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Training Log Archive: cmorse

In the 7 days ending Feb 23, 2014:

activity # timemileskm+mload
  Run - Road6 5:57:14 42.09(8:29) 67.73(5:16) 536123.1
  Total6 5:57:14 42.09(8:29) 67.73(5:16) 536123.1
  [1-5]6 5:56:17
averages - sleep:7.8 rhr:51 weight:173.1lbs

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Sunday Feb 23, 2014 #

5 AM

Note
rhr:48 slept:6.75 weight:172.4lbs

6 AM

Run - Road 1:16:22 intensity: (5:52 @1) + (53:18 @2) + (9:36 @3) + (7:13 @4) + (23 @5) 8.2 mi (9:19 / mi) +227m 8:35 / mi
ahr:110 max:146 weight:171.6lbs shoes: Conquest 2014

AM Run with Dave S, Kurt & Ken. 2x Horsebarn, then Bundy > Stonemill > Gurleyville.

Saturday Feb 22, 2014 #

6 AM

Note
rhr:55 slept:7.2 weight:174.2lbs

9 AM

Run - Road warm up/down 14:58 intensity: (2 @0) + (23 @1) + (5:01 @2) + (3:57 @3) + (4:22 @4) + (1:13 @5) 1.7 mi (8:48 / mi) +45m 8:08 / mi
ahr:126 max:150

Run - Road race 43:09 intensity: (5 @2) + (5 @3) + (10 @4) + (42:49 @5) 6.21 mi (6:57 / mi) +72m 6:42 / mi
ahr:150 max:164 weight:170.8lbs

Icy roads but nice temps. Solid effort, settled into a no-mans land - 2 fast guys off the front, and after the first couple km no one in the rear view mirror either. About 15 seconds slower than two weeks ago, but good for third overall this week. Finish up the 12 week series atop the overall men's point standings.

Friday Feb 21, 2014 #

5 AM

Note
rhr:51 slept:8.2 weight:174.2lbs

Run - Road (Lake (barrier)) 48:26 intensity: (28 @0) + (50 @1) + (42:08 @2) + (5:00 @3) 5.12 mi (9:28 / mi) +70m 9:04 / mi
ahr:111 max:127 weight:172.6lbs shoes: 340 ORoc 2010

Dirt roads very icy, no sand. Pavement ok, but hard on legs with no cushioning in O-Rocs

Thursday Feb 20, 2014 #

5 AM

Note
rhr:53 slept:8.0 weight:173.8lbs

Run - Road 1:11:52 intensity: (27 @0) + (1:01 @1) + (49:56 @2) + (18:42 @3) + (1:46 @4) 7.9 mi (9:06 / mi) +122m 8:41 / mi
ahr:115 max:133 shoes: 340 ORoc 2010

Shiny.... dirt roads, pavement, all of them. Glistening ice under waning moon. But got it done, quick shower & breakfast then off to Day 1 of CT Flower Show - I think Hokas will come in handy for more than running.

Passed 300 mile mark for year... Cool...
7 AM

Note

Been using the Wahoo Bluetooth HR monitor with the iPhone for about a week. Works well. Ken clued me in to an undocumented AP feature, namely that the email feature that normally takes FIT files from Garmins will also read GPX files with embedded HR data. Set the Wahoo app up accordingly and now when I finish my workout I just need to hit 'share', then 'send' and its posted to my log before I even get in the door.

So if you didn't already realize this, Ken rocks!

Wednesday Feb 19, 2014 #

5 AM

Note
rhr:45 slept:7.3 weight:172.8lbs

2 PM

Note

Home early, considered trying to get a longish run in, but didn't feel like driving anywhere and the roads suck - lots of standing water and storm debris along road edges. Doesn't seem much point, so won't even attempt it....

Tuesday Feb 18, 2014 #

5 AM

Note
rhr:53 slept:8.0 weight:172.8lbs

11 AM

Run - Road 57:27 [3] 11.35 km (5:04 / km)
shoes: Bondi B

Snowing prodigiously - snuck out for a mid-day run near campus - over to South Eagleville, North Eagleville, Bonemill, Birch and Hunting Lodge. Footing really dicey, surprised to have maintained as quick an average pace as I did...

Monday Feb 17, 2014 #

5 AM

Note
rhr:55 slept:8.9 weight:174.4lbs (rest day)

4 PM

Run - Road (Cervens/Hurlburt) 45:00 [3] 9.5 km (4:44 / km)
ahr:134 max:157 weight:174.8lbs shoes: Bondi B

Rest day, but week looks pretty sketchy, I had some afternoon time and weather was decent. Dirt road very slick so slowish there as well on shaded road where melt water refreezing, but faster on dry paved sections. GPS (phone) died just before I got back to house.

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