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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Run - Mixed7 9:34:06 55.81(10:17) 89.82(6:24) 1146167.2
  Run - Dirt6 4:39:37 28.93(9:40) 46.56(6:00) 73389.9
  Walking5 4:01:13 12.12(19:54) 19.51(12:22) 30317.9
  Run - Road2 2:30:12 17.05(8:49) 27.44(5:28) 51952.0
  Run - Trail2 1:51:00 9.23(12:02) 14.85(7:28) 20549.3
  Hiking1 53:02 1.64(32:20) 2.64(20:06) 1166.2
  Total23 23:29:10 124.78(11:18) 200.81(7:01) 3023382.6
  [1-5]23 20:48:26
averages - rhr:42 weight:79.8kg

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Tuesday Jul 31, 2018 #

6 PM

Run - Mixed hills (Happy Hills) 55:05 intensity: (8:41 @1) + (18:11 @2) + (10:02 @3) + (11:04 @4) + (7:07 @5) 5.08 mi (10:51 / mi) +220m 9:34 / mi
ahr:127 max:173 shoes: Conquest 2014

First downhill easy, then a moderate push back up, then a hard, quad pounding downhill. Rest was a mix of easy jog and walking. Those few minutes of level 4 & 5 were enough. Sadly..

Monday Jul 30, 2018 #

4 AM

Note
rhr:48 weight:81.2kg

Back to the greenhouses after a week away.
C • event date change 2

Sunday Jul 29, 2018 #

7 AM

Walking 53:23 intensity: (16:22 @0) + (19:22 @1) + (9:55 @2) + (6:25 @3) + (1:19 @4) 3.0 mi (17:48 / mi) +109m 15:59 / mi
ahr:101 max:145 shoes: 285 Roclite C

Flagging course for Soapstone Assault, then serving as a course marshall.
10 AM

Walking 37:20 intensity: (20:12 @0) + (13:22 @1) + (3:11 @2) + (35 @3) 2.01 mi (18:34 / mi) +86m 16:24 / mi
ahr:92 max:130 shoes: 285 Roclite C

And retrieving said course markings...

Saturday Jul 28, 2018 #

7 AM

Run - Dirt 48:23 intensity: (6:14 @1) + (10:49 @2) + (6:31 @3) + (18:52 @4) + (5:57 @5) 5.0 mi (9:41 / mi) +68m 9:17 / mi
ahr:133 max:166 shoes: Bondi 5 2018

Sat AM with the TCRC crew at Church St, except I got there a bit late as they were headed up the trail so latched on the back end, but uncertain who was doing what (long, fast, slow etc) and quickly found myself toward the front and just decided that I'd go hard for 3 miles, then gradually taper it back for a total of 5. And by taper, I wound up just doing a race pace walk for the last mile. It felt good to push the heart rate up into the red zone for a bit, but the legs definitely felt thrashed on the back side.

Friday Jul 27, 2018 #

2 PM

Run - Mixed 2:21:40 intensity: (36:50 @0) + (1:04:24 @1) + (31:27 @2) + (8:23 @3) + (36 @4) 10.1 mi (14:02 / mi) +47m 13:50 / mi
ahr:98 max:143 shoes: Bondi 5 2018

Probably my last recon of the ADU course as Jackson finished up his summer studio today. But managed to get laps 38-41 done putting me over the 100 mile mark for training on the course. (edit: 103.35 miles in 20:43 total time over 12 visits)

Upper 80s with a light southerly breeze. Kinda sucked on the downwind leg, but pleasant enough upwind and in woods, still sweating a lot though. Since there is no way I'll be trained for this race, I practiced what should be my race day strategy - brisk walk as long as my 100 mile time is under 24 hours, then run briefly to bring it back to 23:30 as required. On the paved portion of the course my walking is pretty steady at 23:30 when fresh, but creeps up a bit in the woods with the minor hills and rootier footing.

Probably ran about 15 minutes today, with 2:05 solid walking - this probably should be logged as walking, but it's my race strategy at this point, so i'm keeping it under mixed run. Quite a few times I felt like running, glanced at my watch and said "nope, good for now". Let's hope I have the good sense to stick to that plan on race day. If I get to the final 4 hours or so feeling great (fat chance), then I'll run some extra for good measure.

