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Training Log Archive: cmorse

In the 7 days ending May 26:

activity # timemileskm+mload
  Exercises (ignore - keys)11 8:47:00
  Core10 2:35:59 3.8 6.12 1617.3
  Run - Dirt3 2:22:20 14.58(9:46) 23.46(6:04) 17742.5
  Run - Mixed3 2:02:27 12.64(9:41) 20.34(6:01) 16146.6
  Walking6 1:16:21 4.65(16:25) 7.48(10:12) 378.0
  Run - Trail1 1:12:00 6.99(10:18) 11.25(6:24) 19830.6
  Total29 18:16:07 42.66 68.66 589145.1
  [1-5]20 9:28:03
averages - sleep:6.4 rhr:52 weight:80.3kg

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MoTuWeThFrSaSu

Sunday May 26 #

6 AM

Note
rhr:56 slept:5.75 weight:79.8kg

New watch arrived last night. Easy setup via QR on watchface. A lot more menus and metrics to explore then the 245. Nice to be able to view a week's worth of future daily suggested workouts, though those are subject to change based upon ongoing data (sleep, hrv, recovery, doing alternate workouts/races etc).
7 AM

Exercises (ignore - keys) (tidal ramblings) 1:25:00 [0]

10 AM

Run - Mixed (Base 46 @ 123) 46:03 intensity: (19 @0) + (29 @1) + (1:38 @2) + (37:54 @3) + (5:43 @4) 8.25 km (5:35 / km) +58m 5:23 / km
ahr:125 max:138 shoes: Rincon 3

Warm, humid. But a decent run.
2 PM

Core 15:00 [1]

3 PM

Exercises (ignore - keys) (concerning hobbitses) 20:00 [0]

7 PM

Exercises (ignore - keys) 30:00 [0]

Saturday May 25 #

7 AM

Note
rhr:52 slept:8.0 weight:80.6kg

8 AM

Exercises (ignore - keys) (M2.7-8, M3.9, jamz) 1:35:00 [0]

Run - Trail hills (Base 72 @ 125) 1:12:00 intensity: (42:00 @3) + (30:00 @4) 11.25 km (6:24 / km) +198m 5:53 / km
shoes: Bushido 2 2022

Mostly trails on water company land with hills. Out to powerline, over to Grahaber, back to Lake with a few excursions up and down. Good workout, but pushed the effort beyond the easy base. Totally guessing but maybe 30 minutes in z4

Walking warm up/down 1:49 [1] 0.19 km (9:25 / km) +5m 8:23 / km
shoes: Bushido 2 2022

12 PM

Core (mowage) 20:40 [1] 0.86 km (24:04 / km)

Some lawn, some former Rosa patch. Latter with much small twig debris - so basically "making mulch"
5 PM

Core ('mo mow) 18:23 [1] 1.01 km (18:15 / km) +3m 18:01 / km

7 PM

Exercises (ignore - keys) 30:00 [0]

Friday May 24 #

6 AM

Note
rhr:52 slept:6.5 weight:79.9kg

7 AM

Exercises (ignore - keys) 20:00 [0]

9 AM

Run - Dirt (Base 49 @ 125) 50:35 [3] 8.26 km (6:07 / km) +75m 5:51 / km
shoes: 2024 Bondi 8

Easy 5. First half with Mike & Jeff. Solo return, moderate pickups in last half mile
10 AM

Walking 10:38 [1] 1.17 km (9:06 / km) +8m 8:48 / km
shoes: 2024 Bondi 8

Quick jaunt into Makerspace to check / grab prints. Not perfect, but usable. 2 of 3 are purely functional parts anyway. And the front panel test is fine. No flex, so I may make future versions a tad thinner. Parked east side of Founders Bridge today, shorter walk.

Walking (and back to East Htfd) 11:07 [1] 1.12 km (9:57 / km)
weight:80kg shoes: 2024 Bondi 8

12 PM

Core (yard whackage) 17:25 [1] 0.33 km (53:06 / km)

mower & trimmer combo..
5 PM

Core (mowage - just a tad) 7:02 [3] 0.4 km (17:30 / km) +2m 17:04 / km

Partial battery, so just running it down before charging.

Thursday May 23 #

5 AM

Note
rhr:52 slept:6.5 weight:79.7kg (rest day)

No heart rate or sleep data. Just going to use last data for resting HR until new watch arrives.

7 AM

Exercises (ignore - keys) (la grange, prelude, misc) 1:37:00 [0]

An hour of actual practice, then spent some time rewiring the eurorack modules and setting up new INIT default routings on the Hermod. And noodling through most of the endeavor... The new INIT setup on the Hermod allows me to quickly stack voices on the Integra providing some really cool textures - and that's before even tweaking the over 6000 patches at my disposal.
9 AM

Run - Mixed 31:19 [2] 4.68 km (6:42 / km) +26m 6:31 / km
shoes: Rincon 3

Heard the rumblings of inbound thunder and thought to myself "I need a little excitement in my Thursday'" so suited up and headed out the door. Some minor sprinkles on the way back, but rain held off until I was back on the breezeway.

