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Training Log Archive: cmorse

In the 30 days ending Jun 30, 2018:

activity # timemileskm+mload
  Run - Mixed5 10:21:20 52.91(11:45) 85.15(7:18) 598153.3
  Walking4 4:03:10 12.82(18:58) 20.63(11:47) 28334.8
  Run - Dirt3 3:40:50 22.14(9:58) 35.63(6:12) 70397.5
  Bike - Road2 3:20:29 37.31(5:22) 60.04(3:20) 51450.1
  Run - Road2 3:16:22 21.14(9:17) 34.02(5:46) 20689.1
  Run - Trail1 1:56:53 8.55(13:40) 13.76(8:30) 29836.6
  Total17 26:39:04 154.87(10:20) 249.23(6:25) 2601461.4
  [1-5]17 25:02:08
averages - rhr:42 weight:80.1kg

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Saturday Jun 30, 2018 #

6 AM

Note
rhr:43 weight:77.8kg (sick)

Day off!!
7 AM

Run - Dirt long 1:38:29 intensity: (2 @1) + (16 @2) + (8:09 @3) + (1:09:39 @4) + (20:23 @5) 10.91 mi (9:02 / mi) +387m 8:08 / mi
ahr:143 max:163 shoes: 212 X-Talon 2012

TCRC Group Run. No plan going in. Andy & James were doing 14 at 9 min pace, but had already done 3, so joined them for what should been 11 but seems to have come up short. A series of 400m pickups on the way back. Legs definitely achy by the end, but if I can't run long, I might as well run a bit harder than usual.

Friday Jun 29, 2018 #

5 AM

Note
rhr:45 weight:80kg (sick)

Thursday Jun 28, 2018 #

5 AM

Note
rhr:42 weight:79.7kg (sick)

8 PM

Note

Time to rethink the training plan.

3 weeks of Doxy - can't run in the sun. That puts me 4 weeks out from ADU, not really time to get additional long runs in before beginning to taper. So, once the current acute symptoms resolve, I guess its settle down to more frequent short (60-90 minute) runs in the early evening, with the goal of getting to ADU healthy, but under-trained and then hope for the best... Such is life...

Still waiting on blood work for confirmation, but current symptoms match those I've suffered with previous battles with Borrellia. And it explains the otherwise inexplicable aches in the leg muscles I've noted the past few weeks when attempting to run long. Lyme crossed my mind when they started up, but didn't want to go there until more definitive symptoms arrived, which they did this weekend.

Wednesday Jun 27, 2018 #

6 AM

Note
rhr:41 weight:78.7kg (sick)

Looks like Lyme again. Oh goody...
4 PM

Walking 1:08:34 intensity: (19 @0) + (25:40 @1) + (36:36 @2) + (5:00 @3) + (59 @4) 3.54 mi (19:23 / mi) +31m 18:53 / mi
ahr:102 max:145

Tuesday Jun 26, 2018 #

5 AM

Note
rhr:46 weight:80.4kg (sick)

Monday Jun 25, 2018 #

5 AM

Note
rhr:42 weight:79.8kg (sick)

Sunday Jun 24, 2018 #

6 AM

Note
rhr:40 weight:78.5kg (sick)

Run - Road 1:15:24 intensity: (10:43 @2) + (45:33 @3) + (2:00 @4) + (17:08 @5) 7.64 mi (9:52 / mi) +178m 9:12 / mi
ahr:134 max:183 shoes: Conquest 2014

HR was maxed out before I even started, from the moment I put it on when I got up actually. Dropped down to a reasonable figure after a couple km of running. Overcast, humid, just a steady loop around the block. A couple FDFs dispatched... Legs a little achy, but not like Friday. Time of day thing? Sitting car for too long? No good answers.

Saturday Jun 23, 2018 #

5 AM

Note
rhr:53 weight:79.1kg (sick)

Friday Jun 22, 2018 #

4 AM

Note
rhr:43 weight:80.8kg (sick)

Early start at greenhouse for Biocontrol release, then off to RI..
12 PM

Run - Mixed 2:01:01 intensity: (17 @0) + (24:38 @1) + (31:54 @2) + (1:01:57 @3) + (2:09 @4) + (6 @5) 10.19 mi (11:53 / mi) +45m 11:43 / mi
ahr:112 max:159 shoes: Bondi 5 2018

Gorgeous afternoon at Colt SP. Unfortunately, after about 90 minutes my legs were already getting sore, not like cramps, but just really, really achy. Only thing I can think of is my nemesis of not being able to drink as fast as I'm sweating, though I drank a lot on the ride to RI, so should have been reasonably pre-hydrated. 80ish, low humidity, breezy and there was definitely a lot of salt buildup on my arms, hat etc. so I'm definitely losing a lot through sweat.

Not sure what the solution is, I've never been a good warm weather runner, perhaps I just aim to power hike the first 12 hours, run a few hours at daybreak as tolerated and hope for the best. Not optimistic about reaching my goal in August at this point.

