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Training Log Archive: cmorse

In the 7 days ending Jan 8, 2017:

activity # timemileskm+mload
  Run - Road6 4:54:14 34.93(8:25) 56.22(5:14) 955159.2
  Run - Trail2 1:38:58 8.65(11:26) 13.92(7:07) 31448.3
  Total8 6:33:12 43.58(9:01) 70.14(5:36) 1269207.5
  [1-5]8 6:32:31
averages - rhr:45 weight:79.6kg

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

Note

Crandalls w/ Dom @ 7:30 to mark course, then Strider Party in PM
5 AM

Note
rhr:44 weight:79.1kg

Time to deal with snow, then break trail & course marking at Crandalls, then work, the Strider Bash, then home for game night...

And it's 4F outside...
7 AM

Run - Trail (3.0) 36:30 intensity: (43 @1) + (3:04 @2) + (27:05 @3) + (5:38 @4) 2.9 mi (12:35 / mi) +105m 11:19 / mi
ahr:126 max:138 shoes: 340 ORoc 2011

About 6" of fresh snow. Breaking trail with Dom for a 3ish mile loop for the afternoon fun run to coincide with the Annual Strider Post Holiday Shindig at the Lodge at Crandalls. Not really enough snow to provide a base, and light/fluffy enough that you are essentially going all the way to ground, yet enough snow to hide the rocks and hazards. Dom went down a couple times, I had a few stumbles but stayed upright. The deer have been out on the trails this AM, but otherwise fresh powder with some evidence of yesterdays foot traffic on the more popular trails.

Only did a single lap to break things out and clarify potentially confusing corners to Dom who doesn't know the park very well. Then off to work for me, and another loop or two for Dom to put out course marking flags.

Most likely do another loop this afternoon as I hope to be done here at work in time to make the fun run and party... so might as well just stay in my running clothes - not like I'm going to see anyone on campus today, eh?
2 PM

Run - Trail (3.3) 30:43 intensity: (10 @1) + (1:00 @2) + (3:40 @3) + (22:43 @4) + (3:10 @5) 2.9 mi (10:36 / mi) +105m 9:31 / mi
ahr:141 max:166 shoes: 340 ORoc 2011

And a couple laps before the party, before the official fun run. Finished lap 2 as the group was assembling, elected not to do another...

Run - Trail 31:45 intensity: (16 @1) + (21 @2) + (4:39 @3) + (24:15 @4) + (2:14 @5) 2.85 mi (11:08 / mi) +104m 10:01 / mi
ahr:139 max:172

Saturday Jan 7, 2017 #

6 AM

Note
rhr:51 weight:78.9kg

4 PM

Run - Road (3.2) 44:15 intensity: (14 @0) + (7 @1) + (15 @2) + (22:37 @3) + (21:02 @4) 5.13 mi (8:38 / mi) +70m 8:16 / mi
ahr:132 max:144 shoes: Speed Cross Varios 2015

Had to skip FP to take Jackson to a doctor appt in Glastonbury. Snow started in earnest while we were there, so a slow drive home.

Got out the door just about dusk, headlamp/handheld for safety. Opted for dirt to avoid any vehicle traffic, saw a few anyway, but all gave all wide, slow pass. Except for town plow, I crossed to wrong side of road to allow him to continue his duties unabated. Slick, but overall pace not bad, all things considered. About 3" so far.

Friday Jan 6, 2017 #

5 AM

Note
rhr:54 weight:79kg

5 PM

Run - Road (4.0) 46:30 intensity: (6 @0) + (3 @1) + (12 @2) + (8:42 @3) + (26:41 @4) + (10:46 @5) 6.03 mi (7:43 / mi) +131m 7:13 / mi
ahr:143 max:161 shoes: Conquest 2014

Shortly after dusk, wet roads getting slick... but another one done...

Thursday Jan 5, 2017 #

5 AM

Note
rhr:54 weight:80kg

3 PM

Run - Road (4.0) 38:41 intensity: (10 @1) + (4 @2) + (8:23 @3) + (10:49 @4) + (19:15 @5) 5.1 mi (7:35 / mi) +69m 7:17 / mi
ahr:143 max:159 shoes: Speed Cross Varios 2015

Out to the barrier and back. Never felt fast, but pace seemed better than it felt, so I kept pushing it harder as I went. Under 38 for the 5 mile mark.

Snow in the forecast, so tomorrow will likely be a PM run as well..

Wednesday Jan 4, 2017 #

3 AM

Run - Road (3.8) 59:20 intensity: (11 @0) + (8 @1) + (38 @2) + (16:50 @3) + (34:35 @4) + (6:58 @5) 6.84 mi (8:40 / mi) +219m 7:53 / mi
ahr:137 max:156 shoes: Conquest 2014

Foggy, dark. Headlamp useless in mist, only on for cars which were few and far between at this hour. Out Grahaber>Cider Mill>Pinnacle to Snipsic Lake and back.

Note
rhr:40 weight:80.3kg

Tuesday Jan 3, 2017 #

4 AM

Run - Road (3.1) 46:14 intensity: (9 @1) + (31 @2) + (25:28 @3) + (18:42 @4) + (1:24 @5) 5.02 mi (9:13 / mi) +201m 8:11 / mi
ahr:131 max:151 shoes: Speed Cross Varios 2015

Back to work means back to stupid early if I'm going to run most days. Rainy, dark, dirt section of Bald Hill was just a glossy shit-show, ran in woods beside road to evade sliding... But another one in the books...

Note
rhr:41 weight:80.1kg

Monday Jan 2, 2017 #

6 AM

Note
rhr:30 weight:79.5kg

7 AM

Run - Road (3.8) 59:14 intensity: (10 @0) + (8 @1) + (14 @2) + (23:43 @3) + (27:46 @4) + (7:13 @5) 6.81 mi (8:42 / mi) +266m 7:45 / mi
ahr:136 max:156 shoes: Conquest 2014

Modified Bald Hill route - Dunn Hill then up south side of Bald for more quad building goodness...

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