Tried to keep it easy, hopefully most in zone 2, but no way to tell short of holding watch against my wrist.
3 PM

Walking (Great River Park) 27:03 [1] 2.41 km (11:15 / km) +14m 10:56 / km
shoes: Rincon 3

Parked east of the river and walked to Makerspace CT to avoid paying the meters... Had to back track as no way down to street level from northern part of Constitution Plaza.. Will probably take streets back to Science Center on the return trek.
5 PM

Walking (Makerspace return trek) 19:11 [1] 2.0 km (9:37 / km)
shoes: Rincon 3

Wednesday May 22 #

5 AM

Note
rhr:52 slept:7.0 weight:80.4kg

Garmin suggesting a rest day, but will probably go to Amigos anyhow.
7 AM

Exercises (ignore - keys) (asst) 20:00 [0]

9 AM

Run - Dirt 56:45 intensity: (12 @0) + (16 @1) + (1:37 @2) + (48:37 @3) + (6:03 @4) 9.77 km (5:49 / km) +64m 5:38 / km
ahr:126 max:135 shoes: 2024 Bondi 8

Wasn't feeling a complete rest day on an Amigo day, so just went out for an easy 6 with Gary. Keeping it in z3.
3 PM

Note
weight:79.4kg

Damn... busted my garmin while doing some gardening. WTF? I looked down and my watch had fallen off. Thought the pin had fallen out, which it had... but only because the plastic tab holding on had snapped off with it and long gone in the dirt. Watch still works, I just can't wear it.

Oh well. Upgrading to the 955 - it's on sale at REI and I have dividends sufficient to cover it. Not available locally, so I'll get it next week.
7 PM

Exercises (ignore - keys) 25:00 [0]

Tuesday May 21 #

6 AM

Note
rhr:50 slept:7.0 weight:81.4kg

8 AM

Exercises (ignore - keys) (M2.L6-9) 1:30:00 [0]

Run - Mixed (Threshold 25 @ 145) 45:05 intensity: (33 @1) + (1:08 @2) + (17:19 @3) + (14:28 @4) + (11:37 @5) 7.41 km (6:05 / km) +77m 5:47 / km
ahr:136 max:155 shoes: MudTalon Speed 2024

Mixed pavement / dirt for warmup/cooldown. Took to the trails for the interval portion - mostly doubletrack with some off trail to avoid flooded sections and blow downs. Variable footing with rocks, roots & mud, but not super technical. Getting warm, but not oppressive yet.

Walking 3:23 intensity: (3:10 @2) + (13 @3) 0.3 km (11:26 / km) +6m 10:21 / km
ahr:106 max:117 shoes: MudTalon Speed 2024

A little extra at the end back to the house.
1 PM

Core (mowage +) 14:06 intensity: (17 @0) + (10:37 @1) + (3:12 @2) 0.57 km (24:49 / km) +5m 23:44 / km
ahr:95 max:109 weight:80.3kg

In & around the potato plot. Got last year's leftovers planted - 4 cages. Plus maintenance around 3 cages of Anna's flax, coming along nicely. Time is just for the mowing part, didn't log the digging, planting & weeding though the effort certainly qualifies. Properly toasty out now... dripping profusely.
6 PM

Core (evening mowage) 13:20 [1] 0.55 km (24:09 / km) +2m 23:50 / km
ahr:90 max:106

a bit I didn't get to earlier.

Monday May 20 #

7 AM

Note
rhr:52 slept:3.75 weight:81.1kg (rest day)

Got home at 3am. As expected, awake at 5am. But unexpectedly, managed to fall back asleep for a series of 30-40 minutes interludes. More rested than expected, body battery back to 60. Recovery run on tap, perhaps a PM nap as well.
9 AM

Run - Dirt (Recovery 35 @ 110) 35:00 intensity: (9 @0) + (15 @1) + (16:26 @2) + (18:10 @3) 5.43 km (6:27 / km) +39m 6:13 / km
ahr:114 max:121 shoes: Rincon 3

Walking warm up/down 3:10 intensity: (7 @0) + (2:40 @1) + (23 @2) 0.3 km (10:25 / km) +4m 9:45 / km
ahr:91 max:106 shoes: Rincon 3

11 AM

Core (mowage) 12:55 [1] 0.76 km (17:04 / km) +2m 16:52 / km
ahr:92 max:104

Tidying up the neighbor adjacent bits.
1 PM

Core (more mowage) 22:27 [1] 1.05 km (21:18 / km) +1m 21:10 / km
ahr:95 max:107

And some yankage
5 PM

Core (mowage) 14:41 [1] 0.6 km (24:41 / km) +1m 24:27 / km
ahr:98 max:113 weight:80.9kg

One more round for good measure. Mostly deeper stuff down back. Slow
7 PM

Exercises (ignore - keys) 15:00 [0]

Noodling b4 OUSA Board Meeting.

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