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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Run - Dirt7 11:11:03 70.66(9:30) 113.72(5:54) 753240.5
  Run - Road7 6:51:09 43.17(9:31) 69.48(5:55) 956179.4
  Run - Mixed4 6:34:54 39.26(10:04) 63.18(6:15) 1269147.4
  Run - Trail3 3:49:16 17.83(12:52) 28.69(7:59) 82868.0
  Walking2 2:11:44 8.03(16:24) 12.92(10:12) 1208.4
  Shoveling8 1:55:38
  Core1 1:15:53 2.57(29:32) 4.14(18:21) 2515.3
  Total30 33:49:37 181.52 292.13 3951659.1
  [1-5]22 30:29:39
averages - rhr:41 weight:80.3kg

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Wednesday Jan 31, 2018 #

5 AM

Note
rhr:40 weight:80.5kg (rest day)

Rest day, but probably do fun run under tonight's full moon anyway.
6 PM

Note

www.nobutsnightrun.com

Run - Dirt tempo 55:27 intensity: (13 @0) + (6 @1) + (8:16 @2) + (14:09 @3) + (14:42 @4) + (18:01 @5) 6.66 mi (8:20 / mi) +81m 8:01 / mi
ahr:138 max:163 shoes: 340 ORoc 2010

Rest Day, planned just an easy jaunt. But felt good about a mile in and just gradually kept ratcheting up the effort and the pace, finishing up solidly in the red zone before dialing it back for the last 400m. Felt great. Tomorrow was supposed to be for speedy stuff, but perhaps I'll just run easy tomorrow or even take it off entirely...

Tuesday Jan 30, 2018 #

5 AM

Note
rhr:44 weight:80.2kg

4 PM

Run - Mixed hills 1:09:34 intensity: (44 @1) + (4:52 @2) + (34:58 @3) + (25:33 @4) + (3:27 @5) 7.37 mi (9:26 / mi) +353m 8:13 / mi
ahr:130 max:170 shoes: Speed Cross Varios 2015

Mid 30s, overcast. Road muddy, but amazing how much gravel has been absorbed by the road in just a weeks time.

Monday Jan 29, 2018 #

5 AM

Note
rhr:46 weight:80.1kg (rest day)

Lighter recovery week on tap.

Sunday Jan 28, 2018 #

5 AM

Note
rhr:30 weight:79.6kg

7 AM

Run - Mixed long (6 Laps) 2:31:05 intensity: (58 @1) + (17:39 @2) + (1:54:32 @3) + (17:44 @4) + (12 @5) 14.63 mi (10:20 / mi) +102m 10:07 / mi
ahr:122 max:154 shoes: Conquest 2014

Mid 40s, showery. First recon of ADU course. Missed little side trail on SW part of course on first pass, but otherwise think I have it spot on. Took one digger in the woods tripping on a small rock, but wasn't wearing glasses due to rain, so really couldn't see the ground.

Thought about 8 laps today, but with the rain and it being a long time until August, 6 laps was deemed more than satisfactory today.

Saturday Jan 27, 2018 #

6 AM

Note
rhr:40 weight:79.3kg

7 AM

Run - Dirt (Sodom +) 53:41 intensity: (3 @1) + (7:39 @2) + (40:03 @3) + (5:56 @4) 5.53 mi (9:42 / mi) +122m 9:05 / mi
ahr:123 max:142 shoes: Speed Cross Varios 2015

Easy out and back on Shenipsit Forest roads.

Run - Trail 38:57 intensity: (10 @0) + (18 @1) + (13:27 @2) + (20:51 @3) + (3:37 @4) + (34 @5) 2.77 mi (14:04 / mi) +187m 11:37 / mi
ahr:120 max:159 shoes: Speed Cross Varios 2015

Recon of tonight's 32nd Annual Moonlight Run with Brad. Course in fine shape - warmer temps today & tonight will make the trail softer underfoot, but the damp bits will be, ah, damper... See y'all tonight at 8:30...

