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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Run - Trail8 10:52:50 50.09(13:02) 80.61(8:06) 1994245.0
  Run - Mixed8 4:29:33 27.75(9:43) 44.66(6:02) 38863.8
  Run - Dirt3 2:46:34 18.32(9:06) 29.48(5:39) 63659.6
  Bike - Road1 1:42:55 27.54(3:44) 44.33(2:19) 12723.2
  Walking3 1:04:27 3.81(16:54) 6.14(10:30) 306.1
  Run - Road2 21:54 2.37(9:15) 3.81(5:45) 827.1
  Total22 21:18:13 129.88(9:50) 209.02(6:07) 3258404.9
  [1-5]22 20:09:31
averages - sleep:6.9 rhr:43 weight:77.3kg

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Wednesday Jul 31, 2019 #

8 PM

Note
rhr:46 slept:7.0 weight:79.9kg

Back from DC, but too late to make Bolton. I didn't think I ate that much, but the scale seems to suggest otherwise.

Tuesday Jul 30, 2019 #

5 AM

Note
rhr:34 slept:7.0

Hot night, was still over 90 when I turned in, probably only down into mid 70s by dawn. Slept pretty well regardless. Quiet little regional park campground in Clinton, MD since Greenbelt NP closed for remainder of 2019 for campground renovations. But this was cheap and only about 8 miles to the Smithsonian greenhouses in Silver Spring for the days activities.

Monday Jul 29, 2019 #

5 AM

Note
rhr:35 slept:7.0 weight:77.1kg

Off to DC again. No real exercise likely..
9 PM

Note

A bit of walking around Georgetown and over to Museum of Natural History before meeting folks for dinner. Didn't track it, but probably a few miles at least.

Sunday Jul 28, 2019 #

5 AM

Note
rhr:38 slept:8.0 weight:78.2kg

7 AM

Run - Road warm up/down 6:23 intensity: (12 @0) + (10 @1) + (6:01 @2) 1.26 km (5:04 / km)
ahr:114 max:122 shoes: 285 TrailRoc 2019

Parked up top, jogged down road to bottom to loosen things up and then assist with various stuff.

Run - Road warm up/down 8:43 intensity: (16 @0) + (6 @1) + (3 @2) + (1:46 @3) + (6:30 @4) + (2 @5) 1.3 km (6:42 / km) +82m 5:05 / km
ahr:138 max:155 shoes: 285 TrailRoc 2019

Easy run back up the road to hydrate and change shoes, sort running gear etc.

Run - Mixed warm up/down 4:17 intensity: (22 @3) + (3:55 @4) 0.75 km (5:41 / km)
ahr:140 max:151 shoes: 280 ORoc 2017

And down quarry trail & road to start area at base.
9 AM

Run - Trail race (Soapstone Assault) 1:04:31 intensity: (26 @0) + (6:51 @1) + (4:02 @2) + (15:45 @3) + (28:29 @4) + (8:58 @5) 7.8 km (8:16 / km) +470m 6:21 / km
ahr:137 max:179 shoes: 280 ORoc 2017

10 minute head start over scratch runners. Not much energy in the legs, walked a lot of the uphills. Ran fairly decently on most of the downhills & connecting segments. Not a stellar finish, but not abysmal either. 109 starters from what I'm told. I was probably somewhere in the mid teens, but lost track partway around, so just a guess until results get posted..


Saturday Jul 27, 2019 #

6 AM

Note
rhr:36 slept:7.5 weight:78.1kg

7 AM

Run - Mixed 56:35 intensity: (32 @0) + (3:40 @1) + (38:54 @2) + (12:45 @3) + (44 @4) 9.04 km (6:16 / km) +120m 5:52 / km
ahr:117 max:153 weight:77.2kg shoes: 285 TrailRoc 2019

Was going to run a bit over in Shafran to try the new shoes, but active logging trucks in the woods, so turned around and ran dirt to lake returning via powerline. TrailRoc felt comfortable enough, but standard last a bit looser in forefoot than I like, so will be mostly for easy training on mixed surfaces, which was the original intent anyhow.

