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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Walking10 9:07:29 33.0(16:35) 53.11(10:19) 53480.7
  Run - Dirt2 8:53:45 51.25(10:25) 82.48(6:28) 2121144.6
  Run - Road4 6:56:49 39.41(10:35) 63.42(6:34) 1017126.0
  Run - Trail2 4:42:46 18.87(14:59) 30.37(9:19) 70581.5
  Run - Mixed5 3:55:21 25.68(9:10) 41.33(5:42) 883115.2
  Bike - Road1 25:01 6.38(3:55) 10.27(2:26) 967.5
  Total24 34:01:11 174.59(11:41) 280.98(7:16) 5355555.5
  [1-5]24 32:13:16
averages - rhr:40 weight:80.4kg

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Wednesday Feb 28, 2018 #

5 AM

Note
rhr:34 weight:81.1kg (rest day)

12 PM

Bike - Road 25:01 intensity: (42 @1) + (6:34 @2) + (15:38 @3) + (1:47 @4) + (20 @5) 6.38 mi (3:55 / mi) +96m 3:45 / mi
ahr:119 max:167 shoes: Warbird

Just an easy spin up to Gottier and back on the Warbird which hasn't seen daylight in almost 11 months. Town putting down fresh gravel on SLR.

Tuesday Feb 27, 2018 #

5 AM

Note
rhr:38 weight:80.5kg

5 PM

Run - Road hills (Happy (Fox)Hills) 59:52 intensity: (59 @0) + (28 @1) + (5:38 @2) + (29:52 @3) + (21:26 @4) + (1:29 @5) 6.12 mi (9:47 / mi) +232m 8:45 / mi
ahr:129 max:151 shoes: Conquest 2014

Time conspired against me running Hopkins this week, so over to Henry Park. Still wiped from the weekend so just an hours worth.

Monday Feb 26, 2018 #

9 AM

Note
rhr:53 (rest day)

Rolled back into town around 5:20am, got Hayden up for school at 5:30, then passed out for a couple hours. Maybe I'll go for a run later...

Sunday Feb 25, 2018 #

6 AM

Note
rhr:49 weight:81.3kg

8 AM

Walking (Convention Center) 58:04 intensity: (17:59 @0) + (22:24 @1) + (1:20 @2) + (15:17 @3) + (9 @4) + (55 @5) 3.52 mi (16:30 / mi)
ahr:88 max:180 shoes: Conquest 2014

Raining pretty good, so laps of convention center floor before show. Then back to ME/VT this afternoon.

Saturday Feb 24, 2018 #

6 AM

Note
rhr:40

Got back from Maine late (tain, fog, slow), up and out the door for another long day at flower show. Forgot to weigh in..
8 AM

Walking 58:05 intensity: (21:20 @0) + (27:05 @1) + (1:50 @2) + (7:50 @3) 3.53 mi (16:27 / mi) +105m 15:04 / mi
ahr:84 max:123 shoes: Conquest 2014

Fine morning for a vigorous stroll. Followed by 10 hours standing on concrete. Hokas good...

Friday Feb 23, 2018 #

5 AM

Note
rhr:37 weight:80.8kg

7 AM

Walking (Great River Park) 56:09 intensity: (10:59 @0) + (38:49 @1) + (1:18 @2) + (5:03 @3) 3.42 mi (16:25 / mi) +44m 15:47 / mi
ahr:86 max:123

Crossed over to East Hartford and walked the Great River Park. Most of the southern path covered in a slippery layer of silty flood mud. Went as far as I could until the river was across the path blocking my way.

Thursday Feb 22, 2018 #

4 AM

Note
rhr:49 weight:79.8kg

Up early to take care of some things before heading in quick stop at Storrs, then Hartford for first day of flower show...
7 AM

Walking (Plazas & Riverfronts) 1:13:33 intensity: (5:01 @0) + (28:46 @1) + (19:11 @2) + (16:29 @3) + (3:44 @4) + (22 @5) 4.14 mi (17:46 / mi) +45m 17:11 / mi
ahr:103 max:180

Got a decent walk in before the show. Maybe tomorrow I'll cross the river and walk along the East Hartford side.

