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Training Log Archive: cmorse

In the 7 days ending Aug 28, 2016:

activity # timemileskm+mload
  Run - Road4 2:15:26 15.9(8:31) 25.59(5:18) 49636.6
  Run - Mixed2 2:04:22 14.03(8:52) 22.58(5:30) 33238.2
  Total6 4:19:48 29.93(8:41) 48.17(5:24) 82874.8
  [1-5]6 4:18:36
averages - rhr:37 weight:175.1lbs

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MoTuWeThFrSaSu

Sunday Aug 28, 2016 #

8 AM

Run - Mixed 1:31:14 intensity: (12 @0) + (47 @1) + (34:11 @2) + (52:40 @3) + (3:24 @4) 10.13 mi (9:00 / mi) +209m 8:28 / mi
ahr:132 max:162 rhr:30 weight:172.4lbs shoes: Conquest 2014

Got back late from Maine, didn't make the Mansfield run this AM. But time to start going long, so around the lake I went, combo of trails, pave and dirt. Walked the climb from the lake, and pretty easy on the 2nd half overall.

Saturday Aug 27, 2016 #

6 AM

Run - Road 40:12 intensity: (16 @0) + (9:35 @1) + (19:45 @2) + (9:52 @3) + (44 @4) 4.58 mi (8:47 / mi) +115m 8:08 / mi
ahr:120 max:157 rhr:43 weight:174.2lbs shoes: Conquest 2014

Long hot solo day at work yesterday (heat index of 154F in one empty zone!) plus packing the daughter for college return meant my first zero in over three weeks. Bummer. Off to Maine later this morning so I added the run up Grahaber to the usual Hare & back route. And waited long enough to do it in daylight for a change of pace..

Friday Aug 26, 2016 #

5 AM

Note
rhr:33 weight:176.4lbs

Thursday Aug 25, 2016 #

9 PM

Run - Road 41:54 intensity: (16 @0) + (42 @1) + (10:43 @2) + (24:59 @3) + (5:14 @4) 5.0 mi (8:23 / mi) +202m 7:27 / mi
ahr:135 max:153 shoes: Conquest 2014

Wasn't looking promising, but then decided I'd regret a zero in the log and that a 5 would be much more respectable. So out into the dark I went...

Wednesday Aug 24, 2016 #

5 AM

Note
rhr:35

The offspring are done with their respective summer jobs, meaning no one needs a ride to work and leaving me as sole breadwinner, so off to work I go in the dim... summer must be over... Will try to sneak a run in later, or perhaps even make it to the Dairy Bar Run this evening...
7 PM

Run - Mixed 33:08 intensity: (4 @0) + (12 @1) + (3:44 @2) + (18:51 @3) + (7:52 @4) + (2:25 @5) 3.9 mi (8:30 / mi) +123m 7:44 / mi
ahr:143 max:177 weight:176.6lbs shoes: Conquest 2014

Dusk... Well, the TDF rates climbs on a numeric scale with the really epic ones rated HC - hors categorie.. I think my heart rate did that on the back half of the powerline push - Garmin Heart Rate Zones run 0 to 5 (5.9 actually). At one point I was running at 6.1, the needle was past maximum to the ambiguous 'No Zone'. 177bpm is 11 beats beyond my calculated max heart rate. Yeah, that hurt...

And my resting rate today was 35, so that gives me a heart rate reserve of 142. Damn... Now if I could lose 10 pounds I might be fast...

Tuesday Aug 23, 2016 #

5 AM

Run - Road 21:18 intensity: (24 @0) + (45 @1) + (7:01 @2) + (11:28 @3) + (1:40 @4) 2.79 mi (7:38 / mi) +55m 7:11 / mi
ahr:130 max:152 weight:176.6lbs shoes: Conquest 2014

47f, clear, almost chilly. Can't remember the last time I ran in cool weather. So fine...

{Edit: Appears to be my fastest time on this route since Fall 2011. May be hope for me yet..}

Monday Aug 22, 2016 #

5 AM

Run - Road 32:02 intensity: (3:10 @1) + (16:16 @2) + (6:40 @3) + (4:48 @4) + (1:08 @5) 3.53 mi (9:04 / mi) +124m 8:11 / mi
ahr:130 max:169 rhr:42 weight:174.6lbs shoes: Conquest 2014

Easy Monday morning jaunt. Bit of a misty pre-dawn start to the day.

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