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Training Log Archive: cmorse

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  Run - Road21 14:55:11 100.83(8:53) 162.27(5:31) 3061379.7
  Run - Trail6 9:29:46 53.74(10:36) 86.49(6:35) 1623263.3
  Core51 3:57:0023.7
  Run - Mixed3 2:02:20 12.36(9:54) 19.89(6:09) 42960.3
  Run - Track1 25:46 3.0(8:35) 4.83(5:20)20.9
  Total67 30:50:03 169.93 273.47 5113747.9
  [1-5]67 30:46:07
averages - sleep:6.6 rhr:45 weight:77.4kg

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Sunday Jan 31, 2016 #

Core 12:00 [1]

7 AM

Run - Road warm up/down (1.2) 5:47 intensity: (20 @0) + (28 @1) + (3:50 @2) + (1:09 @3) 0.6 mi (9:38 / mi) +32m 8:17 / mi
ahr:109 max:127 shoes: Conquest 2014

Run - Trail (Shafran 1.7) 17:35 intensity: (5:34 @2) + (10:03 @3) + (1:58 @4) 1.57 mi (11:12 / mi) +39m 10:23 / mi
ahr:120 max:143 shoes: Conquest 2014

Run - Road (1.2) 5:41 intensity: (3:08 @2) + (2:33 @3) 0.6 mi (9:28 / mi) +14m 8:51 / mi
ahr:116 max:124 shoes: Conquest 2014

Run - Trail (Shenipsit Trail 1.8) 17:28 intensity: (17:09 @3) + (19 @4) 1.75 mi (9:59 / mi) +13m 9:46 / mi
ahr:124 max:130 shoes: Conquest 2014

Run - Road (1.8) 30:44 intensity: (4:11 @1) + (6:29 @2) + (14:46 @3) + (5:18 @4) 3.02 mi (10:11 / mi) +146m 8:51 / mi
ahr:117 max:138 shoes: Conquest 2014

Run - Trail (Crandalls 2.0) 53:06 intensity: (22 @1) + (9:10 @2) + (31:04 @3) + (12:30 @4) 4.41 mi (12:02 / mi) +113m 11:09 / mi
ahr:123 max:145 shoes: Conquest 2014

Run - Mixed (Parker / Nye Holman 1.5) 10:53 intensity: (3:14 @2) + (7:37 @3) + (2 @4) 0.78 mi (13:57 / mi) +52m 11:34 / mi
ahr:119 max:129 shoes: Conquest 2014

Across the sports fields, then mostly off trail in Nye Holman. Feeling pretty spent, walked quite a bit of this.

Run - Road warm up/down (1.6) 32:39 intensity: (19:14 @2) + (12:16 @3) + (1:09 @4) 3.05 mi (10:42 / mi) +101m 9:43 / mi
ahr:115 max:132 rhr:50 slept:8.0 weight:75.3kg shoes: Conquest 2014

A tour of Tolland parks. Had optimistically considered Parciak, Knofla, Stoppleworth & Campbells, but when I got to the bottom of the hill at Parciak my legs decided 3 hours would be sufficient and headed toward home.

Total: 2:53:53, 15.77mi, 508m climb
3 PM

Note

Weekly goals: chaotic week, so a bit off the mark.

January Goals:

  1. Continue to run every day - 1 planned rest, plus 3 days missed the last week - unavoidable family emergency.
  2. Add more trail running - 100+km done...
  3. Race Saturdays - only made one 5km sadly
  4. Weight to 168# - not yet, 169.4 avg for last 7 days. Eating crap this last week didn't help things.
  5. Modified Challenge 2: Add Daily Core - solid, need 13 more minutes today to hit goal.

Saturday Jan 30, 2016 #

8 AM

Run - Road warm up/down (2.3) 23:03 intensity: (18 @0) + (30 @1) + (59 @2) + (7:10 @3) + (13:25 @4) + (41 @5) 2.64 mi (8:44 / mi) +49m 8:15 / mi
ahr:129 max:154 shoes: Conquest 2014

Run - Road race (3.2) 20:45 intensity: (16 @1) + (4 @2) + (9 @3) + (8:57 @4) + (11:19 @5) 3.12 mi (6:39 / mi) +33m 6:26 / mi
ahr:151 max:171 rhr:45 slept:7.75 weight:76.9kg shoes: Conquest 2014

