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Training Log Archive: cmorse

In the 7 days ending Sep 4, 2016:

activity # timemileskm+mload
  Run - Road4 2:23:43 16.82(8:33) 27.07(5:19) 51565.5
  Run - Trail1 1:50:13 8.99(12:16) 14.47(7:37) 19635.0
  Orienteering3 1:00:28 4.39(13:47) 7.06(8:34) 456c31.3
  Total8 5:14:24 30.2(10:25) 48.6(6:28) 71556c131.7
  [1-5]8 5:12:30
averages - rhr:40 weight:174.4lbs

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MoTuWeThFrSaSu

Sunday Sep 4, 2016 #

8 AM

Run - Trail 1:50:13 intensity: (41 @0) + (6:39 @1) + (15:51 @2) + (1:10:20 @3) + (16:41 @4) + (1 @5) 8.99 mi (12:16 / mi) +196m 11:29 / mi
ahr:121 max:149 rhr:35 weight:174.4lbs

Saturday Sep 3, 2016 #

5 PM

Orienteering race 14:45 intensity: (26 @0) + (2 @1) + (7 @2) + (1:21 @3) + (1:55 @4) + (10:54 @5) 1.44 mi (10:15 / mi) +1m 10:13 / mi
ahr:150 max:170 17c shoes: 212 X-Talon 2012

6 PM

Orienteering race 8:37 intensity: (13 @0) + (6 @1) + (2 @2) + (20 @3) + (3:39 @4) + (4:17 @5) 0.78 mi (11:03 / mi) +1m 11:00 / mi
ahr:146 max:168 12c shoes: 212 X-Talon 2012

8 PM

Orienteering race 37:06 intensity: (2:00 @1) + (9:39 @2) + (14:47 @3) + (10:32 @4) + (8 @5) 2.17 mi (17:06 / mi) +2m 17:04 / mi
ahr:122 max:153 27c rhr:38 shoes: 212 X-Talon 2012

Friday Sep 2, 2016 #

4 AM

Run - Road 26:57 intensity: (22 @0) + (1:56 @1) + (16:24 @2) + (8:15 @3) 2.68 mi (10:03 / mi) +94m 9:04 / mi
ahr:109 max:126 rhr:36 shoes: Conquest 2014

Up the hill and back, nice and easy.

Thursday Sep 1, 2016 #

5 AM

Note
rhr:39 weight:177.2lbs

5 PM

Run - Road intervals 24:11 intensity: (11 @0) + (5 @1) + (30 @2) + (8:09 @3) + (12:55 @4) + (2:21 @5) 2.83 mi (8:33 / mi) +54m 8:04 / mi
ahr:136 max:156 shoes: 285 Roclite C

So O season starts Saturday with the Corn Maze Champs. Plan was for short easy stroll to Hare and back. Which turned into 9x160m intervals instead. CMO will be 3 races, all short and fast so need to remember how to over-rev the engine. 11 races over the next 4 weekends.. Bring it...

Wednesday Aug 31, 2016 #

3 AM

Run - Road 56:48 intensity: (1 @0) + (21 @1) + (4:32 @2) + (18:44 @3) + (32:54 @4) + (16 @5) 6.76 mi (8:24 / mi) +265m 7:29 / mi
ahr:132 max:187 rhr:44 weight:173.2lbs shoes: Conquest 2014

Didn't make it out the door last night, sadly had to take my 2nd zero of the month. So might as well head out the door before 4am and go a little longer than originally planned today. Not really a long run, but longer than my typical run of late..

Tuesday Aug 30, 2016 #

5 AM

Note
rhr:45 weight:170lbs

Legs weren't feeling it on the heels of last night's run, so stayed in bed until 5:15.

Monday Aug 29, 2016 #

5 AM

Note
rhr:40 weight:177lbs

Reset back to regular schedule, should have run this AM but didn't, perhaps later. Anna off to Portland, classes start today, Jackson starts tomorrow, Hayden on Wednesday...
9 PM

Run - Road 35:47 intensity: (16 @1) + (3:17 @2) + (9:40 @3) + (13:10 @4) + (9:24 @5) 4.55 mi (7:52 / mi) +102m 7:21 / mi
ahr:138 max:160 shoes: Conquest 2014

Got out the door late. Goal was a gradually increasing pace with each km a bit faster than previous, but going totally on 'feel' and not watching the watch. Ramped up too quickly and peaked early in km 4, which was only a few seconds slower than 3 and was uphill, but still need to be more disciplined about metering the effort out over the full distance. Practice....

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