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Training Log: cmorse

In the last 7 days:

activity # timemileskm+mload
  Walking3 2:31:55 8.77(17:19) 14.11(10:46) 707.5
  Run - Trail1 2:05:19 8.4(14:55) 13.52(9:16) 29588.1
  Run - Road1 1:07:30 5.95(11:20) 9.58(7:03) 26514.6
  Run - Dirt1 29:24 3.52(8:22) 5.66(5:12) 5711.0
  Total5 6:14:08 26.64(14:03) 42.87(8:44) 687121.3
  [1-5]5 4:21:42
averages - sleep:6.7 rhr:46 weight:172.4lbs
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FrSaSuMoTuWeTh

Wednesday Feb 19 #

5 AM

Note
rhr:47 slept:7.0 weight:171.2lbs

3 PM

Walking 1:00:54 intensity: (40:31 @0) + (11:15 @1) + (6:42 @2) + (1:53 @3) + (29 @4) + (4 @5) 6.01 km (10:08 / km) +27m 9:55 / km
ahr:94 max:168

Out early enough for a walk to the lake... dirt road pretty sloppy...

Tuesday Feb 18 #

5 AM

Note
rhr:44 slept:5.5 weight:172.6lbs

6 PM

Run - Road hills 1:07:30 intensity: (1:05 @0) + (18:14 @1) + (26:45 @2) + (17:57 @3) + (3:29 @4) 9.58 km (7:03 / km) +265m 6:11 / km
ahr:116 max:148 weight:171.2lbs shoes: Bondi 5 2018

Light misty rain, 35ish. Not pleasant, but good company got it done...


Monday Feb 17 #

5 AM

Note
rhr:44 slept:4.0 weight:173.4lbs

Sunday Feb 16 #

7 AM

Note
rhr:53 slept:9.0 weight:173lbs

Slept really soundly last night. Woke up at my usual 4:30am, but proceeded to just fall back to sleep, which I don't usually do. Legs feel pretty tired as well, so probably just go for a walk this AM, maybe an easy run later, or maybe not..

Walking 1:05:42 intensity: (1:04:17 @0) + (1:25 @1) 6.05 km (10:52 / km) +27m 10:38 / km
ahr:80 max:94

Jaunt down to the lake and back. Nice morning, overcast, high 20s. Some spring birdsong noted...

Saturday Feb 15 #

5 AM

Note
rhr:41 slept:7.5 weight:175lbs

Going to skip Forest Park for a longer woods run this AM...
7 AM

Run - Dirt warm up/down 14:13 intensity: (18 @1) + (12 @2) + (8:25 @3) + (5:18 @4) 2.83 km (5:01 / km) +41m 4:41 / km
ahr:135 max:143 shoes: 280 ORoc 2017

Part frozen dirt, part paved. Parked up on Boston Hollow since trail head parking limited and I wanted a bit extra anyway.

Run - Trail 2:05:19 intensity: (3:17 @0) + (1:25 @1) + (6:00 @2) + (19:20 @3) + (27:11 @4) + (1:08:06 @5) 13.52 km (9:16 / km) +295m 8:22 / km
ahr:152 max:181 weight:170.6lbs shoes: 280 ORoc 2017

Social Run on Natchaug Trail. Usually a decent pace occasional regroups but none very long. Tossing in fartlek intervals fairly regularly, but average HR does seem a bit high. But then again it was very cold, so maybe body working extra...


Run - Dirt 15:11 intensity: (55 @2) + (11:48 @3) + (2:26 @4) + (2 @5) 2.83 km (5:22 / km) +16m 5:14 / km
ahr:135 max:156 shoes: 280 ORoc 2017

And back to truck...
9 AM

Note

GSH Snowstorm Classic 5km

Friday Feb 14 #

5 AM

Note
rhr:45 slept:7.0 weight:172lbs

12 PM

Walking 25:19 intensity: (3:16 @0) + (11:56 @1) + (5:32 @2) + (3:42 @3) + (53 @4) 2.06 km (12:17 / km) +16m 11:49 / km
ahr:106 max:144

Needed to get out of the office for a few..

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Training Targets

Feb 17–23 (7d)
Total [4-5]1:00:00
actual:4:026%
projected:9:2515%
Total [2-5]4:00:00
actual:57:1923%
projected:2:13:4455%
Total 7:00:00
actual:2:08:2430%
projected:4:59:3671%

Jan 1 – Dec 31 (366d)
Total 366:00:00
actual:51:28:5514%
projected:376:50:52102%

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