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Training Log Archive: cmorse

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Exercises (ignore - keys)7 7:58:00
  Run - Dirt4 3:15:50 20.19(9:42) 32.49(6:02) 20359.4
  Walking5 1:34:36 5.24(18:03) 8.43(11:13) 759.5
  Hiking2 1:14:52 3.62(20:42) 5.82(12:52) 458.2
  Run - Mixed2 1:14:04 8.05(9:12) 12.96(5:43) 8920.8
  Orienteering1 1:07:37 3.63(18:39) 5.84(11:35) 18611 /13c84%16.6
  Core1 20:002.0
  Run - Trail1 6:59 0.43(16:23) 0.69(10:11) 261.2
  Total21 16:51:58 41.15 66.23 62411 /13c84%117.7
  [1-5]14 8:50:43
averages - sleep:7.3 rhr:53 weight:79.7kg

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Sunday Jun 9 #

6 AM

Note
rhr:51 slept:7.15 weight:79.9kg

8 AM

Exercises (ignore - keys) 2:18:00 [0]

3 PM

Run - Mixed (Base 44 @ 123) 44:02 intensity: (16 @0) + (34 @1) + (1:03 @2) + (39:08 @3) + (3:01 @4) 8.13 km (5:25 / km) +47m 5:16 / km
ahr:125 max:135 weight:79.3kg shoes: Rincon 3

Suggested workout was another recovery run. But the rain stopped, sun came out and it was quite nice for mid afternoon, so I did a Base workout from later in the week instead.
4 PM

Exercises (ignore - keys) 1:30:00 [0]

Random noodling whilst debugging the latest keyboard firmware updates. Ver 0.2 appears to be stable at the moment. Baby steps.
8 PM

Exercises (ignore - keys) (Tidal) 40:00 [0]

Saturday Jun 8 #

6 AM

Note
rhr:52 slept:8.75 weight:79.8kg

8 AM

Run - Mixed (Recovery 30 @ 113) 30:02 intensity: (56 @1) + (18:45 @2) + (10:21 @3) 4.84 km (6:13 / km) +43m 5:57 / km
ahr:113 max:124 shoes: 2024 Bondi 8

Another recovery run. Down the dirt road whilst it's cool out. Headed to NH later this AM.

Once I finished today's run I noticed Garmin has put me down for a third straight recovery day tomorrow. Not sure what's up with that as I don't feel like I'm overreaching nor tired from these runs. Will see what I feel like tomorrow and perhaps I'll pull a different workout from next week and see how Garmin reshuffles the deck from there.
6 PM

Hiking (Rockingham RT) 1:06:02 [1] 5.14 km (12:51 / km) +11m 12:43 / km
ahr:78 max:88 shoes: Roclite 275 2020

Went for ice cream, the a walk on the rail trail with the family..

Friday Jun 7 #

7 AM

Note
rhr:52 slept:8.9 weight:79.2kg

8 AM

Run - Dirt (Recovery 32 @ 112) 32:01 intensity: (15 @0) + (1:36 @1) + (20:34 @2) + (9:36 @3) 4.96 km (6:27 / km) +25m 6:17 / km
ahr:112 max:122 shoes: Rincon 3

9 AM

Walking 11:41 [1] 1.09 km (10:44 / km) +15m 10:04 / km
ahr:92 max:124 shoes: Rincon 3

Walking 11:36 [1] 1.11 km (10:29 / km) +9m 10:04 / km
ahr:89 max:102 shoes: Rincon 3

8 PM

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

Thursday Jun 6 #

7 AM

Note
rhr:54 slept:4.0 weight:80.2kg

Got home from Brattleboro about 1:30am. Didn't get a lot of sleep before the cat started getting in my face at 5. Dozed for a bit longer before getting up this AM. Showery outside, so no rush to get anything done.
10 AM

Walking (Makerspace inbound) 12:31 [1] 1.16 km (10:45 / km) +11m 10:15 / km
ahr:85 max:99 shoes: RocliteG 290v2 2020

12 PM

Walking (Makerspace outbound) 12:53 [1] 1.18 km (10:56 / km) +9m 10:32 / km
ahr:80 max:91 shoes: RocliteG 290v2 2020

3 PM

Run - Dirt (Base 46 @ 123) 46:02 intensity: (8 @0) + (4 @1) + (1:36 @2) + (35:41 @3) + (8:33 @4) 8.04 km (5:44 / km) +57m 5:32 / km
ahr:128 max:136 weight:79.2kg shoes: 2024 Bondi 8

Humid, damn humid. Marking this as dirt as i stayed on dirt road and just went back and forth rather than going down to lake. Kept this in range (mostly) but targeting the high end (124-134). Walked briefly a couple times when I crept to 135. Body battery way down on account of little sleep last night.