28F, clear. Back at the Skate House. Mid pack up the hill, calf felt ok. Was rather boxed in until the grandstand, then moved clear into 7th place for a while. Passed by a few folks in the 4th km (where I usually get passed) and settled in to finish 11th overall. Goal was sub 21, so happy with this. Calf didn't bother me during run, but sore/stiff again when I got home.
C • Podium .... 2

Run - Road warm up/down (1.3) 2:24 intensity: (24 @2) + (2 @3) + (43 @4) + (1:15 @5) 0.22 mi (10:55 / mi) +21m 8:24 / mi
ahr:143 max:158 shoes: Conquest 2014

Easy jog back to car, nothing extra
12 PM

Core 4:00 [1]

3 PM

Core 6:40 [1]

Core 1:20 [1]

7 PM

Core 3:20 [1]

Friday Jan 29, 2016 #

5 AM

Core 4:00 [1]
rhr:45 slept:6.75 weight:77.3kg

8 PM

Core 4:00 [1]

Looks like a low volume week. Oh well... Hopefully make it up to Springfield in the AM...

Thursday Jan 28, 2016 #

5 AM

Core 4:00 [1]
rhr:46 slept:6.5 weight:77kg

3 PM

Core 2:40 [1]

Core 1:20 [1]

10 PM

Core 4:00 [1]

Another long day, plus calf is sore after last nights jaunt on the track. Might be a strain, or could be DOMS as I didn't eat anything afterward and headed straight into Hartford. No harm in resting it a day or two.

Wednesday Jan 27, 2016 #

5 AM

Core 8:00 [1]
rhr:42 slept:6.35

Another mild morning. Too damn tired. Oh well..

Core 1:00 [1]

5 PM

Run - Track (3.2) 25:46 intensity: (18 @0) + (10 @1) + (8 @2) + (2:19 @3) + (4:20 @4) + (18:31 @5) 3.0 mi (8:35 / mi)
ahr:149 max:173 weight:77.3kg shoes: Conquest 2014

Got a trial membership at Star Hill so ran some on track while Ellen walked. Safer to run down middle of Rt30 at rush hour me thinks. 3 lanes but lots of walkers plus youth socver so scads of little siblings darting in & out and balls & toys of various flavors suddenly appearing in front of you. Only took out two kids though....

Core 10:00 [1]

Hayden was getting trainer intro to machines & equipment so got to play guinea pig on a variety of stuff. I kind of liked the Jacobs ladder, never seen that before...

Tuesday Jan 26, 2016 #

Core 1:20 [1]

Core 2:40 [1]
rhr:42 slept:0.0

Got home, rather mild and moonlit out, considered going for a run but I've been up for 42 hours now and I really just want to eat, shower & sleep, hopefully in that order. We'll see if I'm lucid enough to get out of bed in six hours.

Then again I suppose I already have run 'today', I just didn't run on Tuesday......

Monday Jan 25, 2016 #

Core 13:20 [1]

Core 40 [1]

4 AM

Run - Road (1.8) 30:46 intensity: (3 @0) + (22 @1) + (12:16 @2) + (12:02 @3) + (6:03 @4) 3.43 mi (8:58 / mi) +110m 8:10 / mi
ahr:119 max:141 rhr:51 slept:6.9 weight:77.2kg shoes: Conquest 2014

22F, clear moonlight. One advantage of running at 4am is that i can run any part of the road I please, including the clear & dry crown in the middle.

Sunday Jan 24, 2016 #

7 AM

Run - Road (1.7) 39:40 intensity: (13 @0) + (29 @1) + (22:51 @2) + (14:05 @3) + (1:35 @4) + (27 @5) 4.01 mi (9:54 / mi) +114m 9:05 / mi
ahr:115 max:168 rhr:45 slept:8.1 weight:76.6kg shoes: Mafate Speed 2015

13F, clear. Plan was for 10 miles, figured I'd run up to Soapstone & back since I didn't get there last night for the Moonlight run. But the roads were real skeevy this AM, so just turned it around at Schoolhouse. 4 will have to do...
C • "skeevy" 7
10 AM

Core 4:00 [1]

1 PM

Core 3:00 [1]

Core 1:00 [1]

Saturday Jan 23, 2016 #

7 AM

Run - Trail (3.0) 1:05:42 intensity: (19 @0) + (23 @1) + (1:36 @2) + (4:02 @3) + (58:07 @4) + (1:15 @5) 8.09 mi (8:07 / mi) +106m 7:48 / mi
ahr:135 max:156 rhr:49 slept:7.5 weight:75.1kg shoes: Mafate Speed 2015

27F, overcast, felt colder... Hop River Trail with TCRC.
1 PM

Core 3:20 [1]

Core 40 [1]

5 PM

Core 40 [1]

Core 3:20 [1]

10 PM

Core 4:00 [1]

Still snowing... about 5". Picked up a cordless snowblower, so have done a couple passes at the driveway, but without the cardiovascular of actually shovelling. Will do another pass in the AM, then a bit of shovelling to clean up the edges, end of driveway etc. It really wouldn't bother me if this was the extent of 2016 snowfalls, but I'm guessing that is rather unlikely...

