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Training Log Archive: cmorse

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Walking4 2:35:59 9.66(16:09) 15.55(10:02) 575.6
  Run - Trail1 1:34:56 8.55(11:06) 13.75(6:54) 20733.7
  Run - Road2 1:23:17 8.42(9:53) 13.55(6:09) 24426.7
  Orienteering1 1:04:36 3.66(17:38) 5.9(10:57) 2627 /12c58%31.2
  Run - Mixed1 23:38 3.11(7:35) 5.01(4:43) 4513.6
  Total7 7:02:26 33.4(12:39) 53.76(7:51) 8157 /12c58%110.9
  [1-5]7 5:07:22
averages - sleep:7 rhr:46 weight:172.1lbs

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MoTuWeThFrSaSu

Sunday Feb 2 #

6 AM

Note
rhr:38 slept:8.0 weight:173lbs

7 AM

Run - Road warm up/down 19:30 intensity: (13 @1) + (7:17 @2) + (10:03 @3) + (1:57 @4) 3.32 km (5:52 / km) +47m 5:29 / km
ahr:125 max:142 shoes: 285 TrailRoc 2019

Road run up to the Wraight Property.

Run - Trail 51:44 intensity: (49 @1) + (5:53 @2) + (17:37 @3) + (27:19 @4) + (6 @5) 7.52 km (6:53 / km) +125m 6:21 / km
ahr:135 max:162 shoes: 285 TrailRoc 2019

Exploratory run for a Soapstone course reroute to eliminate a section of two way traffic. State grant will allow NCLT to purchase a 118 acre Wraight Property which runs from Porter Rd and abuts Shenipsit SF. New course routing will likely utilize existing trails and woods roads and rejoin the Shenipsit Trail north of the two way section, which has caused some runner confusion the past couple years.

Then ran to Gulf Rd to meet Michael T for an 8:30 jaunt.

{edit}The trail reroute I came up with doesn't actually utilize the new Wraight Property at all. Stays just south and west of it. But that's ok too... Not sure why I didn't see this option a few years ago when we had to reroute the course and created the two way section as a compromise option. the new trail bits are very nice, I just never run those ones for some reason.

Run - Trail 43:12 intensity: (1:31 @0) + (2:27 @1) + (14:12 @2) + (24:49 @3) + (13 @4) 6.23 km (6:56 / km) +83m 6:30 / km
ahr:121 max:147 weight:169.6lbs shoes: 285 TrailRoc 2019

Nice conversational run on Sampler with Michael. No other takers today. Then bummed a ride home as I didnt feel like running back home, though probably should have as I'm about 45min short of weekly goal. But a nice walk will fix that since the faster stuff is good for the week.
4 PM

Walking 46:03 intensity: (38:40 @0) + (6:47 @1) + (36 @2) 4.59 km (10:02 / km) +27m 9:45 / km
ahr:87 max:117

And a quick walk down the dirt before the onset of dim to finish off the week.

Saturday Feb 1 #

5 AM

Note
rhr:50 slept:8.0 weight:172.2lbs

9 AM

Note

Got sucked into working on taxes, didn't get up to Forest Park today...
4 PM

Run - Mixed tempo 23:38 intensity: (18 @0) + (7 @1) + (6 @2) + (5:20 @3) + (14:07 @4) + (3:40 @5) 5.01 km (4:43 / km) +45m 4:31 / km
ahr:143 max:157 shoes: Bondi 5 2018

Down the dirt road before I lost the daylight. Brisk pace since I didn't do Forest Park, but not full on race pace. Got it done. Went a little ways up Hare Rd. to get to 2.5km before turning around.

Walking warm up/down 5:38 intensity: (2 @0) + (2:58 @1) + (1:53 @2) + (40 @3) + (5 @4) 0.55 km (10:13 / km) +1m 10:06 / km
ahr:107 max:140 shoes: Bondi 5 2018

Short walk to let the heart rate come back down.

Friday Jan 31 #

5 AM

Note
rhr:47 slept:7.0 weight:172.2lbs

2 PM

Walking 58:58 intensity: (37:28 @0) + (13:51 @1) + (7:31 @2) + (8 @3) 5.83 km (10:07 / km) +2m 10:06 / km
ahr:93 max:127

Laps @ DMV while Hayden did his road test. He passed...

Thursday Jan 30 #

6 AM

Note
rhr:49 slept:7.0 weight:173lbs

11 AM

Orienteering (WS #3 - Westmoreland Gree) 1:04:36 intensity: (8 @0) + (5 @1) + (4:57 @2) + (19:52 @3) + (38:08 @4) + (1:26 @5) 5.9 km (10:57 / km) +262m 8:58 / km
ahr:138 max:171 spiked:7/12c shoes: 280 ORoc 2017

Gorgeous day, gorgeous woods, wonderful course. Not super clean, but no major screwups. Didn't push superhard as I wanted to save something for Huntington. But alas got a later start than I hoped and wandered a bit trying to find gas that wasn't $4.09 a gallon so just headed straight home to get ready for an evening appt. More later.

Comments in the splits


Routegadget

Wednesday Jan 29 #

5 AM

Note
rhr:50 slept:6.0 weight:170.8lbs

Busy day, then Strider Board meeting. aka zero

Tuesday Jan 28 #

6 AM

Note
rhr:39 slept:7.0 weight:174lbs

5 PM

Run - Road hills (Happy Hills) 1:03:47 intensity: (30 @0) + (9:17 @1) + (13:04 @2) + (24:26 @3) + (15:38 @4) + (52 @5) 10.23 km (6:14 / km) +197m 5:41 / km
ahr:126 max:170 shoes: Bondi 5 2018

Hills w/ the crew. 40ish, nice running actually. Mostly easy, a few faster bits near the end.


Monday Jan 27 #

5 AM

Note
rhr:46 slept:6.0 weight:172.4lbs

3 PM

Walking 45:20 intensity: (36:27 @0) + (7:47 @1) + (1:06 @2) 4.57 km (9:55 / km) +27m 9:38 / km
ahr:86 max:120

Down the dirt....

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