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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2017:

activity # timemileskm+mload
  Run - Trail8 11:41:58 59.19(11:52) 95.26(7:22) 2448286.7
  Run - Road7 6:33:39 41.53(9:29) 66.83(5:53) 1318157.3
  Walking3 3:00:27 8.16(22:07) 13.13(13:44) 9134.8
  Hiking1 2:44:39 5.92(27:49) 9.53(17:17) 887.8
  Fieldwork1 1:00:11 1.68(35:49) 2.7(22:15)
  Bike - Road1 38:52 11.18(3:29) 17.99(2:10) 3011.8
  Run - Mixed1 11:46 1.1(10:42) 1.77(6:39) 495.7
  Total20 25:51:32 128.76(12:03) 207.22(7:29) 4024504.2
  [1-5]19 22:29:39
averages - rhr:42 weight:79.5kg

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Monday Jul 31, 2017 #

5 AM

Note
rhr:36 weight:79.6kg

Sunday Jul 30, 2017 #

5 AM

Note
rhr:45 weight:77.6kg

Back to NH to return Hayden, though I may try to sneak in a run at the Soapstone Assault before I leave...
8 AM

Run - Mixed warm up/down 6:32 intensity: (15 @1) + (2 @2) + (45 @3) + (3:42 @4) + (1:48 @5) 0.65 mi (10:03 / mi) +13m 9:27 / mi
ahr:143 max:156 shoes: 340 ORoc 2011

Run - Trail race (Soapstone Assault) 1:02:28 intensity: (4 @0) + (41 @1) + (1:45 @2) + (10:14 @3) + (15:39 @4) + (34:05 @5) 4.82 mi (12:58 / mi) +494m 9:50 / mi
ahr:146 max:187 shoes: 340 ORoc 2011

Didn't break an hour, might have cracked the top 10. Stopped keeping track when I fell out of contention and into 12th, but some leaders went on walkabout near the end shuffling the final results. Will add more later, shower and hit the highway now..

9th place... https://docs.google.com/spreadsheets/d/1BCIBvd4IgV...

Check out “Morning Jul 30th” on Relive! https://www.relive.cc/view/g13225594165

Run - Mixed warm up/down 5:14 intensity: (3:21 @2) + (1:11 @3) + (28 @4) + (14 @5) 0.45 mi (11:38 / mi) +36m 9:19 / mi
ahr:117 max:155 shoes: 340 ORoc 2011

10 PM

Note

900 miles in the past 40 hours, plus a trail race.. Thats going to put a dent in the July mileage - was 175mpg before the roadtrip(s)

Time for bed...

Saturday Jul 29, 2017 #

5 AM

Note
rhr:41 weight:79.7kg

Off to NH to fetch Hayden for a quick weekend reprieve...
4 PM

Walking (Shafran) 1:00:27 intensity: (27:13 @0) + (25:07 @1) + (1:25 @2) + (6:42 @3) 2.96 mi (20:25 / mi) +91m 18:39 / mi
ahr:83 max:109 shoes: Conquest 2014

Walk with Ellen

Friday Jul 28, 2017 #

5 AM

Note
rhr:36 weight:79.3kg

7 PM

Run - Trail (Hop River) 41:15 intensity: (14 @0) + (8 @1) + (3 @2) + (40:14 @3) + (36 @4) 4.43 mi (9:19 / mi) +111m 8:39 / mi
ahr:125 max:135 shoes: Speed Cross Varios 2015

Didn't read the fine print, thought Emma's Friday night run was tonight when in fact it's next week. Oh well, had gone over early and gotten 4.5 in, called it good when no one else showed up. Nice and easy...

Hmmm... 111m climb for what is essentially a dead flat out and back.

