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Training Log Archive: cmorse

In the 7 days ending Jan 3, 2016:

activity # timemileskm+mload
  Run - Trail3 5:19:43 30.06(10:38) 48.38(6:37) 937128.5
  Run - Road4 2:47:35 17.44(9:37) 28.07(5:58) 57158.1
  Walking1 1:32:05 3.47(26:32) 5.58(16:29) 2318.6
  Run - Mixed1 50:56 5.47(9:19) 8.8(5:47) 18723.6
  Exercises (planks)7 23:502.4
  Total14 10:54:09 56.44 90.83 1717231.3
  [1-5]14 10:50:59
averages - sleep:6.6 rhr:45 weight:173.7lbs

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

7 AM

Run - Trail tempo 48:54 intensity: (19 @0) + (19 @1) + (50 @2) + (7:47 @3) + (30:56 @4) + (8:43 @5) 6.21 mi (7:52 / mi) +101m 7:30 / mi
ahr:136 max:155 rhr:46 slept:6.0 weight:174.2lbs shoes: Bondi B

32F, sunny. Morning run with the TCRC crew on the rail trail in Vernon. Big group - lots of New Years resolutions I think. Ran with Andy, Tony & Erika going out, went to 5k mark, then ran 3k hard and a final couple km to recover. Then off to work..
12 PM

Exercises (planks) 4:00 [1]

3 PM

Note

Whoa... Highest volume training week since the WRC in August of 2014. And I feel pretty damn good. Next week will undoubtedly drop back a little bit but would still like to stay at 40 miles or so...

First real early morning willpower test coming up on Tuesday. Low single digits for the overnight. Time to locate a slightly warmer bit of headgear...
5 PM

Exercises (planks) 4:00 [1]

Saturday Jan 2, 2016 #

7 AM

Run - Road 29:19 intensity: (3 @0) + (29 @1) + (25:51 @2) + (2:56 @3) 2.92 mi (10:02 / mi) +58m 9:27 / mi
ahr:110 max:123 rhr:49 slept:6.0 weight:172.6lbs shoes: Conquest 2014

Short & easy before work.

Exercises (planks) 2:37 [1]

8 PM

Exercises (planks) 4:20 [1]

Friday Jan 1, 2016 #

6 AM

Run - Trail long (New Years Fat Ass) 3:25:49 intensity: (7:58 @1) + (39:03 @2) + (1:41:22 @3) + (45:50 @4) + (11:36 @5) 16.95 mi (12:09 / mi) +764m 10:39 / mi
ahr:123 max:171 rhr:40 slept:7.0 weight:173lbs shoes: 340 ORoc 2010

Since I have to work today, I met Tony at Valley Falls at 6am and we got in (4) 2.5 mile loops before the official start at 8am. Rolled to the start just in time for the group photo, then lingered to grab a quick bite. Then headed out on lap 5 behind most everyone. Had a chance to catch up and chat with Jim H & Earl L for a bit before moving ahead and chatting with many of my Strider friends. 35F, overcast so I could probably have stayed longer and run further but elected to call it a day at 7 laps and head for work. Plus Forest Park on the agenda before work tomorrow. Got a rogue toenail, L foot quite bloody when I got to the greenhouse... oh well, it won't keep me from my appointed rounds. Looks like the sun is coming out anyhow...
6 PM

Note

Probably going to pass on Forest Park tomorrow. Feeling great after today's 17 trail miles, but that puts me close to 50 miles this week, with the weekend still up for grabs. And if I show up at FP, I'll want to race it. So will likely run a couple miles easy here, then head to work. And an easy run Sunday to wrap up the week... No sense doing anything stupid, the year is just getting started...

Exercises (planks) 4:17 [1]

11 PM

Exercises (planks) 2:06 [1]

Thursday Dec 31, 2015 #

5 AM

Run - Road tempo 41:17 intensity: (14 @0) + (32 @1) + (4:16 @2) + (2:26 @3) + (21:27 @4) + (12:22 @5) 4.95 mi (8:20 / mi) +197m 7:25 / mi
ahr:138 max:159 rhr:48 slept:7.5 weight:172.6lbs shoes: Bondi B

34F, foggy. 20+ cars, 6 barking dogs with eery yellow eyes (and electric fence collars).