Wednesday Feb 21, 2018 #

5 AM

Note
rhr:34 weight:79kg

3 PM

Run - Trail long (Soapstone ReCon) 2:03:19 intensity: (2:43 @0) + (12:20 @1) + (13:22 @2) + (1:21:06 @3) + (12:02 @4) + (1:46 @5) 8.64 mi (14:16 / mi) +180m 13:24 / mi
ahr:119 max:165 shoes: 340 ORoc 2010

Doesn't get much nicer than this in February. Good run with Erika & Cooper to scope out, verify & flag some of the changes to the Soapstone course. It's gonna be sweet...

Also good to run into Eric Hale on his two-wheel conveyance...

Tuesday Feb 20, 2018 #

5 AM

Note
rhr:33 weight:79.9kg

4 PM

Run - Mixed hills 46:53 intensity: (12 @0) + (12 @1) + (2:51 @2) + (21:15 @3) + (22:18 @4) + (5 @5) 5.03 mi (9:19 / mi) +243m 8:06 / mi
ahr:131 max:149 shoes: Conquest 2014

A few at Hopkins in daylight...
6 PM

Run - Road hills (Henry Park) 54:01 intensity: (51 @0) + (28 @1) + (9:15 @2) + (32:12 @3) + (11:15 @4) 5.35 mi (10:06 / mi) +195m 9:04 / mi
ahr:122 max:146 shoes: Conquest 2014

And a few more at Henry Park around dusk.
288/800 Intensity Minutes

Monday Feb 19, 2018 #

5 AM

Note
rhr:46 weight:80.3kg

2 PM

Run - Mixed tempo 39:33 intensity: (2 @0) + (8 @1) + (8 @2) + (5:17 @3) + (27:14 @4) + (6:44 @5) 5.05 mi (7:50 / mi) +48m 7:36 / mi
ahr:146 max:186 shoes: Speed Cross Varios 2015

aka A Quick One. Rain on the way, and I didn't get my walk in yesterday, so subbed in a faster effort today. Put myself into the red zone, then backed it off to what I figured I could maintain the rest of the way home. Within a minute of my PR on this route, but dirt was pretty sloppy today, with some remnant ice patches.

Sunday Feb 18, 2018 #

5 AM

Note
rhr:51 weight:79.6kg

Road trip to Portland on tap for today.
8 PM

Note

Needed a brisk 30 minute walk to finish out the week, didn't happen. Oh well, decent week none the less. Solid long run in yesterday, no after effects today.

Flower Show week on tap, plus two more road trips to ME, not much room for running, so cutting way back on expectations, but may try to extend the few days I do get out. Then we'll kick it back into gear next week, which brings us to March.

Saturday Feb 17, 2018 #

5 AM

Note
rhr:38 weight:79kg

With winter storm warning now in effect for tonight, I may opt to double up again and get both days done in one go. We'll see how I feel...
6 AM

Run - Dirt long (Church St) 5:30:25 intensity: (8:37 @0) + (14:18 @1) + (1:04:53 @2) + (4:01:46 @3) + (43 @4) + (8 @5) 31.06 mi (10:38 / mi) +1944m 8:54 / mi
ahr:115 max:152 shoes: Speed Cross Varios 2015

Lost GPS contact for about 7 or 8 minutes about halfway through. Working from Church St, rotated through 2km out and backs on Rockville Spur, Tunnel Rd & Dobson Crossing. Tired, but first ultra of 2018 on the books, and just a tad over 300 miles for the year.
C • training ultra 4

Friday Feb 16, 2018 #

5 AM

Note
rhr:41 weight:80.7kg (rest day)

