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Training Log Archive: cmorse

In the 7 days ending Feb 13, 2011:

activity # timemileskm+mload
  Hiking2 2:57:08 0.94 1.51 30136.9
  Run - Trail2 1:58:08 13.14(8:59) 21.15(5:35) 27535.4
  Heat6 1:54:00
  Run - Treadmill3 1:21:47 8.87(9:14) 14.27(5:44) 37332.5
  Bike - Mtn Trainer1 24:507.5
  Run - Road1 7:00 0.99(7:02) 1.6(4:23)2.1
  Total9 8:42:53 23.94 38.53 949114.5
  [1-5]8 6:48:53
averages - sleep:6.4 rhr:47 weight:167.3lbs

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MoTuWeThFrSaSu

Sunday Feb 13, 2011 #

11 AM

Note
weight:170.2lbs

campout over, gear away, time to resume watching what I eat (I ate a lot this weekend). Hopefully escape for a trail run this afternoon.
5 PM

Run - Road warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail (Hare & back x4) 1:03:00 [3] 12.4 km (5:05 / km)
shoes: 340 ORoc 2010

dirt road repeats at dusk. First one in waning daylight, 2-4 with headlamp. A mix of rutted ice, frozen mud and loose sand. Good workout and glad I persevered for 4 repititions. First headlamp run in quite a while. Temps right around freezing with a hazy moon visible.

168# post run
11 PM

Note

Nice drop at the end of the week, but finished the week off with eating copiously on the campout so back up over 170#. We'll remedy that.

No beige (shoveling/strength) whatsoever on the weekly graph - goal achieved....

L&FStart12345678910
Avg Wt176.7175173.4172.5169.1170.4170167.3
rhr4848454546454847
sleep7.27.97.47.57.77.57.66.4

Saturday Feb 12, 2011 #

10 AM

Hiking (Valley Falls) 2:42:00 [2] +100m
shoes: 340 ORoc 2010

Scout Hike to Bolton Notch - 11.5km

Friday Feb 11, 2011 #

5 AM

Note
rhr:44 slept:6.5 weight:164.6lbs

woot! This mornings weigh-in puts me 5.5kg below starting weight - goal achieved!! Still have to get the weekly average down to this figure, but its a start... Will re-balance calorie intake to maintain this weight through the Snowgaine, then I'll assess whether I want to drop a couple more - or work with this figure.
11 AM

Run - Trail (Valley Falls) 55:08 [3] 8.75 km (6:18 / km) +275m 5:27 / km
shoes: Mindbender

microspike run on packed trails with John. Nice to run in the woods at a brisk pace.

163# post run

Thursday Feb 10, 2011 #

6 AM

Note
rhr:44 slept:4.5 weight:166.6lbs

lousy sleeping, woke up late, no gym. Something later for sure to avoid the zero, but no time for much.

Interestingly, the G is dropping nicely even though my daily caloric intake has been a bit over limit every day this week so far.
8 PM

Run - Treadmill 28:59 [3] 4.0 mi (7:15 / mi)
max:154 shoes: NB 790 {green}

Heat (sauna) 12:00 [0]

Wednesday Feb 9, 2011 #

5 AM

Hiking hills (treadmill) 15:08 [3] 1.51 km (10:01 / km) +201m 6:01 / km
rhr:53 slept:6.5 weight:168.2lbs (rest day) shoes: NB 790 {green}

not feeling it this AM, plus high rhr - so just did enough to get heart rate up a bit then called it quits and headed for sauna. See what I feel like this afternoon

Heat (sauna) 20:00 [0]

5 PM

Heat (sauna 30 / whirlpool 15) 45:00 [0]

Tuesday Feb 8, 2011 #

4 AM

Note
rhr:49 slept:6.75 weight:166.8lbs

5 AM

Bike - Mtn Trainer (4.8m) 24:50 [3]

Heat (steam) 12:00 [0]

Monday Feb 7, 2011 #

5 AM

Run - Treadmill hills 30:08 intensity: (5:00 @2) + (10:08 @3) + (15:00 @4) 3.37 km (8:56 / km) +333m 5:59 / km
rhr:46 slept:7.75 weight:167.6lbs shoes: NB 790 {green}

goal for the week - no beige on the graph (aka strength or shoveling).

Heat (steam) 15:00 [0]

5 PM

Run - Treadmill tempo 22:40 intensity: (7:00 @2) + (15:40 @4) 4.46 km (5:05 / km) +40m 4:52 / km
shoes: NB 790 {green}

Heat (sauna) 10:00 [0]

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