Was planning on tonight's 30th Moonlight Run at Soapstone but back roads haven't been plowed so I'm not driving, and with 5+ inches I'm not so inclined to run 10 miles to/from on roads either. I guess I'm just getting old & soft...

Friday Jan 22, 2016 #

5 AM

Core 4:00 [1]
rhr:47 slept:6.4

Real tired this AM, opted to roll over for another hour of sleep. Hopefully get out later, though schedule is tighter with classes back in session.
5 PM

Core 8:00 [1]

Run - Road tempo (3.9) 54:06 intensity: (3 @0) + (23 @1) + (37 @2) + (3:08 @3) + (18:02 @4) + (31:53 @5) 7.21 mi (7:30 / mi) +77m 7:16 / mi
ahr:146 max:169 weight:76.1kg shoes: Mafate Speed 2015

25F, under a thinly veiled moon. Back of the lake, ground good and frozen so if we do actually get any snow it ought to accumulate right from the beginning. And a 33s PR for this route. 2 PRs in a row....

Run - Road warm up/down 8:07 intensity: (1:04 @2) + (5:38 @3) + (1:07 @4) + (18 @5) 0.83 mi (9:47 / mi) +25m 8:57 / mi
ahr:124 max:160 shoes: Mafate Speed 2015

Thursday Jan 21, 2016 #

4 AM

Run - Road tempo (3.4) 36:33 intensity: (40 @1) + (32 @2) + (2:22 @3) + (4:06 @4) + (28:53 @5) 4.96 mi (7:22 / mi) +200m 6:33 / mi
ahr:147 max:163 rhr:44 slept:7.4 weight:76.8kg shoes: Conquest 2014

17F, clear. Took an intentional rest day yesterday, so elected to try and break 40 min for the Bald Hill route. Pushed it hard from the start and broke 40 min quite handily. Satisfied...

Core 2:40 [1]

Core 1:20 [1]

9 PM

Core 40 [1]

Core 1:20 [1]

Wednesday Jan 20, 2016 #

5 AM

Note
rhr:40 slept:5.2 weight:77.9kg (rest day)

Awake at 3:45a, ready to get up and roll out for a 5 mile jaunt. But then figured why not take a rest day? I don't 'need' to go out and run, just doing it to stay consistent. I've proven I can stay consistent, even in the dark & cold of December/January. Busy day on tap, if I get home later and find I have an opportunity and I really feel the desire for a run, then perhaps I'll sneak out. But if not, there's always tomorrow morning...

Core 1:20 [1]

Core 2:40 [1]

Tuesday Jan 19, 2016 #

4 AM

Core 4:00 [1]

Run - Road (2.3) 27:39 intensity: (24 @1) + (1:26 @2) + (8:43 @3) + (16:59 @4) + (7 @5) 3.31 mi (8:21 / mi) +115m 7:32 / mi
ahr:130 max:149 rhr:50 slept:5.9 weight:77.9kg shoes: Conquest 2014

15F, windy, cold.
5 PM

Core 2:40 [1]

Core 1:20 [1]

Monday Jan 18, 2016 #

7 AM

Run - Mixed (2.4) 55:41 intensity: (2 @0) + (1:05 @1) + (2:58 @2) + (22:03 @3) + (26:09 @4) + (3:24 @5) 5.68 mi (9:48 / mi) +167m 8:59 / mi
ahr:129 max:166 rhr:37 slept:8.3 weight:76.4kg shoes: Mafate Speed 2015

19F, blustery. About a half inch of squall dumpage. Another mixed surface run - pavement, snow covered dirt, woods road, singletrack and off trail. Short bit on 140 sucked, but otherwise a nice easy run.

