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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 19, 2014:

activity # timemileskm+mload
  Run - Trail5 7:33:36 48.8(9:18) 78.54(5:47) 500138.2
  Run - Road1 24:42 3.61(6:51) 5.81(4:15)20.2
  Total6 7:58:18 52.41(9:08) 84.35(5:40) 500158.4
averages - sleep:7.2 rhr:53 weight:174.9lbs

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Sunday Jan 19, 2014 #

7 AM

Note
rhr:51 slept:7.6 weight:175.4lbs

Feels strange not to get up and go for a run, but todays plan calls for a long evening run. Could have done a double, but that probably would have been foolish...
5 PM

Run - Trail long (Hop River) 3:50:00 [3] 22.65 mi (10:09 / mi) +500m 9:30 / mi
weight:173lbs shoes: Bondi B

A rare evening run for me. Wasn't really sure how to fuel - with AM runs I usually just run on empty & eat afterwards. Didn't have much lunch but drank plenty of water during afternoon.

Met Steve @ Sacred Heart & headed south to Andover, refueled @ 7-11 and returned. 32F, not bad except where the wind would occasionally add a bit of chill. Two bottles gatorade plus a snickers @ 7-11. Probably should have fueled/hydrated more but really wasn't up for drinking much in cold temps.

Feet bugging me last few miles. Hokas definitely too small for longer stuff when feet swell. Longest run in a very long time, so I'm sure I'll be feeling it tomorrow, but don't anticipate any lingering issues.

Saturday Jan 18, 2014 #

7 AM

Note
slept:8.55 weight:175lbs

9 AM

Run - Road race 19:42 [5] 3.11 mi (6:20 / mi)
shoes: Bondi B

A minor blip on the weekly activity graph, but a good one none the less.. Sub 20 for the first time in almost 2 years, and only 14 seconds off my PR. And feeling ready for some longer mileage tomorrow evening.

6th place, 1st M50

Run - Road warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
weight:173lbs shoes: Bondi B

6 PM

Note

messing with 4th toe on R foot - one thats been bugging me - thought its was nail related, but nail trimmed up and it appears to be a bruised callus, or perhaps a plantars wart. Not flexible enough to get a good look at the tip if my own toe. Will treat it as a wart and try to reduce the callusness of it. Hokas may be a little tight so may size up on the next pair of shoes.

Friday Jan 17, 2014 #

5 AM

Note
slept:7.7 weight:175.4lbs (rest day)

Thursday Jan 16, 2014 #

4 AM

Note

A tad bit of muscle soreness in the legs this afternoon- not sure its from the running or inflammatory achiness from bug going around. Good thing tomorrow is a rest day - I think I'll take it..
5 AM

Note
rhr:53 slept:6.5 weight:176.6lbs

6 AM

Run - Trail 54:20 [3] 6.54 mi (8:18 / mi)
shoes: Bondi B

Very foggy, 33F. First mile or so real slow, until I pulled the headlamp off and carried it low - much better than being fog-blind. Another decent run - feeling good.

Wednesday Jan 15, 2014 #

5 AM

Note
slept:6.4 weight:176lbs

6 AM

Run - Trail 1:00:28 [3] 6.54 mi (9:15 / mi)
shoes: Bondi B

No sense messing with a good thing. Certainly don't need a change of scenery - it all looks the same in the dark...

Slower today, by choice. Trying to train my body to run at a 6 min/km pace which should be about where fat burning metabolism kicks in - or so I've read. Set gps to feed me avg pace every 500m, but even trying to slow down the pace would inevitably creep.

Last km run at a brisker pace (but not hard) since it was evident that forcing the slower pace at the end wasn't gaining me anything. Longer run scheduled for Sunday evening, so we'll try the slow thing again.

Tuesday Jan 14, 2014 #

5 AM

Note
slept:7.15 weight:176lbs

Run - Trail 52:50 intensity: (45:50 @3) + (7:00 @4) 10.5 km (5:02 / km)
shoes: Bondi B

Same route as yesterday - though today was light rain and 48F... Trail surface very soft and forgiving... Tossed in 3x500m pickups on the return leg.

Monday Jan 13, 2014 #

5 AM

Note
rhr:55 slept:6.7 weight:175.2lbs

6 AM

Run - Trail 55:58 [3] 10.54 km (5:19 / km)
weight:173.8lbs shoes: Bondi B

Sacred Heart to Parker & back. Toe bothersome but otherwise felt good.

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