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Training Log Archive: cmorse

In the 7 days ending Jun 30, 2019:

activity # timemileskm+mload
  Run - Mixed3 1:35:30 10.88(8:47) 17.5(5:27) 17130.4
  Run - Dirt1 47:11 4.97(9:30) 8.0(5:54) 21114.2
  Run - Road1 29:22 3.18(9:14) 5.11(5:44) 265.9
  Run - Trail1 26:27 3.0(8:49) 4.82(5:29) 12115.2
  Total6 3:18:30 22.02(9:01) 35.44(5:36) 52965.7
  [1-5]6 3:16:56
averages - sleep:6.7 rhr:46 weight:169.3lbs

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

8 AM

Run - Road 29:22 intensity: (1:04 @0) + (1:51 @1) + (21:47 @2) + (4:40 @3) 5.11 km (5:44 / km) +26m 5:36 / km
ahr:115 max:132 slept:8.2 shoes: Bondi 5 2018

Didn't have running clothes with me, but snuck out for a quick explore in some odds & ends in my bag. Chafing within the first mile, so just an easy 5k to post something.
6 PM

Note

Registered for the Older Dash. Guess I should start training..

Saturday Jun 29, 2019 #

5 AM

Note
rhr:54 slept:6.7 weight:171lbs

7 AM

Run - Mixed 51:03 intensity: (17 @0) + (3:44 @1) + (32:03 @2) + (14:08 @3) + (51 @4) 8.5 km (6:00 / km) +119m 5:37 / km
ahr:118 max:148 weight:168.4lbs shoes: Speed Cross Varios 2015

Mid 70s, humid, a few sprinkles. Out to end of lake, then back via powerlines and Grahaber Rd. Kept it to easy effort except pushing the hill up to Hare.

Friday Jun 28, 2019 #

5 AM

Note
rhr:36 slept:6.4 weight:168.8lbs

6 PM

Run - Mixed intervals 22:40 intensity: (13 @0) + (12 @1) + (1:09 @2) + (7:33 @3) + (8:50 @4) + (4:43 @5) 4.53 km (5:00 / km) +26m 4:52 / km
ahr:142 max:182 weight:168.8lbs shoes: Bondi 5 2018

Quick afternoon run before headed out to see some friends in a local band. 7x250m with 100m recoveries. Not stellar, but felt pretty damn good relative to recent efforts. Pretty warm out too..

Hmmm... felt pretty brisk, but almost a minute slower than Monday, when I had just finished dining...

Got a new watchband (3 different styles actually) so finally have HR back and don't have to feel like a dork carrying half a watch in my hand. Impressed with this first one so far, fine black stainless steel mesh with magnetic clasp. Was a bit doubtful, especially for only $13 bucks, but so far so good. Hand even stuck to a steel door jamb at work.

Thursday Jun 27, 2019 #

5 AM

Note
rhr:47 slept:6.5 weight:167.8lbs

Wednesday Jun 26, 2019 #

5 AM

Note
slept:7.25 weight:168.6lbs

6 PM

Run - Trail race 18:21 intensity: (13:21 @4) + (5:00 @5) 3.62 km (5:04 / km) +93m 4:30 / km
weight:167.8lbs shoes: 280 ORoc 2017

Warm & sunny. 80ish to start. Big crowd. Haven't raced in a very long time, so set out at a moderate, but not killer pace. Happy enough with effort, plenty of room for improvement. Fastest time in 5 years, but I've admittedly only run it 5 or 6 times in that period. 6 week series, will try run all of them and better my time each week.

{edit} 17 of 81, 3rd M50-59.

Run - Trail warm up/down 8:06 [3] 1.21 km (6:42 / km) +28m 6:01 / km
shoes: 280 ORoc 2017

And a cool down loop around the field.

Tuesday Jun 25, 2019 #

4 AM

Note
rhr:45 slept:5.5 weight:170lbs

6 PM

Run - Dirt hills 47:11 [3] 8.0 km (5:54 / km) +211m 5:13 / km
weight:169lbs shoes: Speed Cross Varios 2015

3 reps plus enough extra to make it 5 miles. Rain started back up as we began and came down pretty good, but once wet wasnt all that bad. And ice cream at Kloters afterward.

Group shot moments before skies opened up.

Monday Jun 24, 2019 #

4 AM

Note
slept:6.0 weight:172lbs

8 PM

Run - Mixed 21:47 [3] 4.48 km (4:52 / km) +26m 4:44 / km
weight:170.4lbs shoes: Bondi 5 2018

Just before the dim. Handheld light only to warn off a couple cars. Felt more brisk & lively than other recent runs, but the pace doesn't really reflect that. Perhaps because I had just finished dining.

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