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Training Log Archive: cmorse

In the 29 days ending Feb 29, 2016:

activity # timemileskm+mload
  Run - Road23 24:05:09 162.0(8:55) 260.71(5:33) 4650570.3
  Core16 3:02:03 15819.2
  Run - Trail3 2:55:50 18.23(9:39) 29.34(6:00) 46483.7
  Total40 30:03:02 180.23 290.05 5273673.2
  [1-5]40 29:56:35
averages - sleep:6.8 rhr:48 weight:76.1kg

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Monday Feb 29, 2016 #

Core 4:50 [1]

4 AM

Run - Road 40:38 intensity: (18 @0) + (32 @1) + (17:33 @2) + (21:53 @3) + (22 @4) 4.57 mi (8:53 / mi) +207m 7:48 / mi
ahr:116 max:129 rhr:54 slept:6.6 weight:75.2kg (sick) shoes: Conquest 2014

41F, clear. Sluggish run, not much zip at all...

Sunday Feb 28, 2016 #

10 AM

Run - Road (2.5) 2:10:50 intensity: (27 @0) + (1:04 @1) + (32:33 @2) + (56:44 @3) + (38:45 @4) + (1:17 @5) 14.5 mi (9:01 / mi) +442m 8:15 / mi
ahr:123 max:174 slept:9.0 weight:74.3kg (sick) shoes: Conquest 2014

38F, sunny when I got dressed, Quickly into the low 50s - overdressed. Picking off a few more loose ends, another 10 streets done if my math is correct.
2 PM

Note

Decent week, couple good long runs making up for a couple of zeros. Although snow is mostly gone, attempts to increase the amount of trails has not materialized. Ice & very wet spots (frozen or not), collapsing areas of hoar frost, and frozen rutty sections have led me to stick to roads for now. But I'm amusing myself by ticking off streets I've never run and neighborhoods I've never visited in my quest to run all the roads in Tolland...

http://citystrides.com/users/2286/cities/35920

Saturday Feb 27, 2016 #

Core 9:00 [1]

6 AM

Run - Trail (2.3) 38:10 intensity: (14 @0) + (1:02 @1) + (5:07 @2) + (18:01 @3) + (8:30 @4) + (5:16 @5) 3.34 mi (11:26 / mi) +126m 10:14 / mi
ahr:127 max:163 rhr:53 slept:9.4 weight:75.7kg (sick) shoes: Mafate Speed 2015

17F, sunny. Was planning on a long easy trail run this AM, but alas it appears I've acquired the malaise that's been circulating our household for the past week. So bagged it early and headed home.

Friday Feb 26, 2016 #

Core 9:00 [1]
rhr:49 slept:7.8 weight:75.7kg (rest day)

Nothing wrong with a recovery day. Maybe a short run later if I'm feeling motivated...

Thursday Feb 25, 2016 #

Core 9:00 [1]

Raining pretty hard at both opportunities to run yesterday so I talked myself out of it. Planned an early jaunt this AM, but then kept up a good part of the night with the high winds & thunder so opted to catch a few more zzzs this AM. Will be home earlier today, so hopefully make it up with a longer midday run...
1 PM

Run - Road (2.6) 3:20:20 intensity: (42 @0) + (3:19 @1) + (34:21 @2) + (1:58:26 @3) + (43:19 @4) + (13 @5) 21.49 mi (9:19 / mi) +546m 8:38 / mi
ahr:122 max:149 rhr:49 slept:5.5 weight:74.5kg shoes: Conquest 2014

Long steady effort. Cold rain last hour. Pace dropped a little toward the end... A little bit of this was trails through Weigold.
C • Yeah... 3

Wednesday Feb 24, 2016 #

Core 6:00 [1]
rhr:42 slept:5.0

C • Wishing 2

Tuesday Feb 23, 2016 #

Core 16:30 [1]
rhr:42 slept:7.8

Core 1:30 [1]

4 PM

Run - Road 8:44 intensity: (19 @0) + (32 @1) + (58 @2) + (4:10 @3) + (2:45 @4) 1.0 mi (8:44 / mi) +47m 7:37 / mi
ahr:121 max:138 shoes: Mafate Speed 2015

Run - Trail intervals (2.9) 33:33 intensity: (12 @1) + (28 @2) + (5:01 @3) + (17:38 @4) + (10:14 @5) 3.49 mi (9:37 / mi) +88m 8:55 / mi
ahr:139 max:166 weight:76.1kg shoes: Mafate Speed 2015

35F, snowing prodigiously, trails pretty well obscured with dicey footing. Nonetheless, did 6.5x400m intervals as best I could, with 400m recovery.

