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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Feb 17, 2013:

activity # timemileskm+mload
  Run - Road3 3:33:09 26.89(7:56) 43.28(4:55) 73075.6
  Exercises (pushups)3 54
  Total6 3:34:03 26.89 43.28 73075.6
  [1-5]3 3:33:09
averages - sleep:7.5 rhr:46 weight:174.8lbs

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

5 AM

Note
rhr:45 slept:7.85 weight:175.4lbs

8 AM

Run - Road hills (King of Pain) 1:11:26 [4] 15.62 km (4:34 / km) +350m 4:07 / km
weight:173.6lbs shoes: 255 TrailRoc A

Cold & windy, but I had an 80-85 min M paced workout planned, and trails were out of the question (even the rail trail is crap) so down to Glastonbury to run a hilly 10 miler - at M pace it should be about 77 minutes..

Small crowd, 20-25, and apparently the fast folks weenied out due to the cold, but Jack Fulton & Sasha, Art Byram & Tony Bonnano were there. Started out near the back electing not to go out off the front, but quickly settled into the latter part of the top 10. After warming up for the first couple miles, still had everyone in sight, though Art was opening up a lead on the front. Stayed about 20m behind Tony to keep myself honest. On the first long hill both Tony & I just started picking off runners one by one, not because we were pushing, but they were falling off the pace quickly. Tony & I were 1 & 2 by the time we hit the top of that first long hill. We basically pushed each other the rest of the race to finish about 3 minutes clear of Art in 3rd place in a mutually agreed upon tie for first. Course was about 400m short, but apparently they used to start back by the ball fields but not today due to snow. A fine effort and you couldn't argue with the price.

Saturday Feb 16, 2013 #

6 AM

Note
rhr:47 slept:7.7 weight:176.4lbs (sick)

8 AM

Run - Road long (Ellington) 1:38:00 [2] 17.66 km (5:33 / km) +300m 5:07 / km
weight:173.2lbs shoes: 285 Roclite C

Snowy road run with Eric & Mike. Target pace was 5:35/km. Nice...

Original plan was to head up to Forest Park, but a longer, slower jaunt was in the cards today. Might try a 10 miler at M pace tomorrow, we'll see..
6 PM

Exercises (pushups) 24 [0]

forgot to do these last night

Friday Feb 15, 2013 #

5 AM

Note
rhr:44 slept:7.8 weight:175.4lbs (sick)

Thursday Feb 14, 2013 #

5 AM

Note
rhr:48 slept:5.6 weight:176.2lbs (sick)

Wednesday Feb 13, 2013 #

5 AM

Note
rhr:48 slept:7.0 weight:173.8lbs

7 PM

Exercises (pushups) 17 [0]

Tuesday Feb 12, 2013 #

5 AM

Note
rhr:44 slept:8.3 weight:175.8lbs (sick)

5 PM

Run - Road (Cervens 10km) 43:43 [3] 10.0 km (4:22 / km) +80m 4:12 / km
weight:174lbs (sick) shoes: 285 Roclite C

Plan was 10km @ M goal pace - 4:32/km - no gps. Brisk run, felt like I went out a bit too fast, but managed to hold pace pretty well through the run. Getting dark at the end, but not much traffic. Dirt road muddy, but for the most part I could find the firm track. Don't think I could have 'raced' a 10k any harder than this, so will use it to recalibrate my training paces - Paces

Monday Feb 11, 2013 #

5 AM

Note
slept:8.15 weight:173.8lbs

4 PM

Exercises (pushups) (pushups) 13 [0]

boy, I really suck at these. Hopefully I can stick with it..

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