Have run, outdoors, for 50 days in a row. Average about 5.5 miles per day. Feeling pretty fine. And the 7-day average weight down to within 0.1 pounds of initial goal of 170#. New goal now reset to 165#.
9 AM

Core 2:40 [1]

Core 1:20 [1]

10 AM

Core 1:20 [1]

Core 2:40 [1]

5 PM

Core 2:40 [1]

Core 1:20 [1]

Sunday Jan 17, 2016 #

8 AM

Core 3:20 [1]

Core 40 [1]

11 AM

Run - Mixed (3.0) 55:46 intensity: (22 @1) + (2:05 @2) + (13:59 @3) + (31:15 @4) + (8:05 @5) 5.9 mi (9:27 / mi) +210m 8:31 / mi
ahr:135 max:175 rhr:45 slept:8.2 weight:76kg shoes: Mafate Speed 2015

36F, overcast. Was hoping to make it to the WCOC meeting this afternoon, but schedule precludes that, so an hour of mostly trail, dirt roads and a bit of pavement to make it all work. Another consistent week in the books...
2 PM

Core 4:00 [1]

Saturday Jan 16, 2016 #

4 PM

Run - Road long 1:51:06 intensity: (10 @0) + (52 @1) + (28:02 @2) + (1:17:20 @3) + (4:42 @4) 11.66 mi (9:32 / mi) +382m 8:39 / mi
ahr:119 max:136 rhr:47 slept:8.5 weight:76.6kg shoes: Conquest 2014

Bailed on Forest Park again, went to work for a while, then went to movies with Ellen & Hayden. Turned out I didn't have to pick up Jackson from skiing, so wandered out for a longish run...

Friday Jan 15, 2016 #

5 AM

Core 4:00 [1]
rhr:45 slept:6.65

Awake at 3:45, legs suggested the morning off, brain obliged. So just laid in bed for 75 minutes before arising to get the boys up. A shame really as the temp is 26F this AM and it probably would been quite pleasant running. Will see if an opportunity to sneak out manifests later.
3 PM

Run - Road warm up/down 5:05 intensity: (30 @1) + (1:22 @2) + (2:58 @3) + (14 @4) + (1 @5) 0.6 mi (8:28 / mi) +33m 7:15 / mi
ahr:116 max:147 shoes: Mafate Speed 2015

Run - Trail tempo (3.2) 21:09 intensity: (11 @3) + (2:03 @4) + (18:55 @5) 2.48 mi (8:32 / mi) +74m 7:48 / mi
ahr:155 max:173 weight:77.5kg shoes: Mafate Speed 2015

New shoes. 40F, daylight. Light coating of slush on thawed trails. About 400m in, decided legs felt really good to be on trails, so I red-lined the loop. Thought my chest might explode, but the legs felt great.

Run - Road warm up/down 9:07 intensity: (17 @2) + (6:59 @3) + (16 @4) + (1:35 @5) 0.87 mi (10:29 / mi) +29m 9:31 / mi
ahr:129 max:160 shoes: Mafate Speed 2015

Thursday Jan 14, 2016 #

3 AM

Run - Road 1:02:03 intensity: (12 @0) + (6:52 @1) + (50:13 @2) + (4:46 @3) 5.69 mi (10:54 / mi) +214m 9:46 / mi
ahr:107 max:128 rhr:47 slept:6.6 weight:78.2kg shoes: Conquest 2014

16F, clear. Slow & easy, trying to stay zone 2, even up hills.

Wednesday Jan 13, 2016 #

6 AM

Run - Road 1:03:07 intensity: (7 @0) + (42 @1) + (2:49 @2) + (21:07 @3) + (34:31 @4) + (3:51 @5) 7.62 mi (8:17 / mi) +184m 7:42 / mi
ahr:132 max:153 rhr:44 slept:6.2 weight:77.4kg shoes: Bondi B

20F Brisk wind made it feel quite a bit colder, especially in exposed areas along lake. Later start today, after getting boys on bus. Not much snow, perhaps an inch on grass, dirt road, driveway had barely a trace, went out with shovel at 5am, came right back in. Should melt clear by noon.

Core 3:20 [1]

Core 40 [1]

Tuesday Jan 12, 2016 #

4 AM

Run - Road 20:46 intensity: (20 @0) + (18 @1) + (40 @2) + (2:59 @3) + (7:31 @4) + (8:58 @5) 2.81 mi (7:23 / mi) +98m 6:40 / mi
ahr:140 max:162 rhr:46 slept:5.65 weight:78.1kg shoes: Bondi B

17F, planned on longer, but delayed getting out door, so settled for a shorter threshold jaunt with what time I had...

