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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Dec 20, 2015:

activity # timemileskm+mload
  Run - Road7 4:56:59 33.8(8:47) 54.4(5:28) 819107.3
  Core2 7:440.6
  Total9 5:04:43 33.8 54.4 819107.9
  [1-5]9 5:02:27
averages - sleep:6.9 rhr:45 weight:79.8kg

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Sunday Dec 20, 2015 #

4 AM

Run - Road long (Around the Lake) 1:38:48 intensity: (6 @0) + (2:57 @1) + (1:08:37 @2) + (13:50 @3) + (13:18 @4) 10.22 mi (9:40 / mi) +214m 9:05 / mi
ahr:115 max:146 rhr:51 slept:7.5 weight:78.7kg shoes: Conquest 2014

Longer, easy run after yesterday's race. Right around freezing. Picked it up to a threshold pace for the last few to push the hills on Grahaber and race the impending daylight.... Cars 2, Critters 3 (one possible fox, a cat and a dog)

Saturday Dec 19, 2015 #

8 AM

Run - Road warm up/down 30:20 intensity: (25 @0) + (5:36 @1) + (28 @2) + (3:13 @3) + (19:54 @4) + (44 @5) 2.67 mi (11:22 / mi) +35m 10:55 / mi
ahr:126 max:170 shoes: Conquest 2014

Run - Road race 21:31 intensity: (12 @1) + (5 @2) + (9 @3) + (9:51 @4) + (11:14 @5) 3.1 mi (6:56 / mi) +29m 6:45 / mi
ahr:147 max:159 rhr:45 slept:9.5 weight:78.6kg shoes: Conquest 2014

34F, clear. Stiff NW wind... A bit better than 2 weeks ago, so working in the right direction.

20/132, 5th M50 - lot of speedy older dudes this year...

Run - Road warm up/down 8:49 intensity: (12 @0) + (17 @1) + (17 @2) + (1:18 @3) + (6:45 @4) 0.86 mi (10:15 / mi) +36m 9:04 / mi
ahr:129 max:144 shoes: Conquest 2014

4 PM

Core (x2) 4:51 [1]

Friday Dec 18, 2015 #

4 AM

Run - Road 20:38 intensity: (6 @0) + (33 @1) + (1:36 @2) + (6:22 @3) + (11:32 @4) + (29 @5) 2.42 mi (8:32 / mi) +92m 7:38 / mi
ahr:130 max:151 rhr:45 slept:7.3 weight:79.5kg

46F, foggy enough to hand carry headlamp. Shorter, easier jaunt today with FP on the plan for tomorrow.... Cars 4, Critters 2, most likely raccoons.
9 PM

Core (x1) 2:53 intensity: (1:27 @0) + (1:26 @1) 0.0 mi

Thursday Dec 17, 2015 #

4 AM

Run - Road 26:16 [3] 3.3 mi (7:58 / mi) +105m 7:15 / mi
ahr:140 max:174 rhr:39 slept:3.5 weight:79.9kg shoes: Conquest 2014

40F, fog/mist. Got in from Maine just after midnight.. Tough getting out the door.

Wednesday Dec 16, 2015 #

3 AM

Run - Road 35:17 [3] 4.2 mi (8:24 / mi) +150m 7:34 / mi
weight:79.3kg shoes: Conquest 2014

38F, clear. Cars 3, Critters 0. Off to Maine to fetch Anna this afternoon. She had a good final crit last night after a very angst filled weekend of all nighters to get her final project complete. Just a foundation review at 6pm then free for the holidays...

Tuesday Dec 15, 2015 #

4 AM

Note
weight:81.2kg

Up at 4, got dressed, 60F & dark. Headed out the door at 4:15 - pouring rain. Postpone until later, I can always try to sneak a short one in while Jackson at scouts...
5 PM

Run - Road 27:57 [3] 3.73 mi (7:30 / mi) +54m 7:10 / mi
weight:80.1kg shoes: Conquest 2014

54F, dark, windy. Brighter in the evening where there houses though.

Monday Dec 14, 2015 #

4 AM

Run - Road 27:23 intensity: (24:03 @3) + (3:20 @4) 3.3 mi (8:18 / mi) +105m 7:33 / mi
weight:80.8kg shoes: Conquest 2014

48f, light mist.

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