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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2015:

activity # timemileskm+mload
  Run - Road30 20:04:00 139.9(8:36) 225.14(5:21) 3161472.1
  Orienteering2 2:08:11 5.53(23:11) 8.9(14:24) 31521 /26c80%76.9
  Walking1 1:32:05 3.47(26:32) 5.58(16:29) 2318.6
  Run - Trail1 1:05:00 6.9(9:25) 11.1(5:51) 7221.6
  Run - Mixed1 50:56 5.47(9:19) 8.8(5:47) 18723.6
  Core6 18:261.7
  Total39 25:58:38 161.27 259.53 375721 /26c80%614.5
  [1-5]39 25:52:07
averages - sleep:7.2 rhr:47 weight:79.9kg

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Thursday Dec 31, 2015 #

5 AM

Run - Road tempo 41:17 intensity: (14 @0) + (32 @1) + (4:16 @2) + (2:26 @3) + (21:27 @4) + (12:22 @5) 4.95 mi (8:20 / mi) +197m 7:25 / mi
ahr:138 max:159 rhr:48 slept:7.5 weight:78.3kg shoes: Bondi B

34F, foggy. 20+ cars, 6 barking dogs with eery yellow eyes (and electric fence collars).

Easy to Rt30, then tried to push a tempo pace to the top of Bald and then keep a high cadence tempo coming back down. Drifted into zone 5 a bit more than intended, but felt good. Fat Ass tomorrow before work, not sure how many laps I'll venture to do.
5 PM

Note

2015 Recap

A pretty very lackluster year. My least amount of training volume since the depth of the Lyme years in the mid 2000's. The first three month hampered by lots of snow and lack of willpower, then one of my 2 key employees left during a hiring freeze leaving me to pick up the slack for more than half the year. Finally brought a new staff member on in October and things improving since then.

No A meets this year, in fact didn't do any orienteering at all until Pawtuckaway in September. Finally, in late November, decided to get back to it, vowing to run every day in December and get my weight back down to where it should be.

Schedule is still pretty unpredictable, so decided if it was going to happen, it had to be a priority - do it early in the day before life gets in the way. So most runs were done and logged before 5am when I generally get the boys up for school (both in tech programs in other towns). Goal #1 accomplished and even managed to log almost twice the miles I had planned. However, it also means I've logged more road miles than any month since I began logging 15 years ago. Will need to be careful not to incite injury. But 4am runs seem to work for me, I get them done and out of the way and feel good for the day. The weight isn't down to where I want it yet, but the mid torso feels much less gelatinous these days so progress is being made.

Goals for 2016? We'll keep it simple. Do well at NAOC in September and get plenty of quality time in the woods between now and then. Small intermediate goals will be set to keep me motivated..

Here's to a better year in 2016... Happy New Year everyone...

Wednesday Dec 30, 2015 #

8 AM

Run - Road 6:51 intensity: (21 @0) + (31 @1) + (19 @2) + (3:58 @3) + (1:42 @4) 0.75 mi (9:08 / mi) +25m 8:16 / mi
ahr:119 max:139 rhr:42 slept:6.75 weight:78.4kg shoes: Bondi B

Dropped car of at VW dealership for service. Ran home...

30ish, overcast. Roads good, trails just frozen slush and not much fun to run on...

Run - Trail (Hop River Trail) 48:45 intensity: (1:23 @1) + (3:04 @2) + (36:45 @3) + (7:33 @4) 5.16 mi (9:27 / mi) +68m 9:04 / mi
ahr:122 max:142 shoes: Bondi B

Run - Road 15:31 intensity: (1:09 @2) + (10:59 @3) + (3:23 @4) 1.53 mi (10:09 / mi) +83m 8:41 / mi
ahr:124 max:139 shoes: Bondi B

Run - Trail (Shenipsit Trail) 16:15 intensity: (5 @1) + (1:24 @2) + (12:56 @3) + (1:50 @4) 1.74 mi (9:20 / mi) +3m 9:17 / mi
ahr:123 max:136 shoes: Bondi B

Run - Road 18:12 intensity: (5:48 @2) + (10:00 @3) + (2:24 @4) 2.0 mi (9:06 / mi) +36m 8:37 / mi
ahr:120 max:143 shoes: Bondi B

