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Training Log Archive: cmorse

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Run - Road6 5:07:58 32.53(9:28) 52.35(5:53) 1025149.6
  Run - Trail4 4:36:15 26.65(10:22) 42.89(6:26) 814135.6
  Run - Mixed2 1:48:41 10.21(10:39) 16.43(6:37) 38654.5
  Orienteering1 54:31 3.09(17:39) 4.97(10:58) 24826 /26c100%27.7
  Walking1 30:12 1.71(17:40) 2.75(10:58) 203.2
  Total14 12:57:37 74.19(10:29) 119.4(6:31) 249326 /26c100%370.6
  [1-5]14 12:50:13
averages - rhr:43 weight:79.8kg

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Friday Jun 30, 2017 #

5 AM

Note
rhr:46 weight:79.9kg

Thursday Jun 29, 2017 #

5 AM

Note
rhr:45 weight:79.1kg

Wednesday Jun 28, 2017 #

5 AM

Note
rhr:40 weight:79.7kg

Tuesday Jun 27, 2017 #

5 AM

Run - Road 39:31 intensity: (6 @0) + (11 @1) + (50 @2) + (5:37 @3) + (28:35 @4) + (4:12 @5) 5.09 mi (7:46 / mi) +69m 7:27 / mi
ahr:139 max:154 shoes: Conquest 2014

An early AM stroll out to the tin man on the lake and back again. It's been quite a long time since I've run the dirt roads from home.

Note
rhr:48 weight:79.1kg

6 PM

Run - Road hills (Happy Hills #11) 49:02 intensity: (49 @0) + (2:21 @1) + (4:10 @2) + (27:31 @3) + (8:23 @4) + (5:48 @5) 5.09 mi (9:38 / mi) +222m 8:29 / mi
ahr:127 max:176 shoes: Speed Cross Varios 2015

Very soggy night, midst of a severe thunderstorm, though I think the worst of it was slightly south of us. Steady rain, torrential at times, muddy rivers down the sides of the road, thunder, lightning, but no hail or high winds. Mostly easy, just a hard push on the third and final climb. Cut the gap in half, now just 5 seconds back of Shawn's segment CR.

Monday Jun 26, 2017 #

5 AM

Note
rhr:50 weight:80kg

Sunday Jun 25, 2017 #

5 AM

Note
rhr:37 weight:80.4kg

6 AM

Run - Trail (Nipmuck) 52:17 intensity: (3:31 @0) + (1:00 @1) + (3:20 @2) + (27:52 @3) + (16:03 @4) + (31 @5) 4.75 mi (11:00 / mi) +169m 9:55 / mi
ahr:127 max:165 shoes: Speed Cross Varios 2015

Sunny day, so just a quick jaunt with the 6am crew (Cindi, Jamie, Nan & Sarah) before heading to work. Would have liked to stick around for the 7am & 8am loops, but not today..
1 PM

Walking 30:12 intensity: (20 @0) + (28:22 @1) + (47 @2) + (43 @3) 1.71 mi (17:40 / mi) +20m 17:03 / mi
ahr:92 max:103 shoes: Speed Cross Varios 2015

Had to get out of greenhouse for a bit. Walked to bank & lunch. And back again of course... Time to check it all again.

Saturday Jun 24, 2017 #

5 AM

Note
rhr:45 weight:78.9kg

7 AM

Run - Trail tempo (Case) 1:34:34 intensity: (19 @0) + (10 @1) + (3:12 @2) + (34:15 @3) + (42:25 @4) + (14:13 @5) 7.74 mi (12:13 / mi) +301m 10:54 / mi
ahr:136 max:170 shoes: 340 ORoc 2010

Joined Deb & Co for Hardrock training. 3 x 15 min tempo was plan, but it was raining and I couldn't really see footing, so dialed it back to an easy pace about halfway through the first one. Nice run though..

