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Training Log Archive: cmorse

In the 7 days ending Dec 18, 2011:

activity # timemileskm+mload
  Run - Trail3 3:49:15 21.87(10:29) 35.2(6:31) 40068.8
  Run - Mixed1 1:06:16 8.02(8:16) 12.9(5:08)19.9
  Run - Road1 20:26 3.11(6:35) 5.0(4:05)12.3
  Total5 5:15:57 32.99(9:35) 53.1(5:57) 400100.9
averages - sleep:7.3 rhr:48 weight:169.8lbs

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Sunday Dec 18, 2011 #

9 AM

Run - Trail long (Crandalls) 1:27:00 [3] 14.75 km (5:54 / km) +400m 5:12 / km
weight:167.2lbs shoes: 285 RocLite B

3 loops at Crandalls fine tuning course for Fat Ass 6-Hour on January 1st. Dialed it in at 5km per loop. Did discover that IPhone GPS is about 12% off from my garmin handheld. Guess I'll stick with the garmin where I need to trust the numbers and add a fudge factor to runs done with iPhone. Latter has music and I don't have room in fanny pack for both

Saturday Dec 17, 2011 #

5 AM

Note
rhr:52 slept:6.5 weight:172lbs

6 AM

Run - Trail long (Shenipsit) 1:32:15 [3] 12.3 km (7:30 / km)
shoes: 340 ORoc 2010

Early run w/ Mark, Scott & Bruce. Up the mountain twice with full night gear.
7 AM

Run - Trail long (Shenipsit) 50:00 [3] 8.15 km (6:08 / km)
shoes: 340 ORoc 2010

Dropped off Scott, jettisoned the pack, lights & bottles and hooked up with 7:30 crew though Mark, Bruce & I went off the front pretty quickly. Faster pace in daylight, turned around about 8 so I could be back by 8:30, Mark & Bruce continuing on for some killer hill
9 AM

Run - Road race 20:26 [4] 5.0 km (4:05 / km)
weight:169.2lbs shoes: 285 RocLite B

And then up to Forest Park to see what I had left. Knew a fast time wasn't really in the cards, so I estimated an optimistic 20:30. Good steady effort most of the way around, got passed by a couple dudes turning the final corner along pond. Pushed it into a higher gear to try and get those spots back but couldn't do it. Inside of both quads seized about 20m before the line and I kind of hobbled across in 12th place, 4s under my estimate in an apparent record field of 150+. Satisfied with the effort.

Friday Dec 16, 2011 #

5 AM

Note
rhr:48 slept:8.0 weight:170lbs

Thursday Dec 15, 2011 #

4 AM

Note
rhr:46 slept:6.0 weight:170.8lbs

8 AM

Run - Mixed (Trolley Shafran) 1:06:16 [3] 12.9 km (5:08 / km)
weight:167.2lbs shoes: 285 RocLite B

dirt road to lake, out & back on trolley trail, then up to Shafran and back home that way. First 30 minutes felt tight, then loosened up but also gradually slowing too.

Wednesday Dec 14, 2011 #

5 AM

Note
rhr:47 slept:8.5 weight:171.8lbs

Tuesday Dec 13, 2011 #

5 AM

Note
rhr:48 slept:7.5 weight:170.2lbs (rest day)

Monday Dec 12, 2011 #

5 AM

Note
rhr:49 slept:7.5 weight:169.8lbs (rest day)

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