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Training Log Archive: cmorse

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Run - Road6 2:41:44 21.02(7:42) 33.83(4:47) 522107.4
  Run - Trail1 1:18:43 7.54(10:26) 12.13(6:29) 15163.2
  Total7 4:00:27 28.56(8:25) 45.96(5:14) 673170.6
  [1-5]7 3:59:27
averages - rhr:40 weight:80kg

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

Note
rhr:45 weight:79.6kg

8 AM

Run - Trail (5.0) 1:18:43 intensity: (16 @0) + (7 @1) + (32 @2) + (7:53 @3) + (16:15 @4) + (53:40 @5) 7.54 mi (10:26 / mi) +151m 9:50 / mi
ahr:154 max:184 shoes: Speed Cross Varios 2015

Sunday MTR Social Run at Mansfield Hollow, this week a special joint run with CT Trailmixers - very big group 25-30 plus assorted canines. Typically there are 3-4 spots where we stop and wait for everyone to regroup, and not wanting to get chilled standing around I retraced my steps back to the sweep group for bonus miles, only to get to the regroup spot to find everyone had gone ahead. So Mark and I kicked it into chase mode to hunt them down. Managed to get a Strava Course Record for the 1.2 mile segment in the process. Cool... And a very fine (and large) post run breakfast at Pine Acres in Chaplin. A good solid run...

184 bpm max... whoa... not sure if that's a cold weather anomaly or not...

Saturday Dec 10, 2016 #

6 AM

Note
rhr:38 weight:79.4kg

8 AM

Run - Road warm up/down (2.0) 7:40 intensity: (23 @0) + (14 @1) + (25 @2) + (2:46 @3) + (2:59 @4) + (53 @5) 0.86 mi (8:55 / mi) +27m 8:07 / mi
ahr:128 max:156 shoes: Conquest 2014

Run - Road race (3.4) 21:07 intensity: (6 @0) + (8 @1) + (9 @2) + (1:03 @3) + (4:27 @4) + (15:14 @5) 3.13 mi (6:45 / mi) +33m 6:32 / mi
ahr:149 max:167 shoes: Conquest 2014

18F, chilly all the way around. Goal was to run with high cadence (186avg, 195max). Optimistically hoped for 21 minutes, not off by much. 14th of 124, slipped a spot from last week, but larger field by a good bit. Steve, George & Lyn in attendance, but alas, no Philster, what a slacker....

Friday Dec 9, 2016 #

Note
rhr:39 weight:79.8kg

4 PM

Run - Road (2.9) 19:57 intensity: (17 @1) + (6 @2) + (9:03 @3) + (9:40 @4) + (51 @5) 2.67 mi (7:28 / mi) +95m 6:44 / mi
ahr:135 max:162 shoes: Conquest 2014

At dusk, 28F & windy. Not at all motivated...

Thursday Dec 8, 2016 #

Note
rhr:40 weight:79.7kg

Going to miss the next two weeks at Forest Park. Damn, so much for trying to be consistent about it.
3 PM

Run - Road (3.5) 28:44 intensity: (20 @1) + (10 @2) + (2:25 @3) + (15:01 @4) + (10:48 @5) 3.74 mi (7:41 / mi) +55m 7:21 / mi
ahr:144 max:157 shoes: Speed Cross Varios 2015

Hayden stayed after school so went early and ran a few on rail trail access from rear ballfield.

Wednesday Dec 7, 2016 #

Note
rhr:41 weight:80.8kg

4 PM

Run - Road (3.1) 22:28 intensity: (10 @0) + (4 @1) + (6 @2) + (3:37 @3) + (17:34 @4) + (57 @5) 2.82 mi (7:58 / mi) +54m 7:31 / mi
ahr:138 max:153 shoes: Conquest 2014

Just a quick jaunt down the dirt to have something in the log..

Tuesday Dec 6, 2016 #

5 AM

Note
rhr:37 weight:79.9kg

3 PM

Run - Road (3.6) 41:07 intensity: (5 @0) + (10 @1) + (4 @2) + (8:58 @3) + (17:56 @4) + (13:54 @5) 5.0 mi (8:13 / mi) +195m 7:20 / mi
ahr:142 max:157 shoes: Conquest 2014

Easy jaunt up and down, got it done...

Monday Dec 5, 2016 #

5 AM

Note
rhr:42 weight:80.9kg

5 PM

Run - Road (3.5) 20:41 intensity: (10 @1) + (3 @2) + (43 @3) + (3:45 @4) + (16:00 @5) 2.8 mi (7:23 / mi) +62m 6:55 / mi
ahr:152 max:168 shoes: Conquest 2014

Brisk run down the dirt road in the dark. No traffic that way...

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