Core 2:40 [1]

Core 1:20 [1]

5 PM

Core 3:20 [1]

Core 40 [1]

Monday Jan 11, 2016 #

4 AM

Run - Road 28:09 intensity: (34 @1) + (3:02 @2) + (8:15 @3) + (16:04 @4) + (14 @5) 3.3 mi (8:32 / mi) +122m 7:39 / mi
ahr:128 max:148 rhr:48 slept:5.4 weight:78.5kg shoes: Conquest 2014

34F, blustery. A few black ice patches. 3 cars, one cat

Core 2:40 [1]

Core 1:20 [1]

5 PM

Core 2:40 [1]

Core 1:20 [1]

Sunday Jan 10, 2016 #

5 AM

Run - Road 1:00:07 intensity: (8 @0) + (30 @1) + (16:16 @2) + (38:52 @3) + (4:21 @4) 6.38 mi (9:25 / mi) +175m 8:41 / mi
ahr:120 max:138 rhr:45 slept:7.3 weight:76.6kg shoes: Bondi B

39F, breezy. Getting it done before the rain. Thought about going longer, but no real reason to....

Core 3:00 [1]

Core 1:00 [1]

1 PM

Core 3:00 [1]

Core 1:00 [1]

Saturday Jan 9, 2016 #

6 AM

Run - Road 26:27 intensity: (11 @0) + (31 @1) + (2:22 @2) + (13:45 @3) + (9:27 @4) + (11 @5) 2.79 mi (9:29 / mi) +122m 8:21 / mi
ahr:126 max:149 shoes: 285 Roclite C

In the dim, road run up to the Forest.

Run - Trail 2:20:03 intensity: (22 @0) + (3:00 @1) + (10:04 @2) + (46:49 @3) + (1:02:48 @4) + (17:00 @5) 12.28 mi (11:24 / mi) +413m 10:20 / mi
ahr:131 max:180 rhr:42 slept:8.3 weight:76.6kg shoes: 285 Roclite C

Trails over to Gulf Rd. Met up with a big group of folks from a number of area running groups. First usual sampler course, the a pause, the about half the group heading out for more trails, I eventually splintered from the group to head for home, a combination of trails and off trail fartlek stuff.

Had a major spike in HR at one point, was working hard but certainly didn't feel like a max effort, maybe a sensor anomaly? Settled back to a believable number after a couple minutes...
5 PM

Core 3:20 [1]

Core 40 [1]

Friday Jan 8, 2016 #

5 AM

Note
rhr:45 slept:7.0

Achy, headache... not this morning...
7 PM

Run - Road 44:35 intensity: (14 @0) + (10 @1) + (1:09 @2) + (17:20 @3) + (20:13 @4) + (5:29 @5) 5.4 mi (8:15 / mi) +123m 7:43 / mi
ahr:133 max:166 weight:78.8kg

Thursday Jan 7, 2016 #

4 AM

Run - Road 25:17 intensity: (21 @1) + (32 @2) + (3:26 @3) + (6:32 @4) + (14:26 @5) 3.31 mi (7:38 / mi) +122m 6:51 / mi
ahr:143 max:159 rhr:42 slept:6.25 weight:78.9kg shoes: Conquest 2014

17F, clear. Still pretty tired upon waking, but felt ok once out the door. Harder effort than yesterday, trying to push each km a little faster than the previous one, focusing on cadence. 4 cars, no critters, most of the holiday lights gone for the season. Felt darker out...

The G is being real stubborn about moving, even though I'm well under my calorie target each day.
C • Felt darker out 2
9 PM

Core 3:20 [1]

Core 2:00 [1]

Wednesday Jan 6, 2016 #

4 AM

Run - Road 18:57 intensity: (8 @0) + (19 @1) + (7:10 @2) + (11:20 @3) 2.01 mi (9:26 / mi) +40m 8:53 / mi
ahr:116 max:127 rhr:42 slept:6.75 weight:79.2kg shoes: Conquest 2014

Not feeling it today. Woke to alarm (I almost always wake before alarm) didn't want to get out of bed, really didn't feel like getting dressed and hitting pavement. But knew it was unlikely to happen later if I blew it off, so out the door for about the most pathetic run I can ever recall doing. Sometimes once out the door you feel more into it, today wasnt one of those.

Up & down the street and once around the house for an even 2.