Run - Road 5:17 intensity: (31 @2) + (4:29 @3) + (11 @4) + (6 @5) 0.55 mi (9:36 / mi) +28m 8:18 / mi
ahr:124 max:149 shoes: Mafate Speed 2015

Monday Feb 22, 2016 #

4 AM

Run - Road (2.0) 29:50 intensity: (9:07 @2) + (12:34 @3) + (7:50 @4) + (19 @5) 3.43 mi (8:42 / mi) +114m 7:53 / mi
ahr:123 max:166 rhr:47 slept:4.4 weight:76.8kg shoes: Conquest 2014

34F, clear, full moon. Ran this mostly with lights off. Quite lovely...

Sunday Feb 21, 2016 #

6 AM

Run - Road (2.5) 1:25:48 intensity: (28 @1) + (35:57 @2) + (35:23 @3) + (7:45 @4) + (6:15 @5) 9.49 mi (9:02 / mi) +223m 8:26 / mi
ahr:121 max:175 rhr:49 slept:6.5 weight:75.8kg shoes: Conquest 2014

Flower Show, Day 4

Hit the 3 week mileage goal, but it's been been a slacker week for planking, gotta get back on that...

Saturday Feb 20, 2016 #

7 AM

Run - Road 1:05:53 intensity: (14 @0) + (25 @1) + (5:59 @2) + (29:42 @3) + (29:29 @4) + (4 @5) 7.81 mi (8:26 / mi) +259m 7:39 / mi
ahr:127 max:147 rhr:49 slept:9.0 weight:76.2kg shoes: Conquest 2014

Friday Feb 19, 2016 #

6 AM

Run - Road (3.0) 25:46 intensity: (7 @0) + (23 @1) + (18 @2) + (2:19 @3) + (12:21 @4) + (10:18 @5) 3.58 mi (7:12 / mi) +136m 6:26 / mi
ahr:143 max:165 rhr:46 slept:6.5 weight:76.1kg shoes: Conquest 2014

14F, clear. Awoke at 3am, but wasn't feeling it so went back to sleep. Almost bagged it altogether but decided to go out for a short, harder effort to at least get something on the book. Pushed fairly hard for 5km, then cruised the final bit home.

Thursday Feb 18, 2016 #

Core 4:30 [1]

3 AM

Run - Road (3.0) 54:29 intensity: (25 @0) + (1:36 @1) + (1:41 @2) + (10:46 @3) + (36:32 @4) + (3:29 @5) 6.85 mi (7:57 / mi) +233m 7:12 / mi
ahr:133 max:155 rhr:47 slept:7.3 weight:75.8kg shoes: Conquest 2014

25F, clear, breezy. Out early to mark another neighborhood off the list. Early meeting in Granby then first of four days at the convention center. Glad to have gotten some miles in early this week...

Wednesday Feb 17, 2016 #

11 AM

Run - Road (3.2) 1:05:48 intensity: (8 @0) + (37 @1) + (5:52 @2) + (11:50 @3) + (38:12 @4) + (9:09 @5) 8.55 mi (7:42 / mi) +205m 7:10 / mi
ahr:135 max:154 rhr:49 slept:6.5 weight:76kg shoes: Conquest 2014

35F, overcast. A bit brisker pace today, picking up a couple more neighborhoods in my quest.

Tuesday Feb 16, 2016 #

7 AM

Run - Road (2.2) 1:53:51 intensity: (2:26 @1) + (48:26 @2) + (43:26 @3) + (19:33 @4) 12.2 mi (9:20 / mi) +374m 8:31 / mi
ahr:118 max:142 rhr:43 slept:6.0 weight:76.5kg shoes: Mafate Speed 2015

47F. Just a tad warmer than Sunday. Still plenty of icy patches, so just a slow sojourn wandering through a few neighborhoods I haven't run before.

Monday Feb 15, 2016 #

Note

Minus 15. Talked myself out of another frosty adventure. Snowy drive home, so no time left later in the day as it was about 11:30pm when we finally rolled in...

Sunday Feb 14, 2016 #

7 AM

Run - Road 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Mafate Speed 2015

Clear, minus 20F, no wind thankfully. Garmin shutdown less than 2 miles in due to the cold so no track. A couple miles up Porter Rd, then back. Too cold out for anything more.

