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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2016:

activity # timemileskm+mload
  Run - Road17 9:06:52 65.98(8:17) 106.18(5:09) 1454307.9
  Walking2 2:07:42 6.09(20:58) 9.8(13:02) 1014.8
  Run - Mixed2 1:55:47 12.49(9:16) 20.1(5:46) 27855.8
  Run - Trail2 1:53:26 9.89(11:28) 15.92(7:08) 18276.1
  Total22 15:03:47 94.45(9:34) 152.0(5:57) 2014444.5
  [1-5]22 13:30:09
averages - rhr:42 weight:80kg

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Saturday Dec 31, 2016 #

7 AM

Note
rhr:41 weight:78.8kg

8 AM

Run - Road warm up/down 9:12 intensity: (10 @0) + (27 @1) + (1:07 @2) + (6:45 @3) + (43 @4) 0.94 mi (9:47 / mi) +21m 9:10 / mi
ahr:121 max:144 shoes: Speed Cross Varios 2015

Run - Road race (4.5) 47:47 intensity: (13 @1) + (6 @2) + (1:42 @3) + (15:09 @4) + (30:37 @5) 6.31 mi (7:34 / mi) +87m 7:16 / mi
ahr:151 max:168 shoes: Speed Cross Varios 2015

Icy roads today, raced the first 5km at full effort, then dialed it back to threshold effort for 2nd half. Usual suspects in attendance..

23 of 110, 4th M50

Friday Dec 30, 2016 #

6 AM

Note
rhr:53 weight:80.6kg

Thursday Dec 29, 2016 #

6 AM

Note
weight:79.6kg

7 AM

Run - Road (2.1) 51:25 intensity: (13 @0) + (13 @1) + (23:07 @2) + (27:52 @3) 5.13 mi (10:01 / mi) +69m 9:37 / mi
ahr:115 max:125 shoes: Speed Cross Varios 2015

Going to try and make a run at SoundRunner's Winter Warrior Challenge - at least a mile, outside, every day in January. Three tiers, 1,3 or 5 miles per day. Gonna try for the 5 mile tier and see how long I can stay there. So today was a running start - 5 miles to the winter barrier by the lake, my alternate route will be Bald Hill (not dirt, but more traffic).

Picking up the replacement for the Golf later this AM - a 2017 Chevy Volt, range extended electric. Looking forward to it. Can't get rid of the VW for a few more weeks, so will have 4 cars for a short spell. Hope we don't get any heavy snowstorms...
C • SoundRunner 5

Wednesday Dec 28, 2016 #

6 AM

Note
rhr:31 weight:79.5kg

8 AM

Run - Road (2.0) 43:53 intensity: (15 @0) + (8 @1) + (25:15 @2) + (17:49 @3) + (26 @4) 4.1 mi (10:42 / mi) +53m 10:17 / mi
ahr:113 max:143 shoes: Speed Cross Varios 2015

Easy rail trail run with TCRC crew...

Walking (1.0) 1:23:38 intensity: (1:22:28 @0) + (41 @1) + (16 @2) + (13 @3) 4.26 mi (19:38 / mi) +76m 18:36 / mi
ahr:72 max:102 shoes: Mafate Speed 2015

Walk w/ Ellen & Anna

Tuesday Dec 27, 2016 #

6 AM

Note
rhr:39 weight:80.4kg

Monday Dec 26, 2016 #

5 AM

Note
rhr:33 weight:79.3kg

Awake at the usual hour, but zero inclination to actually get out of bed.
C • 33 2
8 AM

Run - Mixed (3.5) 53:46 intensity: (23 @2) + (24:33 @3) + (27:47 @4) + (1:03 @5) 6.12 mi (8:47 / mi) +120m 8:17 / mi
ahr:134 max:151 shoes: Speed Cross Varios 2015

Easy jaunt down SLR to Cervens, elected to wander back through Shafran - quite icy in spots, clear & nice in others...

Sunday Dec 25, 2016 #

6 AM

Note
rhr:44 weight:80.7kg

12 PM

Run - Road (1.3) 12:31 intensity: (5:54 @0) + (1:29 @1) + (1:04 @2) + (3:47 @3) + (17 @4) 0.88 mi (14:14 / mi) +15m 13:30 / mi
ahr:94 max:147 shoes: Speed Cross Varios 2015

Just an easy jog/walk with Anna before heading out for family festing... Was planning on doing scrooge scramble with family, they opted out and felt guilty going solo...

