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Training Log Archive: cmorse

In the 7 days ending Sep 8, 2019:

activity # timemileskm+mload
  Run - Trail2 1:32:46 9.5(9:46) 15.29(6:04) 6554.4
  Hiking1 52:36 1.16(45:18) 1.87(28:09) 1001.2
  Run - Mixed1 52:33 5.11(10:17) 8.22(6:23) 419.4
  Run - Dirt1 46:33 5.02(9:16) 8.09(5:45) 20316.8
  Run - Road1 15:50 1.47(10:45) 2.37(6:41) 997.1
  Total5 4:20:18 22.27(11:41) 35.84(7:16) 50788.9
  [1-5]5 3:37:40
averages - sleep:6.4 rhr:42 weight:172lbs

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

7 AM

Note
rhr:31 slept:7.0 weight:175.2lbs

8 AM

Run - Mixed 52:33 intensity: (17 @0) + (10:33 @1) + (41:34 @2) + (3 @3) + (6 @4) 8.22 km (6:23 / km) +41m 6:14 / km
ahr:110 max:145 weight:172.4lbs (injured) shoes: Bondi 5 2018

2 days off and hip still bugging me, so a very easy 5m run. Retroactively marking as injured, since it definitely stems from Thursdays nonsense.
3 PM

Hiking (Crow Ledges) 52:36 intensity: (40:22 @0) + (12:13 @1) + (1 @2) 1.87 km (28:09 / km) +100m 22:14 / km
ahr:84 max:107 shoes: Speed Cross Varios 2015

Afternoon hike while up visiting Hayden in Gardner.

Saturday Sep 7, 2019 #

6 AM

Note
rhr:44 slept:8.0 weight:173.2lbs (injured)

Friday Sep 6, 2019 #

5 AM

Note
rhr:56 slept:6.5 weight:171lbs (injured)

Achy hips this AM. Perhaps I'm too old for this speedwork foolishness...

Thursday Sep 5, 2019 #

5 AM

Note
rhr:40 slept:6.0 weight:172.8lbs

Awake early again, this time by raccoons going through the recycling bins at 4am.
6 PM

Note

Porter/Howard - Intervals

Run - Trail intervals 55:24 intensity: (1:24 @0) + (1:36 @1) + (1:21 @2) + (21:42 @3) + (24:56 @4) + (4:25 @5) 9.22 km (6:00 / km) +39m 5:53 / km
ahr:137 max:168 shoes: Speed Cross Varios 2015

Porter/Howard. Plan was 2min easy/recovery > 1min moderate > 30sec hard > repeat. Did 11 repetitions and called it a night. Seemed ok, but 30sec never seemed quite long enough to push HR well into the red zone. Graph looks consistent though.


Wednesday Sep 4, 2019 #

4 AM

Note
rhr:46 slept:5.0 weight:170.6lbs (rest day)

Been waking up early of late. Seasonal change perhaps.

Tuesday Sep 3, 2019 #

5 AM

Note
rhr:41 slept:6.0 weight:172.4lbs

6 PM

Note

Happy Hills

Run - Dirt hills 46:33 intensity: (13 @0) + (10 @1) + (9:20 @2) + (24:06 @3) + (12:44 @4) 8.09 km (5:45 / km) +203m 5:07 / km
ahr:130 max:151 weight:172lbs shoes: Bondi 5 2018

Just three hills tonight. Legs pretty tired, didn't push it.. But ice cream, of course. Only a couple weeks left before we migrate to winter course.


Monday Sep 2, 2019 #

6 AM

Note
rhr:36 slept:6.5 weight:170.8lbs

10 AM

Run - Trail tempo 37:22 intensity: (22 @0) + (7 @1) + (11 @2) + (4:33 @3) + (10:20 @4) + (21:49 @5) 6.07 km (6:09 / km) +25m 6:02 / km
ahr:154 max:192 shoes: Speed Cross Varios 2015

Labor Day Social Run @ UConn Dairy Bar. Big group, 28? plus doggos. Emma asked me to chaperone any faster runners in a lead group, but most everyone hung back with the middle group, so I used the opportunity to wander back and forth across or paralleling the trail in terrain running mode, keeping the trailing group in sight, but pushing the effort to train the legs & lungs. Out to Gurleyville Rd. Solid effort...




Run - Road warm up/down 15:50 intensity: (16 @2) + (7:51 @3) + (7:40 @4) + (3 @5) 2.37 km (6:41 / km) +99m 5:32 / km
ahr:137 max:155 weight:169.4lbs shoes: Speed Cross Varios 2015

And then a slower jog up the hill on pavement back to dairy bar. Chocolate malt and a good hang with the crew..

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