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Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Exercises (ignore - keys)4 6:05:00
  Run - Dirt3 2:56:49 17.33(10:12) 27.89(6:20) 28771.3
  Run - Mixed2 1:03:21 6.33(10:01) 10.18(6:13) 6923.4
  Core2 30:17 1.12(27:04) 1.8(16:49)3.6
  Walking2 7:43 0.47(16:18) 0.76(10:08) 121.4
  Total11 10:43:10 25.25 40.64 36899.7
  [1-5]7 4:34:48
averages - sleep:6.2 rhr:52 weight:80.5kg
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SaSuMoTuWeThFr

Friday Jul 12 #

5 AM

Run - Mixed 15:58 intensity: (10 @0) + (12 @1) + (36 @2) + (2:55 @3) + (10:45 @4) + (1:20 @5) 3.17 km (5:02 / km) +35m 4:46 / km
ahr:136 max:149

Thursday Jul 11 #

5 AM

Note
rhr:52 slept:7.0 weight:80.1kg

7 AM

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

12 PM

Core (mowage) 18:24 intensity: (1:01 @0) + (15:10 @1) + (2:13 @2) 1.07 km (17:09 / km)
ahr:94 max:102

another round of cutting things back before departure.

Wednesday Jul 10 #

6 AM

Note
rhr:51 slept:5.0 weight:80.8kg

Slept well until 2:30 - then awake and unable to get back to sleep due to being hot & sweaty. Cat at 4:30. Then fell asleep again around 5:30 until 6:15 when I got up. 75 and humid just isn't conducive to good sleep.

8 AM

Run - Dirt (Base 75 @ 126 91%) 1:15:01 intensity: (15 @0) + (18 @1) + (6:01 @2) + (37:32 @3) + (30:55 @4) 11.81 km (6:21 / km) +74m 6:10 / km
ahr:128 max:142 shoes: 2024 Bondi 8

Another hot and humid one out there. Started out with the usual suspects, but HR lingering in the easy zone rather than desired aerobic range, so went a little bit off the front and settled in at a comfortable pace. Everyone else turned before I did, so wound up going solo to the rocks before turning around - kept it mostly in the high aerobic range between 126-138. On the way back I wound up doing what I'll call 'cruise' intervals. I turned and began running the slightly downhill at what felt like a nice easy cruising pace with an open stride, but the HR kept creeping toward zone 4, so I'd slow to a walk until it came down to the zone 2/3 interface, then I'd resume my cruising page. Rinse, repeat... Looks like I did this 17 times before arriving back at Church St. Actually, the workout ended at about the 1/4 mile post, so the last bit to Church St was a cool down (sic) walk.

Walking warm up/down 3:43 intensity: (1:15 @1) + (1:53 @2) + (35 @3) 0.39 km (9:36 / km) +5m 9:05 / km
ahr:104 max:126 shoes: 2024 Bondi 8

That last little bit...
1 PM

Core (mowage) 11:53 intensity: (1:24 @0) + (4:43 @1) + (5:46 @2) 0.73 km (16:19 / km)
ahr:96 max:109

Nice breeze if relaxing in the shade. But of no use whatsoever pushing the mower around. But we'll be gone few weeks, so need to take things down a notch.

Also cleaned/rinsed inside of truck (not logged) since it was emptied for windshield replacement. Lots of accumulated dust & pollen on inner surfaces.

Tuesday Jul 9 #

5 AM

Note
rhr:51 slept:7.1 weight:81.2kg

6 PM

Run - Dirt hills (Base 42 @ 126) 42:03 intensity: (10 @0) + (16 @1) + (6:46 @2) + (17:02 @3) + (14:32 @4) + (3:17 @5) 6.41 km (6:34 / km) +155m 5:51 / km
ahr:129 max:154 shoes: Rincon 3

Between the heat and the hills, I knew there was no way I was going to stay in the target range, so wound up cruising the downhills easy and pushing the first hill (full) pretty hard. Then a half hill pushing the downhill and alternating walk/run back up. So the average was close, but the completion score was less than 50%

Monday Jul 8 #

5 AM

Note
rhr:53 slept:6.75 weight:79.6kg

8 AM

Run - Dirt intervals (Anaerobic 7x1min@4:00 61%) 50:04 intensity: (3 @0) + (42 @1) + (4:22 @2) + (29:17 @3) + (15:25 @4) + (15 @5) 8.21 km (6:06 / km) +58m 5:53 / km
ahr:128 max:149 shoes: 2024 Bondi 8

gee... another hot and humid day. Completion percentage low primarily because the recovery HR stayed too high. The interval paces were pretty much in line - the first 4 were slightly uphill, so a little slower than 4min/km seems ok. The 4th one is off because I got and took a call from the glass place during the interval. Had to slow a bit to speak coherently. And the last three were gently downhill, so a little better than 4.

Good news I went to East Windsor and this glass place can do the windshield and recalibration with the cap on the truck and better yet, they'll do it tomorrow morning. All the other glass places refused to look at it claiming they couldn't calibrate the windshield cameras with non-stock equipment on the vehicle.

Run - Dirt warm up/down 9:41 intensity: (53 @1) + (1:50 @2) + (6:34 @3) + (24 @4) 1.47 km (6:36 / km)
ahr:120 max:137 shoes: 2024 Bondi 8

Sunday Jul 7 #

5 AM

Note
rhr:51 slept:7.45 weight:81.2kg

Another warm & muggy night. But managed to sleep well right through it anyhow.. Bummed to have a couple zeros this week, but not sure forcing a run would have been productive.

A week until PAMG - only volunteering, not racing - but really have heard very little from the organizers. I suspect not well organized at the upper levels. But I know what I need to do, will do my thing and move on.

6 AM

Exercises (ignore - keys) 3:40:00 [0]

11 AM

Run - Mixed intervals (Sprint 8x10s@2:55 75%) 47:23 intensity: (19 @0) + (21 @1) + (4:41 @2) + (38:17 @3) + (3:45 @4) 7.01 km (6:45 / km) +34m 6:36 / km
ahr:124 max:146 shoes: Parkclaw 280G 2024

Hot & humid. Decided to do these on SLR, choosing a shady (ish) stretch to avoid sun and with minimal loose gravel & potholes to avoid. Only 1 of 8 intervals under the target, but gps discrepancy over a mere 10 second interval could account for some of that. All I know is they were all as hard as I could go. Heart rate seems to peak about a minute after the interval itself before dropping.

Walking warm up/down 4:00 intensity: (57 @1) + (2:43 @2) + (20 @3) 0.38 km (10:40 / km) +8m 9:41 / km
ahr:104 max:129 shoes: Parkclaw 280G 2024

4 PM

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

Saturday Jul 6 #

7 AM

Note
rhr:54 slept:4.0 weight:80.2kg (rest day)

Slept horribly. Got to bed early, slept soundly for 3 hours or so, but them mostly awake from 11-5. Drowsed off a bit after initial prodding by cat. Stormy forecast so probably won't venture out running today.
8 PM

Note

Lots of photo sorting & uploading. Various additions to JWOC & PNWOF albums. Too lazy to add specific links here.

Ventured down to Niantic to visit H & M. Walked downtown to an art fair, so got a decent bit of non loggable walking in.
9 PM

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

Aggregate random noodling.

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