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Training Log Archive: cmorse

In the 31 days ending Oct 31, 2016:

activity # timemileskm+mload
  Run - Mixed2 6:35:48 34.49(11:29) 55.51(7:08) 834163.7
  Run - Road7 4:26:29 33.13(8:03) 53.32(5:00) 648157.8
  Run - Trail1 1:50:56 13.29(8:21) 21.39(5:11) 21153.2
  Orienteering1 1:15:55 5.28(14:23) 8.5(8:56) 29310 /12c83%47.7
  Walking1 49:04 2.87(17:06) 4.62(10:37) 577.1
  Total12 14:58:12 89.06(10:05) 143.33(6:16) 204410 /12c83%429.5
  [1-5]12 14:56:54
averages - rhr:45 weight:80.6kg

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Monday Oct 31, 2016 #

5 AM

Note
rhr:47 weight:82.5kg

C • Have you heard 3

Sunday Oct 30, 2016 #

11 PM

Note
rhr:39

Rolled in just after midnight, over 1000 miles driving this weekend. Monday morning is gonna be rough..

Saturday Oct 29, 2016 #

4 PM

Run - Road (4.0) 21:04 intensity: (4 @2) + (1:32 @3) + (4:45 @4) + (14:43 @5) 2.71 mi (7:46 / mi) +45m 7:24 / mi
ahr:156 max:179 rhr:43 weight:81.8kg shoes: Speed Cross Varios 2015

After being in the car most yesterday and a good part of today, got home and out for a quick jaunt even though wasn't feeling it.

Odd run - even cadence out and back, but outbound was a much quicker pace than the return and the bizarre part is my heart rate was redlined the whole way back even though I was running significantly slower.

On a positive note, the new shoes felt good even though the gait felt off, presumably as these have a greater drop than what I usually wear. But at least now I have something in tje arsenal that falls between Hokas (road) and O-Rocs (spikes - off road)

Friday Oct 28, 2016 #

5 AM

Note
rhr:53 weight:81.7kg

Thursday Oct 27, 2016 #

5 AM

Note
rhr:53 weight:81.4kg

Tuesday Oct 25, 2016 #

5 AM

Note
rhr:43

Monday Oct 24, 2016 #

Note
rhr:44

Sunday Oct 23, 2016 #

Event: WCOC Hurd State Park
 
6 AM

Note
rhr:53 weight:80.6kg

10 AM

Orienteering race (4.3) 1:15:55 intensity: (15 @0) + (3 @1) + (12 @2) + (15:46 @3) + (39:10 @4) + (20:29 @5) 5.28 mi (14:23 / mi) +293m 12:16 / mi
ahr:142 max:180 spiked:10/12c shoes: 340 ORoc 2010

Not fast, plenty of walking. Cut up hill too early on 5, opted to go down through rentrant to 8, overshot 10 slightly. Otherwise fine, just slow..

Older O-Rocs don't have much life left in them...

Red - Splits

Saturday Oct 22, 2016 #

6 AM

Run - Mixed (3.8) 4:07:01 intensity: (8 @0) + (12:27 @1) + (15:09 @2) + (1:28:22 @3) + (2:07:45 @4) + (3:10 @5) 21.74 mi (11:22 / mi) +351m 10:49 / mi
ahr:130 max:168 rhr:34 weight:79.1kg shoes: Mafate Speed 2015

Hopkins Rd to Valley Falls & back with Bruce, Mark, Tony & Tony. No good shoes for this - Hokas suck in the woods, O-Rocs useless on pavement. Went with Hokas and survived with just one good ankle roll in Belding.

Pretty good through 15, then a fade, fell off the back at 74 and shuffled the rest of the way, last mile or so can barely be considered running. Going to be a stiff & sore afternoon. May even be a nap in my future. Avg cadence 158.

{edit} Longest run since August 2014 - World Rogaine Champs in South Dakota... yeah, it's been a while....
C • Good effort 4

Friday Oct 21, 2016 #

5 AM

Note
rhr:44 weight:81.3kg

Thursday Oct 20, 2016 #

5 AM

Note
rhr:45 weight:80.7kg

Wednesday Oct 19, 2016 #

5 AM

Note
rhr:53 weight:81.3kg

Tuesday Oct 18, 2016 #

5 AM

Note
rhr:43 weight:81.2kg

Monday Oct 17, 2016 #

5 AM

Note
rhr:57 weight:80.2kg

Sunday Oct 16, 2016 #

Event: Nobscot Reservation
 
8 AM

Run - Road tempo (4.0) 1:01:05 intensity: (5 @0) + (9 @1) + (58 @2) + (6:35 @3) + (51:26 @4) + (1:52 @5) 7.71 mi (7:55 / mi) +156m 7:27 / mi
ahr:139 max:156 rhr:43 weight:78.7kg shoes: Conquest 2014

Roads, about an hour. Cadence 179 avg. Nice morning out.

