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Training Log Archive: cmorse

In the 7 days ending Jan 10, 2016:

activity # timemileskm+mload
  Run - Road7 4:08:35 28.36(8:46) 45.64(5:27) 905107.9
  Run - Trail1 2:20:03 12.28(11:24) 19.76(7:05) 41370.2
  Exercises (planks)9 29:002.9
  Exercises (pushups)9 8:200.8
  Total13 7:05:58 40.64 65.4 1318181.8
  [1-5]13 7:04:49
averages - sleep:6.7 rhr:44 weight:172.5lbs

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

5 AM

Run - Road 1:00:07 intensity: (8 @0) + (30 @1) + (16:16 @2) + (38:52 @3) + (4:21 @4) 6.38 mi (9:25 / mi) +175m 8:41 / mi
ahr:120 max:138 rhr:45 slept:7.3 weight:168.8lbs shoes: Bondi B

39F, breezy. Getting it done before the rain. Thought about going longer, but no real reason to....

Exercises (planks) 3:00 [1]

Exercises (pushups) 1:00 [1]

1 PM

Exercises (planks) 3:00 [1]

Exercises (pushups) 1:00 [1]

Saturday Jan 9, 2016 #

6 AM

Run - Road 26:27 intensity: (11 @0) + (31 @1) + (2:22 @2) + (13:45 @3) + (9:27 @4) + (11 @5) 2.79 mi (9:29 / mi) +122m 8:21 / mi
ahr:126 max:149 shoes: 285 Roclite C

In the dim, road run up to the Forest.

Run - Trail 2:20:03 intensity: (22 @0) + (3:00 @1) + (10:04 @2) + (46:49 @3) + (1:02:48 @4) + (17:00 @5) 12.28 mi (11:24 / mi) +413m 10:20 / mi
ahr:131 max:180 rhr:42 slept:8.3 weight:168.8lbs shoes: 285 Roclite C

Trails over to Gulf Rd. Met up with a big group of folks from a number of area running groups. First usual sampler course, the a pause, the about half the group heading out for more trails, I eventually splintered from the group to head for home, a combination of trails and off trail fartlek stuff.

Had a major spike in HR at one point, was working hard but certainly didn't feel like a max effort, maybe a sensor anomaly? Settled back to a believable number after a couple minutes...
5 PM

Exercises (planks) 3:20 [1]

Exercises (pushups) 40 [1]

Friday Jan 8, 2016 #

5 AM

Note
rhr:45 slept:7.0

Achy, headache... not this morning...
7 PM

Run - Road 44:35 intensity: (14 @0) + (10 @1) + (1:09 @2) + (17:20 @3) + (20:13 @4) + (5:29 @5) 5.4 mi (8:15 / mi) +123m 7:43 / mi
ahr:133 max:166 weight:173.8lbs

Thursday Jan 7, 2016 #

4 AM

Run - Road 25:17 intensity: (21 @1) + (32 @2) + (3:26 @3) + (6:32 @4) + (14:26 @5) 3.31 mi (7:38 / mi) +122m 6:51 / mi
ahr:143 max:159 rhr:42 slept:6.25 weight:174lbs shoes: Conquest 2014

17F, clear. Still pretty tired upon waking, but felt ok once out the door. Harder effort than yesterday, trying to push each km a little faster than the previous one, focusing on cadence. 4 cars, no critters, most of the holiday lights gone for the season. Felt darker out...

The G is being real stubborn about moving, even though I'm well under my calorie target each day.
9 PM

Exercises (planks) 3:20 [1]

Exercises (pushups) 2:00 [1]

Wednesday Jan 6, 2016 #

4 AM

Run - Road 18:57 intensity: (8 @0) + (19 @1) + (7:10 @2) + (11:20 @3) 2.01 mi (9:26 / mi) +40m 8:53 / mi
ahr:116 max:127 rhr:42 slept:6.75 weight:174.6lbs shoes: Conquest 2014

Not feeling it today. Woke to alarm (I almost always wake before alarm) didn't want to get out of bed, really didn't feel like getting dressed and hitting pavement. But knew it was unlikely to happen later if I blew it off, so out the door for about the most pathetic run I can ever recall doing. Sometimes once out the door you feel more into it, today wasnt one of those.

Up & down the street and once around the house for an even 2.

A tad warmer today, 7F instead of 6F...
5 AM

Note

Nifty GC import box on my log page this AM, much simpler than exporting from garmin (which their app still doesn't do, have to export from website), then email the tcx off to AP and wait for processing. Now I can just select activities to import from a list and one-click import. Thanks Ken!
8 PM

Exercises (pushups) 40 [1]

Exercises (planks) 3:20 [1]

Tuesday Jan 5, 2016 #

4 AM

Run - Road 31:22 intensity: (6 @0) + (29 @1) + (8:45 @2) + (17:35 @3) + (4:27 @4) 3.42 mi (9:10 / mi) +111m 8:20 / mi
ahr:121 max:137 rhr:42 slept:6.0 weight:174.4lbs shoes: Bondi B

Clear, cold, breezy. 6F. Knees a little achy after this one, perhaps the road gets harder at 6F?

Exercises (planks) 3:20 [1]

Exercises (pushups) 40 [1]

Monday Jan 4, 2016 #

3 AM

Run - Road 41:50 intensity: (26 @1) + (2:31 @2) + (8:03 @3) + (24:33 @4) + (6:17 @5) 5.05 mi (8:17 / mi) +213m 7:19 / mi
ahr:134 max:166 rhr:52 slept:5.5 weight:172.8lbs shoes: Conquest 2014

32F, flurries, light breeze. Hare via Grahaber & Bonair Hill. Good run.

Exercises (planks) 3:20 [1]

Exercises (pushups) 40 [1]

5 PM

Exercises (planks) 3:20 [1]

Exercises (pushups) 40 [1]

9 PM

Exercises (pushups) 1:00 [1]

Exercises (planks) 3:00 [1]

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