4 PM

Walking 1:09:53 intensity: (27 @0) + (1:56 @1) + (2:47 @2) + (1:00:08 @3) + (4:35 @4) 3.9 mi (17:55 / mi) +55m 17:10 / mi
ahr:121 max:148

Afternoon walk to lake with El. Slower pace, but higher HR. Hmmmm

Thursday Feb 15, 2018 #

5 AM

Note
rhr:31 weight:81.4kg

6 PM

Run - Mixed tempo (Cheney RT / Center Spring) 45:38 intensity: (16 @0) + (5 @1) + (22 @2) + (5:39 @3) + (15:50 @4) + (23:26 @5) 5.63 mi (8:06 / mi) +113m 7:38 / mi
ahr:147 max:164 shoes: Speed Cross Varios 2015

Warm, 50ish, a bit of ground fog in spots. Got the HR up for most, backed it off at the end.

Wednesday Feb 14, 2018 #

5 AM

Note
rhr:38 weight:80.8kg (rest day)

2 PM

Walking 44:12 intensity: (8 @0) + (41:18 @1) + (1:19 @2) + (1:27 @3) 2.82 mi (15:40 / mi) +54m 14:48 / mi
ahr:92 max:102

Muddy walk, didn't go all the way to lake so I could be home in time to head to RI to see Jackson and deliver some supplies to him at Roger Williams.

Tuesday Feb 13, 2018 #

5 AM

Note
rhr:42 weight:80.8kg

4 PM

Run - Mixed hills 47:33 intensity: (7 @0) + (5 @1) + (3:32 @2) + (18:39 @3) + (25:01 @4) + (9 @5) 5.06 mi (9:24 / mi) +241m 8:11 / mi
ahr:130 max:154 shoes: Speed Cross Varios 2015

The usual Tuesday nonsense. Just a pair, but a little harder than last week.

Monday Feb 12, 2018 #

5 AM

Note
rhr:54 weight:81kg (rest day)

3 PM

Walking 56:16 intensity: (20 @0) + (55:56 @1) 3.73 mi (15:05 / mi) +54m 14:26 / mi
ahr:94 max:98

Another walk to the lake. Nicer day for it, I'll take muddy dirt road over icy dirt road anyday... Heart rate where it's supposed to be.

Walking 35:34 intensity: (1:37 @0) + (32:57 @1) + (1:00 @3) 2.01 mi (17:42 / mi) +53m 16:22 / mi
ahr:86 max:92

And a shorter, more leisurely walk with El at dusk. Chillier plus some black ice.

Sunday Feb 11, 2018 #

7 AM

Note
rhr:37 weight:80kg

Feels strange not heading out for a run this AM. But got it all done yesterday, so i'm good for the week. Legs are a bit tired, but otherwise feel remarkably good after yesterday's longer jaunt on pavement. And very good for 5 weeks in to the new training plan.

Feels good to have some structure after 2017 - a year of few races and no goals/plan.

Been messing around with the intensity minutes metric on Garmin Connect. Starting tomorrow I may start logging that here alongside the usual data just for comparison purposes. Mostly to assess efforts for training weeks vs easy recovery weeks.
11 AM

Walking 55:16 intensity: (30:10 @1) + (14:35 @2) + (10:03 @3) + (28 @4) 3.73 mi (14:49 / mi) +54m 14:11 / mi
ahr:101 max:139

Rainy walk to the lake and back. Dirt road a total skating rink. Managed to find gritty ice down the middle most of the time. Initially high HR for first few minutes again.

Saturday Feb 10, 2018 #

5 AM

Note
rhr:34 weight:78.5kg

6 AM

Run - Road long (Stafford Complex) 4:30:11 intensity: (7:11 @0) + (11:25 @1) + (1:21:48 @2) + (2:49:31 @3) + (16 @4) 24.78 mi (10:54 / mi) +535m 10:13 / mi
ahr:113 max:137 shoes: Conquest 2014

Tomorrow's weather forecast looks dismal, so the weekends back to back long runs merged into one. It's all about running on tired legs, right? Overcast, 32F start, 45F finish.