Saturday Oct 15, 2016 #

8 AM

Run - Mixed long (3.1) 2:28:47 intensity: (1:25 @1) + (26:38 @2) + (1:25:24 @3) + (32:26 @4) + (2:54 @5) 12.75 mi (11:40 / mi) +483m 10:26 / mi
ahr:124 max:162 weight:79.1kg shoes: Conquest 2014

A combination of roads & trails. Pretty sedentary pace. Picked up trail segments at Village Trails, Campbells Peaceful Valley, Knofla, Schindler/Schmidt and Parciak. Started to turn toward Eaton Rd & Shafran for the final bit, but the legs turned around and shuffled home on roads instead..

Tuesday Oct 11, 2016 #

5 AM

Note
rhr:43 weight:80.8kg

Calves pretty tight this AM.
3 PM

Run - Road (2.2) 26:04 intensity: (6 @1) + (1:19 @2) + (24:39 @3) 2.81 mi (9:17 / mi) +53m 8:46 / mi
ahr:120 max:130 shoes: Conquest 2014

Very mellow jaunt on the dirt road. Barely broke a sweat...

Monday Oct 10, 2016 #

7 AM

Run - Trail long (4.1) 1:50:56 intensity: (42 @1) + (1:35 @2) + (44:53 @3) + (1:00:47 @4) + (2:59 @5) 13.29 mi (8:21 / mi) +211m 7:57 / mi
ahr:135 max:179 rhr:50 weight:78.9kg shoes: Conquest 2014

Aiming for 5:15/km even pace. Faded approaching notch, gained back on return. Lots of folks out this morning... Cadence 172.

Sunday Oct 9, 2016 #

Event: WCOC Paugussett State Park
 
7 AM

Note
rhr:30 weight:81.4kg

Saturday Oct 8, 2016 #

Event: NEOC: Prospect Hill
 
5 AM

Note
rhr:44 weight:81kg

Off to Maine for the day. Probably won't get a run in..
11 PM

Note

Home at 11:40pm. Thought about a run... for all of zero seconds.. Sleep time...

Friday Oct 7, 2016 #

5 AM

Note
rhr:46 weight:80.2kg

Thursday Oct 6, 2016 #

Note
rhr:36 weight:80.3kg

5 PM

Run - Road (4.1) 36:03 intensity: (20 @2) + (1:19 @3) + (5:02 @4) + (29:22 @5) 5.0 mi (7:13 / mi) +73m 6:54 / mi
ahr:150 max:161 shoes: Conquest 2014

A little bit faster & further than Tuesday. Hard work, but no issues. Cadence 176

Wednesday Oct 5, 2016 #

Note
rhr:53 weight:81.1kg

Tuesday Oct 4, 2016 #

4 PM

Run - Road (3.9) 33:42 intensity: (1 @1) + (18 @2) + (3:46 @3) + (7:37 @4) + (22:00 @5) 4.52 mi (7:27 / mi) +106m 6:57 / mi
ahr:147 max:169 rhr:47 weight:80.8kg shoes: Conquest 2014

Fairly fast paced jaunt, trying to keep cadence up. 177 avg.

{Edit} Can't recall the last time I ran under 7min/mile (adjusted). I'll take it....

Monday Oct 3, 2016 #

5 AM

Note
rhr:45 weight:80.2kg

4 PM

Walking 49:04 intensity: (39 @0) + (28:57 @1) + (16:07 @2) + (3:21 @3) 2.87 mi (17:06 / mi) +57m 16:06 / mi
ahr:97 max:127

Afternoon stroll with Ellen. Not sure I'll get out for a run tonight...

Sunday Oct 2, 2016 #

Event: NEOC: Noon Hill
 
6 AM

Note
weight:79.7kg

8 PM

Run - Road 21:55 intensity: (11 @0) + (7 @1) + (5 @2) + (4:28 @3) + (8:47 @4) + (8:17 @5) 2.81 mi (7:48 / mi) +54m 7:22 / mi
ahr:142 max:165 shoes: Conquest 2014

An unmotivated jaunt on the dirt road, easy 1st km, then red zone for 2km, and back to easy for the rest.

Saturday Oct 1, 2016 #

5 PM

Run - Road 1:06:36 intensity: (11 @1) + (3:33 @2) + (45:56 @3) + (14:46 @4) + (2:10 @5) 7.57 mi (8:48 / mi) +161m 8:15 / mi
ahr:129 max:160 weight:79.5kg shoes: Conquest 2014

Still not feeling like running, but the log was looking pretty bleak, so out the door for a gloomy hour or so. No precip, but pretty dark. Got it done...

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