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Training Log Archive: cmorse

In the 7 days ending Dec 27, 2015:

activity # timemileskm+mload
  Run - Road8 6:05:08 42.05(8:41) 67.67(5:24) 1187163.7
  Exercises (planks)3 8:120.8
  Total10 6:13:20 42.05 67.67 1187164.5
  [1-5]10 6:11:53
averages - sleep:7.7 rhr:49 weight:172.8lbs

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Sunday Dec 27, 2015 #

7 AM

Run - Road 44:38 intensity: (19 @0) + (9 @1) + (3:02 @2) + (14:31 @3) + (26:28 @4) + (9 @5) 5.4 mi (8:16 / mi) +94m 7:50 / mi
ahr:129 max:149 rhr:47 slept:7.8 weight:172.6lbs shoes: Bondi B

Zipped in to work early to take care of a few things, had planned on meeting up with Mansfield group at the hollow at 8am, but elected to run with a couple guys from TCRC on Shenipsit instead. Familiar territory for sure, but different to start & finish from the other end of the road. Misty, mid 40s. Good run to finish the week.

Saturday Dec 26, 2015 #

Note

Snowstorm 10K
8 AM

Run - Road 8:19 intensity: (19 @0) + (8 @1) + (1:38 @2) + (2:04 @3) + (4:10 @4) 1.0 mi (8:18 / mi) +31m 7:35 / mi
ahr:122 max:134

9 AM

Run - Road race 48:13 intensity: (7 @0) + (14 @1) + (4 @2) + (3 @3) + (27:20 @4) + (20:25 @5) 6.27 mi (7:41 / mi) +90m 7:22 / mi
ahr:145 max:164 rhr:49 slept:9.0 weight:171.8lbs shoes: Conquest 2014

40F, sunny. Feeling yesterday's race in the legs, wasn't sure how to approach today. Raced the first 5k, but decided to drop back to a tempo pace for the 2nd half. Passed by numerous folks on the backside, no worries. Mileage creeping up, so going to take tomorrow short and mellow...

30/102, 10th M50


Run - Road 8:37 intensity: (19 @1) + (6:23 @2) + (1:55 @3) 0.81 mi (10:42 / mi) +50m 8:59 / mi
ahr:113 max:128

Friday Dec 25, 2015 #

Note

Scrooge Scramble 5km
8 AM

Exercises (planks) (x1) 2:54 [1]

Up at 5am, should have gotten dressed and out the door, but kids expressed interest in going to Scrooge Scramble so I held off. Now that's not looking too likely in the Christmas morning activities, so hopefully we'll get home tonight with enough time to squeeze a late run in and keep the streak alive.
10 AM

Run - Road race 21:23 intensity: (11 @0) + (13:02 @1) + (49 @2) + (3:10 @3) + (1:03 @4) + (3:08 @5) 3.11 mi (6:53 / mi) +48m 6:34 / mi
ahr:108 max:164 rhr:48 slept:8.5 weight:172.2lbs shoes: Bondi B

Made it after all, with at least part ofvthe family...

50s, sunny. Big crowd, lots of friends in attendance including George & Lyn. Didn't warmup, glutes stupid tight the whole way.

Something flaky with HR, claimed I was running in zone 1 for half the race before spiking to max. Cooldown run has a higher average HR than the race, but trust me, I was running full out after getting out from behind the crowd at the start.

19/213, 4th M50 - Results

Run - Road warm up/down 18:50 intensity: (5:30 @3) + (13:06 @4) + (14 @5) 2.0 mi (9:25 / mi) +62m 8:35 / mi
ahr:132 max:152

And a few miles afterward, since Anna & Jackson were walking the course. And the HR stayed up during the cooldown, but it felt like it, so I suspect the numbers are good. No idea what happened in the race.

Thursday Dec 24, 2015 #

4 AM

Run - Road long 1:54:18 intensity: (1:42 @1) + (36:46 @2) + (45:38 @3) + (29:38 @4) + (34 @5) 11.79 mi (9:42 / mi) +389m 8:48 / mi
ahr:122 max:148 rhr:50 slept:6.75 weight:170lbs shoes: Bondi B

50ish, light misty rain, tough to follow road in some spots lacking centerlines. Wandered off the pavement more than once. But racked up up a calorie deficit and that was the plan. Merry Christmas to anyone wandering through my log...

Wednesday Dec 23, 2015 #

4 AM

Run - Road 33:22 intensity: (15 @0) + (13 @1) + (20:08 @2) + (12:46 @3) 3.43 mi (9:44 / mi) +111m 8:51 / mi
ahr:114 max:128 rhr:49 slept:7.2 weight:174.6lbs shoes: Conquest 2014

40F, dense fog. Tried to keep it an easy zone 2 run, but every uphill crept into zone 3.... Some very cold spots where hands got chilly. Cars 2, Critters 1

Exercises (planks) (x1) 2:14 [1]

8 PM

Note

Officially off work for the rest of the year. Back to work on New Years Day. Will probably try to stick to my pre-dawn running routine to stay in that habit and because mid-days may still be chaotic depending upon family plans. If the weather stays mild perhaps I'll double up with some bike riding during the day.

Will try to make most of the AM runs longer duration, both because I can and to offset inevitable extra calories I won't have the willpower to steer clear of. There are an awful lot of goodies floating around our house.

5K on tap for Friday, 10k on tap for Saturday, moving 2 tons of stove pellets to the basement on Monday, long rail trail run next Thursday while I have brakes & shocks done on the Golf, and 3-4 hour of fat ass foolishness before work on the 1st. For anyone thinking of joining this year's Strider Fat-Ass, note it will still be 8am-2pm, but will be moving from Crandalls to Valley Falls in Vernon (rest rooms & more parking)

Event Details

Exercises (planks) (x1) 3:04 [1]

Tuesday Dec 22, 2015 #

4 AM

Run - Road 25:31 intensity: (2 @0) + (24 @1) + (3:38 @2) + (1:13 @3) + (11:41 @4) + (8:33 @5) 3.29 mi (7:45 / mi) +113m 7:00 / mi
ahr:137 max:156 rhr:50 slept:6.9 weight:174.6lbs shoes: Conquest 2014

Overcast, 50F, Cars 3, Critters 1.

Monday Dec 21, 2015 #

4 AM

Run - Road 41:57 intensity: (14 @0) + (20 @1) + (3:31 @2) + (9:46 @3) + (23:45 @4) + (4:21 @5) 4.95 mi (8:29 / mi) +199m 7:32 / mi
ahr:133 max:154 rhr:49 slept:7.5 weight:174lbs shoes: Conquest 2014

32F, clear, light breeze.

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