Tuesday Dec 29, 2015 #

6 AM

Run - Mixed (Hare Loop) 50:56 intensity: (23 @0) + (18 @1) + (2:26 @2) + (18:36 @3) + (29:11 @4) + (2 @5) 5.47 mi (9:19 / mi) +187m 8:25 / mi
ahr:129 max:147 rhr:46 slept:6.5 weight:79.5kg shoes: Conquest 2014

Hokas were not the optimal shoe choice for sleet covered hills this AM. Pretty messy out, a lot of slipping & sliding going on. About an inch of accumulation.
7 PM

Core 2:30 [1]

Monday Dec 28, 2015 #

6 AM

Run - Road (Schoolhouse) 56:25 intensity: (1:37 @0) + (39 @1) + (40:18 @2) + (13:49 @3) + (2 @4) 5.29 mi (10:40 / mi) +171m 9:42 / mi
ahr:111 max:129 rhr:45 weight:79.6kg shoes: Bondi B

Tried to keep it in Zone 2, easy.. but not easy to run that slow... started in the dim, pretty dawn skies by the finish.. 33F, clear... Tomorrow not looking so pleasant...
9 AM

Walking 1:32:05 intensity: (13 @0) + (12:46 @1) + (1:07:51 @2) + (10:01 @3) + (1:09 @4) + (5 @5) 3.47 mi (26:32 / mi) +23m 26:00 / mi
ahr:108 max:150

Driveway to basement w/ 18kg weights x 101 reps...

aka - moving pellets into basement. The gps trace is remarkably stable for such a short distance, nearness to house and going into the basement 100 times. New watch also picks up Glonass satellites for tighter accuracy (currently off), should have done half the load with both gps & glonass enabled to compare.

Sunday Dec 27, 2015 #

7 AM

Run - Road 44:38 intensity: (19 @0) + (9 @1) + (3:02 @2) + (14:31 @3) + (26:28 @4) + (9 @5) 5.4 mi (8:16 / mi) +94m 7:50 / mi
ahr:129 max:149 rhr:47 slept:7.8 weight:78.3kg shoes: Bondi B

Zipped in to work early to take care of a few things, had planned on meeting up with Mansfield group at the hollow at 8am, but elected to run with a couple guys from TCRC on Shenipsit instead. Familiar territory for sure, but different to start & finish from the other end of the road. Misty, mid 40s. Good run to finish the week.

Saturday Dec 26, 2015 #

Note

Snowstorm 10K
8 AM

Run - Road 8:19 intensity: (19 @0) + (8 @1) + (1:38 @2) + (2:04 @3) + (4:10 @4) 1.0 mi (8:18 / mi) +31m 7:35 / mi
ahr:122 max:134

9 AM

Run - Road race 48:13 intensity: (7 @0) + (14 @1) + (4 @2) + (3 @3) + (27:20 @4) + (20:25 @5) 6.27 mi (7:41 / mi) +90m 7:22 / mi
ahr:145 max:164 rhr:49 slept:9.0 weight:77.9kg shoes: Conquest 2014

40F, sunny. Feeling yesterday's race in the legs, wasn't sure how to approach today. Raced the first 5k, but decided to drop back to a tempo pace for the 2nd half. Passed by numerous folks on the backside, no worries. Mileage creeping up, so going to take tomorrow short and mellow...

30/102, 10th M50


Run - Road 8:37 intensity: (19 @1) + (6:23 @2) + (1:55 @3) 0.81 mi (10:42 / mi) +50m 8:59 / mi
ahr:113 max:128

Friday Dec 25, 2015 #

Note

Scrooge Scramble 5km
8 AM

Core (x1) 2:54 [1]

Up at 5am, should have gotten dressed and out the door, but kids expressed interest in going to Scrooge Scramble so I held off. Now that's not looking too likely in the Christmas morning activities, so hopefully we'll get home tonight with enough time to squeeze a late run in and keep the streak alive.
10 AM

Run - Road race 21:23 intensity: (11 @0) + (13:02 @1) + (49 @2) + (3:10 @3) + (1:03 @4) + (3:08 @5) 3.11 mi (6:53 / mi) +48m 6:34 / mi
ahr:108 max:164 rhr:48 slept:8.5 weight:78.1kg shoes: Bondi B

Made it after all, with at least part ofvthe family...

50s, sunny. Big crowd, lots of friends in attendance including George & Lyn. Didn't warmup, glutes stupid tight the whole way.

Something flaky with HR, claimed I was running in zone 1 for half the race before spiking to max. Cooldown run has a higher average HR than the race, but trust me, I was running full out after getting out from behind the crowd at the start.