Friday Jul 26, 2019 #

5 AM

Note
rhr:42 slept:6.0 weight:78.5kg

Thursday Jul 25, 2019 #

5 AM

Note
rhr:39 slept:7.25 weight:76.7kg

Wednesday Jul 24, 2019 #

5 AM

Note
rhr:44 slept:7.5 weight:76.3kg

6 PM

Run - Trail warm up/down 5:10 intensity: (18 @0) + (2 @1) + (1:27 @2) + (2:03 @3) + (25 @4) + (55 @5) 0.94 km (5:28 / km)
ahr:127 max:161 shoes: 280 ORoc 2017

Run - Trail race 18:10 intensity: (9 @0) + (15 @1) + (42 @2) + (3:06 @3) + (12:00 @4) + (1:58 @5) 3.56 km (5:06 / km) +93m 4:31 / km
ahr:141 max:169 weight:77.1kg shoes: 280 ORoc 2017

Nice night for racing. Didn't push the uphill on way back, otherwise chugged along pretty good. One second off my best for the year, but I also wasn't red lining tonight.

Tuesday Jul 23, 2019 #

5 AM

Note
rhr:49 slept:6.5 weight:76.8kg

1 PM

Walking 40:17 intensity: (12:00 @0) + (16:55 @1) + (11:07 @2) + (15 @3) 4.0 km (10:04 / km) +15m 9:53 / km
ahr:90 max:124

Mid day perambulation for some banking and lunch acquisition...
6 PM

Run - Dirt hills 56:59 intensity: (15 @0) + (6 @1) + (8:44 @2) + (30:04 @3) + (15:46 @4) + (2:04 @5) 10.43 km (5:28 / km) +274m 4:50 / km
ahr:133 max:162 weight:76.6kg shoes: Bondi 5 2018

low 70s, overcast. quite pleasant compared to recent outings. Ran with Howie B., who I haven't seen in years. And then ice cream, of course.

Monday Jul 22, 2019 #

4 AM

Note
rhr:43 slept:6.5 weight:76.1kg

Sunday Jul 21, 2019 #

5 AM

Note
rhr:32 slept:6.0 weight:77.5kg

7 AM

Run - Trail long 3:19:22 intensity: (15:23 @0) + (28:16 @1) + (1:27:19 @2) + (57:55 @3) + (9:35 @4) + (54 @5) 22.76 km (8:46 / km) +286m 8:15 / km
ahr:116 max:167 weight:75.9kg shoes: Speed Cross Varios 2015

Hot. And humid. And FDFs. And probably my longest since last August. Felt pretty good, good company. Some started an hour earlier, some ran another hour after, but this was just enough, thigh cramped with about 1/4 mile to go. Problems started when I tried to leave 45 minutes later. Leg seized up trying to get into truck, both legs, various muscle groups. No way to drive stick in that condition, so I hung out and continued to eat & drink & walk off the cramps. Eventually got home.

Consumed 100oz of fluid on run, but only first 20oz bottle had electrolytes. So pretty sure the issues were electrolyte related. Not the first time, certainly not the last, I sweat much more than your average bozo in the woods. Consumed another 60oz post run - water, iced tea, Coke, gatorade, 2 Ensure. And plenty snacks..

(Starting weight - post run weight) + consumed fluids = 14.5# lost over 14.2 miles. About a pound (pint) per mile. Hard to keep up with that kind of water loss.

Saturday Jul 20, 2019 #

5 AM

Note
rhr:36 slept:6.5 weight:78.2kg

8 AM

Note
weight:77.6kg

Spent three hours this AM hauling supplies and installing some new bog bridges on a stretch of the Nipmuck Trail north of Westford Hill Rd. Shenipsit Strider workparty, with CFPA management & oversight... A sweat fest to be sure...