Saturday Feb 13, 2016 #

8 AM

Run - Road (2.1) 1:11:36 intensity: (12 @0) + (53 @1) + (24:49 @2) + (35:17 @3) + (9:29 @4) + (56 @5) 7.59 mi (9:26 / mi) +251m 8:33 / mi
ahr:120 max:164 shoes: Mafate Speed 2015

Just barely above zero. Clear, breezy up on Hill Rd. Nice explore. Wish conditions were conducive to a longer run. Rest of weekend looks a lot colder though...

Friday Feb 12, 2016 #

7 AM

Run - Road (2.0) 46:32 intensity: (14 @0) + (28 @1) + (12:34 @2) + (19:45 @3) + (13:29 @4) + (2 @5) 5.32 mi (8:45 / mi) +188m 7:53 / mi
ahr:123 max:150 rhr:54 slept:8.0 weight:75.6kg shoes: Conquest 2014

2F, at daybreak. Cold, but not unpleasant once I got moving. Road felt particularly solid today and my knees seem to agree.

Thursday Feb 11, 2016 #

Core 16:30 [1]
rhr:52 slept:7.0

Lot of black ice this AM, will attempt something in daylight...
1 PM

Run - Road (3.0) 45:27 intensity: (12 @0) + (30 @1) + (3:14 @2) + (11:10 @3) + (20:12 @4) + (10:09 @5) 5.91 mi (7:41 / mi) +151m 7:08 / mi
ahr:134 max:162 weight:75.7kg shoes: Mafate Speed 2015

22F, clear. Jackson had a half day, so a rare midday run.

I've run more in the past 10 weeks than I ran in all of 2015. Gotta count for something, right?

Wednesday Feb 10, 2016 #

Core 15:00 [1]
rhr:47 slept:5.8 weight:77.3kg

Just wasn't feeling up to running this AM. Hope I'm not coming down with something.

Core 45 [1]

Tuesday Feb 9, 2016 #

Core 13:30 [1]

4 AM

Run - Road (2.2) 29:36 intensity: (13 @0) + (11 @1) + (3:49 @2) + (12:30 @3) + (12:37 @4) + (16 @5) 3.32 mi (8:55 / mi) +120m 8:01 / mi
ahr:127 max:147 rhr:52 slept:7.1 weight:77kg shoes: Mafate Speed 2015

19F, light snow. Roads plowed, but very slick. Tough going...

Monday Feb 8, 2016 #

Core 16:00 [1]
rhr:49 slept:5.9

Looks like it could get ugly today. Skipped the AM run and went to work at 3am for storm prep & prophylactic watering in case we can't get there for a while. Didn't want to be stuck driving in deteriorating conditions so got things set and was back home by 8am.

Current projections have snow shield reaching us around 8:30 and steady snow through early evening. Will probably venture out for a run in the white stuff later on..

{Edit} Temps dropped more than expected, heavier snow didn't materialize. Maybe an inch, haven't been out to clean the drive...

Sunday Feb 7, 2016 #

Core 18:00 [1]

Core 2:40 [1]

7 AM

Run - Road 1:09:07 intensity: (14 @0) + (1:43 @1) + (12:53 @2) + (33:40 @3) + (20:37 @4) 7.89 mi (8:46 / mi) +188m 8:09 / mi
ahr:123 max:142 rhr:44 slept:8.75 weight:76.2kg shoes: Mafate Speed 2015

18F, clear. Just an easy meandering run around the 'hood. Dirt road not great, but fine for this pace. Black ice in a few spots, easily identified and avoided...

Decent mileage week, need to catch up on core. I guess I could do that while the rest of the world watches TV this afternoon...
C • afternoon? 2

Saturday Feb 6, 2016 #

8 AM

Run - Road 9:06 intensity: (15 @0) + (16 @1) + (1:35 @2) + (2:24 @3) + (4:36 @4) 1.01 mi (9:01 / mi) +20m 8:29 / mi
ahr:124 max:138 shoes: 340 ORoc 2010

Run - Road 50:01 intensity: (14 @0) + (13 @1) + (2:48 @2) + (9:16 @3) + (18:03 @4) + (19:27 @5) 6.27 mi (7:59 / mi) +92m 7:38 / mi
ahr:139 max:164 rhr:46 slept:7.3 weight:77.2kg shoes: 340 ORoc 2010

16F to start, icy roads on Park Rd & Porter Lake. Ran solid for about 10 minutes, then decided to just dial it back as I've already got plenty of miles this week a felt no compulsion to race it. So I guess I ran positive splits.

