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Training Log Archive: cmorse

In the 7 days ending Dec 4, 2016:

activity # timemileskm+mload
  Run - Road6 3:24:56 25.63(8:00) 41.25(4:58) 575117.7
  Run - Mixed1 1:02:01 6.37(9:44) 10.25(6:03) 15830.7
  Walking1 44:04 1.83(24:05) 2.94(14:58) 244.6
  Total8 5:11:01 33.83(9:12) 54.44(5:43) 758152.9
  [1-5]8 5:09:30
averages - rhr:41 weight:80.3kg

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

5 AM

Note
rhr:37 weight:80.1kg

2 PM

Run - Mixed (3.6) 1:02:01 intensity: (13 @0) + (30 @1) + (33 @2) + (22:48 @3) + (35:26 @4) + (2:31 @5) 6.37 mi (9:44 / mi) +158m 9:02 / mi
ahr:135 max:156 shoes: Speed Cross Varios 2015

Sunny afternoon, easy recovery run on mixed terrain. Roads > trails @ Shafran > roads to lake > beach run with low lake level, very rocky in places > jeep road hill climb to Hare, back to SLR on dirt. Legs tired from yesterday, but didn't complain too much..

Saturday Dec 3, 2016 #

Event: WCOC Ratlum Holiday International Night-O
 

Note
rhr:39 weight:80kg

8 AM

Run - Road warm up/down 19:51 intensity: (16 @0) + (33 @1) + (1:52 @2) + (15:20 @3) + (1:50 @4) 2.11 mi (9:24 / mi) +46m 8:48 / mi
ahr:120 max:141 shoes: Conquest 2014

Run - Road race (4.9) 44:40 intensity: (13 @0) + (2 @1) + (20 @2) + (1:42 @3) + (7 @4) + (42:16 @5) 6.24 mi (7:10 / mi) +92m 6:51 / mi
ahr:153 max:164 shoes: Conquest 2014

Clear, 38F to start. Goal was not to start too fast in order to stay fairly evenly paced the whole way. Optimistic goal was 45 minutes based on no real racing of late. Picked it up with 2km to go when I realized sub 45 might be attainable. Quads felt a bit heavy, but happy with effort. 95% of race spent in zone 5, so I certainly didn't leave anything out there... Good to see George & Lyn, no other APers.. 13th of 71, made the photo montage...

{edit} faster than any of last season's efforts, so a good portent if I can get the G down to reasonable level.

Friday Dec 2, 2016 #

4 AM

Note
rhr:38 weight:80.1kg

4 PM

Run - Road (3.3) 29:02 intensity: (1 @0) + (13 @1) + (13 @2) + (8:10 @3) + (18:53 @4) + (1:32 @5) 3.54 mi (8:12 / mi) +128m 7:23 / mi
ahr:138 max:154 shoes: Conquest 2014

Nothing special, in the dark, plenty traffics, got it done. 9 in a row... First Snowstorm Classic in the AM. 10km to start the season.

Thursday Dec 1, 2016 #

5 AM

Note
rhr:42 weight:79.7kg

8 AM

Run - Road (3.2) 30:55 intensity: (18 @0) + (11 @1) + (12 @2) + (9:08 @3) + (21:06 @4) 3.72 mi (8:19 / mi) +54m 7:57 / mi
ahr:134 max:146 shoes: Speed Cross Varios 2015

Had intended to go for 60-75 minutes, but legs felt particularly flat so turned around at the lake. But the lake is up a bit after two days of rain, so there is that...
2 PM

Walking (1.2) 44:04 intensity: (42:22 @1) + (1:18 @2) + (24 @3) 1.83 mi (24:05 / mi) +24m 23:08 / mi
ahr:91 max:113

Schlepping a ton of pellets down into the basement. Hayden moved the other ton.

Wednesday Nov 30, 2016 #

5 AM

Note
rhr:47 weight:80.2kg

7 AM

Run - Road (3.1) 38:08 intensity: (14 @0) + (8 @1) + (39 @2) + (21:38 @3) + (15:29 @4) 4.53 mi (8:25 / mi) +107m 7:51 / mi
ahr:130 max:148 shoes: Conquest 2014

Easy run before heading out on errands...

Tuesday Nov 29, 2016 #

5 AM

Note
rhr:41 weight:81.2kg

Should have gone running at 4:30 this morning since I was awake anyway and it was dry.
6 PM

Run - Road (3.0) 21:38 intensity: (7 @0) + (8 @1) + (42 @2) + (7:00 @3) + (11:49 @4) + (1:52 @5) 2.66 mi (8:08 / mi) +94m 7:20 / mi
ahr:135 max:155 shoes: Conquest 2014

Easy run as the current batch of rain was ending. Wore the jacket, definitely overdressed...

Monday Nov 28, 2016 #

5 AM

Note
rhr:44 weight:80.7kg

4 PM

Run - Road (3.2) 20:42 intensity: (9 @0) + (6 @1) + (5 @2) + (4:16 @3) + (10:30 @4) + (5:36 @5) 2.83 mi (7:19 / mi) +54m 6:54 / mi
ahr:141 max:170 shoes: Conquest 2014

Just after dusk.. Felt speedy for a change... Fastest time in 4 years... 9:50 to the turn.

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