Friday Jul 19, 2019 #

5 AM

Note
rhr:50 slept:6.8 weight:78.2kg

Thursday Jul 18, 2019 #

5 AM

Note
rhr:49 slept:7.3 weight:78.5kg

5 PM

Run - Mixed 28:01 intensity: (18 @0) + (8:26 @1) + (19:17 @2) 4.49 km (6:14 / km) +26m 6:04 / km
ahr:108 max:122 weight:78.2kg shoes: Bondi 5 2018

Legs achy and felt like lead. So just to the end of the dirt road and back. That was enough for today.

Wednesday Jul 17, 2019 #

5 AM

Note
rhr:32 slept:7.0 weight:77.2kg

6 PM

Note

Had planned on going to Bolton, but the skies were pouring here in Tolland when I was getting ready, and a line of t-storms looked to be rolling up 384 toward Bolton. So opted not to drive to Bolton tonight. Legs weren't feeling very energetic anyway..

{edit} Bolton was cancelled. Saved myself a wasted trip.

Tuesday Jul 16, 2019 #

5 AM

Note
rhr:49 slept:6.9 weight:78.4kg

6 PM

Run - Dirt hills 59:37 intensity: (25 @0) + (1:08 @1) + (5:20 @2) + (25:56 @3) + (25:53 @4) + (55 @5) 10.56 km (5:39 / km) +270m 5:00 / km
ahr:134 max:161 weight:77.2kg shoes: Bondi 5 2018

Hot one tonight, 4 reps of the dirt section. Definitely feeling the last one..

Monday Jul 15, 2019 #

5 AM

Note
rhr:43 slept:7.5 weight:78.2kg (rest day)

Sunday Jul 14, 2019 #

6 AM

Note
rhr:52 slept:5.8 weight:78.5kg

11 AM

Bike - Road 1:42:55 intensity: (7:54 @0) + (11:57 @1) + (58:14 @2) + (15:14 @3) + (9:29 @4) + (7 @5) 44.33 km (2:19 / km) +127m 2:17 / km
ahr:115 max:159 weight:77.7kg shoes: Warbird

Threw the bike in the van and rode from Granby up to end of trail in Westfield and back while over taking care of house stuff. Felt good going out, ran out of fluid and energy on the way back.

Have to fetch the youths from Connecticon in Hartford in a while, so just chilling at one of my childhood hangouts by Salmon Brook to kill some time. Spent many summers just exploring up and down the brook on inner tubes, mask/snorkel or riding beater bikes along the banks. Big enough that there were quite legit swimming holes in some spots, yet generally shallow enough that one could wade up and down stream for miles in either direction.

Saturday Jul 13, 2019 #

6 AM

Note
rhr:30 slept:7.5 weight:78.5kg

7 AM

Run - Mixed long 1:43:47 intensity: (38 @0) + (5:35 @1) + (1:18:42 @2) + (18:52 @3) 15.81 km (6:34 / km) +162m 6:15 / km
ahr:116 max:137 weight:76.6kg shoes: Bondi 5 2018

Long easy jaunt around the lake.

Friday Jul 12, 2019 #

5 AM

Note
rhr:40 slept:7.25 weight:77kg

9 PM

Note

Oh well, nothing today... zero, nada, zilch...

Thursday Jul 11, 2019 #

5 AM

Note
rhr:48 slept:6.6 weight:77.6kg

6 PM

Run - Dirt 49:58 intensity: (30 @1) + (30:20 @2) + (18:24 @3) + (44 @4) 8.48 km (5:53 / km) +92m 5:35 / km
ahr:121 max:142 weight:77.4kg shoes: Bondi 5 2018

Easy jaunt on dirt roads, up hill on trail, back via Hare. Muscles achy.

