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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jul 29, 2018:

activity # timemileskm+mload
  Run - Mixed1 2:21:40 10.1(14:02) 16.25(8:43) 4715.6
  Walking2 1:30:43 5.01(18:06) 8.06(11:15) 1958.8
  Run - Trail1 1:02:56 5.34(11:47) 8.59(7:19) 9927.7
  Run - Dirt1 48:23 5.0(9:41) 8.05(6:01) 6821.7
  Total5 5:43:42 25.45(13:30) 40.96(8:23) 40973.8
  [1-5]5 4:30:09
averages - rhr:56 weight:175.4lbs

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Sunday Jul 29, 2018 #

7 AM

Walking 53:23 intensity: (16:22 @0) + (19:22 @1) + (9:55 @2) + (6:25 @3) + (1:19 @4) 3.0 mi (17:48 / mi) +109m 15:59 / mi
ahr:101 max:145 shoes: 285 Roclite C

Flagging course for Soapstone Assault, then serving as a course marshall.
10 AM

Walking 37:20 intensity: (20:12 @0) + (13:22 @1) + (3:11 @2) + (35 @3) 2.01 mi (18:34 / mi) +86m 16:24 / mi
ahr:92 max:130 shoes: 285 Roclite C

And retrieving said course markings...

Saturday Jul 28, 2018 #

7 AM

Run - Dirt 48:23 intensity: (6:14 @1) + (10:49 @2) + (6:31 @3) + (18:52 @4) + (5:57 @5) 5.0 mi (9:41 / mi) +68m 9:17 / mi
ahr:133 max:166 shoes: Bondi 5 2018

Sat AM with the TCRC crew at Church St, except I got there a bit late as they were headed up the trail so latched on the back end, but uncertain who was doing what (long, fast, slow etc) and quickly found myself toward the front and just decided that I'd go hard for 3 miles, then gradually taper it back for a total of 5. And by taper, I wound up just doing a race pace walk for the last mile. It felt good to push the heart rate up into the red zone for a bit, but the legs definitely felt thrashed on the back side.

Friday Jul 27, 2018 #

2 PM

Run - Mixed 2:21:40 intensity: (36:50 @0) + (1:04:24 @1) + (31:27 @2) + (8:23 @3) + (36 @4) 10.1 mi (14:02 / mi) +47m 13:50 / mi
ahr:98 max:143 shoes: Bondi 5 2018

Probably my last recon of the ADU course as Jackson finished up his summer studio today. But managed to get laps 38-41 done putting me over the 100 mile mark for training on the course. (edit: 103.35 miles in 20:43 total time over 12 visits)

Upper 80s with a light southerly breeze. Kinda sucked on the downwind leg, but pleasant enough upwind and in woods, still sweating a lot though. Since there is no way I'll be trained for this race, I practiced what should be my race day strategy - brisk walk as long as my 100 mile time is under 24 hours, then run briefly to bring it back to 23:30 as required. On the paved portion of the course my walking is pretty steady at 23:30 when fresh, but creeps up a bit in the woods with the minor hills and rootier footing.

Probably ran about 15 minutes today, with 2:05 solid walking - this probably should be logged as walking, but it's my race strategy at this point, so i'm keeping it under mixed run. Quite a few times I felt like running, glanced at my watch and said "nope, good for now". Let's hope I have the good sense to stick to that plan on race day. If I get to the final 4 hours or so feeling great (fat chance), then I'll run some extra for good measure.

Thursday Jul 26, 2018 #

2 PM

Run - Trail 1:02:56 intensity: (9 @0) + (42 @1) + (5:02 @2) + (25:24 @3) + (31:33 @4) + (6 @5) 5.34 mi (11:47 / mi) +99m 11:09 / mi
ahr:136 max:157 shoes: 280 ORoc 2017

Post conference run on perimeter trail at Greenbelt NP before heading north. Not a super interesting trail, but maybe the oppressive humidity just sucked the fun out of it. But glad to have done it.

Google is saying 6 hours home through the city, but not sure I believe that figure. 8 hours by way of Harrisburg / Scranton. May go that way anyway just to avoid traffic, stop & go and excessive tolls.

Wednesday Jul 25, 2018 #

Note

AERGC Conference - Facility visits, fair amount of walking

Tuesday Jul 24, 2018 #

Note

AERGC Conference - plenary sessions, mostly sloth...

Monday Jul 23, 2018 #

6 AM

Note
rhr:56 weight:175.4lbs

Travel day to Greenbelt, MD for AERGC conference. Didn't feel like running before departure. May go to Greenbelt Park near hotel if we arrive in decent time and weather cooperates.

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