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Training Log Archive: cmorse

In the 7 days ending Dec 8, 2019:

	activity	#	time	miles		km		+m				load
	Core	6	3:10:22	1.57		2.53		4				20.4
	Run - Road	1	55:52	6.42	(8:42)	10.34	(5:24)	112				30.1
	Walking	2	55:20	3.42	(16:11)	5.5	(10:03)	18				3.6
	Orienteering	1	46:51	1.84	(25:28)	2.96	(15:49)	61	12 /	16c	75%	24.0
	Total	10	5:48:25	13.26		21.33		195	12 /	16c	75%	78.1
	[1-5]	10	5:26:52
averages - sleep:7.4 rhr:46 weight:78kg

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Sunday Dec 8, 2019 #

6 AM

Note
rhr:47 slept:7.0 weight:77.8kg

1 PM

Note

AP fatigue graph showing a modest bump after yesterday's double header. So me thinks I'll take today off. Maybe a walk later, who knows...

Saturday Dec 7, 2019 #

Event: WCOC RHINO at Ratlum Mountain

6 AM

Note
rhr:43 slept:7.0 weight:77.8kg

8 AM

Run - Road warm up/down 33:37 5.3 km (6:21 / km) +75m 5:55 / km
ahr:126 max:158 shoes: Bondi 5 2018

Easy running around the park. Ice here and there, some snowbanks to negotiate. Ran on one unplowed road which was a bit of work.

Run - Road race 22:15 5.04 km (4:25 / km) +37m 4:16 / km
ahr:155 max:165 weight:76.6kg shoes: Bondi 5 2018

Want to try to do these regularly this winter to maintain some sort of fitness. Wasn't feeling terribly energetic during the warmup, so started back mid-pack and shuffled up the first hill. Over the course of the first km or so I just kept moving steady, but not pushing too hard keeping the HR in the high 150's. Gradually moved past a whole lot of folks who had apparently started too fast as I didn't really feel like I was moving very fast and eventually wound up in a relative no-mans land for most of the race. Could see folks ahead, but too far to make a push to gain on them, and the main pack quite a ways back, though one guy caught and passed me on the run in trail. George & Lyn in attendance, no sign of SteveR. And Tony B. for the Strider contingent.

Finished quite strong, with a much better time than I would have guessed going in. So that's a plus...

7th of 107, 2nd M50-59

{edit} yet still my slowest time ever, at least of those logged in AP for this 'course'.

9 AM

Note

GSH Snowstorm Classic 5km

12 PM

Core (Pellet Schlepping) 23:56 1.23 km (19:31 / km) +1m 19:25 / km
ahr:104 max:123

Moved a half ton of pellets from the driveway down into the basement. Another half ton still in the back of the truck for later...

2 PM

Core 26:26 1.3 km (20:16 / km) +3m 20:05 / km
ahr:105 max:115

And the other half ton done. Ought to carry us into February at least..

7 PM

Orienteering race 46:51 ** 2.96 km (15:49 / km) +61m 14:20 / km
ahr:140 max:165 spiked:12/16c shoes: 280 ORoc 2017

Not terribly clean, but ran fast given conditions. Apparently beat the rest on long course. Headlamp died about halfway around (used for map reading, handheld light used for navigation/control spotting)

Comments in the splits. Watch not started until about 10 minutes in, so GPS track is pretty useless..

RHINO - Splits

Friday Dec 6, 2019 #

5 AM

Note
rhr:44 slept:8.0 weight:78.7kg

Thursday Dec 5, 2019 #

5 AM

Note
rhr:51 slept:8.5 weight:78.3kg

9 AM

Walking 35:00 [1] 3.5 km (10:00 / km)

Forgot watch at home. Brisk stroll to credit union to pay off the mortgage. Officially debt-free!!

C • Coincidence 1

Wednesday Dec 4, 2019 #

4 AM

Note
rhr:41 slept:6.5 weight:78.7kg

3 PM

Core 20:00 [1]

Scraping up some icy bits, and clearing around the mailboxes...

5 PM

Walking 20:20 2.0 km (10:09 / km) +18m 9:43 / km
ahr:85 max:98 shoes: Speed Cross Varios 2015

Felt the need to get out, but didn't feel like changing, then showering etc for a run, so just a quick walk down the street in the dark, trying to wave off commuters with my flashlight. Most steered clear..

Tuesday Dec 3, 2019 #

5 AM

Note
slept:7.0 weight:78.2kg

6 AM

Core 1:00:00 [1]

6 inches of additional white stuff - heavy, but not sludge. Took a couple batteries worth to clear enough to get the truck out, plus a bit of time to clear the truck itself. Downside to the camper top is that I have to get a ladder out to clear the top. But I keep a step ladder in the back of camper anyhow, so not a huge deal, just time consuming. Not in any hurry as UConn delayed until noon. But I should get in there well before then to check on things...

5 PM

Core 30:00 [1]

Cleaning up the rest of the driveway...

Monday Dec 2, 2019 #

Core 30:00 [1]

A couple inches of wet sludge to shovel. Electric blower only worked semi-well on the compacted mess. Thankfully Anna did a good chunk of the remaining driveway while I was at work.

5 AM

Note
rhr:49 slept:8.0 weight:78.1kg

6 PM

Note

Thought about going out for a short run after getting home. But dark, cold & windy meant I didn't think about it for very long... So much for my half-hearted thought of doing the Thanksgiving to Xmas running streak...

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