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Training Log Archive: cmorse

In the 7 days ending Jan 17, 2016:

activity # timemileskm+mload
  Run - Road6 4:59:23 32.55(9:12) 52.38(5:43) 1062107.5
  Run - Mixed1 55:46 5.9(9:27) 9.49(5:52) 21031.1
  Core8 32:003.2
  Run - Trail1 21:09 2.48(8:32) 3.99(5:18) 7419.3
  Total12 6:48:18 40.93 65.87 1346161.0
  [1-5]12 6:47:29
averages - sleep:6.7 rhr:46 weight:77.5kg

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MoTuWeThFrSaSu

Sunday Jan 17, 2016 #

8 AM

Core 3:20 [1]

Core 40 [1]

11 AM

Run - Mixed (3.0) 55:46 intensity: (22 @1) + (2:05 @2) + (13:59 @3) + (31:15 @4) + (8:05 @5) 5.9 mi (9:27 / mi) +210m 8:31 / mi
ahr:135 max:175 rhr:45 slept:8.2 weight:76kg shoes: Mafate Speed 2015

36F, overcast. Was hoping to make it to the WCOC meeting this afternoon, but schedule precludes that, so an hour of mostly trail, dirt roads and a bit of pavement to make it all work. Another consistent week in the books...
2 PM

Core 4:00 [1]

Saturday Jan 16, 2016 #

4 PM

Run - Road long 1:51:06 intensity: (10 @0) + (52 @1) + (28:02 @2) + (1:17:20 @3) + (4:42 @4) 11.66 mi (9:32 / mi) +382m 8:39 / mi
ahr:119 max:136 rhr:47 slept:8.5 weight:76.6kg shoes: Conquest 2014

Bailed on Forest Park again, went to work for a while, then went to movies with Ellen & Hayden. Turned out I didn't have to pick up Jackson from skiing, so wandered out for a longish run...

Friday Jan 15, 2016 #

5 AM

Core 4:00 [1]
rhr:45 slept:6.65

Awake at 3:45, legs suggested the morning off, brain obliged. So just laid in bed for 75 minutes before arising to get the boys up. A shame really as the temp is 26F this AM and it probably would been quite pleasant running. Will see if an opportunity to sneak out manifests later.
3 PM

Run - Road warm up/down 5:05 intensity: (30 @1) + (1:22 @2) + (2:58 @3) + (14 @4) + (1 @5) 0.6 mi (8:28 / mi) +33m 7:15 / mi
ahr:116 max:147 shoes: Mafate Speed 2015

Run - Trail tempo (3.2) 21:09 intensity: (11 @3) + (2:03 @4) + (18:55 @5) 2.48 mi (8:32 / mi) +74m 7:48 / mi
ahr:155 max:173 weight:77.5kg shoes: Mafate Speed 2015

New shoes. 40F, daylight. Light coating of slush on thawed trails. About 400m in, decided legs felt really good to be on trails, so I red-lined the loop. Thought my chest might explode, but the legs felt great.

Run - Road warm up/down 9:07 intensity: (17 @2) + (6:59 @3) + (16 @4) + (1:35 @5) 0.87 mi (10:29 / mi) +29m 9:31 / mi
ahr:129 max:160 shoes: Mafate Speed 2015

Thursday Jan 14, 2016 #

3 AM

Run - Road 1:02:03 intensity: (12 @0) + (6:52 @1) + (50:13 @2) + (4:46 @3) 5.69 mi (10:54 / mi) +214m 9:46 / mi
ahr:107 max:128 rhr:47 slept:6.6 weight:78.2kg shoes: Conquest 2014

16F, clear. Slow & easy, trying to stay zone 2, even up hills.

Wednesday Jan 13, 2016 #

6 AM

Run - Road 1:03:07 intensity: (7 @0) + (42 @1) + (2:49 @2) + (21:07 @3) + (34:31 @4) + (3:51 @5) 7.62 mi (8:17 / mi) +184m 7:42 / mi
ahr:132 max:153 rhr:44 slept:6.2 weight:77.4kg shoes: Bondi B

20F Brisk wind made it feel quite a bit colder, especially in exposed areas along lake. Later start today, after getting boys on bus. Not much snow, perhaps an inch on grass, dirt road, driveway had barely a trace, went out with shovel at 5am, came right back in. Should melt clear by noon.

Core 3:20 [1]

Core 40 [1]

Tuesday Jan 12, 2016 #

4 AM

Run - Road 20:46 intensity: (20 @0) + (18 @1) + (40 @2) + (2:59 @3) + (7:31 @4) + (8:58 @5) 2.81 mi (7:23 / mi) +98m 6:40 / mi
ahr:140 max:162 rhr:46 slept:5.65 weight:78.1kg shoes: Bondi B

17F, planned on longer, but delayed getting out door, so settled for a shorter threshold jaunt with what time I had...

Core 2:40 [1]

Core 1:20 [1]

5 PM

Core 3:20 [1]

Core 40 [1]

Monday Jan 11, 2016 #

4 AM

Run - Road 28:09 intensity: (34 @1) + (3:02 @2) + (8:15 @3) + (16:04 @4) + (14 @5) 3.3 mi (8:32 / mi) +122m 7:39 / mi
ahr:128 max:148 rhr:48 slept:5.4 weight:78.5kg shoes: Conquest 2014

34F, blustery. A few black ice patches. 3 cars, one cat

Core 2:40 [1]

Core 1:20 [1]

5 PM

Core 2:40 [1]

Core 1:20 [1]

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