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Training Log Archive: cmorse

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Run - Mixed6 9:28:45 53.96(10:32) 86.84(6:33) 1307183.3
  Run - Trail2 8:04:37 38.61(12:33) 62.14(7:48) 776127.4
  Run - Dirt7 7:27:24 45.62(9:48) 73.42(6:06) 509128.8
  Run - Road3 4:45:21 27.84(10:15) 44.81(6:22) 614120.4
  Walking2 2:34:25 7.93(19:28) 12.76(12:06) 1895.9
  Total20 32:20:32 173.96(11:09) 279.96(6:56) 3396565.8
  [1-5]20 29:49:22
averages - rhr:38 weight:80.3kg

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Saturday Mar 31, 2018 #

4 AM

Note
rhr:41 weight:80kg

6 AM

Run - Trail long (Mansfield Hollow) 5:00:15 intensity: (4:20 @0) + (11:18 @1) + (2:25:22 @2) + (2:16:26 @3) + (1:06 @4) + (1:43 @5) 23.21 mi (12:56 / mi) +403m 12:16 / mi
ahr:113 max:167 shoes: Speed Cross Varios 2015

Loops from the boat launch with a rotating cast of characters. Felt good the whole way, took one rolling digger - feels like I may have bruised some ribs. Gave serious thought to pushing through to 50km again, but forgot my watch cable and the garmin wasn't going to last another lap, so jogged around parking area until I hit the 5 hour mark. Next time I'll remember the charging gear.
4 PM

Walking (Shafran) 1:11:42 intensity: (37:25 @0) + (27:04 @1) + (1:15 @2) + (5:58 @3) 3.4 mi (21:05 / mi) +90m 19:29 / mi
ahr:84 max:127

Pleasant afternoon stroll at Shafran with El.

Friday Mar 30, 2018 #

5 AM

Note
rhr:41 weight:80.6kg (rest day)

Thursday Mar 29, 2018 #

5 AM

Note
rhr:42 weight:80.8kg

3 PM

Run - Mixed (3 Laps) 1:08:14 intensity: (3:26 @2) + (49:53 @3) + (13:26 @4) + (1:29 @5) 7.31 mi (9:20 / mi) +39m 9:11 / mi
ahr:127 max:165 shoes: Speed Cross Varios 2015

Got a few laps in before picking up Jackson. Last one at a faster pace. 50F, overcast.

Wednesday Mar 28, 2018 #

5 AM

Note
rhr:45 weight:80kg (rest day)

Tuesday Mar 27, 2018 #

5 AM

Note
rhr:38 weight:79.6kg

5 PM

Run - Mixed hills (Happy Hills Week #1) 1:46:41 intensity: (3:27 @0) + (48 @1) + (7:57 @2) + (1:04:00 @3) + (20:33 @4) + (9:56 @5) 9.98 mi (10:41 / mi) +459m 9:21 / mi
ahr:126 max:176 shoes: Conquest 2014

4 down, 4 up. Last one a bit brisker trying to beat the darkness.

Monday Mar 26, 2018 #

5 AM

Note
rhr:30 weight:80.9kg

3 PM

Run - Dirt 43:50 intensity: (12 @0) + (5 @1) + (3:31 @2) + (36:08 @3) + (3:54 @4) 5.07 mi (8:39 / mi) +60m 8:20 / mi
ahr:124 max:142 shoes: Speed Cross Varios 2015

March has been pretty pathetic mileage wise. I guess I've got a few days to get the monthly total up... A bit faster than last week - not fast enough to be tempo, not slow enough to be LSD - in other words, junk miles.