19/213, 4th M50 - Results

Run - Road warm up/down 18:50 intensity: (5:30 @3) + (13:06 @4) + (14 @5) 2.0 mi (9:25 / mi) +62m 8:35 / mi
ahr:132 max:152

And a few miles afterward, since Anna & Jackson were walking the course. And the HR stayed up during the cooldown, but it felt like it, so I suspect the numbers are good. No idea what happened in the race.

Thursday Dec 24, 2015 #

4 AM

Run - Road long 1:54:18 intensity: (1:42 @1) + (36:46 @2) + (45:38 @3) + (29:38 @4) + (34 @5) 11.79 mi (9:42 / mi) +389m 8:48 / mi
ahr:122 max:148 rhr:50 slept:6.75 weight:77.1kg shoes: Bondi B

50ish, light misty rain, tough to follow road in some spots lacking centerlines. Wandered off the pavement more than once. But racked up up a calorie deficit and that was the plan. Merry Christmas to anyone wandering through my log...
C • 4 AM 3

Wednesday Dec 23, 2015 #

4 AM

Run - Road 33:22 intensity: (15 @0) + (13 @1) + (20:08 @2) + (12:46 @3) 3.43 mi (9:44 / mi) +111m 8:51 / mi
ahr:114 max:128 rhr:49 slept:7.2 weight:79.2kg shoes: Conquest 2014

40F, dense fog. Tried to keep it an easy zone 2 run, but every uphill crept into zone 3.... Some very cold spots where hands got chilly. Cars 2, Critters 1
C • chilly 3

Core (x1) 2:14 [1]

8 PM

Note

Officially off work for the rest of the year. Back to work on New Years Day. Will probably try to stick to my pre-dawn running routine to stay in that habit and because mid-days may still be chaotic depending upon family plans. If the weather stays mild perhaps I'll double up with some bike riding during the day.

Will try to make most of the AM runs longer duration, both because I can and to offset inevitable extra calories I won't have the willpower to steer clear of. There are an awful lot of goodies floating around our house.

5K on tap for Friday, 10k on tap for Saturday, moving 2 tons of stove pellets to the basement on Monday, long rail trail run next Thursday while I have brakes & shocks done on the Golf, and 3-4 hour of fat ass foolishness before work on the 1st. For anyone thinking of joining this year's Strider Fat-Ass, note it will still be 8am-2pm, but will be moving from Crandalls to Valley Falls in Vernon (rest rooms & more parking)

Event Details

Core (x1) 3:04 [1]

Tuesday Dec 22, 2015 #

4 AM

Run - Road 25:31 intensity: (2 @0) + (24 @1) + (3:38 @2) + (1:13 @3) + (11:41 @4) + (8:33 @5) 3.29 mi (7:45 / mi) +113m 7:00 / mi
ahr:137 max:156 rhr:50 slept:6.9 weight:79.2kg shoes: Conquest 2014

Overcast, 50F, Cars 3, Critters 1.

Monday Dec 21, 2015 #

4 AM

Run - Road 41:57 intensity: (14 @0) + (20 @1) + (3:31 @2) + (9:46 @3) + (23:45 @4) + (4:21 @5) 4.95 mi (8:29 / mi) +199m 7:32 / mi
ahr:133 max:154 rhr:49 slept:7.5 weight:78.9kg shoes: Conquest 2014

32F, clear, light breeze.

Sunday Dec 20, 2015 #

4 AM

Run - Road long (Around the Lake) 1:38:48 intensity: (6 @0) + (2:57 @1) + (1:08:37 @2) + (13:50 @3) + (13:18 @4) 10.22 mi (9:40 / mi) +214m 9:05 / mi
ahr:115 max:146 rhr:51 slept:7.5 weight:78.7kg shoes: Conquest 2014

Longer, easy run after yesterday's race. Right around freezing. Picked it up to a threshold pace for the last few to push the hills on Grahaber and race the impending daylight.... Cars 2, Critters 3 (one possible fox, a cat and a dog)

Saturday Dec 19, 2015 #

8 AM

Run - Road warm up/down 30:20 intensity: (25 @0) + (5:36 @1) + (28 @2) + (3:13 @3) + (19:54 @4) + (44 @5) 2.67 mi (11:22 / mi) +35m 10:55 / mi
ahr:126 max:170 shoes: Conquest 2014

Run - Road race 21:31 intensity: (12 @1) + (5 @2) + (9 @3) + (9:51 @4) + (11:14 @5) 3.1 mi (6:56 / mi) +29m 6:45 / mi
ahr:147 max:159 rhr:45 slept:9.5 weight:78.6kg shoes: Conquest 2014

34F, clear. Stiff NW wind... A bit better than 2 weeks ago, so working in the right direction.