A tad warmer today, 7F instead of 6F...
C • streak 4
5 AM

Note

Nifty GC import box on my log page this AM, much simpler than exporting from garmin (which their app still doesn't do, have to export from website), then email the tcx off to AP and wait for processing. Now I can just select activities to import from a list and one-click import. Thanks Ken!
8 PM

Core 40 [1]

Core 3:20 [1]

Tuesday Jan 5, 2016 #

4 AM

Run - Road 31:22 intensity: (6 @0) + (29 @1) + (8:45 @2) + (17:35 @3) + (4:27 @4) 3.42 mi (9:10 / mi) +111m 8:20 / mi
ahr:121 max:137 rhr:42 slept:6.0 weight:79.1kg shoes: Bondi B

Clear, cold, breezy. 6F. Knees a little achy after this one, perhaps the road gets harder at 6F?
C • roads get harder? 3

Core 3:20 [1]

Core 40 [1]

Monday Jan 4, 2016 #

3 AM

Run - Road 41:50 intensity: (26 @1) + (2:31 @2) + (8:03 @3) + (24:33 @4) + (6:17 @5) 5.05 mi (8:17 / mi) +213m 7:19 / mi
ahr:134 max:166 rhr:52 slept:5.5 weight:78.4kg shoes: Conquest 2014

32F, flurries, light breeze. Hare via Grahaber & Bonair Hill. Good run.

Core 3:20 [1]

Core 40 [1]

5 PM

Core 3:20 [1]

Core 40 [1]

9 PM

Core 1:00 [1]

Core 3:00 [1]

Sunday Jan 3, 2016 #

7 AM

Run - Trail tempo 48:54 intensity: (19 @0) + (19 @1) + (50 @2) + (7:47 @3) + (30:56 @4) + (8:43 @5) 6.21 mi (7:52 / mi) +101m 7:30 / mi
ahr:136 max:155 rhr:46 slept:6.0 weight:79kg shoes: Bondi B

32F, sunny. Morning run with the TCRC crew on the rail trail in Vernon. Big group - lots of New Years resolutions I think. Ran with Andy, Tony & Erika going out, went to 5k mark, then ran 3k hard and a final couple km to recover. Then off to work..
12 PM

Core 4:00 [1]

3 PM

Note

Whoa... Highest volume training week since the WRC in August of 2014. And I feel pretty damn good. Next week will undoubtedly drop back a little bit but would still like to stay at 40 miles or so...

First real early morning willpower test coming up on Tuesday. Low single digits for the overnight. Time to locate a slightly warmer bit of headgear...
5 PM

Core 4:00 [1]

Saturday Jan 2, 2016 #

7 AM

Run - Road 29:19 intensity: (3 @0) + (29 @1) + (25:51 @2) + (2:56 @3) 2.92 mi (10:02 / mi) +58m 9:27 / mi
ahr:110 max:123 rhr:49 slept:6.0 weight:78.3kg shoes: Conquest 2014

Short & easy before work.

Core 2:37 [1]

8 PM

Core 4:20 [1]

Friday Jan 1, 2016 #

6 AM

Run - Trail long (New Years Fat Ass) 3:25:49 intensity: (7:58 @1) + (39:03 @2) + (1:41:22 @3) + (45:50 @4) + (11:36 @5) 16.95 mi (12:09 / mi) +764m 10:39 / mi
ahr:123 max:171 rhr:40 slept:7.0 weight:78.5kg shoes: 340 ORoc 2010

Since I have to work today, I met Tony at Valley Falls at 6am and we got in (4) 2.5 mile loops before the official start at 8am. Rolled to the start just in time for the group photo, then lingered to grab a quick bite. Then headed out on lap 5 behind most everyone. Had a chance to catch up and chat with Jim H & Earl L for a bit before moving ahead and chatting with many of my Strider friends. 35F, overcast so I could probably have stayed longer and run further but elected to call it a day at 7 laps and head for work. Plus Forest Park on the agenda before work tomorrow. Got a rogue toenail, L foot quite bloody when I got to the greenhouse... oh well, it won't keep me from my appointed rounds. Looks like the sun is coming out anyhow...
6 PM

Note

Probably going to pass on Forest Park tomorrow. Feeling great after today's 17 trail miles, but that puts me close to 50 miles this week, with the weekend still up for grabs. And if I show up at FP, I'll want to race it. So will likely run a couple miles easy here, then head to work. And an easy run Sunday to wrap up the week... No sense doing anything stupid, the year is just getting started...

Core 4:17 [1]

11 PM

Core 2:06 [1]

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