Friday Feb 9, 2018 #

5 AM

Note
rhr:38 weight:81.1kg (rest day)

5 PM

Walking 23:05 intensity: (41 @0) + (21:44 @1) + (40 @3) 1.26 mi (18:19 / mi) +35m 16:51 / mi
ahr:92 max:99

Quick walk w/ Ellen. Dark, icy, snowing...

Thursday Feb 8, 2018 #

5 AM

Note
rhr:30 weight:81.4kg

6 PM

Run - Road 32:45 intensity: (6:04 @2) + (16:21 @3) + (3:14 @4) + (7:06 @5) 3.16 mi (10:22 / mi) +56m 9:49 / mi
ahr:127 max:162 shoes: Conquest 2014

Only half a run. Combination of icy roads and a twinge in my L ankle where I tweaked it doing an emergency cat avoidance maneuver last night. Fast guys took off leaving me solo in no mans land on marginal streets. It's all good...

Heart rate also spiked for the first 5 minutes or so, then abruptly dropped down. Didn't feel anything different.
C • half a run 7

Wednesday Feb 7, 2018 #

5 AM

Note
rhr:44 weight:81.6kg (rest day)

Weight went up overnight?

Tuesday Feb 6, 2018 #

5 AM

Note
rhr:36 weight:80.8kg

4 PM

Run - Mixed hills 55:44 intensity: (2:54 @1) + (18:33 @2) + (30:37 @3) + (3:40 @4) 4.91 mi (11:21 / mi) +238m 9:52 / mi
ahr:115 max:141 shoes: Speed Cross Varios 2015

Easier week on tap, so just two hills at a real easy pace trying to keep HR under 125, even on the climbs. I think the only point HR was up was the first minute or so (downhill) until the body realized it was running time.

{Edit} Lowest ahr on record for Hopkins.

Monday Feb 5, 2018 #

5 AM

Note
rhr:38 weight:80.2kg (rest day)

5 PM

Walking 17:22 intensity: (16:26 @0) + (21 @1) + (35 @3) 0.94 mi (18:28 / mi) +35m 16:33 / mi
ahr:76 max:86

Quick walk with Ellen before dark. Cut it short as nightfall was coming quick, we didn't have lights, and black ice is forming up real nice....

Sunday Feb 4, 2018 #

5 AM

Note
rhr:38 weight:79.2kg

Substantially warmer this AM.
7 AM

Run - Dirt long 3:23:20 intensity: (9 @0) + (6:16 @1) + (25:48 @2) + (2:51:06 @3) + (1 @4) 20.19 mi (10:04 / mi) +177m 9:48 / mi
ahr:117 max:133 shoes: Speed Cross Varios 2015

Much milder than yesterday, 34F to start. 8 laps today, last lap played around with frequent, but brief walking breaks, just for giggles....

Saturday Feb 3, 2018 #

6 AM

Note
rhr:33 weight:79.8kg

4F... but at least it only feels like 4F and not something colder. Running probably not so bad as long as the wind stays away.
8 AM

Run - Trail long (Shenipsit Trail) 2:39:27 intensity: (11:50 @0) + (19:01 @1) + (29:13 @2) + (1:21:10 @3) + (14:27 @4) + (3:46 @5) 10.23 mi (15:35 / mi) +525m 13:27 / mi
ahr:114 max:182 shoes: 340 ORoc 2010

4F, sunny to start. 3-5" of snow on the ground and on the trees made for lovely views, but tough footing on the Shenipsit Trail north from Gulf Rd to Greaves (terminus) & back. Lots of slipping, sliding, ducking & hunting for blazes. Easier route finding on the return leg.

Friday Feb 2, 2018 #

5 AM

Note
rhr:39 weight:81kg (rest day)

Thursday Feb 1, 2018 #

5 AM

Note
rhr:36 weight:79.9kg

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