Wednesday Jul 10, 2019 #

5 AM

Note
rhr:46 slept:5.45 weight:78.2kg

6 PM

Run - Trail warm up/down 12:01 intensity: (8 @0) + (6 @1) + (1:50 @2) + (5:04 @3) + (4:53 @4) 2.17 km (5:33 / km) +46m 5:01 / km
ahr:133 max:152 shoes: 280 ORoc 2017

Warmup loop

Run - Trail race 18:17 intensity: (9 @0) + (6 @1) + (6 @2) + (11 @3) + (3:26 @4) + (14:19 @5) 3.59 km (5:06 / km) +93m 4:31 / km
ahr:155 max:167 weight:77.6kg shoes: 280 ORoc 2017

18th overall? Was close to 175# before race time. Retaining fluid? Couldn't push the final bit hard enough so looks like this is slower than last week, but slightly better than week #1. Was hoping for some improvement. Kevin & Bruce there to put down the fast times in M50.

Run - Trail warm up/down 6:52 intensity: (1:19 @2) + (5:00 @3) + (33 @4) 0.98 km (6:59 / km) +12m 6:35 / km
ahr:127 max:151 shoes: 280 ORoc 2017

Cool down immediately after finishing.

Tuesday Jul 9, 2019 #

7 PM

Run - Mixed 22:17 intensity: (50 @0) + (13 @1) + (14:17 @2) + (5:16 @3) + (1:41 @4) 4.41 km (5:03 / km) +26m 4:54 / km
ahr:118 max:149 shoes: Bondi 5 2018

Quick run to loosen the glutes after driving for 8 hours, last few in NYC > New Haven traffic (think clutch pedal resistance training). GPS didn't lock right away, so distance is GPS plus stride sensor.

Monday Jul 8, 2019 #

6 AM

Walking 8:21 intensity: (7:20 @0) + (51 @1) + (10 @2) 0.72 km (11:37 / km)
ahr:75 max:112 shoes: Bondi 5 2018

Just a perambulation around the campground before packing up and headed down to Suitland for the days activities. In retrospect doesn't even seem worth having started the watch.

Sunday Jul 7, 2019 #

6 AM

Note
rhr:50 slept:8.25 weight:76.3kg (rest day)

9 AM

Walking 15:49 intensity: (2:38 @0) + (6:20 @1) + (6:30 @2) + (21 @3) 1.42 km (11:09 / km) +15m 10:35 / km
ahr:103 max:128 shoes: Bondi 5 2018

Casual walk with Anna. Driving to DC later.

Saturday Jul 6, 2019 #

6 AM

Note
rhr:31 slept:8.0 weight:77kg

7 AM

Run - Trail long (Ruby Fenton) 2:22:27 intensity: (4:58 @0) + (1:58 @1) + (37:37 @2) + (31:31 @3) + (18:00 @4) + (48:23 @5) 17.07 km (8:21 / km) +244m 7:47 / km
ahr:138 max:176 weight:75.7kg shoes: Speed Cross Varios 2015

Ruby Fenton Fat Ass - started out with a 3 mile early loop on Taylor Pond & Julia Trail loops, then the social loop on Ruby > Taylor > Julia. Third and final loop a bit more spirited pace with occasional hill sprints on Weigold > Ruby > Ashford Connector plus a loop > Taylor. Full recovery between loops as I was leading and waited for full group to come back in each time. Others were venturing on for a few more loops/hours, but I had tasks to accomplish in Granby, so bowed out a bit over 2 hours. Very humid, ton of FDFs, but apparently they were favoring the lead runner as others were commenting about the lack of bugs. My loss..


3 PM

Note

Just hanging on breezeway, hot, but a breeze blowing through. Pulse felt slow... checked... 31... dang... wonder what the BP is...

Friday Jul 5, 2019 #

5 AM

Note
rhr:56 slept:6.0 weight:76.1kg

6 PM

Run - Mixed 25:33 intensity: (1:49 @1) + (11:26 @2) + (10:30 @3) + (1:28 @4) + (20 @5) 4.56 km (5:36 / km) +27m 5:27 / km
ahr:122 max:157 weight:77.5kg shoes: Speed Cross Varios 2015

Easy run before dinner. Still plenty warm...