Run - Road warm up/down 7:41 intensity: (13 @1) + (5:19 @2) + (2:09 @3) 0.89 mi (8:38 / mi) +33m 7:45 / mi
ahr:108 max:122 shoes: Speed Cross Varios 2015

Down the mountain, and off to work...
8 PM

Note

Shenipsit Strider 32nd Annual Moonlight Run

Run - Trail 1:01:58 intensity: (3:07 @0) + (9:12 @1) + (17:40 @2) + (24:13 @3) + (6:27 @4) + (1:19 @5) 3.78 mi (16:24 / mi) +200m 14:05 / mi
ahr:113 max:157 shoes: Speed Cross Varios 2015

50F, overcast. A lovely evening for a mellow jaunt around Soapstone Mountain with the Striders. Had 13 for the run plus founders Jim Long & Tom Curtiss out for a walk up the hill. Most of the crew headed out to a local watering hole after, but I headed home as I'm headed for RI in the morning...

Friday Jan 26, 2018 #

5 AM

Note
rhr:34 weight:80.2kg (rest day)

Thursday Jan 25, 2018 #

5 AM

Note
rhr:38 weight:80.2kg

6 PM

Run - Road (Coyote Taco) 59:18 intensity: (25 @1) + (10:05 @2) + (43:31 @3) + (5:17 @4) 6.05 mi (9:48 / mi) +88m 9:23 / mi
ahr:121 max:140 shoes: Conquest 2014

Usual route, usual crowd, usual grub. Easy pace this week.

Wednesday Jan 24, 2018 #

5 AM

Note
rhr:37 weight:80.6kg

1 PM

Run - Mixed hills 50:18 intensity: (15 @0) + (2 @1) + (12:52 @2) + (26:14 @3) + (10:55 @4) 4.93 mi (10:12 / mi) +237m 8:53 / mi
ahr:122 max:146 shoes: Speed Cross Varios 2015

Another makeup day for happy hills. Body wasn't feeling it, plus 3" fresh gravel - deep & loose on lower part of dirt road. Just wasn't enjoying it so bagged it after 2. Plenty of suffer time between now and August.

Tuesday Jan 23, 2018 #

5 AM

Note
rhr:46 weight:81.1kg

Took Jackson back to RWU - missed hills again

Monday Jan 22, 2018 #

5 AM

Note
rhr:50 weight:80kg (rest day)

Sunday Jan 21, 2018 #

6 AM

Note
rhr:36 weight:78.9kg

7 AM

Run - Dirt long 3:16:19 intensity: (7 @0) + (2:13 @1) + (9:27 @2) + (3:04:19 @3) + (13 @4) 20.12 mi (9:45 / mi) +171m 9:30 / mi
ahr:120 max:137 shoes: Speed Cross Varios 2015

33F, Sunny to start. Minor ice on trail, but not enough to impact running. Goal was 3ish hours at average 6min/km pace and HR around 120. Nearly perfect on both counts
C • Long 3
3 PM

Walking 49:22 intensity: (33:30 @0) + (9:44 @1) + (6:08 @3) 2.9 mi (17:01 / mi) +55m 16:04 / mi
ahr:80 max:89

Afternoon walk with Ellen.

Saturday Jan 20, 2018 #

6 AM

Note
rhr:45 weight:79kg

7 AM

Run - Trail long (Valley Falls) 2:08:21 intensity: (4 @0) + (5:12 @1) + (9:38 @2) + (1:43:28 @3) + (9:55 @4) + (4 @5) 11.28 mi (11:23 / mi) +441m 10:09 / mi
ahr:121 max:152 shoes: 340 ORoc 2010

Nice morning for a run. First hour solo, then 30-40 minutes with social run crowd, split off for the last bit solo again - too much stop & go with such a large group.

Friday Jan 19, 2018 #

5 AM

Note
rhr:46 weight:79.8kg (rest day)

Thursday Jan 18, 2018 #

5 AM

Note
rhr:43 weight:80.2kg

6 PM

Run - Road (Coyote Taco) 45:57 intensity: (13 @0) + (2 @1) + (27 @2) + (6:47 @3) + (9:57 @4) + (28:31 @5) 6.0 mi (7:40 / mi) +88m 7:19 / mi
ahr:147 max:175 shoes: Speed Cross Varios 2015

Couldn't find any of my lights. Ran incognito on the mean streets of Manchester.

