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Training Log Archive: cmorse

In the 31 days ending Jul 31, 2020:

activity # timemileskm+mload
  Run - Dirt12 11:37:10 78.9(8:50) 126.98(5:29) 1078204.1
  Bike - Road2 7:35:55 93.63(4:52) 150.69(3:02) 1091109.3
  Orienteering4 6:59:37 20.84(20:08) 33.55(12:31) 74138 /43c88%92.9
  Run - Trail6 5:30:44 26.12(12:40) 42.04(7:52) 960106.1
  Walking6 4:00:53 12.74(18:55) 20.5(11:45) 18720.4
  Fieldwork1 1:50:31 4.88(22:39) 7.85(14:05) 1973.3
  Run - Mixed2 1:31:21 10.63(8:36) 17.1(5:21) 29135.2
  Run - Road2 17:18 1.72(10:04) 2.77(6:15) 403.9
  Total32 39:23:29 249.46(9:28) 401.46(5:53) 458438 /43c88%575.3
  [1-5]32 33:39:07
averages - sleep:7.1 rhr:44 weight:78.6kg

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Friday Jul 31, 2020 #

5 AM

Note
rhr:42 slept:7.0 weight:80.3kg

8 AM

Run - Dirt 1:08:34 intensity: (8 @0) + (52 @1) + (16:02 @2) + (28:52 @3) + (22:22 @4) + (18 @5) 12.91 km (5:19 / km) +118m 5:05 / km
ahr:132 max:160 weight:78.4kg shoes: SpeedCross4 2020

Started with Jim, then mostly solo. 5x400m intervals on the way back - not for speed so much as focus on form - head up, full stride... Still mighty humid..
11 AM

Note

My highest volume (total time) month since August 2014. And that month included WRC preceeded by 2 weeks of orienteering in WY & CO. Average just over 5 miles of daily exercise (bike excluded)

Thursday Jul 30, 2020 #

7 AM

Note
rhr:50 slept:8.0 weight:78.8kg

Lots of projects and errands today, never got out for a run. Maybe go longer tomorrow to compensate. Maybe...

Wednesday Jul 29, 2020 #

5 AM

Note
rhr:41 slept:6.5 weight:78.8kg

6 AM

Run - Road warm up/down 8:43 intensity: (22 @0) + (20 @1) + (2:23 @2) + (5:38 @3) 1.59 km (5:29 / km) +22m 5:08 / km
ahr:123 max:136 shoes: SpeedCross4 2020

Run into the park from south side, past skate house and zoo

Run - Mixed race 24:25 intensity: (26 @1) + (2 @2) + (9 @3) + (20:54 @4) + (2:54 @5) 4.89 km (5:00 / km) +93m 4:34 / km
ahr:148 max:168 shoes: SpeedCross4 2020

Summer Sizzler - DIY version. Markings present on paved sections, not on unpaved/trail sections until later today. But was carrying O map with course overprint - only one minor bobble for about 20m until I realized I was headed wrong way. Felt strong for about half of this, then just holding on for the latter half. Nowhere near the times I used to be capable of, but that was a few years ago. 4th overall, 1 second back of third place.

Results
7 AM

Run - Road warm up/down 8:35 intensity: (1:09 @0) + (1:33 @1) + (2:24 @2) + (3:29 @3) 1.18 km (7:18 / km) +18m 6:47 / km
ahr:114 max:129 weight:77.7kg shoes: SpeedCross4 2020

And an easy jog back to the truck, walking the last hill.

Tuesday Jul 28, 2020 #

5 AM

Note
rhr:51 slept:7.5 weight:78.3kg

6 AM

Run - Trail race 16:29 intensity: (10 @0) + (9 @1) + (12 @2) + (34 @3) + (12:18 @4) + (3:06 @5) 3.23 km (5:06 / km) +83m 4:31 / km
ahr:149 max:162 weight:77.6kg shoes: 280 ORoc 2017

Already pretty warm - not nearly as nice as running in the rain last week. Didn't hold out much hope for a time anything near that, so so opted to go out steady and switched the watch to display heart rate only. Aimed to keep it around 150 or so as long as possible and not walk anything. Success on both counts and lo and behold, 12sec shaved off last weeks time. Sweet!

Run - Trail warm up/down 7:58 intensity: (10 @0) + (47 @1) + (3:44 @2) + (3:17 @3) 1.28 km (6:15 / km) +15m 5:54 / km
ahr:118 max:128 shoes: 280 ORoc 2017

This was a warmup at the top of the field - getting pretty toasty already. ~75F, dewpoint 73F according to wunderground.

Monday Jul 27, 2020 #

5 AM

Note
rhr:38 slept:6.0 weight:79kg

8 AM

Run - Dirt 1:10:51 intensity: (10 @0) + (12:28 @1) + (56:44 @2) + (1:29 @3) 11.34 km (6:15 / km) +119m 5:56 / km
ahr:111 max:137 weight:76.5kg shoes: SpeedCross4 2020

Amigos - with Jim H. Too hot/humid already, didn't push the pace.