34 laps

Thursday Jun 21, 2018 #

5 AM

Note
rhr:50 weight:80.8kg

Wednesday Jun 20, 2018 #

4 AM

Note
rhr:46 weight:80.8kg

Been waking up at daybreak, which these days is around 4:30, though not actually getting out of bed until after 5. Should really find a way to get some organized exercise in mid week, but by end of the day I'm usually spent...
12 PM

Walking 28:38 intensity: (2:21 @0) + (23:23 @1) + (1:34 @2) + (1:20 @3) 1.71 mi (16:45 / mi) +42m 15:33 / mi
ahr:89 max:117 shoes: 285 Roclite C

All day conference across campus. 75 minutes for lunch, thought about going back to TLS and getting some work done, but decided to just go for a midday walk instead... Good choice..

Tuesday Jun 19, 2018 #

5 AM

Note
rhr:48 weight:80.8kg

8 PM

Note

Missed hills tonight, just got too busy... would have been a nice night for it...

Monday Jun 18, 2018 #

5 AM

Note
rhr:38 weight:80.6kg

Sunday Jun 17, 2018 #

5 AM

Note
rhr:42 weight:80.2kg

Saturday Jun 16, 2018 #

Event: WCOC Ratlum Mountain Summer Meeting and BBQ
 
4 AM

Note
weight:80kg

6 AM

Bike - Road 2:49:32 intensity: (18:54 @0) + (28:19 @1) + (44:58 @2) + (52:57 @3) + (23:11 @4) + (1:13 @5) 29.49 mi (5:45 / mi) +388m 5:31 / mi
ahr:109 max:166 shoes: Warbird

Gravel trails & dirt road in Goodwin SF and neighboring areas with Ken, Cindi & Scott. Mid 40s to start, maybe 60ish at the end. Everyone else on full suspension mountain bikes, but nothing technical, so I was fine.

Friday Jun 15, 2018 #

5 AM

Note
rhr:32 weight:80kg

1 PM

Run - Mixed long 32:48 intensity: (6 @0) + (5:43 @1) + (16:35 @2) + (10:24 @3) 2.54 mi (12:55 / mi) +15m 12:41 / mi
ahr:108 max:128 shoes: Bondi 5 2018

First loop, heart rate set at 95/115. A bit too low... Saved this loop and reset to 98/118. Much better.

Running from the other side of park to take advantage of rest rooms and car charging station. Same loop, except an extra 200m to car and back from path in each loop.

Run - Mixed long 2:39:10 intensity: (8:33 @1) + (1:54:17 @2) + (36:20 @3) 12.73 mi (12:30 / mi) +69m 12:18 / mi
ahr:110 max:128 shoes: Bondi 5 2018

And then 5 more laps, walk when HR exceeded 118, started running when it recovered to 98. Seemed like a good mix. Back of thighs a bit angry toward the end, think I need to stop and stretch a couple times a loop to keep things happier.

30 laps

Thursday Jun 14, 2018 #

5 AM

Note
rhr:44 weight:81.4kg

Wednesday Jun 13, 2018 #

5 AM

Note
rhr:37 weight:80.9kg

Tuesday Jun 12, 2018 #

5 AM

Note
rhr:44 weight:80.7kg

6 PM

Run - Dirt hills 16:43 intensity: (20 @1) + (4:19 @2) + (10:46 @3) + (1:18 @4) 1.64 mi (10:12 / mi) +86m 8:46 / mi
ahr:120 max:147 shoes: Bondi 5 2018

Forgot to turn off heart rate alerts, so saved the first hill separately. Just the dirt tonight - gorgeous night out, wish I had more zip...

Run - Dirt hills 31:58 intensity: (2:29 @2) + (19:38 @3) + (7:33 @4) + (2:18 @5) 3.32 mi (9:38 / mi) +151m 8:26 / mi
ahr:130 max:165 shoes: Bondi 5 2018

And two more, still just the dirt....

Monday Jun 11, 2018 #

5 AM

Note
rhr:46 weight:81.7kg

8 AM

Walking 53:21 intensity: (3:52 @0) + (16:07 @1) + (16:59 @2) + (11:02 @3) + (5:21 @4) 2.82 mi (18:55 / mi) +55m 17:51 / mi
ahr:104 max:145

Morning walk with Anna. No idea why the HR was up...

Sunday Jun 10, 2018 #

4 AM

Note
rhr:31 weight:79.4kg

6 AM

Run - Dirt 1:13:40 intensity: (5 @0) + (2:18 @1) + (59:55 @2) + (10:44 @3) + (35 @4) + (3 @5) 6.27 mi (11:45 / mi) +79m 11:18 / mi
ahr:109 max:149 shoes: Conquest 2014

Easy run to far end of lake, trying to keep HR under 112 (ie zone 2). Walked when it hit 115, run again once under 100. No idea why the spike halfway, jumped into the red briefly for no apparent reason or noted real change in HR, walked until it settled down, then resumed.