Thursday Jul 27, 2017 #

5 AM

Note
rhr:42 weight:79.5kg

Wednesday Jul 26, 2017 #

5 AM

Note
rhr:42 weight:79.2kg

Tuesday Jul 25, 2017 #

5 AM

Note
rhr:44 weight:79.6kg

5 PM

Run - Road (Happy Hills Week #15) 58:14 intensity: (15 @0) + (15 @1) + (6:27 @2) + (39:42 @3) + (11:29 @4) + (6 @5) 5.93 mi (9:49 / mi) +252m 8:40 / mi
ahr:125 max:149 shoes: Conquest 2014

Kept it easy, aiming to keep heart rate under 130.

Monday Jul 24, 2017 #

5 AM

Note
rhr:31 weight:80kg

Sunday Jul 23, 2017 #

6 AM

Note
rhr:38 weight:80.1kg

Super light week. One employee on vacation, plus still training new student on weekends. And whitewash coat #4 came off with heavy rains last week so greenhouses are naked to the sun and just plain hot. Just not enough energy left to do very much else.

Saturday Jul 22, 2017 #

6 AM

Note
rhr:31 weight:79.2kg

4# net loss post run

Run - Road 59:58 intensity: (5 @1) + (17:30 @2) + (42:23 @3) 6.24 mi (9:37 / mi) +72m 9:17 / mi
ahr:116 max:131 shoes: Conquest 2014

Just an early morning run to lake. Goal was to keep heart rate in the one teens... Goal accomplished..

Friday Jul 21, 2017 #

5 AM

Note
rhr:39 weight:81.1kg

Thursday Jul 20, 2017 #

5 AM

Note
rhr:45 weight:80.5kg

Wednesday Jul 19, 2017 #

5 AM

Note
rhr:35 weight:79.6kg

Tuesday Jul 18, 2017 #

5 AM

Note
rhr:38 weight:79.6kg

5 PM

Run - Road hills (Happy Hills Week #14) 1:13:18 intensity: (7 @0) + (1:07 @1) + (4:03 @2) + (28:05 @3) + (25:37 @4) + (14:19 @5) 7.54 mi (9:43 / mi) +300m 8:39 / mi
ahr:135 max:171 shoes: Conquest 2014

Post rainstorm. Humid. Stupid humid. Got 4 done including fast downhill segment.

Monday Jul 17, 2017 #

5 AM

Note
rhr:39 weight:81.5kg

Sunday Jul 16, 2017 #

5 AM

Note
rhr:45 weight:79.6kg

Saturday Jul 15, 2017 #

6 AM

Note
rhr:43 weight:77.9kg

Awake at the usual hour, no compelling need to actually get up that early, so I didnt...
7 AM

Run - Trail long (TCRC Weekly Run) 1:24:41 intensity: (27 @1) + (1:00 @2) + (31:53 @3) + (51:03 @4) + (18 @5) 10.28 mi (8:14 / mi) +340m 7:28 / mi
ahr:134 max:154 shoes: Speed Cross Varios 2015

Another stupid humid morning. No real plan, but joined the TCRC crowd to get myself out. Wound up doing a bit over 10, mostly by myself, though lots of runners out there. And Strava claims there was a 20:32 5km segment in there somewhere... Haven't run one that fast in a long time, though this may well have been on the downhill coming back from the notch..
C • Amazing 1
3 PM

Hiking 2:44:39 intensity: (1:49:10 @0) + (43:09 @1) + (2:16 @2) + (10:04 @3) 5.92 mi (27:49 / mi) +88m 26:35 / mi
ahr:80 max:115 shoes: Mafate Speed 2015

With Ellen & Anna, watch didn't start properly, so missed the first bit. Gorgeous afternoon..