Thursday Jul 26, 2018 #

2 PM

Run - Trail 1:02:56 intensity: (9 @0) + (42 @1) + (5:02 @2) + (25:24 @3) + (31:33 @4) + (6 @5) 5.34 mi (11:47 / mi) +99m 11:09 / mi
ahr:136 max:157 shoes: 280 ORoc 2017

Post conference run on perimeter trail at Greenbelt NP before heading north. Not a super interesting trail, but maybe the oppressive humidity just sucked the fun out of it. But glad to have done it.

Google is saying 6 hours home through the city, but not sure I believe that figure. 8 hours by way of Harrisburg / Scranton. May go that way anyway just to avoid traffic, stop & go and excessive tolls.

Wednesday Jul 25, 2018 #

Note

AERGC Conference - Facility visits, fair amount of walking

Tuesday Jul 24, 2018 #

Note

AERGC Conference - plenary sessions, mostly sloth...

Monday Jul 23, 2018 #

6 AM

Note
rhr:56 weight:79.6kg

Travel day to Greenbelt, MD for AERGC conference. Didn't feel like running before departure. May go to Greenbelt Park near hotel if we arrive in decent time and weather cooperates.

Sunday Jul 22, 2018 #

7 AM

Note
rhr:42 weight:79.1kg

Raining pretty good this AM, no hurry to get out of bed...
8 AM

Run - Mixed 1:07:39 intensity: (16 @0) + (44 @1) + (3:59 @2) + (34:39 @3) + (27:11 @4) + (50 @5) 7.59 mi (8:55 / mi) +180m 8:18 / mi
ahr:135 max:182 weight:76.8kg shoes: Conquest 2014

Mostly raining, with occasional breaks of humidity and deerflies. Got it done.

Matched my total 2017 mileage (within a mile or so) with about 10 fewer hours. And still plenty of year left... And a little ahead of pace to record my highest mileage since I joined AP in 2000. And that highest year was about half cycling and one quarter walking, so not even much running that year.

Saturday Jul 21, 2018 #

6 AM

Note
rhr:34 weight:77.7kg

Run - Mixed long 2:03:18 intensity: (18 @0) + (1:46 @1) + (1:02:13 @2) + (55:26 @3) + (2:51 @4) + (44 @5) 12.78 mi (9:39 / mi) +414m 8:46 / mi
ahr:123 max:179 shoes: Bondi 5 2018

Clear, high 50s to start. Looking for two hours, found it. Some decent hills, acceptable effort, no walking breaks.

Friday Jul 20, 2018 #

7 AM

Note
rhr:40 weight:78.8kg

8 AM

Run - Road hills 1:16:40 intensity: (13 @0) + (6 @1) + (21:29 @2) + (46:37 @3) + (8:15 @4) 8.29 mi (9:15 / mi) +299m 8:19 / mi
ahr:127 max:150 shoes: Conquest 2014

Easy jaunt including Sugar Hull & Bald Hill. Nice day..
4 PM

Walking (RWU) 20:01 intensity: (2:02 @0) + (16:19 @1) + (1:24 @2) + (16 @3) 0.77 mi (26:00 / mi) +10m 25:01 / mi
ahr:99 max:125 shoes: 212 X-Talon 2012

Stroll by the waterfront with Ellen & Anna.

Thursday Jul 19, 2018 #

5 AM

Note
rhr:44 weight:79.8kg

Done with doxy, I hope...

Wednesday Jul 18, 2018 #

5 AM

Note
rhr:41 weight:80.1kg (sick)

11 AM

Walking 34:03 intensity: (15:23 @0) + (18:11 @1) + (29 @2) 1.89 mi (18:01 / mi) +18m 17:30 / mi
ahr:87 max:117 shoes: Mafate Speed 2015

Lunch time walk.
6 PM

Run - Mixed tempo 38:45 intensity: (15 @0) + (7 @1) + (26 @2) + (7:47 @3) + (29:46 @4) + (24 @5) 5.08 mi (7:38 / mi) +66m 7:20 / mi
ahr:143 max:156 shoes: Bondi 5 2018

Out to lake & back. 5 miles at what passes for max effort these days. Surprised HR never crept in zone 5. Need to check settings, maybe my zones are out of whack..