Sunday Jul 26, 2020 #

5 AM

Note
rhr:49 slept:4.5 weight:79.9kg

7 AM

Run - Trail long (Nipmuck) 2:04:48 intensity: (7:54 @0) + (13:42 @1) + (1:02:11 @2) + (32:57 @3) + (3:46 @4) + (4:18 @5) 14.46 km (8:38 / km) +218m 8:02 / km
ahr:117 max:172 weight:76.5kg shoes: 285 TrailRoc 2019

A couple hours along the Fenton w/ Ken & Rocky, Marc & Nan. Easy pace, stopped a few times to water the dog, waded across the river and up to Codfish Falls - a neat little ravine I'd heard about but never visited - not a lot of water flow right now, but enough that folks submerged in a pool. Water was actually nicer in the Fenton proper. Back across the Fenton and then up the back of Horsebarn Hill. I still needed a few minutes of high intensity to wrap the week, so once out of the forest I pushed it hard up and over Horsebarn to jack the HR for a few minutes. Hot in the sun, but I knew it would only be 5 minutes or so, then back to cold beverages at the truck. Glad I got out. Maybe a dozen FDF's on the hat - never noticed any buzzing my head, but noted a few attacking the middle of my back while running. Maybe run with empty vest as 'armor'?



And then, since I hadn't been to UConn since I retired, I snuck over to the greenhouses and let myself in for a wander. Chatted w/ Montse for a bit and left my key. If they haven't called me in a panic for 4 months now, I don't need to hold onto a key - they're good.

Plants looked healthy, but obvious no rearranging or updating to the overall composition - almost every plant was right where it was when I left. Which is ok I guess - its closed to the public and staff are just in maintenance mode - keep it alive. New manager probably still getting acquainted with all the plants.
6 PM

Walking 46:36 intensity: (32:40 @0) + (13:56 @1) 4.03 km (11:33 / km) +76m 10:34 / km
ahr:87 max:100 shoes: Speed Cross Varios 2015

Evening walk w/ Hayden. No socks, bad idea with shoes this old - padding is gone in the heel, a bit of achilles chafe...

Saturday Jul 25, 2020 #

6 AM

Note
rhr:41 slept:7.5 weight:79.4kg

8 AM

Walking 1:06:44 intensity: (47:46 @0) + (17:41 @1) + (1:09 @2) + (8 @3) 6.17 km (10:49 / km) +54m 10:22 / km
ahr:88 max:127 shoes: Bondi 5 2018

Morning walk to the lake w/ Hayden.

Friday Jul 24, 2020 #

6 AM

Note
rhr:40 slept:6.0 weight:79.5kg

C • This link 3
8 AM

Run - Dirt tempo 24:25 intensity: (14 @0) + (34 @1) + (1:31 @2) + (4:24 @3) + (17:40 @4) + (2 @5) 5.03 km (4:51 / km) +101m 4:24 / km
ahr:139 max:154 shoes: SpeedCross4 2020

No amigos present at 8am, so took off solo. At first decided I wanted to shoot for 8 miles at around an 8min pace. After a couple of km of sub-8, I decided I'd push a bit harder and see what I could do for 5km - slightly uphill. Felt pretty good.

Run - Dirt warm up/down 5:41 intensity: (4:47 @3) + (50 @4) + (4 @5) 0.96 km (5:55 / km) +32m 5:04 / km
ahr:132 max:165 shoes: SpeedCross4 2020

And then eased off and jogged the rest of the way up to the 3.75 mile marker as recovery.

Run - Dirt race 22:10 intensity: (24 @0) + (25 @1) + (5 @2) + (52 @3) + (18:39 @4) + (1:45 @5) 5.01 km (4:26 / km) +13m 4:22 / km
ahr:148 max:184 shoes: SpeedCross4 2020

And then another 5km - slightly downhill this time, to see how much more I could shave off. 22 minutes is probably my fastest 5km time in the past few years, though I really haven't run the distance much of late.. But sub-20 is probably no longer a possibility. Marking this as a race to get a VDOT generated and to compare times

Run - Dirt warm up/down 5:45 intensity: (36 @2) + (5:09 @3) 1.0 km (5:45 / km) +17m 5:18 / km
ahr:126 max:130 shoes: SpeedCross4 2020

And then a slow jog back to the parking lot. Watch didn't start right up so gps track isn't accurate - so I prorated my time accordingly for the 1km.

