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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 22, 2013:

activity # timemileskm+mload
  Run - Road3 2:58:53 18.89(9:28) 30.4(5:53) 68566.8
  Run - Trail2 1:32:34 8.04(11:31) 12.94(7:09) 18027.8
  Shoveling1 30:003.0
  Total6 5:01:27 26.93 43.35 86597.6
averages - sleep:7.8 rhr:55 weight:175.6lbs

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MoTuWeThFrSaSu

Sunday Dec 22, 2013 #

6 AM

Note
rhr:48 slept:9.0 weight:176.6lbs

7 AM

Run - Road hills (Stonemill) 1:49:09 [3] 16.5 km (6:37 / km) +635m 5:33 / km
weight:172.2lbs shoes: 285 Roclite C

Weird morning, warm breeze, sublimating snow, fog pockets.. Short stretch of dirt road with warm and cold pockets probably high 40's in the cool spots, low 60's in the warm ones. 8 repeats, wanted to go longer but the feet were complaining so cut it shorter.

Saturday Dec 21, 2013 #

6 AM

Note
slept:7.3 weight:176lbs

8 AM

Run - Trail (Gulf 2 Whittaker) 50:45 [3] 6.5 km (7:48 / km) +140m 7:03 / km
shoes: 340 ORoc 2011

Warm temps, but very slushy conditions on largely unbroken trail from Soapstone down to Whittaker Woods parcel. Then jumped in Brads car for a quick ride back to Gulf Rd to fly off to FP

Jaime, Brad, DaveM, Heather, Jen & new guy Ryan in attendance. Chris Kelley caught us at Whittaker and ventured on w/ Dave. Ryan & Jen ran back via Gulf.
9 AM

Run - Road race 20:14 [5] 3.11 mi (6:30 / mi)
weight:173.2lbs shoes: Bondi B

Left Gulf Rd at 9:13 for a 9:30 start in another state. Parked and ran down hill to skate house with car keys and $5 in hand, but everyone already lined up. Had about 20s before gun went off.

Slow picking my way through crowd up the hill, passed Phil & Peter at the top, then pushed to make up space on leaders. I think I managed to pull myself up to fifth at one point leaving park, but had burned a little too much, too early and relinquished a couple spots reentering the park. Finished strong and felt a little faster than 2 weeks ago so calling it 20:30 until I see otherwise.

10th, 2nd M50, 6s back of 1st M50 who went by me near the end...

Results

{edit} ignore GPX track, uploaded to wrong entry...

Friday Dec 20, 2013 #

5 AM

Note
rhr:57 slept:7.9 weight:176.6lbs

9 PM

Note

9pm, looks like nuthin happening today. Too weak willed - bed time trumps exercise time....

Thursday Dec 19, 2013 #

5 AM

Note
rhr:57 slept:8.0 weight:177.6lbs

6 AM

Run - Trail (Hop River) 41:49 [3] 6.44 km (6:30 / km) +40m 6:18 / km
shoes: 340 ORoc 2011

Trail broken out pretty well, but footing not terribly great - a couple minutes per mile slower than last week. But the knee bothered me less - ie loosened up sooner than usual - perhaps due to more irregular foot steps? There was a nice ski track laid down as well - I may consider putting the ski stuff in the car and alternating the running with xc skiing as long as the snow condition stays good.

Wednesday Dec 18, 2013 #

5 AM

Note
rhr:54 slept:7.0 weight:177.4lbs

12 PM

Run - Road (Bonemill / Ravine) 49:30 [3] 8.9 km (5:34 / km) +50m 5:25 / km
shoes: 340 ORoc 2011

Snuck out for a rare lunch time run. Had hoped to add yesterday's missed mileage onto todays plan and go for 11, but the knee was really bothersome for the first couple miles so I opted to cut it short. Of course then the kneee wasn't bothering me the rest of the run, so I feel bad cutting it short. Wish I knew what the issue was. Feels like just tightness, and loosens up after a couple miles running, but I'd think that now that I'm running regularly again it would be getting less bothersome, but it isn't.

Tuesday Dec 17, 2013 #

5 AM

Note
rhr:57 slept:7.9 weight:175.8lbs

3F... Me thinks I'll run later, preferably 20 degrees later....
7 PM

Shoveling 30:00 [1]

run didn't materialize. knee bugging me quite a bit this afternoon, so perhaps for the best...

Monday Dec 16, 2013 #

5 AM

Note
rhr:57 slept:7.75 weight:175lbs (rest day)

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