Tuesday Jul 17, 2018 #

5 AM

Note
rhr:44 weight:80.8kg (sick)

Got back from RI just before midnight, briefly considered a short jaunt in the dark, but opted for a shower and 4 hours of sleep instead.
6 PM

Run - Dirt hills (Happy Hills) 51:36 intensity: (9 @0) + (15 @1) + (16:24 @2) + (28:08 @3) + (6:40 @4) 5.35 mi (9:39 / mi) +241m 8:28 / mi
ahr:129 max:151 shoes: Speed Cross Varios 2015

The real heavy rain had moved east and the rumbling was getting more subdued, so headed over to Hopkins for the usual Tuesday nonsense. No one else showed, but it was raining pretty good, so not surprised. Got it done.

Well, using Ken's fitness algorithms, it appears my fitness has now decayed to where it was in mid January. Lyme is such a buzzkill...

Monday Jul 16, 2018 #

5 AM

Note
rhr:46 weight:80.7kg (sick)

Sunday Jul 15, 2018 #

5 AM

Note
rhr:43 weight:80.2kg (sick)

Saturday Jul 14, 2018 #

5 AM

Note
rhr:35 weight:78.6kg (sick)

6 AM

Run - Dirt 1:13:54 intensity: (2:40 @0) + (3:00 @1) + (59:09 @2) + (9:05 @3) 7.53 mi (9:49 / mi) +85m 9:29 / mi
ahr:114 max:134 shoes: Bondi 5 2018

Was kind of hoping for 15 this morning, but the legs and hips would only give me 7.5. Maybe I'll attempt some more later, but probably not... Same time as yesterday, but 1.25 fewer miles, even with less hills.

2 PM

Hiking (Kent Falls) 53:02 intensity: (7:38 @0) + (29:40 @1) + (14:54 @2) + (50 @3) 1.64 mi (32:20 / mi) +116m 26:31 / mi
ahr:99 max:138 shoes: 212 X-Talon 2012

Casual stroll at Kent Falls with Ellen..

Friday Jul 13, 2018 #

5 AM

Note
rhr:41 weight:78.4kg (sick)

10 AM

Run - Road long 1:13:32 intensity: (10 @0) + (17 @1) + (1:32 @2) + (48:18 @3) + (23:15 @4) 8.76 mi (8:24 / mi) +220m 7:47 / mi
ahr:139 max:153 shoes: Bondi 5 2018

Sunny, high 70s. Had a full staff on today, so called an audible and took the day off aside from a few Friday tasks I swung by and took care of. So a rare mid day run. Picked a route with mostly shaded running to avoid the sun. A decent effort.

Thursday Jul 12, 2018 #

5 AM

Note
rhr:38 weight:80kg (sick)

10 PM

Note

Was planning on the Silk City run tonight, but didn't get home until after 6 and it had already begun. Working this weekend again as well as a long week next week with Matt on vacation. On a positive note, most of the lyme symptoms seem to have abated, though I haven't tried a truly long run in quite a while. Will probably keep ticking the 'sick' box until the Doxy runs out..

Wednesday Jul 11, 2018 #

5 AM

Note
rhr:39 weight:80kg (sick)

9 PM

Note

Hoped to get out today, but not back from RI until well past dim. And the motivation hath left me. Ah well, perhaps tomorrow..

Tuesday Jul 10, 2018 #

5 AM

Note
rhr:40 weight:79.8kg (sick)

Actually woken up at 4am by power fail alarm from work. Facilities likes to do their whole building generator testing toward the end of third shift..
6 PM

Run - Dirt hills 52:04 intensity: (14 @1) + (8:27 @2) + (31:31 @3) + (9:29 @4) + (2:23 @5) 5.39 mi (9:40 / mi) +230m 8:32 / mi
ahr:135 max:173 shoes: 212 X-Talon 2012

Happy Hills... upper 80s to start. Pushed moderately hard and no significant muscle pain. A good workout. Then down to Kloters for post run ice cream.

