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Training Log Archive: cmorse

In the 7 days ending Jul 24, 2020:

activity # timemileskm+mload
  Bike - Road1 4:08:14 52.09(4:46) 83.83(2:58) 52864.2
  Run - Dirt2 1:46:15 12.43(8:33) 20.01(5:19) 21939.0
  Run - Mixed1 1:06:56 7.59(8:49) 12.21(5:29) 19819.8
  Run - Trail2 1:02:51 6.13(10:15) 9.87(6:22) 24932.7
  Walking1 3:55 0.24(16:07) 0.39(10:01) 40.3
  Total6 8:08:11 78.49(6:13) 126.32(3:52) 1197156.1
  [1-5]6 7:39:41
averages - sleep:6.7 rhr:42 weight:78.9kg

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Friday Jul 24, 2020 #

6 AM

Note
rhr:40 slept:6.0 weight:79.5kg

C • This link 3
8 AM

Run - Dirt tempo 24:25 intensity: (14 @0) + (34 @1) + (1:31 @2) + (4:24 @3) + (17:40 @4) + (2 @5) 5.03 km (4:51 / km) +101m 4:24 / km
ahr:139 max:154 shoes: SpeedCross4 2020

No amigos present at 8am, so took off solo. At first decided I wanted to shoot for 8 miles at around an 8min pace. After a couple of km of sub-8, I decided I'd push a bit harder and see what I could do for 5km - slightly uphill. Felt pretty good.

Run - Dirt warm up/down 5:41 intensity: (4:47 @3) + (50 @4) + (4 @5) 0.96 km (5:55 / km) +32m 5:04 / km
ahr:132 max:165 shoes: SpeedCross4 2020

And then eased off and jogged the rest of the way up to the 3.75 mile marker as recovery.

Run - Dirt race 22:10 intensity: (24 @0) + (25 @1) + (5 @2) + (52 @3) + (18:39 @4) + (1:45 @5) 5.01 km (4:26 / km) +13m 4:22 / km
ahr:148 max:184 shoes: SpeedCross4 2020

And then another 5km - slightly downhill this time, to see how much more I could shave off. 22 minutes is probably my fastest 5km time in the past few years, though I really haven't run the distance much of late.. But sub-20 is probably no longer a possibility. Marking this as a race to get a VDOT generated and to compare times

Run - Dirt warm up/down 5:45 intensity: (36 @2) + (5:09 @3) 1.0 km (5:45 / km) +17m 5:18 / km
ahr:126 max:130 shoes: SpeedCross4 2020

And then a slow jog back to the parking lot. Watch didn't start right up so gps track isn't accurate - so I prorated my time accordingly for the 1km.

Thursday Jul 23, 2020 #

5 AM

Note
rhr:39 slept:7.0 weight:80.5kg

6 AM

Run - Mixed 1:06:56 intensity: (26 @0) + (30 @1) + (10:22 @2) + (52:33 @3) + (2:55 @4) + (10 @5) 12.21 km (5:29 / km) +198m 5:04 / km
ahr:128 max:175 weight:77.7kg shoes: Bondi 5 2018

Garmin site down - hasn't downloaded yet - so a temp entry. Just a run from home - plenty humid sweating a lot. Saw Bruce out on a ride.
{edit} apparently Garmin hit with Ransomware attack, site may be down for a while...

Wednesday Jul 22, 2020 #

5 AM

Note
rhr:42 slept:7.0 weight:79.9kg

6 AM

Run - Trail race 16:40 intensity: (1:13 @3) + (9:07 @4) + (6:20 @5) 3.2 km (5:12 / km) +85m 4:36 / km
ahr:153 max:174 weight:79kg shoes: 280 ORoc 2017

68F, rain. Trying to beat the rain, but it got there first. No problem - lose the glasses, lose the shirt and run light. No warmup - just run. Felt pretty nice actually - cool rain beats sweating like a fiend. Slowed up slightly by two dogs on course - one on leash, the other not. Seemed friendly enough but hard to keep from tripping over dog that obviously liked to chase. And just like that, done...

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
6 AM

Note
rhr:37 slept:6.5 weight:79.4kg

Monday Jul 20, 2020 #

4 AM

Note
rhr:37 slept:5.25

Too hot to sleep - up early hoping skies would be clear enough to go comet hunting, but overcast. Maybe tonight...
C • NEOWISE 6
8 AM

Run - Dirt 48:14 intensity: (36 @0) + (4:36 @1) + (38:27 @2) + (3:54 @3) + (19 @4) + (22 @5) 8.01 km (6:01 / km) +56m 5:49 / km
ahr:114 max:164 weight:77.5kg shoes: SpeedCross4 2020

Soupy conditions - just did 5 slow miles as there didn't seem any point to pushing for more..

Walking warm up/down 3:55 intensity: (1:49 @0) + (1:39 @1) + (7 @2) + (20 @3) 0.39 km (10:01 / km) +4m 9:29 / km
ahr:96 max:127 shoes: SpeedCross4 2020

Sunday Jul 19, 2020 #

5 AM

Note
rhr:52 slept:7.0 weight:79.5kg

6 AM

Bike - Road 1:03:01 intensity: (1:47 @0) + (8:24 @1) + (26:00 @2) + (24:59 @3) + (1:51 @4) 25.77 km (2:27 / km) +210m 2:21 / km
ahr:119 max:142 shoes: Warbird

Home to Steele's Crossing. Stopped the watch as we were there a bit before 8am waiting for others to arrive.

Bike - Road 3:05:13 intensity: (21:28 @0) + (40:15 @1) + (48:24 @2) + (31:14 @3) + (43:18 @4) + (34 @5) 58.07 km (3:11 / km) +317m 3:06 / km
ahr:117 max:159 weight:77.1kg shoes: Warbird

And then continued south on Hop River Trail almost to Willimantic. Then back to Steeles and continued on home. Opted not to test myself against McLean St this week. Pretty warm and toasty by the time I got home, legs are toast and very glad I'm not doing this any later in the day...
C • rail trail? 2

Saturday Jul 18, 2020 #

6 AM

Note
rhr:48 slept:8.0 weight:79.8kg

7 AM

Run - Trail warm up/down 13:47 intensity: (10 @0) + (3 @1) + (45 @2) + (7:19 @3) + (3:42 @4) + (1:48 @5) 2.09 km (6:36 / km) +79m 5:33 / km
ahr:137 max:163 shoes: 280 ORoc 2017

Warmup, check new bit of course. Already warm & steamy out.

Run - Trail race 17:51 intensity: (18 @1) + (3 @2) + (31 @3) + (11:42 @4) + (5:17 @5) 3.19 km (5:36 / km) +84m 4:56 / km
ahr:149 max:162 shoes: 280 ORoc 2017

Bolton XC Series Race 1 (virtual). Most folks running this on Wed evenings, self started, self timed between 5 & 8pm. But option to run it at other times also allowed except course not marked except start/finish. But I know route so no issues. But not a lot of oomph in the legs given the warm, steamy nature of the morning - not my ideal conditions.

Run - Trail warm up/down 14:33 intensity: (1:36 @0) + (5:34 @1) + (4:02 @2) + (3:21 @3) 1.39 km (10:30 / km)
ahr:109 max:132 weight:77.9kg shoes: 280 ORoc 2017

Wander back to truck since I parked at Steeles Crossing incl a bit of walking and a nature break...

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