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Training Log Archive: cmorse

In the 7 days ending Apr 8, 2018:

activity # timemileskm+mload
  Run - Dirt2 6:59:23 39.02(10:45) 62.8(6:41) 537138.0
  Run - Trail2 3:38:10 16.35(13:21) 26.31(8:17) 58276.4
  Total4 10:37:33 55.37(11:31) 89.11(7:09) 1119214.4
  [1-5]4 10:26:07
averages - rhr:38 weight:80.2kg

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MoTuWeThFrSaSu

Sunday Apr 8, 2018 #

6 AM

Note
rhr:31 weight:79.6kg (injured)

7 AM

Run - Trail long (Soapstone Preview) 2:33:03 intensity: (6:46 @0) + (15:51 @1) + (36:07 @2) + (1:00:07 @3) + (31:59 @4) + (2:13 @5) 10.84 mi (14:07 / mi) +415m 12:37 / mi
ahr:118 max:165 shoes: Speed Cross Varios 2015

Led a group on a tour of the Soapstone course south of Gulf Rd highlighting a number of course changes to avoid some private land and to utilize some nicer trail sections. Chilly out, and a fairly mellow pace. I hung back on the later miles with Scott who was fading due to recent illness, while Dom led the rest up and over Soapstone.

11 AM

Note

A good training week, even though injured with the cracked ribs from last weekend. Next week looks if as we may be doing an extended road trip to visit schools in NC & GA with Hayden.

Saturday Apr 7, 2018 #

6 AM

Run - Dirt long 5:42:19 intensity: (3:52 @0) + (5:18 @1) + (27:53 @2) + (4:12:46 @3) + (41:49 @4) + (10:41 @5) 32.56 mi (10:31 / mi) +270m 10:15 / mi
ahr:123 max:173 rhr:46 weight:79.6kg (injured) shoes: Bondi 5 2018

37F, light snow to start. First 3 hours with Tony B., a bit faster than target HR, but not grossly so. About 3.5 hours in the Vitamin I abruptly wore off so the later 2+ hours were pretty uncomfortable for the cracked ribs. But I figured I wasn't going to impart further damage, so figured I'd suck it up and finish.

Now for some power recovery, which may include a nap, so I can be rested enough to lead tomorrow's Soapstone preview with all the new course changes. Can't bail since I'm leading it..

Friday Apr 6, 2018 #

5 AM

Note
rhr:43 weight:80.5kg (injured) (rest day)

Better night sleeping. Able to roll over without pain..

Thursday Apr 5, 2018 #

5 AM

Note
rhr:30 weight:80.6kg (injured)

6 PM

Run - Trail (Shady Coyote) 1:05:07 intensity: (15 @0) + (7 @1) + (2:01 @2) + (33:53 @3) + (27:45 @4) + (1:06 @5) 5.51 mi (11:49 / mi) +168m 10:48 / mi
ahr:131 max:162 shoes: Speed Cross Varios 2015

Days getting longer, so time to move the Coyote Run back to the woods. Parked at Shady Glen, up Garth and into Porter/Howard from the east side. I led the entourage having the best ability to work out the new route into the woods. Good route, just over an hour, enjoyed by all. Did a short bit on roads to check out the new bridge for the EGC all queued up on trailers awaiting installation this weekend. Once completed, will be able to go from Rockville almost all the way into Hartford on trails, albeit much of it paved trail, but at least it's off road.

And of course Shady for post run eats...





Wednesday Apr 4, 2018 #

5 AM

Note
rhr:43 weight:79.7kg (injured)

Tuesday Apr 3, 2018 #

5 AM

Note
rhr:32 weight:81.2kg (injured)

5 PM

Run - Dirt hills (Hopkins Week#2) 1:17:04 intensity: (33 @0) + (7:48 @1) + (16:14 @2) + (48:53 @3) + (3:36 @4) 6.46 mi (11:56 / mi) +266m 10:35 / mi
ahr:117 max:140 shoes: Speed Cross Varios 2015

35F, raining. Stayed on the dirt this week with Emma & Emily. Got 'em done...

8 PM

Note

Back / ribs felt pretty ok before I ran. But an hour afterwards, lower torso is pretty achy. Not painful per se, just generally uncomfortable.

Monday Apr 2, 2018 #

5 AM

Note
rhr:40 weight:80.6kg (injured) (rest day)

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