Saturday Dec 24, 2016 #

7 AM

Note
rhr:47 weight:79kg

8 AM

Run - Road warm up/down 4:18 intensity: (11 @0) + (9 @1) + (4 @2) + (2:14 @3) + (1:40 @4) 0.46 mi (9:21 / mi) +13m 8:37 / mi
ahr:127 max:143 shoes: Conquest 2014

Run - Road race (4.0) 21:31 intensity: (4 @0) + (10 @1) + (1 @2) + (9 @3) + (24 @4) + (20:43 @5) 3.13 mi (6:52 / mi) +33m 6:39 / mi
ahr:159 max:169 shoes: Conquest 2014

36f, cold wet rain. Not much "fun", heart rate shows less than a minute not redlining... seems about right. George, Lyn & Steve to share the misery.

Wonder if we'll see the Philster before series end? Not anticipating any PG sightings...

24th, 4th of 20 M50-59, about 1 minute and a half to make up on Ken Clark, who is around 20 minutes these days. Try again tomorrow...
C • Philster 2

Friday Dec 23, 2016 #

5 AM

Note
rhr:53 weight:79.6kg

Thursday Dec 22, 2016 #

5 AM

Note
rhr:55 weight:79.3kg

Wednesday Dec 21, 2016 #

5 AM

Note
rhr:45 weight:79.9kg

6 PM

Run - Trail (2.5) 34:43 intensity: (50 @0) + (2:03 @1) + (10:14 @2) + (10:31 @3) + (8:46 @4) + (2:19 @5) 2.35 mi (14:46 / mi) +31m 14:11 / mi
ahr:122 max:162 shoes: Speed Cross Varios 2015

TCRC Solstice Fun Run. Anna came with me but had some breathing issues so this more of a jog/brisk walk. Still fun though... And better than a zero...

Tuesday Dec 20, 2016 #

5 AM

Note
rhr:48 weight:80.5kg

Monday Dec 19, 2016 #

5 AM

Note
rhr:46 weight:80.5kg

Sunday Dec 18, 2016 #

6 AM

Note
rhr:36 weight:79.1kg

7 AM

Run - Road (2.4) 23:55 intensity: (7 @0) + (19 @1) + (3:23 @2) + (12:56 @3) + (7:04 @4) + (6 @5) 2.75 mi (8:42 / mi) +97m 7:50 / mi
ahr:124 max:150 shoes: Speed Cross Varios 2015

Another lackluster run. 50f, so shorts weather.. Started out headed for dirt, but the dirt road was just a sheet of melt ice and no fun there, so turned around and headed up Grahaber, but sublimating snow made for near zero visibility so I just topped out and came home. Visibility wasn't so much that I couldn't see, but cars certainly couldn't see me as a couple swerved quite suddenly just before I was about to dive off the road. Didn't think I'd need my lights in hroad daylight, but it would have been useful for warning off vehicles..

Saturday Dec 17, 2016 #

6 AM

Note
rhr:47 weight:79.6kg

7 AM

Run - Road (2.9) 24:08 intensity: (21 @1) + (23 @2) + (9:50 @3) + (13:34 @4) 2.83 mi (8:32 / mi) +50m 8:05 / mi
ahr:131 max:143 shoes: Speed Cross Varios 2015

Snowing, inch or two, deep enough to make footing insecure and the running slow. Wasn't inspired to go any further.

Friday Dec 16, 2016 #

5 AM

Note
rhr:34 weight:81kg

Thursday Dec 15, 2016 #

5 AM

Note
rhr:41 weight:80.5kg

Wednesday Dec 14, 2016 #

5 AM

Note
rhr:50 weight:80.2kg

Off to Maine to fetch Anna...

Tuesday Dec 13, 2016 #

5 AM

Note
rhr:47 weight:80.5kg

Didn't make it out the door yesterday. Bummer...
4 PM

Run - Road intervals (3.2) 22:00 intensity: (1:25 @0) + (14 @1) + (4 @2) + (24 @3) + (13:56 @4) + (5:57 @5) 2.82 mi (7:48 / mi) +174m 6:33 / mi
ahr:143 max:164 shoes: Conquest 2014

Small window to run, quick one down the dirt at dusk. First km fast, except for stopping for 3 cars so I could cross street, them a km easy, then 4 sprints at 6min/km (ish) for as long as I could them. Not long, but only way to get faster is to run faster - even if for just short bits...