Off to Maine to fetch Anna...

Saturday Jun 9, 2018 #

4 AM

Note
rhr:46 weight:79kg

Friday Jun 8, 2018 #

5 AM

Note
rhr:36 weight:79.4kg

1 PM

Run - Mixed long 1:45:10 intensity: (23:37 @0) + (3:47 @1) + (5:15 @2) + (1:07:29 @3) + (5:02 @4) 9.75 mi (10:47 / mi) +52m 10:37 / mi
ahr:106 max:138 shoes: Bondi 5 2018

Originally planned for 6 loops today, but got a late start and into the 4th lap my hips were bugging me, most likely from last evenings harder effort, so called it a day at 4 laps again. There will be other days, no sense straining something..

3 laps with the watch, 4th lap I was testing something so left the watch in the car, but still running. So distance/climb is adjusted accordingly, track looks a bit weird. First lap was continuous running, laps 2-4 each had 3 walking breaks totaling around 3 minutes or so.

24 Laps

Thursday Jun 7, 2018 #

5 AM

Note
rhr:48 weight:79.9kg

5 PM

Run - Road tempo 2:00:58 intensity: (1:30 @2) + (1:18:07 @3) + (20:33 @4) + (20:48 @5) 13.5 mi (8:58 / mi) +28m 8:54 / mi
ahr:133 max:155 shoes: Conquest 2014

Goal was 2 hours, had to be over in Granby to take care of some stuff at Dads, so opted to do the paved rail trail up into Mass and back. Outbound at an easy, measured paced, goal on the return was negative split and higher cadence as long as I could sustain it, which as it turns out was all the way back. But it wasn't easy and I wanted to slow down many times before the end, but I persevered.

A good workout to tire out the legs, hopefully get 3 hours in at Colt tomorrow.

Wednesday Jun 6, 2018 #

5 AM

Note
rhr:40 weight:80.4kg

4 PM

Walking 1:32:37 intensity: (40:22 @0) + (28:18 @1) + (18:01 @2) + (5:56 @3) 4.75 mi (19:30 / mi) +155m 17:42 / mi
ahr:87 max:121

Afternoon walk with Ellen.

Tuesday Jun 5, 2018 #

5 AM

Note
rhr:35 weight:80.9kg

4 PM

Run - Mixed hills 1:23:01 intensity: (10 @0) + (27 @1) + (3:23 @2) + (57:32 @3) + (21:01 @4) + (28 @5) 7.96 mi (10:26 / mi) +356m 9:09 / mi
ahr:127 max:154 shoes: Conquest 2014

Plan was 2 hours, but nature called after 3 reps and I hadn't brought supplies, so called it early and headed home.

Monday Jun 4, 2018 #

5 AM

Note
rhr:41 weight:80.3kg

Sunday Jun 3, 2018 #

7 AM

Run - Trail (Crandalls) 1:56:53 intensity: (33 @0) + (2:41 @1) + (10:38 @2) + (1:31:53 @3) + (11:08 @4) 8.55 mi (13:40 / mi) +298m 12:20 / mi
ahr:122 max:144 rhr:38 shoes: Speed Cross Varios 2015

Well, Ken's Activity algorithm got this one wrong - pegged it as orienteering, when in fact the first hour was mostly spent in one of the MTB mazes, then back for the 9am Trails Day Run with Dan & Denise. Small group, but a couple of new comers that had a good time. Stayed on the primary trails for the 2nd hour.

The MTB mazes have pretty much ruined Crandalls for classic orienteering since pretty much every point feature has a trail over or around it, but it would probably make a very fun MTBO venue now. The maze continues to the western part of the hilltop area, but I didn't run that part today.

Saturday Jun 2, 2018 #

5 AM

Note
rhr:45 weight:80.6kg

Off to try and revive a dead Web server..
4 PM

Bike - Road (SLR) 30:57 intensity: (22 @0) + (3:18 @1) + (12:54 @2) + (14:03 @3) + (20 @4) 7.82 mi (3:57 / mi) +126m 3:46 / mi
ahr:111 max:134 shoes: Warbird

Just a casual ride up to Rt 74 and back. Hot and steamy, legs didn't feel like running.

Friday Jun 1, 2018 #

5 AM

Note
rhr:39 weight:80.7kg

And the next chunk of training begins...
1 PM

Run - Mixed long 2:00:10 intensity: (5:58 @0) + (27:48 @1) + (17:20 @2) + (1:08:37 @3) + (27 @4) 9.74 mi (12:20 / mi) +61m 12:06 / mi
ahr:108 max:144 shoes: Bondi 5 2018

70F, raining. Goal was 4-6 laps at 30 minutes per lap with a planned combination of walking and slow running. Called it at 4 as the legs still feeling Pinelands. But spot on 30 minute goal.

20 laps cumulative on-course training.

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