Sunday Mar 25, 2018 #

4 AM

Note
rhr:30 weight:80.3kg

5 AM

Run - Dirt long 1:46:34 intensity: (14 @0) + (1:19 @1) + (1:01:45 @2) + (43:16 @3) 10.04 mi (10:37 / mi) +100m 10:18 / mi
ahr:112 max:126 shoes: Speed Cross Varios 2015

Early AM jaunt to get something on the books for this weekend, which is otherwise a bust mileage wise. Snowing lightly, not sticking to anything, but enough to clutter the headlamp beam. Quite surprised to see other runners out at this hour of dark...

Saturday Mar 24, 2018 #

6 AM

Note
rhr:42 weight:81kg

Friday Mar 23, 2018 #

5 AM

Note
rhr:45 weight:80.3kg (rest day)

Not looking good for running long this weekend. Long day in the car on tap for today, working full day tomorrow, then another road trip day Sunday... Hope to at least get some running done, but it won't be long...
9 PM

Note

If nothing else, 11 hours behind the wheel leaves behind a really flat HR graph for the day. Maybe a short run after work tomorrow...

Thursday Mar 22, 2018 #

5 AM

Note
rhr:42 weight:80.1kg

5 PM

Run - Road tempo 53:18 intensity: (14 @0) + (41 @1) + (3:17 @2) + (15:25 @3) + (11:13 @4) + (22:28 @5) 6.37 mi (8:22 / mi) +91m 8:01 / mi
ahr:142 max:182 shoes: Conquest 2014

I appear to have gotten off course on the back half of the course as it looks different in the daylight and I was running alone at this point. Quite surprised to see that I set CR for Forest to Autumn - wasn't even aware that was a segment.

Wednesday Mar 21, 2018 #

5 AM

Note
rhr:39 weight:79.3kg (rest day)

Tuesday Mar 20, 2018 #

5 AM

Note
rhr:42 weight:80.9kg

5 PM

Run - Road hills 24:56 intensity: (11 @0) + (6 @1) + (33 @2) + (19:18 @3) + (2:12 @4) + (2:36 @5) 2.74 mi (9:06 / mi) +57m 8:33 / mi
ahr:128 max:166 shoes: Conquest 2014

Realized I really haven't run the hills at Henry Park hard, so figured I'd arrive early, get a warmup, and see what sort of time I could put down.

Run - Road hills 35:14 intensity: (3 @0) + (10 @1) + (8:56 @2) + (17:04 @3) + (9:01 @4) 3.58 mi (9:51 / mi) +156m 8:40 / mi
ahr:123 max:146 shoes: Conquest 2014

And then a set of more restrained hills...

Monday Mar 19, 2018 #

5 AM

Note
rhr:40 weight:80.2kg (rest day)

5 PM

Note

Actually felt like going for a run after work, but have run 6 days in a row, seems like an off day is prudent..

Sunday Mar 18, 2018 #

6 AM

Note
rhr:30 weight:79.6kg

11 AM

Run - Mixed long 2:25:25 intensity: (7:52 @0) + (9:20 @1) + (1:11:14 @2) + (56:29 @3) + (30 @4) 12.34 mi (11:47 / mi) +323m 10:54 / mi
ahr:109 max:135 shoes: Conquest 2014

Dirt & Pavement from Perry Hill to Barlow Mill Rd & back. Enjoyable company, leisurely pace.

Saturday Mar 17, 2018 #

4 AM

Note
rhr:32 weight:79.4kg

6 AM

Run - Road long (UConn ) 2:51:53 intensity: (7:03 @0) + (5:02 @1) + (50:55 @2) + (1:05:40 @3) + (18:34 @4) + (24:39 @5) 15.15 mi (11:21 / mi) +310m 10:40 / mi
ahr:122 max:177 shoes: Conquest 2014

Met up with Ken & Cindi and a few other Mansfield runners at 6am for a planned 3 hour run on roads. Paced ourselves to arrive at Lot 9 at 7:30 to intercept the TCRC crew, which sadly was just Linda on such a gorgeous morning. Ran the usual 4m loop with Linda, then Ken, Cindi & I looped back to cars at Horsebarn and sent Cindi off to face the day. Ken & I ventured on for a few more. Felt like running some more, but greenhouse emergency beckoned...