Monday Dec 12, 2016 #

5 AM

Note
rhr:44 weight:80.2kg

Delays all around, awake but reluctant to actually get up... Not enough snow to warrant shoveling either.

Sunday Dec 11, 2016 #

Note
rhr:45 weight:79.6kg

8 AM

Run - Trail (5.0) 1:18:43 intensity: (16 @0) + (7 @1) + (32 @2) + (7:53 @3) + (16:15 @4) + (53:40 @5) 7.54 mi (10:26 / mi) +151m 9:50 / mi
ahr:154 max:184 shoes: Speed Cross Varios 2015

Sunday MTR Social Run at Mansfield Hollow, this week a special joint run with CT Trailmixers - very big group 25-30 plus assorted canines. Typically there are 3-4 spots where we stop and wait for everyone to regroup, and not wanting to get chilled standing around I retraced my steps back to the sweep group for bonus miles, only to get to the regroup spot to find everyone had gone ahead. So Mark and I kicked it into chase mode to hunt them down. Managed to get a Strava Course Record for the 1.2 mile segment in the process. Cool... And a very fine (and large) post run breakfast at Pine Acres in Chaplin. A good solid run...

184 bpm max... whoa... not sure if that's a cold weather anomaly or not...

Saturday Dec 10, 2016 #

6 AM

Note
rhr:38 weight:79.4kg

8 AM

Run - Road warm up/down (2.0) 7:40 intensity: (23 @0) + (14 @1) + (25 @2) + (2:46 @3) + (2:59 @4) + (53 @5) 0.86 mi (8:55 / mi) +27m 8:07 / mi
ahr:128 max:156 shoes: Conquest 2014

Run - Road race (3.4) 21:07 intensity: (6 @0) + (8 @1) + (9 @2) + (1:03 @3) + (4:27 @4) + (15:14 @5) 3.13 mi (6:45 / mi) +33m 6:32 / mi
ahr:149 max:167 shoes: Conquest 2014

18F, chilly all the way around. Goal was to run with high cadence (186avg, 195max). Optimistically hoped for 21 minutes, not off by much. 14th of 124, slipped a spot from last week, but larger field by a good bit. Steve, George & Lyn in attendance, but alas, no Philster, what a slacker....

Friday Dec 9, 2016 #

Note
rhr:39 weight:79.8kg

4 PM

Run - Road (2.9) 19:57 intensity: (17 @1) + (6 @2) + (9:03 @3) + (9:40 @4) + (51 @5) 2.67 mi (7:28 / mi) +95m 6:44 / mi
ahr:135 max:162 shoes: Conquest 2014

At dusk, 28F & windy. Not at all motivated...

Thursday Dec 8, 2016 #

Note
rhr:40 weight:79.7kg

Going to miss the next two weeks at Forest Park. Damn, so much for trying to be consistent about it.
3 PM

Run - Road (3.5) 28:44 intensity: (20 @1) + (10 @2) + (2:25 @3) + (15:01 @4) + (10:48 @5) 3.74 mi (7:41 / mi) +55m 7:21 / mi
ahr:144 max:157 shoes: Speed Cross Varios 2015

Hayden stayed after school so went early and ran a few on rail trail access from rear ballfield.

Wednesday Dec 7, 2016 #

Note
rhr:41 weight:80.8kg

4 PM

Run - Road (3.1) 22:28 intensity: (10 @0) + (4 @1) + (6 @2) + (3:37 @3) + (17:34 @4) + (57 @5) 2.82 mi (7:58 / mi) +54m 7:31 / mi
ahr:138 max:153 shoes: Conquest 2014

Just a quick jaunt down the dirt to have something in the log..

Tuesday Dec 6, 2016 #

5 AM

Note
rhr:37 weight:79.9kg

3 PM

Run - Road (3.6) 41:07 intensity: (5 @0) + (10 @1) + (4 @2) + (8:58 @3) + (17:56 @4) + (13:54 @5) 5.0 mi (8:13 / mi) +195m 7:20 / mi
ahr:142 max:157 shoes: Conquest 2014

Easy jaunt up and down, got it done...

Monday Dec 5, 2016 #

5 AM

Note
rhr:42 weight:80.9kg

5 PM

Run - Road (3.5) 20:41 intensity: (10 @1) + (3 @2) + (43 @3) + (3:45 @4) + (16:00 @5) 2.8 mi (7:23 / mi) +62m 6:55 / mi
ahr:152 max:168 shoes: Conquest 2014

Brisk run down the dirt road in the dark. No traffic that way...

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.

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