Monday Jul 9, 2018 #

5 AM

Note
rhr:37 weight:80.8kg (sick)

Sunday Jul 8, 2018 #

6 AM

Note
rhr:48 weight:80.1kg (sick)

Run - Mixed (Around the block) 1:05:21 intensity: (17 @0) + (2:56 @1) + (9:55 @2) + (43:58 @3) + (8:15 @4) 7.6 mi (8:36 / mi) +184m 8:00 / mi
ahr:131 max:151 shoes: Conquest 2014

60F, sunny. CW loop around block. SLR>Ellington>Snipsic>Pinnacle>Cider Mill>Grahaber>SLR. Kept cadence/tempo up, no major complaints from the body parts aside from usual fatigue as run wore on.

Saturday Jul 7, 2018 #

5 AM

Note
rhr:42 weight:79.6kg (sick)

7 AM

Run - Trail (Shafran) 48:04 intensity: (38 @0) + (31 @1) + (8:33 @2) + (17:27 @3) + (14:59 @4) + (5:56 @5) 3.89 mi (12:21 / mi) +107m 11:23 / mi
ahr:128 max:161 shoes: Speed Cross Varios 2015

Strider social run. Ran over from home, then about 25 minutes with group (8 human, 5 canine), then home to shower & head into work, leaving group to continue on...

Legs not as achy, but certainly no pep in them either...

Friday Jul 6, 2018 #

5 AM

Note
rhr:30 weight:79.1kg (sick)

3 PM

Run - Mixed long 1:22:18 intensity: (12 @0) + (5:43 @1) + (15:20 @2) + (35:38 @3) + (25:25 @4) 7.58 mi (10:51 / mi) +35m 10:42 / mi
ahr:123 max:148 shoes: Conquest 2014

3 loops better than zero loops. 80F air temp, 75F dewpoint. Air was thick... Feeling pretty thrashed after two loops, but headed out on a third anyway, had to walk maybe 3/4 mile on the end. This sucks...

37 laps or 90 miles on ADU course so far.

Thursday Jul 5, 2018 #

5 AM

Note
rhr:52 weight:80.6kg (sick)

7 PM

Run - Dirt 25:56 intensity: (9 @1) + (2:52 @2) + (12:41 @3) + (8:07 @4) + (2:07 @5) 2.84 mi (9:08 / mi) +55m 8:37 / mi
ahr:130 max:163 shoes: 212 X-Talon 2012

After dinner, legs sore from the start, knew it was only going to be out to Hare & back. Actually fairly nice conditions, still warm, but sun heading down and a nice breeze. Threw in some fartlek pickups, just to make it interesting and get benefit out of such a short run.

Wednesday Jul 4, 2018 #

6 AM

Note
rhr:37 weight:81kg (sick)

Run - Dirt 27:44 intensity: (20 @0) + (21 @1) + (9:24 @2) + (17:39 @3) 2.82 mi (9:50 / mi) +54m 9:17 / mi
ahr:116 max:132 shoes: Bondi 5 2018

Humid, high FDF factor. This was all the body was willing to give me today. Not even 3 miles. Maybe a hike with Anna later..
11 AM

Walking (McLean Game Refuge) 1:36:26 intensity: (56:40 @0) + (28:04 @1) + (11:20 @2) + (22 @3) 4.45 mi (21:40 / mi) +80m 20:31 / mi
ahr:84 max:120 shoes: Speed Cross Varios 2015

Walk with Anna at McLeans. Brutal in the open, but tolerable in the shade. 92F & clear. A few mosquitos, but no FDFs thankfully. Then over to visit dad..

Tuesday Jul 3, 2018 #

5 AM

Note
rhr:42 weight:81.1kg (sick)

Monday Jul 2, 2018 #

5 AM

Note
rhr:43 weight:80.9kg (sick)

No electrical power to either greenhouse facility. Heat indices (outside) forecast in the 108-110 range in a few hours. Not a particularly auspicious start to the day...

Sunday Jul 1, 2018 #

6 AM

Note
rhr:47 weight:79.5kg (sick)

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