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Training Log Archive: cmorse

In the 7 days ending Dec 10, 2022:

activity # timemileskm+mload
  Orienteering1 1:36:33 5.68(17:00) 9.14(10:34) 29116 /16c100%40.4
  Run - Dirt2 1:34:40 10.13(9:21) 16.3(5:48) 10038.9
  Run - Road1 43:02 5.31(8:07) 8.54(5:02) 5330.2
  Core1 29:18 0.43(1:07:45) 0.7(42:06) 224.5
  Run - Mixed1 22:20 2.84(7:52) 4.57(4:53) 2614.6
  Total6 4:45:53 24.38(11:43) 39.24(7:17) 49316 /16c100%128.6
  [1-5]6 4:45:19
averages - sleep:7.8 rhr:49 weight:77.2kg

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Saturday Dec 10, 2022 #

5 AM

Note
rhr:46 slept:7.5 weight:78.1kg

8 AM

Run - Road warm up/down 10:47 intensity: (17 @0) + (36 @1) + (49 @2) + (2:51 @3) + (5:49 @4) + (25 @5) 2.03 km (5:18 / km) +24m 5:01 / km
ahr:130 max:152 shoes: Rincon 3

Run - Road warm up/down 5:56 intensity: (25 @1) + (50 @2) + (2:39 @3) + (2:02 @4) 0.99 km (5:59 / km)
ahr:123 max:137 shoes: Rincon 3

A little more easy jogging after some stretches.

Run - Road race 23:06 intensity: (12 @1) + (11 @2) + (18 @3) + (24 @4) + (22:01 @5) 5.07 km (4:33 / km) +29m 4:26 / km
ahr:167 max:187 shoes: Rincon 3

25f at start, sunny. Ran hard, even though the overall time ain't great - my slowest Snowstorm 5k ever by almost a full minute. Was hoping to be under 22 minutes. Eased up the hill mid pack, then passed a few folks and settled in. Every time I looked at my watch I was 160bpm+, yet 15:48 of this registered as z3. Odd.

Good to see George & Lyn out there.

{edit} looking at my HR graph, I achieved z5 about a minute into the run - pretty much about when I topped the first hill near the zoo. So I'm manually moving 15:30 of supposed z3 into z5. That seems much more reasonable.

{more edit, TMI version} The past few weeks when I've run my upper chest has been pretty tight, though I don't feel congested to any degree during regular activity. Today's cold temps I could really feel when breathing, especially going around the ball field in the first half and now, post run, I'm coughing up some pretty chunky phlegm. So there obviously was some chest congestion in there.

15/104 overall, 2nd M6069
C • 23:06 15

Run - Road warm up/down 3:13 intensity: (1:17 @3) + (1:32 @4) + (24 @5) 0.44 km (7:17 / km)
ahr:136 max:150 weight:77.9kg shoes: Rincon 3

9 AM

Note

San Francisco Run - Snowstorm #2

Friday Dec 9, 2022 #

5 AM

Note
rhr:49 slept:7.75 weight:77.9kg

9 AM

Run - Dirt (Amigos) 38:18 intensity: (13 @0) + (4:46 @1) + (1:44 @2) + (16:53 @3) + (14:20 @4) + (22 @5) 6.55 km (5:51 / km) +38m 5:41 / km
ahr:123 max:149 weight:77.2kg shoes: Rincon 2 2020

Chilly morning. Never really warmed up. Did 5x200m on way back, but pretty lackluster. May invest in new Hokas. My outsoles are looking pretty decrepit though uppers are fine.

Thursday Dec 8, 2022 #

6 AM

Note
rhr:47 slept:7.25 weight:77.3kg

12 PM

Core (Pellet Schlepping) 29:18 intensity: (13:49 @1) + (15:29 @2) 0.7 km (42:06 / km) +22m 36:20 / km
ahr:91 max:109

Another ton picked up and stowed into basement. Should be good for winter.

Wednesday Dec 7, 2022 #

6 AM

Note
rhr:50 slept:8.5 weight:77.4kg

9 AM

Run - Dirt (Amigos) 56:22 intensity: (1 @0) + (29 @1) + (4:14 @2) + (33:26 @3) + (11:52 @4) + (6:20 @5) 9.76 km (5:47 / km) +63m 5:36 / km
ahr:127 max:160 weight:76.3kg shoes: Rincon 2 2020

3 w/ Bob, 5x400m on way back

Tuesday Dec 6, 2022 #

6 AM

Note
rhr:49 slept:7.25 weight:77.1kg

10 AM

Run - Mixed 22:20 intensity: (11 @1) + (49 @2) + (2:05 @3) + (12:50 @4) + (6:25 @5) 4.57 km (4:53 / km) +26m 4:45 / km
ahr:141 max:157 weight:76.7kg shoes: Rincon 2 2020

Monday Dec 5, 2022 #

6 AM

Note
rhr:51 slept:8.0 weight:77kg (rest day)


  • OUSA - 2022 Year in Review complete - off to the printers for proof copies. Glad that's done.
  • OUSA - VAHPERD - Web

Sunday Dec 4, 2022 #

6 AM

Note
rhr:49 slept:8.5 weight:77.5kg

11 AM

Orienteering (Coops Red) 1:36:33 intensity: (3 @0) + (3:17 @1) + (12:26 @2) + (38:26 @3) + (40:29 @4) + (1:52 @5) *** 9.14 km (10:34 / km) +291m 9:07 / km
ahr:126 max:150 spiked:16/16c weight:75.9kg shoes: ORoc 290 Ultra 2021

No errors of note. On a number of controls O-Range settled in around 20-25m but wouldn't punch, so did manual. Felt good for about an hour then the energy tanked - but didnt eat much breakfast either. Last half hour felt like a struggle but HR indicates I was still working moderately hard up to the last control. Mostly walked it in from there.

Nice to see Jim & Rich out there (twice) and JJ, Nancy & Stephen were arriving as I finished up. And apparently Phil, Peter & Charlie to make it a party...

43w/ 90e/ 1112c

WS#1 Coop Sawmill Red - Splits

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