Friday Jul 14, 2017 #

5 AM

Note
rhr:43 weight:78kg

6 AM

Run - Road 1:33:56 intensity: (10 @0) + (6 @1) + (13:33 @2) + (46:50 @3) + (26:10 @4) + (7:07 @5) 10.02 mi (9:22 / mi) +261m 8:40 / mi
ahr:128 max:155 shoes: Conquest 2014

Longish run, for some reason I thought it was a good idea to run down to Ellington and back up Hopkins. Then into woods which was pretty overgrown and opted out onto Bonair Hill. 2 segments, neither very spirited.
12 PM

Fieldwork 1:00:11 [0] 1.68 mi (35:49 / mi)
shoes: Speed Cross Varios 2015

Testing new software update and data integrity.. Still waiting for NOAA to post the 2016 lidar files. 2010 quite usable though...
C • Map? 2

Thursday Jul 13, 2017 #

5 AM

Note
rhr:53 weight:79.8kg

Wednesday Jul 12, 2017 #

5 AM

Note
rhr:49 weight:79.4kg

7 AM

Bike - Road 38:52 intensity: (8:09 @2) + (27:36 @3) + (2:57 @4) + (10 @5) 11.18 mi (3:29 / mi) +30m 3:27 / mi
ahr:121 max:155 shoes: Warbird

Quick rail trail ride enroute to visit Dad in Granby. Been a while since I've been on the bike..

Tuesday Jul 11, 2017 #

5 AM

Note
rhr:38 weight:80.1kg

5 PM

Run - Road (Happy Hills Week #13) 1:00:47 intensity: (18 @0) + (31 @1) + (7:12 @2) + (33:26 @3) + (10:24 @4) + (8:56 @5) 6.51 mi (9:20 / mi) +296m 8:11 / mi
ahr:130 max:174 shoes: 212 X-Talon 2012

Nice temps, but super steamy... Ran 4 hills today, but only pushed hard on the first uphill. Wore my speedy shoes, and although I felt every god damned pebble on the hill, it was good for shaving 8sec on my previous best and thus reclaiming my CR for the segment. Will work on improving my CR on the downhill segment next week...

Monday Jul 10, 2017 #

5 AM

Note
rhr:44 weight:80.6kg

6 PM

Walking 1:30:00 [3] 3.7 mi (24:19 / mi)
shoes: Conquest 2014

Afternoon Walk with Anna & Ellen. Through Shafran and back via Eaton > Shenipsit Lake Rd. Didn't use watch, estimates on time & distance.

Sunday Jul 9, 2017 #

5 AM

Note
rhr:46 weight:79.5kg

Saturday Jul 8, 2017 #

Note
rhr:37 weight:77.1kg

Down 8.4# from pre-run weight...
7 AM

Run - Trail long 2:52:13 intensity: (3:13 @0) + (10:34 @1) + (46:55 @2) + (1:24:40 @3) + (24:10 @4) + (2:41 @5) 13.26 mi (12:59 / mi) +581m 11:26 / mi
ahr:119 max:159 shoes: Speed Cross Varios 2015

Walker Reservoir > Belding > Valley Falls > Box Mountain > Risley Reservoir > Bolton Notch & return.

Met Brad, Chris & Adam at Valley Falls. The reason the first segment was a much brisker pace was that it was my intention to arrive at VF as close to 7:30am without going over and my pace was reflective of that effort. Hit the parking lot at 7:29:35.... boom..

Very humid, lots of FDFs. Had to dig deep near the end, but felt good to have done it. I don't usually carry supplies, food, water for runs under 2 hours. 3 hours on a day like today? Fluids might have been a good call... 8.4# fluid loss.. I've got some rehydrating to do...

Check out “Jul 8th - From Walker Reservoir” on Relive! https://www.relive.cc/view/g12760630261

{Edit} while the fatigued legs were to be expected, a curious post run affliction is that my cheek bones are quite raw and painful, presumably from 3 hours of wiping away sweat with bandana...
C • Was that a Brillo Bandana? 2

Friday Jul 7, 2017 #

5 AM

Note
rhr:43 weight:81.4kg

Thursday Jul 6, 2017 #

5 AM

Note
rhr:30 weight:80.9kg

Wednesday Jul 5, 2017 #

5 AM

Note
rhr:47 weight:80.5kg

6 PM

Run - Road 33:12 intensity: (15 @1) + (5:37 @2) + (27:14 @3) + (6 @4) 3.68 mi (9:01 / mi) +54m 8:38 / mi
ahr:119 max:133 shoes: Conquest 2014

Just an easy wander to the lake & back. Slowest time ever for this route on Strava.

