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Training Log Archive: cmorse

In the 7 days ending Jan 1, 2017:

activity # timemileskm+mload
  Run - Road3 2:32:17 16.48(9:14) 26.52(5:45) 23065.1
  Walking1 1:23:38 4.26(19:38) 6.86(12:12) 760.2
  Run - Trail1 1:18:02 7.23(10:48) 11.64(6:42) 27760.8
  Run - Mixed1 53:46 6.12(8:47) 9.85(5:28) 12025.1
  Total5 6:07:43 34.09(10:47) 54.86(6:42) 703151.2
  [1-5]5 4:44:25
averages - rhr:41 weight:175.4lbs

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

6 AM

Note
rhr:47 weight:173.6lbs

8 AM

Run - Trail (5.0) 1:18:02 intensity: (12 @0) + (5 @1) + (15 @2) + (6:54 @3) + (23:58 @4) + (46:38 @5) 7.23 mi (10:48 / mi) +277m 9:39 / mi
ahr:150 max:176 shoes: 340 ORoc 2011

Annual Shenipsit Strider Fat Ass. Good turnout, much ice. O-Rocs were a solid choice. Three laps, felt good, could have done more, but didn't feel compelled to. Pushed the hills hard on the last lap.

Instagram


Saturday Dec 31, 2016 #

7 AM

Note
rhr:41 weight:173.8lbs

8 AM

Run - Road warm up/down 9:12 intensity: (10 @0) + (27 @1) + (1:07 @2) + (6:45 @3) + (43 @4) 0.94 mi (9:47 / mi) +21m 9:10 / mi
ahr:121 max:144 shoes: Speed Cross Varios 2015

Run - Road race (4.5) 47:47 intensity: (13 @1) + (6 @2) + (1:42 @3) + (15:09 @4) + (30:37 @5) 6.31 mi (7:34 / mi) +87m 7:16 / mi
ahr:151 max:168 shoes: Speed Cross Varios 2015

Icy roads today, raced the first 5km at full effort, then dialed it back to threshold effort for 2nd half. Usual suspects in attendance..

23 of 110, 4th M50

Friday Dec 30, 2016 #

6 AM

Note
rhr:53 weight:177.6lbs

Thursday Dec 29, 2016 #

6 AM

Note
weight:175.4lbs

7 AM

Run - Road (2.1) 51:25 intensity: (13 @0) + (13 @1) + (23:07 @2) + (27:52 @3) 5.13 mi (10:01 / mi) +69m 9:37 / mi
ahr:115 max:125 shoes: Speed Cross Varios 2015

Going to try and make a run at SoundRunner's Winter Warrior Challenge - at least a mile, outside, every day in January. Three tiers, 1,3 or 5 miles per day. Gonna try for the 5 mile tier and see how long I can stay there. So today was a running start - 5 miles to the winter barrier by the lake, my alternate route will be Bald Hill (not dirt, but more traffic).

Picking up the replacement for the Golf later this AM - a 2017 Chevy Volt, range extended electric. Looking forward to it. Can't get rid of the VW for a few more weeks, so will have 4 cars for a short spell. Hope we don't get any heavy snowstorms...

Wednesday Dec 28, 2016 #

6 AM

Note
rhr:31 weight:175.2lbs

8 AM

Run - Road (2.0) 43:53 intensity: (15 @0) + (8 @1) + (25:15 @2) + (17:49 @3) + (26 @4) 4.1 mi (10:42 / mi) +53m 10:17 / mi
ahr:113 max:143 shoes: Speed Cross Varios 2015

Easy rail trail run with TCRC crew...

Walking (1.0) 1:23:38 intensity: (1:22:28 @0) + (41 @1) + (16 @2) + (13 @3) 4.26 mi (19:38 / mi) +76m 18:36 / mi
ahr:72 max:102 shoes: Mafate Speed 2015

Walk w/ Ellen & Anna

Tuesday Dec 27, 2016 #

6 AM

Note
rhr:39 weight:177.2lbs

Monday Dec 26, 2016 #

5 AM

Note
rhr:33 weight:174.8lbs

Awake at the usual hour, but zero inclination to actually get out of bed.
8 AM

Run - Mixed (3.5) 53:46 intensity: (23 @2) + (24:33 @3) + (27:47 @4) + (1:03 @5) 6.12 mi (8:47 / mi) +120m 8:17 / mi
ahr:134 max:151 shoes: Speed Cross Varios 2015

Easy jaunt down SLR to Cervens, elected to wander back through Shafran - quite icy in spots, clear & nice in others...

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