Wednesday Jan 17, 2018 #

7 AM

Note
rhr:37 weight:79kg

8 AM

Run - Mixed hills (Penitent Hills) 2:03:57 intensity: (20 @0) + (4 @1) + (13:35 @2) + (59:52 @3) + (48:14 @4) + (1:52 @5) 12.33 mi (10:03 / mi) +577m 8:47 / mi
ahr:129 max:153 shoes: Speed Cross Varios 2015

Sorry to have missed hills last night, so since UConn cancelled today, I went out and did double hills on the summer course. Quite lovely though. Just enough snow on the dirt to make it pretty, but not enough to make tje running onerous.

Tuesday Jan 16, 2018 #

5 AM

Note
rhr:43 weight:81.3kg

Snow on the way, probably bail from work early so I can get to Maine and back before flakes fly. But likely means missing hills this week....

Monday Jan 15, 2018 #

4 AM

Note
rhr:44 weight:81.3kg (rest day)

Early to work since I don't have to get Hayden up today.

Sunday Jan 14, 2018 #

6 AM

Note
rhr:34 weight:80kg

7 AM

Run - Dirt long 2:01:53 intensity: (19 @0) + (2:28 @1) + (5:36 @2) + (1:52:34 @3) + (56 @4) 12.64 mi (9:39 / mi) +88m 9:26 / mi
ahr:119 max:135 shoes: Speed Cross Varios 2015

11F, clear. From Church St west towards Manchester to the 1.25 mile post and back. Five times. Working on keeping HR just under 120.
C • Crossing Dobson 2

Saturday Jan 13, 2018 #

5 AM

Note
rhr:43 weight:79.4kg

Up at the usual hour, but going to wait for the last band of rain to move out before running.
7 AM

Run - Road long (TCRC Part A) 51:19 intensity: (16 @0) + (10 @1) + (1:52 @2) + (35:28 @3) + (12:57 @4) + (36 @5) 5.48 mi (9:22 / mi) +110m 8:49 / mi
ahr:128 max:161

Run - Road long (TCRC Part B) 1:13:13 intensity: (1:37 @0) + (25 @1) + (8:10 @2) + (46:57 @3) + (15:27 @4) + (37 @5) 7.35 mi (9:58 / mi) +154m 9:21 / mi
ahr:123 max:151 shoes: Conquest 2014

Watch accidentally stopped when I added clothes. Started a new run. 58F & short sleeves to start, add wind, add cold rain, 31F to finish.... And only getting colder from here. Brrr.

Friday Jan 12, 2018 #

5 AM

Note
rhr:48 weight:79.4kg (rest day)

Thursday Jan 11, 2018 #

5 AM

Note
rhr:39 weight:79.9kg

12 PM

Core 1:15:53 intensity: (4:53 @1) + (1:06:00 @2) + (4:45 @3) + (15 @4) 2.57 mi (29:32 / mi) +25m 28:41 / mi
ahr:105 max:136

Moving 4000# of stove pellets from driveway to basement. Icy underfoot to start, just a muddy track when I got done.
6 PM

Run - Road 51:02 intensity: (10 @0) + (57 @1) + (2:49 @2) + (15:15 @3) + (14:08 @4) + (17:43 @5) 5.88 mi (8:41 / mi) +89m 8:17 / mi
ahr:138 max:167 shoes: Speed Cross Varios 2015

Taking to the roads this week. Nice change of pace, picking up the tempo in a few spots. Then a nice hang at the Lucky Taco as usual.

Wednesday Jan 10, 2018 #

5 AM

Note
rhr:40 weight:80.1kg

12 PM

Walking 1:22:22 intensity: (42:31 @0) + (30:59 @1) + (1:18 @2) + (7:34 @3) 5.13 mi (16:03 / mi) +65m 15:27 / mi
ahr:84 max:105

Nice afternoon for a walk to lake with Anna.

Tuesday Jan 9, 2018 #

5 AM

Note
rhr:42 weight:81kg

6 PM

Run - Road hills 1:01:13 intensity: (43 @1) + (3:21 @2) + (26:12 @3) + (16:54 @4) + (14:03 @5) 6.51 mi (9:24 / mi) +230m 8:28 / mi
ahr:135 max:159 shoes: Speed Cross Varios 2015

The usual nonsense with usual crew. A little up, a little down. Stiff breeze but not overly unpleasant.