20/132, 5th M50 - lot of speedy older dudes this year...

Run - Road warm up/down 8:49 intensity: (12 @0) + (17 @1) + (17 @2) + (1:18 @3) + (6:45 @4) 0.86 mi (10:15 / mi) +36m 9:04 / mi
ahr:129 max:144 shoes: Conquest 2014

4 PM

Core (x2) 4:51 [1]

Friday Dec 18, 2015 #

4 AM

Run - Road 20:38 intensity: (6 @0) + (33 @1) + (1:36 @2) + (6:22 @3) + (11:32 @4) + (29 @5) 2.42 mi (8:32 / mi) +92m 7:38 / mi
ahr:130 max:151 rhr:45 slept:7.3 weight:79.5kg

46F, foggy enough to hand carry headlamp. Shorter, easier jaunt today with FP on the plan for tomorrow.... Cars 4, Critters 2, most likely raccoons.
9 PM

Core (x1) 2:53 intensity: (1:27 @0) + (1:26 @1) 0.0 mi

Thursday Dec 17, 2015 #

4 AM

Run - Road 26:16 [3] 3.3 mi (7:58 / mi) +105m 7:15 / mi
ahr:140 max:174 rhr:39 slept:3.5 weight:79.9kg shoes: Conquest 2014

40F, fog/mist. Got in from Maine just after midnight.. Tough getting out the door.

Wednesday Dec 16, 2015 #

3 AM

Run - Road 35:17 [3] 4.2 mi (8:24 / mi) +150m 7:34 / mi
weight:79.3kg shoes: Conquest 2014

38F, clear. Cars 3, Critters 0. Off to Maine to fetch Anna this afternoon. She had a good final crit last night after a very angst filled weekend of all nighters to get her final project complete. Just a foundation review at 6pm then free for the holidays...

Tuesday Dec 15, 2015 #

4 AM

Note
weight:81.2kg

Up at 4, got dressed, 60F & dark. Headed out the door at 4:15 - pouring rain. Postpone until later, I can always try to sneak a short one in while Jackson at scouts...
5 PM

Run - Road 27:57 [3] 3.73 mi (7:30 / mi) +54m 7:10 / mi
weight:80.1kg shoes: Conquest 2014

54F, dark, windy. Brighter in the evening where there houses though.

Monday Dec 14, 2015 #

4 AM

Run - Road 27:23 intensity: (24:03 @3) + (3:20 @4) 3.3 mi (8:18 / mi) +105m 7:33 / mi
weight:80.8kg shoes: Conquest 2014

48f, light mist.

Sunday Dec 13, 2015 #

7 AM

Run - Road 1:04:07 [3] 7.18 mi (8:56 / mi)
weight:80kg shoes: Conquest 2014

48F, partly cloudy, daylight.

Saturday Dec 12, 2015 #

9 AM

Run - Road warm up/down 14:12 [3] 1.6 mi (8:52 / mi)
shoes: Conquest 2014

Run - Road race 46:22 [4] 6.21 mi (7:28 / mi) +72m 7:12 / mi
weight:79.8kg shoes: Conquest 2014

45F, sunny. Felt odd to run in daylight.

Wasn't sure what to expect from the body, so didn't push real hard in the first half, picked it up a little leaving the park, but didn't really push hard until turning back into the park. Was optimistically shooting for 45 minutes, not today.

Weight coming down, not sure if fast enough to hit goal.. but still time... Just need to steer clear of holiday treats...

18th/70, 4th M50


Run - Road warm up/down 9:04 [2] 1.1 mi (8:15 / mi)
shoes: Conquest 2014

Friday Dec 11, 2015 #

4 AM

Run - Road 34:20 [3] 4.2 mi (8:10 / mi) +150m 7:22 / mi
weight:79.9kg shoes: Conquest 2014

38F, dim stars, some fog. Cars 6, Critters 1

Thursday Dec 10, 2015 #

4 AM

Run - Road 26:15 [3] 3.3 mi (7:57 / mi) +105m 7:14 / mi
weight:80.6kg shoes: Conquest 2014

46F, light rain.

