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Training Log Archive: cmorse

In the 7 days ending Feb 7, 2016:

activity # timemileskm+mload
  Run - Road7 6:29:44 41.84(9:19) 67.33(5:47) 1126165.7
  Run - Trail1 1:44:07 11.4(9:08) 18.35(5:41) 25145.2
  Exercises (planks)4 46:004.6
  Gym - Misc Machines1 9:18 1581.9
  Exercises (pushups)2 4:400.5
  Total12 9:13:49 53.24 85.68 1535217.8
  [1-5]12 9:11:07
averages - sleep:6.4 rhr:47 weight:169lbs

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

Exercises (planks) 18:00 [1]

Exercises (pushups) 2:40 [1]

7 AM

Run - Road 1:09:07 intensity: (14 @0) + (1:43 @1) + (12:53 @2) + (33:40 @3) + (20:37 @4) 7.89 mi (8:46 / mi) +188m 8:09 / mi
ahr:123 max:142 rhr:44 slept:8.75 weight:168lbs shoes: Mafate Speed 2015

18F, clear. Just an easy meandering run around the 'hood. Dirt road not great, but fine for this pace. Black ice in a few spots, easily identified and avoided...

Decent mileage week, need to catch up on core. I guess I could do that while the rest of the world watches TV this afternoon...

Saturday Feb 6, 2016 #

8 AM

Run - Road 9:06 intensity: (15 @0) + (16 @1) + (1:35 @2) + (2:24 @3) + (4:36 @4) 1.01 mi (9:01 / mi) +20m 8:29 / mi
ahr:124 max:138 shoes: 340 ORoc 2010

Run - Road 50:01 intensity: (14 @0) + (13 @1) + (2:48 @2) + (9:16 @3) + (18:03 @4) + (19:27 @5) 6.27 mi (7:59 / mi) +92m 7:38 / mi
ahr:139 max:164 rhr:46 slept:7.3 weight:170.2lbs shoes: 340 ORoc 2010

16F to start, icy roads on Park Rd & Porter Lake. Ran solid for about 10 minutes, then decided to just dial it back as I've already got plenty of miles this week a felt no compulsion to race it. So I guess I ran positive splits.

Run - Road 2:58 intensity: (18 @0) + (1:12 @1) + (1:28 @2) 0.23 mi (12:54 / mi) +20m 10:09 / mi
ahr:96 max:110 shoes: 340 ORoc 2010

Friday Feb 5, 2016 #

4 AM

Run - Road (1.5) 27:39 intensity: (35 @1) + (19:08 @2) + (7:43 @3) + (13 @4) 2.83 mi (9:46 / mi) +55m 9:13 / mi
ahr:114 max:130 rhr:49 slept:5.85 shoes: Mafate Speed 2015

35F, snowing prodigiously, but not yet sticking to road surfaces. Not much energy after last nights run, but got the AM run done. May have to double up today as I have a physical at 11am and probably won't feel like driving in this crap....
10 AM

Run - Road (2.1) 50:32 intensity: (20 @0) + (3:54 @1) + (10:22 @2) + (20:41 @3) + (15:15 @4) 4.66 mi (10:51 / mi) +145m 9:53 / mi
ahr:121 max:145 weight:167.8lbs shoes: Mafate Speed 2015

Too crappy to drive, so ran to town for my physical. About 10" so far, roads largely unplowed. A lot more effort than I wanted to expend....

Run - Road (2.3) 52:20 intensity: (29 @0) + (5:03 @1) + (14:18 @2) + (21:13 @3) + (8:25 @4) + (2:52 @5) 4.61 mi (11:21 / mi) +136m 10:24 / mi
ahr:119 max:171 shoes: Mafate Speed 2015

Roads even crappier, not much space to run. Had to step well into the deeps when cars approached..

Thursday Feb 4, 2016 #

5 AM

Exercises (planks) 12:00 [1]
rhr:52 slept:6.4 weight:170.6lbs

Too damned tired to run this AM. Maybe later.. 55F before dawn, very wrong.
5 PM

Gym - Misc Machines (Jacobs Ladder) 9:18 intensity: (2:31 @1) + (5:47 @2) + (28 @3) + (26 @4) + (6 @5) +158m
ahr:105 max:152

Run - Trail warm up/down (2.0) 23:50 intensity: (3 @0) + (23 @1) + (1:15 @2) + (18:35 @3) + (1:20 @4) + (2:14 @5) 2.5 mi (9:32 / mi) +30m 9:12 / mi
ahr:126 max:162 shoes: Conquest 2014

Run - Trail (2.5) 1:20:17 intensity: (22 @0) + (22 @1) + (3:33 @2) + (33:29 @3) + (42:18 @4) + (13 @5) 8.9 mi (9:01 / mi) +222m 8:22 / mi
ahr:128 max:160 weight:169.4lbs shoes: Conquest 2014

Wednesday Feb 3, 2016 #

Exercises (planks) 8:00 [1]

3 AM

Run - Road (1.5) 36:22 intensity: (14 @0) + (1:23 @1) + (26:25 @2) + (8:18 @3) + (2 @4) 3.45 mi (10:32 / mi) +111m 9:35 / mi
ahr:111 max:129 rhr:46 slept:4.8 weight:168.4lbs shoes: Conquest 2014

32F, light breeze. Out the door early for an easy recovery run before the rain arrives. Schedule likely wouldn't allow a run later anyhow...

Tuesday Feb 2, 2016 #

Exercises (planks) 8:00 [1]
rhr:47 slept:4.5

Late nights, erratic schedules, spotty meal schedule. Not so conducive for getting out of bed at 4am. Will attempt to squeeze something in later....

Exercises (pushups) 2:00 [1]

6 PM

Run - Road tempo (3.8) 44:10 intensity: (7 @0) + (24 @1) + (30 @2) + (2:44 @3) + (4:14 @4) + (36:11 @5) 5.88 mi (7:31 / mi) +171m 6:53 / mi
ahr:150 max:170 weight:168.8lbs shoes: Conquest 2014

40F. Quick jaunt before Strider Steering meeting. Goal was to keep cadence as high as possible. Got it done...

Monday Feb 1, 2016 #

4 AM

Run - Road (2.2) 47:29 intensity: (6 @0) + (29 @1) + (19:40 @2) + (14:05 @3) + (13:09 @4) 5.01 mi (9:29 / mi) +189m 8:29 / mi
ahr:120 max:139 rhr:48 slept:7.2 weight:168.8lbs shoes: Conquest 2014

45F, clear, which is very wrong for 4am on Feb 1st, but was quite pleasant running... Easy jaunt up to Bald Hill. Calf a little tight, but better than past few days. Stretching seems to help.

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