Monday Jan 8, 2018 #

5 AM

Note
rhr:43 weight:81.2kg

3 PM

Run - Dirt 45:53 intensity: (8 @0) + (6 @1) + (15 @2) + (39:20 @3) + (6:04 @4) 5.1 mi (9:00 / mi) +61m 8:40 / mi
ahr:127 max:142 shoes: Speed Cross Varios 2015

Just an easy afternoon run to the winter barrier and back since I wasn't able to run yesterday. Rain to start, sleet at the turn, snow to finish.

Sunday Jan 7, 2018 #

5 AM

Note
rhr:41 weight:80.5kg

8 PM

Note

Planned to run a couple hours today, but elected to go in to work early owing to the cold, then worked later than expected and stopped by the Strider Holiday party on the way home. Now it's 8pm and I just can't find the willpower to go back out at 5F and dark. So much for trying to stick to a plan.

Saturday Jan 6, 2018 #

6 AM

Note
rhr:38 weight:79kg

7 AM

Run - Dirt long 2:07:52 intensity: (11 @1) + (59 @2) + (1:34:34 @3) + (32:08 @4) 13.42 mi (9:32 / mi) +128m 9:15 / mi
ahr:129 max:147 shoes: Speed Cross Varios 2015

2F to start, 5F to finish. Usual gear plus full wind shell top and bottom. Dirt roads to avoid traffic and because it afforded decent shelter from brisk NW wind. Felt quite comfortable the whole time, no chilly bits. Did have some awesome sweatsicles hanging off the glasses and there was much frozen perspiration on the inner layers. But got it done at a nice even pace.

And Swampfox can take his Laramie weather back any time now, I won't miss it...

Friday Jan 5, 2018 #

5 AM

Note
rhr:42 weight:81kg

Shoveling 15:00 [0]

Quick round in the AM. Driveway in pretty fine shape, but had to remove the snow once brushed off the car and also the slow removal of settled plow crud at the end of the driveway.
2 PM

Shoveling 10:00 [0]

Cleanup around the edges to remove drifted snow...

Thursday Jan 4, 2018 #

7 AM

Run - Dirt 1:09:58 intensity: (16 @1) + (10 @2) + (27:13 @3) + (38:26 @4) + (3:53 @5) 7.19 mi (9:44 / mi) +102m 9:19 / mi
ahr:136 max:153 rhr:42 weight:81.6kg shoes: 340 ORoc 2011

Nice run in lightly falling snow, about an inch on ground. To the far barrier in Ellington and back. Calling this a trail run as snow on dirt road more akin to trail conditions.
10 AM

Shoveling (Round 1) 15:00 [0]
ahr:108 max:134

11 AM

Shoveling (Round 2) 15:00 [0]

12 PM

Shoveling (Round 3) 15:38 [0]
ahr:107 max:140

1 PM

Shoveling (Round 4) 15:00 [0]

3 PM

Shoveling (Round 5) 15:00 [0]

Wind picking up. Much driftage...
5 PM

Shoveling (Round 6) 15:00 [0]

Wednesday Jan 3, 2018 #

5 AM

Note
rhr:43 weight:81.1kg

Tuesday Jan 2, 2018 #

4 AM

Note
rhr:32 weight:81.1kg

Up early to tend the fire. Quite ready to return to seasonally cold temps. This extended sub-zero crap can go.
6 PM

Run - Road hills 1:01:26 intensity: (1:20 @0) + (2:50 @1) + (20:17 @2) + (33:01 @3) + (3:58 @4) 5.01 mi (12:16 / mi) +165m 11:07 / mi
ahr:115 max:139 shoes: Speed Cross Varios 2015

18F, balmy compared to recent temps, somehow felt colder. Wasn't feeling the snow so just ran the road with Jackie & Emily.

Monday Jan 1, 2018 #

6 AM

Note
rhr:42 weight:81.4kg

-4F this morning. Skipping the Strider Fat Ass to head in to greenhouses early.

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