Thursday Jul 4, 2019 #

5 AM

Note
rhr:49 slept:7.8 weight:76.2kg

8 AM

Run - Trail 1:34:13 intensity: (11:53 @0) + (17:27 @1) + (23:01 @2) + (30:33 @3) + (10:31 @4) + (48 @5) 8.05 km (11:42 / km) +473m 9:03 / km
ahr:117 max:162 shoes: Speed Cross Varios 2015

Two phrases that should not exist in the same sentence - "Soapstone Assault" and "Social Run", yet here we are on Hilldependence Day 2019 doing just that. Good crowd, perhaps 25 or 30.




Emma was leading a short group doing climbs 1,2 4 & 6 (killer hill). I was volunteered to lead the longer group doing the full 6 hills, at a semi-comfortable pace for a sunny morning already into the 80s and quite humid. So quite a few re-group breaks etc. But a good morning out on the trails before heading into work where it is a good bit warmer than mid-80s. Retirement and not being on the hook to cover these holidays sure looks good on a day like today.

I'm sure my weight is way, way down, but I'm consuming much food and fluid post run, so my weight may well be back up to normal by the time I get home and shower.

Run - Road warm up/down 6:48 intensity: (6:12 @2) + (36 @3) 1.25 km (5:27 / km)
ahr:117 max:127 shoes: Speed Cross Varios 2015

And an easy jaunt down the road from the tower back to the parking lot.
6 PM

Note
weight:75.2kg

Finally home and showered, but still down on weight. Makes me wonder how low it was before the 3 liters of soda and pizza...

Wednesday Jul 3, 2019 #

5 AM

Note
rhr:56 slept:6.0 weight:76.3kg

5 PM

Run - Trail warm up/down 6:32 intensity: (15 @0) + (15 @1) + (1:34 @2) + (1:11 @3) + (3:17 @4) 1.21 km (5:25 / km) +28m 4:51 / km
ahr:129 max:150 shoes: 280 ORoc 2017

Run - Trail race 18:09 intensity: (7 @0) + (3 @1) + (5 @2) + (15 @3) + (21 @4) + (17:18 @5) 3.59 km (5:04 / km) +93m 4:29 / km
ahr:159 max:169 weight:76.6kg shoes: 280 ORoc 2017

Warm night, smaller crowd, but finished out of the top 20 I think. But took 12s off last week's time, so that goal achieved.

21/71, 4th M50-59

Run - Trail warm up/down 8:44 intensity: (2:15 @3) + (3:22 @4) + (3:07 @5) 1.21 km (7:12 / km) +28m 6:28 / km
ahr:147 max:168 shoes: 280 ORoc 2017

Arguably a cool down lap, but it was hot, and the heart rate stayed up.

Tuesday Jul 2, 2019 #

4 AM

Note
rhr:46 slept:6.7 weight:77.3kg

Up early again, for no good reason..
6 PM

Run - Trail hills 58:22 intensity: (1:08 @0) + (12:29 @1) + (27:12 @2) + (15:46 @3) + (1:47 @4) 7.68 km (7:36 / km) +128m 7:01 / km
ahr:116 max:146 weight:76.5kg shoes: Speed Cross Varios 2015

Easy run w/ Mansfield crowd. It was hills day, so pushed the last (only) hill in one major push. Finished at the top, hung out for a bit. Should be a separate segment jogging back to the Dairy Bar but didn't transfer. Probably show up tomorrow.

Run - Mixed warm up/down 6:49 intensity: (9 @0) + (1:44 @1) + (4:56 @2) 1.06 km (6:24 / km)
ahr:108 max:117 shoes: Speed Cross Varios 2015

Monday Jul 1, 2019 #

4 AM

Note
rhr:42 slept:6.2 weight:77.5kg

Up early to get Anna to Block Island Ferry
6 PM

Run - Mixed 22:14 intensity: (21 @0) + (14 @1) + (4:14 @2) + (8:28 @3) + (8:57 @4) 4.54 km (4:54 / km) +26m 4:46 / km
ahr:133 max:153 shoes: Bondi 5 2018

Quickie before dinner.... faster than Friday with less apparent effort. Maybe this is progress?

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