Wednesday Dec 9, 2015 #

4 AM

Run - Road (Bonair Hill) 28:32 [3] 3.3 mi (8:39 / mi) +105m 7:52 / mi
weight:80.8kg shoes: Conquest 2014

36F, overcast? (didn't notice).

What I did notice is the odometer rolling over... I've logged 30,000 km since being cleared to run again after heart surgery.. That's 3/4 of the way around the planet....


With any luck, this old engines good for another 30 thousand.

Tuesday Dec 8, 2015 #

4 AM

Run - Road (Bonair Hill) 26:57 [3] 3.3 mi (8:10 / mi) +105m 7:26 / mi
weight:81.3kg shoes: Conquest 2014

36F, overcast

Monday Dec 7, 2015 #

4 AM

Run - Road (Bonair Hill) 27:22 [3] 3.3 mi (8:18 / mi) +105m 7:33 / mi
weight:81.2kg shoes: Conquest 2014

28F, clear except for a little fog near Lake Bonair. Calves a little tight to start, but loosened on the hill. All pavement today, even saw cars (x5).

Sunday Dec 6, 2015 #

7 AM

Note
weight:81.3kg

10 AM

Orienteering race (Beaver Brook Red) 1:31:12 [4] *** 5.8 km (15:43 / km) +200m 13:25 / km
spiked:7/10c weight:80.1kg shoes: 340 ORoc 2010

Had a good run going through #9, then came up empty on #10 - first pacing in from s from wall corner - nada... tried it from line of cliffs to East - same spot, still nuthin..., came down from trail bend to n, still arrived same place, no sign of flag, hunted around around bit widening my radius, before finally deciding I had places to be and things to do. Skipped 11-13, punched 14 on the way in and headed back to CT. Bummer to finish the season with a DNF, but still glad I went..
C • #10 6

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)
 
6 AM

Note
weight:80.8kg

9 AM

Run - Road warm up/down 12:30 [3] 1.25 mi (10:00 / mi)
shoes: Conquest 2014

Couple times around the ball fields to loosen up...

Run - Road race 21:41 [5] 3.11 mi (6:58 / mi)
weight:80.3kg shoes: Conquest 2014

Due to construction at the skate house, this year's series runs 99% same course, but starting/finishing at the monkey house, but will log it as the same 'route'.

Guessed 22 minutes based on current fitness, so I'm happy with this, but have a ways to go to be where I'd like to be. Not quite my slowest time for this course.

George & Lyn, Peter, Steve, Norm & Brad among the usual suspects.

23/97, 4th M50
6 PM

Orienteering race (RHINO 8) 36:59 [4] *** 3.1 km (11:56 / km) +115m 10:04 / km
spiked:14/16c shoes: 340 ORoc 2010

Night-O at Charlies. Not particularly fast, but no significant errors, just minor issues cutting too early and getting caught up in laurel. Quite surprised to find myself on top at the end of the evening...

And then the usual fine festivities afterwards...

RHINO - Splits

Friday Dec 4, 2015 #

4 AM

Run - Road 23:21 [3] 2.92 mi (8:00 / mi)
weight:80.8kg shoes: Conquest 2014

Clear, 35F. Legs not very cooperative this AM. 2nd morning in a row I've heard an unidentified screech from the woods along the marsh. Didn't sound canine or feline. Perhaps a fisher?

Interesting that the weight is down this AM even though, to celebrate Jackson's 17th birthday, I had a good sized warm fudge brownie with chocolate chocolate chip ice cream last night. Damn tasty, bi
but not good for the G.

Thursday Dec 3, 2015 #

4 AM

Run - Road 23:12 intensity: (20:12 @3) + (3:00 @4) 2.92 mi (7:57 / mi)
slept:7.0 weight:81.8kg shoes: Conquest 2014

46F, clearing skies, dim moonlight. 6x30s pickups on return leg.

Wednesday Dec 2, 2015 #

5 AM

Note
weight:81.7kg

Legs requested the morning off. Rest of me obliged...
7 PM

Run - Road 21:58 [3] 2.92 mi (7:31 / mi)
shoes: Conquest 2014

Hayden done a bit early, so snuck out the door...

50F, misting - which made the headlamp nearly useless.

Tuesday Dec 1, 2015 #

4 AM

Run - Road 23:44 [3] 2.92 mi (8:08 / mi)
slept:6.0 weight:81.9kg shoes: Conquest 2014

27F, clouds beginning to build, some moonlight.

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