Run - Road 2:58 intensity: (18 @0) + (1:12 @1) + (1:28 @2) 0.23 mi (12:54 / mi) +20m 10:09 / mi
ahr:96 max:110 shoes: 340 ORoc 2010

Friday Feb 5, 2016 #

4 AM

Run - Road (1.5) 27:39 intensity: (35 @1) + (19:08 @2) + (7:43 @3) + (13 @4) 2.83 mi (9:46 / mi) +55m 9:13 / mi
ahr:114 max:130 rhr:49 slept:5.85 shoes: Mafate Speed 2015

35F, snowing prodigiously, but not yet sticking to road surfaces. Not much energy after last nights run, but got the AM run done. May have to double up today as I have a physical at 11am and probably won't feel like driving in this crap....
10 AM

Run - Road (2.1) 50:32 intensity: (20 @0) + (3:54 @1) + (10:22 @2) + (20:41 @3) + (15:15 @4) 4.66 mi (10:51 / mi) +145m 9:53 / mi
ahr:121 max:145 weight:76.1kg shoes: Mafate Speed 2015

Too crappy to drive, so ran to town for my physical. About 10" so far, roads largely unplowed. A lot more effort than I wanted to expend....

Run - Road (2.3) 52:20 intensity: (29 @0) + (5:03 @1) + (14:18 @2) + (21:13 @3) + (8:25 @4) + (2:52 @5) 4.61 mi (11:21 / mi) +136m 10:24 / mi
ahr:119 max:171 shoes: Mafate Speed 2015

Roads even crappier, not much space to run. Had to step well into the deeps when cars approached..

Thursday Feb 4, 2016 #

5 AM

Core 12:00 [1]
rhr:52 slept:6.4 weight:77.4kg

Too damned tired to run this AM. Maybe later.. 55F before dawn, very wrong.
5 PM

Core (Jacobs Ladder) 9:18 intensity: (2:31 @1) + (5:47 @2) + (28 @3) + (26 @4) + (6 @5) +158m
ahr:105 max:152

Run - Trail warm up/down (2.0) 23:50 intensity: (3 @0) + (23 @1) + (1:15 @2) + (18:35 @3) + (1:20 @4) + (2:14 @5) 2.5 mi (9:32 / mi) +30m 9:12 / mi
ahr:126 max:162 shoes: Conquest 2014

Run - Trail (2.5) 1:20:17 intensity: (22 @0) + (22 @1) + (3:33 @2) + (33:29 @3) + (42:18 @4) + (13 @5) 8.9 mi (9:01 / mi) +222m 8:22 / mi
ahr:128 max:160 weight:76.8kg shoes: Conquest 2014

C • maybe? 2

Wednesday Feb 3, 2016 #

Core 8:00 [1]

3 AM

Run - Road (1.5) 36:22 intensity: (14 @0) + (1:23 @1) + (26:25 @2) + (8:18 @3) + (2 @4) 3.45 mi (10:32 / mi) +111m 9:35 / mi
ahr:111 max:129 rhr:46 slept:4.8 weight:76.4kg shoes: Conquest 2014

32F, light breeze. Out the door early for an easy recovery run before the rain arrives. Schedule likely wouldn't allow a run later anyhow...

Tuesday Feb 2, 2016 #

Core 8:00 [1]
rhr:47 slept:4.5

Late nights, erratic schedules, spotty meal schedule. Not so conducive for getting out of bed at 4am. Will attempt to squeeze something in later....

Core 2:00 [1]

6 PM

Run - Road tempo (3.8) 44:10 intensity: (7 @0) + (24 @1) + (30 @2) + (2:44 @3) + (4:14 @4) + (36:11 @5) 5.88 mi (7:31 / mi) +171m 6:53 / mi
ahr:150 max:170 weight:76.6kg shoes: Conquest 2014

40F. Quick jaunt before Strider Steering meeting. Goal was to keep cadence as high as possible. Got it done...

Monday Feb 1, 2016 #

4 AM

Run - Road (2.2) 47:29 intensity: (6 @0) + (29 @1) + (19:40 @2) + (14:05 @3) + (13:09 @4) 5.01 mi (9:29 / mi) +189m 8:29 / mi
ahr:120 max:139 rhr:48 slept:7.2 weight:76.6kg shoes: Conquest 2014

45F, clear, which is very wrong for 4am on Feb 1st, but was quite pleasant running... Easy jaunt up to Bald Hill. Calf a little tight, but better than past few days. Stretching seems to help.

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