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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jan 26, 2014:

activity # timemileskm+mload
  Run - Mixed2 3:55:20 23.49(10:01) 37.8(6:14) 45070.6
  Run - Trail3 2:14:58 16.48(8:11) 26.52(5:05)51.4
  Run - Road2 1:15:02 10.21(7:21) 16.43(4:34)49.8
  Shoveling1 30:003.0
  Exercises (planks)2 7:000.7
  Total9 8:02:20 50.18 80.76 450175.5
averages - sleep:7.6 rhr:49 weight:173.1lbs

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Sunday Jan 26, 2014 #

5 AM

Note
rhr:47 slept:8.0 weight:173.8lbs

A pronounced drop in resting heart rate from mid 50s to mid 40s this week. Perchance I'm actually getting fitter? G is slowly inching down toward the magic sub-170 territory too...
6 AM

Run - Mixed long 3:30:00 [3] 32.9 km (6:23 / km) +450m 5:58 / km
weight:169.4lbs shoes: Bondi B

Long run with Jeff (& Earl joining us for a bit of the first hour). A nice mix of sloppy pavement, snowy dirt roads, snowier unmaintained dirt roads and doubletrack trails with challenging footing in places. Cold & windy but comfortable as long as you kept moving. Gorgeous day out. Could have gone a bit longer, but didn't really feel the need with a 6 hour drive to Baltimore on tap for this evening.
11 AM

Note

Missed the weekly mileage target by 1.8 miles or so. But I was 2.5 over last week so no biggie. Also wanted to get a few more miles on the long run, but quite a few of todays miles were on snowy trails with crappy footing - so the effective workout was probably sufficient.

Saturday Jan 25, 2014 #

6 AM

Note
rhr:49 slept:8.8 weight:174.6lbs

9 AM

Run - Mixed warm up/down 25:20 [3] 4.9 km (5:10 / km)
shoes: Bondi B

Regular crowd at forest relocated to Valley Falls this week so just ran a few early @ FP. Off pavement where feasible...

Run - Road race 42:03 [5] 6.21 mi (6:46 / mi)
weight:170.5lbs shoes: Bondi B

Took it out easy after a 25 minute warmup. A bit of ice & snow on road, but no issues. A fast group from DRP took off the front, I settled into 10th or so - no sign of Ken or Brian, my usual M50 targets. About halfway got reeled in and passed by a group of three, elected not to press a chase this early, but feeling comfortable. With about 3km to go I began to open up the stride a bit and one by one reeled those three back in and passed them. Hard effort, but not redlining, opened an insurmountable gap by the time we hit the downhill, but the next target was too far away at this point. Finished strong, just missing 42, about half a minute off my 10k PR.

Steve & George there, Lynn on sidelines again.

9th of 71, 2nd M50

Moved up to 4th in the seasons point series - 8 races down, 4 to go - I could conceivably move to the top with solid performances.

{edit} - wow that GPS track shows me cutting a lot of corners... really, I didn't, honest...
5 PM

Exercises (planks) 2:30 [1]

Lame, started out with good intent, just not into it, bailed partway through an SCI tune..

Friday Jan 24, 2014 #

Note
rhr:52 slept:7.1 weight:174.2lbs

5 AM

Run - Trail 42:42 [3] 8.0 km (5:20 / km)
shoes: Bondi B

5@5@5 - 5 miles at 5F at 5am...

Breezier this morning and still pretty cold - felt colder while running although no wind chill warnings in effect today - same clothing routine, don't think I could improve upon it much...

Thursday Jan 23, 2014 #

5 AM

Note
rhr:47 slept:7.2 weight:174.6lbs

Run - Trail 56:00 [3] 6.54 mi (8:34 / mi)
shoes: Bondi B

Damn cold... but not below zero as forecast, so I suppose that's a bonus. Inch or so of snow on the trail, footing not ideal, but nothing to complain about either. Actually felt pretty good while running though with balaclava up over mouth & nose (cheeks were freezing) my glasses fogged up so they promptly came off. Then I found I had to blink rather consciously to keep my eye lids from sticking together from frost..

On a positive note the end of the run seemed slightly brighter than last week so the days must be getting somewhat longer...

Wednesday Jan 22, 2014 #

5 AM

Note
rhr:46 slept:7.0 weight:175lbs

Shoveling 30:00 [1]

Not even 2 inches here. Light & fluffy, but damn cold - hovering just above zero, thankfully no wind.
3 PM

Run - Road 32:59 [3] 4.0 mi (8:15 / mi)
shoes: Bondi B

Just a quick, uninspiring jaunt to the lake & back. Felt weird to run with that bright yellow thing in the sky.
9 PM

Note

Forecast calling for -5F at run time tomorrow. 6.5 miles planned... Am I stupid or something?

Tuesday Jan 21, 2014 #

5 AM

Note
slept:7.35 weight:174lbs

6 AM

Run - Trail tempo 36:16 [4] 8.0 km (4:32 / km)
shoes: Bondi B

No nigglies, but the legs really didn't want to go for a run this AM. Cold, about 14F - and of course dark, and trail totally frozen. Felt sluggish to get going, but then picked it up respectably out and back... And feels good to have it done... Trails likely to be quite a bit different by this time tomorrow...

Monday Jan 20, 2014 #

7 AM

Note
rhr:55 slept:7.75 weight:172.2lbs (rest day)

A bit beyond my current comfort zone last night. Time to let the body recover. Ankles pretty sore, but 20+ miles of solid, frozen trail surface might have something to do with that.
2 PM

Exercises (planks) 4:30 [1]

Derek Trucks - Blind, Crippled & Crazy

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