Check out “Morning Jun 24th” on Relive! https://www.relive.cc/view/g12471080487

Friday Jun 23, 2017 #

4 AM

Note
rhr:47 weight:80.3kg

Thursday Jun 22, 2017 #

4 AM

Note
rhr:43 weight:80.2kg

Wednesday Jun 21, 2017 #

5 AM

Note
rhr:41 weight:79.5kg

Tuesday Jun 20, 2017 #

5 AM

Note
rhr:39 weight:79.5kg

6 PM

Run - Road hills (Happy Hills #10) 34:30 intensity: (9 @0) + (1:29 @1) + (7:11 @2) + (14:06 @3) + (6:45 @4) + (4:50 @5) 3.26 mi (10:35 / mi) +151m 9:15 / mi
ahr:127 max:172 shoes: Conquest 2014

Got back from RI with about 10 minutes to spare, so quick change and off to hills. Easy down, hard up, easy down and just plain wiped - mentally & physically so called it a day at two reps. Until next time...

Monday Jun 19, 2017 #

5 AM

Note
rhr:41 weight:80.6kg

Off to RI this AM for new student orientation at RWU...
C • RWU 8

Sunday Jun 18, 2017 #

5 AM

Note
rhr:48 weight:80.1kg

Saturday Jun 17, 2017 #

Event: WCOC Ratlum Mountain (Summer BBQ and Meeting)
 
6 AM

Note
rhr:30 weight:79kg

Too much Chinese food last night. Assume the weight gain is sodium & water retention. Time to go sweat some of that off..

178.4 pre 174.2 post
7 AM

Run - Trail 1:27:00 intensity: (17 @0) + (7 @1) + (47 @2) + (17:48 @3) + (55:55 @4) + (12:06 @5) 10.03 mi (8:40 / mi) +217m 8:08 / mi
ahr:140 max:168 shoes: Conquest 2014

Damp run with TCRC crew. Opted to do a set of 6x400m intervals on the way back, apparently the satellites couldn't keep up with me as the track disappeared just about where I started the first one..

Friday Jun 16, 2017 #

5 AM

Note
rhr:49 weight:79.7kg

Thursday Jun 15, 2017 #

5 AM

Note
rhr:43 weight:78.3kg

8 AM

Run - Mixed (Powerline 5) 48:19 intensity: (7 @0) + (7 @1) + (1:24 @2) + (12:41 @3) + (29:02 @4) + (4:58 @5) 5.15 mi (9:23 / mi) +246m 8:10 / mi
ahr:137 max:162 shoes: Speed Cross Varios 2015

Up Grahaber to top of hill, then Powerline Trail out to lake and back pretty vigorously, lost a bit of oomph at the end. Easy jaunt back

Check out “Morning Jun 15th” on Relive! https://www.relive.cc/view/g12286893434

Wednesday Jun 14, 2017 #

5 AM

Note
rhr:41 weight:78.8kg

Tuesday Jun 13, 2017 #

5 AM

Note
rhr:41 weight:79.2kg

6 PM

Run - Road (Happy Hills #9) 1:10:35 intensity: (13 @0) + (7:09 @1) + (18:40 @2) + (30:32 @3) + (8:11 @4) + (5:50 @5) 6.01 mi (11:45 / mi) +270m 10:18 / mi
ahr:120 max:163 shoes: Conquest 2014

Mid 80s and extremely humid. This was tough. Very easy down, then hard up - 6:52, surprisingly only 6s off my PR. Then a half down and up easy and two more full dirt down and up easy. And then Hidden Still to rehydrate

Check out “Evening Jun 13th” on Relive! https://www.relive.cc/view/g12255751666

Monday Jun 12, 2017 #

5 AM

Note
rhr:48 weight:81kg

Sunday Jun 11, 2017 #

5 AM

Note
rhr:43 weight:80.1kg

Saturday Jun 10, 2017 #

5 AM

Note
rhr:44 weight:79.3kg

7 AM

Run - Road 1:06:55 intensity: (16 @1) + (23 @2) + (6:31 @3) + (41:26 @4) + (18:19 @5) 8.08 mi (8:17 / mi) +65m 8:05 / mi
ahr:144 max:168 shoes: Conquest 2014

Group run from Somers School Complex. Nice morning, decent pace, no issues.

Linked my Garmin acct to Relive! for chuckles. Will be neat to try it with an O run..