Wierd HR stuff going on the last hour. Entire run was basically at a steady, even effort...

Friday Mar 16, 2018 #

5 AM

Note
rhr:30 weight:80kg

3 PM

Run - Dirt 47:37 intensity: (15 @0) + (6 @1) + (2:05 @2) + (44:27 @3) + (44 @4) 5.11 mi (9:19 / mi) +66m 8:58 / mi
ahr:121 max:135 shoes: Speed Cross Varios 2015

Yup, Barrier and back, again... 4 days in a row.... hell, I haven't even RUN 4 days in a row since... um... early July of last year... I guess if I'm not running long, I might as well run frequently...
5 PM

Note

Although I inherently knew this, it's been interesting to note how low my HR drops in the 90-120 minutes post workout, relative to the rest of the day. Lately down into the low 30s.

Thursday Mar 15, 2018 #

5 AM

Note
rhr:32 weight:80kg

4 PM

Run - Dirt 48:02 intensity: (6 @0) + (6 @1) + (4:40 @2) + (42:52 @3) + (18 @4) 5.09 mi (9:26 / mi) +60m 9:06 / mi
ahr:119 max:134 shoes: Speed Cross Varios 2015

Yup, same route again. Much nicer today, mid 40's, sunny, dirt roads have dried out nicely.

Wednesday Mar 14, 2018 #

5 AM

Note
rhr:30 weight:80.5kg (rest day)

4 PM

Run - Dirt 49:27 intensity: (17 @0) + (3 @1) + (8:46 @2) + (40:20 @3) + (1 @4) 5.1 mi (9:42 / mi) +60m 9:21 / mi
ahr:118 max:133 shoes: Speed Cross Varios 2015

Same route as yesterday, sans snowstorm. Different shoes, more mud. Officially a rest day, but I haven't gotten the mileage in so far this month, so I guess I need to increase the frequency to compensate for lack of real long runs...

Tuesday Mar 13, 2018 #

7 AM

Note
rhr:30 weight:81.2kg

Snow day...
10 AM

Run - Dirt 46:29 intensity: (2 @0) + (15 @1) + (25 @2) + (33:30 @3) + (12:17 @4) 5.13 mi (9:04 / mi) +70m 8:42 / mi
ahr:129 max:143 shoes: 340 ORoc 2010

Jaunt down to the winter barrier and back. Snowing steadily, roads have seen at least one pass from the plows.. Considered wandering over to Hopkins, but I don't like to run on 140 even in dry conditions. And not motivated enough to break trail through the woods..

Monday Mar 12, 2018 #

5 AM

Note
rhr:42 weight:81.2kg (rest day)

Rolled in off the road a little after 2am. Got the fire going and off for a nap.

Sunday Mar 11, 2018 #

6 AM

Note
rhr:47 weight:80.1kg

Still feels like 5am... off to Maine in a bit

Saturday Mar 10, 2018 #

5 AM

Note
rhr:41 weight:80.4kg

Working today, then an Eagle Court of Honor for Teddy this afternoon and Banff Mtn Film Fest tonight. Then whirlwind roadtrip to Portland tomorrow. Looks like this week is going to be way short of the plan..

Friday Mar 9, 2018 #

5 AM

Note
rhr:30 weight:81kg

12 PM

Run - Mixed long (4 Laps) 1:49:02 intensity: (11:33 @0) + (3:35 @1) + (44:01 @2) + (47:14 @3) + (2:12 @4) + (27 @5) 9.73 mi (11:12 / mi) +49m 11:02 / mi
ahr:110 max:160 shoes: Conquest 2014

Headed to RI early to fetch Jackson for break, figured I'd spend some quality time on the ADU course. But just not feeling that great, this felt like a struggle from the first lap. Decided it wasn't worth pushing through if I'm coming down with something, so called it good at 4 laps and napped instead. We'll call it 'inactive recovery'...

