @1) + (3:21 @2) + (16:26 @3) + (17:41 @4) + (3:39 @5) 8.0 km (5:12 / km)
ahr:138 max:168 weight:168.4lbs shoes: 285 TrailRoc 2019

Thursday Speed Workout. 1600m warmup, 6x400m with 400m recovery. 1200m cooldown. Pretty steamy, 83F. Had a 22 pc female big band playing. 4 people for the inaugural. Next week at Porter reservoir...

Wednesday Aug 7 #

5 AM

Note
rhr:70 slept:7.5 weight:170lbs (rest day)

Tuesday Aug 6 #

5 AM

Note
rhr:31 slept:7.0 weight:172.2lbs

6 PM

Run - Dirt hills 1:01:27 intensity: (23 @0) + (2:29 @1) + (11:49 @2) + (31:10 @3) + (14:21 @4) + (1:15 @5) 10.42 km (5:54 / km) +184m 5:25 / km
ahr:129 max:163 weight:171.2lbs shoes: Speed Cross Varios 2015

Not super warm, one long hill, couple of regular dirt length, then a partial with a solid push up the last hill. Then ice cream...


Monday Aug 5 #

5 AM

Note
rhr:49 slept:7.0 weight:172.2lbs

5 PM

Run - Dirt 33:38 intensity: (47 @0) + (1:23 @1) + (20:10 @2) + (11:18 @3) 6.0 km (5:36 / km) +28m 5:29 / km
ahr:118 max:133 weight:171.6lbs shoes: Bondi 5 2018

Easy steady state run down to lake & back, trying to keep HR 118-120 or so.

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