Easy to Rt30, then tried to push a tempo pace to the top of Bald and then keep a high cadence tempo coming back down. Drifted into zone 5 a bit more than intended, but felt good. Fat Ass tomorrow before work, not sure how many laps I'll venture to do.
5 PM

Note

2015 Recap

A pretty very lackluster year. My least amount of training volume since the depth of the Lyme years in the mid 2000's. The first three month hampered by lots of snow and lack of willpower, then one of my 2 key employees left during a hiring freeze leaving me to pick up the slack for more than half the year. Finally brought a new staff member on in October and things improving since then.

No A meets this year, in fact didn't do any orienteering at all until Pawtuckaway in September. Finally, in late November, decided to get back to it, vowing to run every day in December and get my weight back down to where it should be.

Schedule is still pretty unpredictable, so decided if it was going to happen, it had to be a priority - do it early in the day before life gets in the way. So most runs were done and logged before 5am when I generally get the boys up for school (both in tech programs in other towns). Goal #1 accomplished and even managed to log almost twice the miles I had planned. However, it also means I've logged more road miles than any month since I began logging 15 years ago. Will need to be careful not to incite injury. But 4am runs seem to work for me, I get them done and out of the way and feel good for the day. The weight isn't down to where I want it yet, but the mid torso feels much less gelatinous these days so progress is being made.

Goals for 2016? We'll keep it simple. Do well at NAOC in September and get plenty of quality time in the woods between now and then. Small intermediate goals will be set to keep me motivated..

Here's to a better year in 2016... Happy New Year everyone...

Wednesday Dec 30, 2015 #

8 AM

Run - Road 6:51 intensity: (21 @0) + (31 @1) + (19 @2) + (3:58 @3) + (1:42 @4) 0.75 mi (9:08 / mi) +25m 8:16 / mi
ahr:119 max:139 rhr:42 slept:6.75 weight:172.8lbs shoes: Bondi B

Dropped car of at VW dealership for service. Ran home...

30ish, overcast. Roads good, trails just frozen slush and not much fun to run on...

Run - Trail (Hop River Trail) 48:45 intensity: (1:23 @1) + (3:04 @2) + (36:45 @3) + (7:33 @4) 5.16 mi (9:27 / mi) +68m 9:04 / mi
ahr:122 max:142 shoes: Bondi B

Run - Road 15:31 intensity: (1:09 @2) + (10:59 @3) + (3:23 @4) 1.53 mi (10:09 / mi) +83m 8:41 / mi
ahr:124 max:139 shoes: Bondi B

Run - Trail (Shenipsit Trail) 16:15 intensity: (5 @1) + (1:24 @2) + (12:56 @3) + (1:50 @4) 1.74 mi (9:20 / mi) +3m 9:17 / mi
ahr:123 max:136 shoes: Bondi B

Run - Road 18:12 intensity: (5:48 @2) + (10:00 @3) + (2:24 @4) 2.0 mi (9:06 / mi) +36m 8:37 / mi
ahr:120 max:143 shoes: Bondi B

Tuesday Dec 29, 2015 #

6 AM

Run - Mixed (Hare Loop) 50:56 intensity: (23 @0) + (18 @1) + (2:26 @2) + (18:36 @3) + (29:11 @4) + (2 @5) 5.47 mi (9:19 / mi) +187m 8:25 / mi
ahr:129 max:147 rhr:46 slept:6.5 weight:175.2lbs shoes: Conquest 2014

Hokas were not the optimal shoe choice for sleet covered hills this AM. Pretty messy out, a lot of slipping & sliding going on. About an inch of accumulation.
7 PM

Exercises (planks) 2:30 [1]

Monday Dec 28, 2015 #

6 AM

Run - Road (Schoolhouse) 56:25 intensity: (1:37 @0) + (39 @1) + (40:18 @2) + (13:49 @3) + (2 @4) 5.29 mi (10:40 / mi) +171m 9:42 / mi
ahr:111 max:129 rhr:45 weight:175.4lbs shoes: Bondi B

Tried to keep it in Zone 2, easy.. but not easy to run that slow... started in the dim, pretty dawn skies by the finish.. 33F, clear... Tomorrow not looking so pleasant...
9 AM

Walking 1:32:05 intensity: (13 @0) + (12:46 @1) + (1:07:51 @2) + (10:01 @3) + (1:09 @4) + (5 @5) 3.47 mi (26:32 / mi) +23m 26:00 / mi
ahr:108 max:150

Driveway to basement w/ 18kg weights x 101 reps...

aka - moving pellets into basement. The gps trace is remarkably stable for such a short distance, nearness to house and going into the basement 100 times. New watch also picks up Glonass satellites for tighter accuracy (currently off), should have done half the load with both gps & glonass enabled to compare.

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