Wednesday Jun 5 #

5 AM

Note
rhr:53 slept:7.8 weight:79.5kg

6 AM

Exercises (ignore - keys) 1:05:00 [0]

9 AM

Run - Dirt intervals (Anaerobic 7x1min @ 4:10/k) 1:00:08 intensity: (18 @0) + (1:29 @1) + (9:10 @2) + (45:17 @3) + (3:54 @4) 9.74 km (6:10 / km) +62m 5:59 / km
ahr:120 max:142 shoes: 2024 Bondi 8

Garmin called this DSW Anaerobic, but at only a minute each, I never managed to get HR above 142. Trickier part was recovery intervals (3 min)... unable to bring HR down into range (112) without walking half of it. So I did. Felt productive though.

{edit - apparently Garmins definition of Anaerobic workout is predicated on how quickly HR responds to a short, intense effort rather than time spent in Z5. And apparently also scores based on how quickly you drop back down recovery. So this workout only 'average', since I didn't get back down for some. Going forward I'll drop to a walk immediately after each interval and resume jog once HR drops.}
1 PM

Core (Rosa stump removal(s)) 20:00 [1]

3 PM

Walking 16:36 [1] 1.48 km (11:13 / km) +12m 10:46 / km
ahr:76 max:90

Walking with Jackson before heading north for Funk Night..

Tuesday Jun 4 #

5 AM

Note
rhr:53 slept:7.6 weight:80kg

9 AM

Run - Trail warm up/down 6:59 intensity: (31 @0) + (41 @1) + (5:47 @2) * 0.69 km (10:11 / km) +26m 8:34 / km
ahr:105 max:115 shoes: ORoc 290 Ultra 2023

Orienteering (Base 46 @ 123) 1:07:37 intensity: (1:33 @0) + (2:41 @1) + (26:39 @2) + (36:44 @3) *** 5.84 km (11:35 / km) +186m 10:00 / km
ahr:114 max:132 spiked:11/13c shoes: ORoc 290 Ultra 2023

Over to Coops for a run in the woods. 4.9km nominal. Plenty of fern/blueberry underfoot in many places, so slower than I would have liked. Last few controls the best route is trails (intentional), so I took that option, but also got a nice run over the ridge with the Kalmia in full splendor.

Course & map on O-Range, I'll make it public in case anyone else cares to give it a run. I do need to get out here a few times to add all the new bike trails, there are many..

Hiking 8:50 intensity: (2:41 @1) + (4:55 @2) + (1:14 @3) 0.68 km (12:57 / km) +34m 10:21 / km
ahr:105 max:119 shoes: ORoc 290 Ultra 2023

Remote start finish - so back to the truck. A few downhill jogs mixed in.
5 PM

Walking (MakerSpace CT) 16:51 [1] 1.23 km (13:41 / km) +14m 12:58 / km
ahr:90 max:108 shoes: RocliteG 290v2 2020

Walking (and back..) 12:28 [1] 1.18 km (10:33 / km) +5m 10:19 / km
ahr:88 max:101 shoes: RocliteG 290v2 2020

7 PM

Exercises (ignore - keys) 45:00 [0]

Monday Jun 3 #

5 AM

Note
rhr:53 slept:7.25 weight:79.9kg

6 AM

Exercises (ignore - keys) (M3.11-12) 1:10:00 [0]

9 AM

Run - Dirt (Base 46 @ 123 plus) 57:39 intensity: (14 @0) + (58 @1) + (8:20 @2) + (42:45 @3) + (4:22 @4) + (1:00 @5) 9.75 km (5:55 / km) +59m 5:44 / km
ahr:121 max:151 shoes: Rincon 3

Went a bit longer, completed 46 minutes base with 2000m to go, so tossed in some intervals to finish - 60, 40 & 30s - at or under 4min/km. Felt good - appears to have modified my weeks training though - tomorrow's 103 minute base scaled back to 46 and Wed base now intervals. And I think Thursday long run about 15 minutes shorter than it was when I woke up.

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