Thursday Mar 8, 2018 #

6 AM

Note
rhr:36 weight:81.2kg (rest day)

Delayed opening for UConn, no school Tolland/Vernon. Stayed in bed until snow stopped. Digging time.. Wound up with about a foot of heavy, wet snow...

Wednesday Mar 7, 2018 #

5 AM

Note
rhr:41 (rest day)

Awake at 5am, but no school (work) due to impending snow. Laid around a while before getting up. Nothing on the agenda today, won't even be enough snow to deal with until later this afternoon.
11 AM

Walking (Shafran) 1:22:43 intensity: (1:14:49 @0) + (6:09 @1) + (1:45 @3) 4.53 mi (18:16 / mi) +100m 17:06 / mi
ahr:76 max:96

Lots of news hype, schools (aka work) cancelled, but it was getting toward mid day and nothing. So went out looking to see if it got lost. Just a few errant flakes, but a good excuse for a walk with my sweetie..
7 PM

Note

Looked like an inch or so out on the back deck, and reports were it was wet stuff, so went out to remove that before it sets up hard, and there was barely enough snow on the driveway to leave footprints. So far a total bust. But I'm ok with that...

Tuesday Mar 6, 2018 #

5 AM

Note
rhr:35 weight:80kg

2 PM

Run - Mixed hills 1:14:37 intensity: (8 @0) + (12 @1) + (21:18 @2) + (43:07 @3) + (9:52 @4) 7.34 mi (10:10 / mi) +337m 8:54 / mi
ahr:121 max:142 shoes: Speed Cross Varios 2015

3 down, 3 up...

Monday Mar 5, 2018 #

5 AM

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

Sunday Mar 4, 2018 #

6 AM

Note
rhr:36 weight:79.4kg

7 AM

Run - Trail long (Porter / Howard) 3:04:22 intensity: (1:40 @0) + (5:43 @1) + (25:37 @2) + (2:21:55 @3) + (9:16 @4) + (11 @5) 15.4 mi (11:58 / mi) +373m 11:08 / mi
ahr:120 max:160 shoes: Speed Cross Varios 2015

Change of scenery. An hour or so solo, then with the 'Easy Sunday Morning' crew, then another hour or so solo. Considered making up the 75 minutes I was short yesterday, but 3 hours was the plan, and 3 hours is what I done..

Saturday Mar 3, 2018 #

6 AM

Note
rhr:44 weight:79.7kg

7 AM

Run - Dirt long 1:45:25 intensity: (59 @0) + (1:34 @1) + (13:41 @2) + (1:28:34 @3) + (37 @4) 10.08 mi (10:27 / mi) +94m 10:10 / mi
ahr:118 max:137 shoes: Speed Cross Varios 2015

Overcast, breezy. Dobson x2, Tunnel x1, Rockville x1. Stopped periodically to remove debris from trail in a number of spots. Legs had no energy, chest a bit congested and HR seemed to be running high for perceived effort. So opted not to push it out to the planned 3 hours. Will add on tomorrow if it's in the cards.

Friday Mar 2, 2018 #

5 AM

Note
rhr:41 weight:80.2kg (rest day)

Pretty ugly out. Glad it's a rest day...

Thursday Mar 1, 2018 #

5 AM

Note
rhr:31 weight:80.5kg

5 PM

Run - Mixed tempo (Coyote Taco) 1:04:46 intensity: (20 @0) + (13 @1) + (1:52 @2) + (27:22 @3) + (19:42 @4) + (15:17 @5) 7.26 mi (8:55 / mi) +99m 8:34 / mi
ahr:136 max:176 shoes: Speed Cross Varios 2015

Coyote Taco, good warmup then tempo on Cheney Trail. Something popped in back of R leg about halfway back, so just dialed it back to an easy run back. Seems ok now.

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