Check out “Morning Jun 10th” on Relive! https://www.relive.cc/view/g12182824653

Friday Jun 9, 2017 #

5 AM

Note
rhr:41 weight:80.7kg

Thursday Jun 8, 2017 #

5 AM

Note
rhr:39 weight:79.5kg

Run - Trail (Shafran) 42:24 intensity: (22 @1) + (15 @2) + (30:53 @3) + (10:46 @4) + (8 @5) 4.13 mi (10:16 / mi) +128m 9:22 / mi
ahr:129 max:166 shoes: Speed Cross Varios 2015

Off from work to take care of some things at Dads, so did a quick tour of Shafran after getting boys out the door for school. Gorgeous morning, HR behaved again.

“Morning Jun 8th” on Relive! https://www.relive.cc/view/g12140744858

Wednesday Jun 7, 2017 #

5 AM

Note
rhr:37 weight:80kg

Tuesday Jun 6, 2017 #

5 AM

Note
rhr:41 weight:80.2kg

6 PM

Run - Road hills (Happy Hills #8) 47:25 intensity: (6 @0) + (17 @1) + (1:17 @2) + (24:22 @3) + (11:36 @4) + (9:47 @5) 5.0 mi (9:29 / mi) +249m 8:13 / mi
ahr:135 max:167 shoes: Conquest 2014

The Tuesday routine... routine is good because otherwise I probably wouldn't have gotten out the door. Easy down, hard up, hard down, rest easy. No HR anomalies, rate right where it should have been for the effort again.

Check out “Evening Jun 6th” on Relive! https://www.relive.cc/view/g12111464637

Monday Jun 5, 2017 #

5 AM

Note
rhr:46 weight:81kg

Sunday Jun 4, 2017 #

5 AM

Note
rhr:46 weight:79.7kg

Saturday Jun 3, 2017 #

6 AM

Note
rhr:36 weight:79.7kg

Off to Hurd to help Joe & Earl hang flags, then to work.
7 AM

Orienteering 36:11 intensity: (45 @0) + (4:48 @1) + (9:35 @2) + (11:04 @3) + (9:01 @4) + (58 @5) ** 1.49 mi (24:17 / mi) +123m 19:20 / mi
ahr:118 max:156 spiked:12/12c shoes: Speed Cross Varios 2015

Working today, but went down to Hurd early to help set controls for today's meet - both foot and bike courses on offer (10 - noon starts). Hung the controls in northern part of park. Jogging between, then slowing to verify correct placement. These controls used in 6 different courses and do not represent any particular course, in fact I don't even know which of these controls were on which courses, though it's pretty easy to tell the MTB controls from advanced foot controls.

Orienteering tempo (Hurd - Pre-Run) 18:20 intensity: (9 @1) + (4 @2) + (43 @3) + (3:09 @4) + (14:15 @5) ** 1.6 mi (11:27 / mi) +125m 9:13 / mi
ahr:151 max:167 spiked:14/14c shoes: Speed Cross Varios 2015

After hanging the dozen or so controls, back to the car, grabbed an e-punch and went back out and ran the set of controls, visiting each one from a different attackpoint than I had set it from, and revisiting a few of them multiple times (just because the loop I ran allowed for it). Woke the electronics up by punching even though I wouldn't be downloading. A nice energetic run, I've really missed running in the woods this spring. Then off to work leaving Joe & Earl set up the start and finish areas for the meet.

Pushed the HR up on this run, but it seemed appropriate for the effort and I never felt I was missing another 'gear'. So didn't flag this run as a possible episode. I've got the monitor for a full month (if needed) so hopefully I hit a couple where I get the jacked up HR at a moderate pace and we can see if its A-Fib or some other weirdness.

Friday Jun 2, 2017 #

5 AM

Note
rhr:43 weight:79.5kg

Thursday Jun 1, 2017 #

5 AM

Note
rhr:40 weight:80.2kg

6 PM

Run - Mixed (Dairy Bar) 1:00:22 intensity: (42 @0) + (4:55 @1) + (6:20 @2) + (20:07 @3) + (18:17 @4) + (10:01 @5) 5.06 mi (11:56 / mi) +140m 10:59 / mi
ahr:128 max:164 shoes: Speed Cross Varios 2015

Gorgeous night for a run, down along Nipmuck, back up Gurleyville Rd. And ice cream...

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