Tuesday Jul 4, 2017 #

6 AM

Note
rhr:52 weight:79.8kg

Oh boy, holiday... slept in until 6am. Quick run, then off to work...
C • 6pm 2

Run - Trail 1:05:17 intensity: (48 @1) + (2:41 @2) + (34:56 @3) + (26:35 @4) + (17 @5) 5.43 mi (12:01 / mi) +136m 11:09 / mi
ahr:130 max:154 shoes: 340 ORoc 2011

More wanderings in the forest, a little overland adventure when an old logging track petered out and I didn't feel like retracing steps.

Run - Road (Happy Hills Week #12) 14:14 intensity: (26 @1) + (4:19 @2) + (3:22 @3) + (3 @4) + (6:04 @5) 1.61 mi (8:50 / mi) +82m 7:38 / mi
ahr:132 max:167 shoes: 340 ORoc 2011

Happy Hills moved to AM edition for the holiday, so one quick one before heading to work. Good sized group, new faces, but alas, not able to scrape away any more time on Shawn's CR. Same time as last week.

Monday Jul 3, 2017 #

5 AM

Note
rhr:50 weight:77.8kg

6 AM

Run - Trail 1:11:57 intensity: (7:11 @1) + (18:53 @2) + (36:21 @3) + (9:13 @4) + (19 @5) 5.32 mi (13:31 / mi) +145m 12:28 / mi
ahr:117 max:157 shoes: 340 ORoc 2011

Another humid, sweat soaked morning run. Down 3.2# post run. Lots of FDFs out this morning. Wandering about investigating possible Soapstone re-routes to circumvent some private land parcels that have recently been more vigorously signed in the forest. Came up with a few good ideas, dismissed some really bad ideas too. More to follow..

https://www.relive.cc/view/g12654807087

Sunday Jul 2, 2017 #

5 AM

Note
rhr:50 weight:79.6kg

6 AM

Run - Trail tempo 48:18 intensity: (14 @1) + (56 @2) + (9:05 @3) + (23:21 @4) + (14:42 @5) 4.9 mi (9:51 / mi) +122m 9:09 / mi
ahr:142 max:167 shoes: Speed Cross Varios 2015

Another 6am jaunt at Mansfield Hollow. Moving along pretty good with Ken & Cindi when Ken stepped aside to let me around and just decided to go.. Picked it up to a hard tempo and kept it going as long as I could. Ran out of steam on the return side and walked a few hills, but overall a good run..
7 PM

Walking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: 285 Roclite C

Casual walk to Webber & back with Ellen.

Saturday Jul 1, 2017 #

5 AM

Note
rhr:38 weight:77.2kg

So down over 6.5# on this mornings run. Over 3 quarts... that's a whole lotta fluid. Felt good at the end though, plenty of rehydration in store...
6 AM

Run - Trail long 2:35:49 intensity: (58 @0) + (4:19 @1) + (22:31 @2) + (1:36:56 @3) + (21:41 @4) + (9:24 @5) 10.75 mi (14:30 / mi) +520m 12:36 / mi
ahr:125 max:177 shoes: Speed Cross Varios 2015

Part 1 of Jordans 5 hour VT100 training. Started out on Soapstone route - fast group broke away early, so I sort of assumed route selection duties. Mixed it up with a lot of nicer single track, avoiding much of the Soapstone route which really isn't all that pleasant running IMHO. No set route in mind, just keeping a 24 hour pace and aiming to be back in parking lot at 8:30 so Jordan could swap out supplies and pick up victims for part 2. Very wet, humid morning, but a great run... Could have run longer, but family stuff to do

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