Thursday Jul 23, 2020 #

5 AM

Note
rhr:39 slept:7.0 weight:80.5kg

6 AM

Run - Mixed 1:06:56 intensity: (26 @0) + (30 @1) + (10:22 @2) + (52:33 @3) + (2:55 @4) + (10 @5) 12.21 km (5:29 / km) +198m 5:04 / km
ahr:128 max:175 weight:77.7kg shoes: Bondi 5 2018

Garmin site down - hasn't downloaded yet - so a temp entry. Just a run from home - plenty humid sweating a lot. Saw Bruce out on a ride.
{edit} apparently Garmin hit with Ransomware attack, site may be down for a while...

Wednesday Jul 22, 2020 #

5 AM

Note
rhr:42 slept:7.0 weight:79.9kg

6 AM

Run - Trail race 16:40 intensity: (1:13 @3) + (9:07 @4) + (6:20 @5) 3.2 km (5:12 / km) +85m 4:36 / km
ahr:153 max:174 weight:79kg shoes: 280 ORoc 2017

68F, rain. Trying to beat the rain, but it got there first. No problem - lose the glasses, lose the shirt and run light. No warmup - just run. Felt pretty nice actually - cool rain beats sweating like a fiend. Slowed up slightly by two dogs on course - one on leash, the other not. Seemed friendly enough but hard to keep from tripping over dog that obviously liked to chase. And just like that, done...

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
6 AM

Note
rhr:37 slept:6.5 weight:79.4kg

Monday Jul 20, 2020 #

4 AM

Note
rhr:37 slept:5.25

Too hot to sleep - up early hoping skies would be clear enough to go comet hunting, but overcast. Maybe tonight...
C • NEOWISE 6
8 AM

Run - Dirt 48:14 intensity: (36 @0) + (4:36 @1) + (38:27 @2) + (3:54 @3) + (19 @4) + (22 @5) 8.01 km (6:01 / km) +56m 5:49 / km
ahr:114 max:164 weight:77.5kg shoes: SpeedCross4 2020

Soupy conditions - just did 5 slow miles as there didn't seem any point to pushing for more..

Walking warm up/down 3:55 intensity: (1:49 @0) + (1:39 @1) + (7 @2) + (20 @3) 0.39 km (10:01 / km) +4m 9:29 / km
ahr:96 max:127 shoes: SpeedCross4 2020

Sunday Jul 19, 2020 #

5 AM

Note
rhr:52 slept:7.0 weight:79.5kg

6 AM

Bike - Road 1:03:01 intensity: (1:47 @0) + (8:24 @1) + (26:00 @2) + (24:59 @3) + (1:51 @4) 25.77 km (2:27 / km) +210m 2:21 / km
ahr:119 max:142 shoes: Warbird

Home to Steele's Crossing. Stopped the watch as we were there a bit before 8am waiting for others to arrive.

Bike - Road 3:05:13 intensity: (21:28 @0) + (40:15 @1) + (48:24 @2) + (31:14 @3) + (43:18 @4) + (34 @5) 58.07 km (3:11 / km) +317m 3:06 / km
ahr:117 max:159 weight:77.1kg shoes: Warbird

And then continued south on Hop River Trail almost to Willimantic. Then back to Steeles and continued on home. Opted not to test myself against McLean St this week. Pretty warm and toasty by the time I got home, legs are toast and very glad I'm not doing this any later in the day...
C • rail trail? 2

Saturday Jul 18, 2020 #

6 AM

Note
rhr:48 slept:8.0 weight:79.8kg

7 AM

Run - Trail warm up/down 13:47 intensity: (10 @0) + (3 @1) + (45 @2) + (7:19 @3) + (3:42 @4) + (1:48 @5) 2.09 km (6:36 / km) +79m 5:33 / km
ahr:137 max:163 shoes: 280 ORoc 2017

Warmup, check new bit of course. Already warm & steamy out.

Run - Trail race 17:51 intensity: (18 @1) + (3 @2) + (31 @3) + (11:42 @4) + (5:17 @5) 3.19 km (5:36 / km) +84m 4:56 / km
ahr:149 max:162 shoes: 280 ORoc 2017

Bolton XC Series Race 1 (virtual). Most folks running this on Wed evenings, self started, self timed between 5 & 8pm. But option to run it at other times also allowed except course not marked except start/finish. But I know route so no issues. But not a lot of oomph in the legs given the warm, steamy nature of the morning - not my ideal conditions.

Run - Trail warm up/down 14:33 intensity: (1:36 @0) + (5:34 @1) + (4:02 @2) + (3:21 @3) 1.39 km (10:30 / km)
ahr:109 max:132 weight:77.9kg shoes: 280 ORoc 2017

Wander back to truck since I parked at Steeles Crossing incl a bit of walking and a nature break...

Friday Jul 17, 2020 #

6 AM

Note
rhr:45 slept:6.5 weight:79.7kg

8 AM

Run - Dirt 53:47 intensity: (3:27 @0) + (12:45 @1) + (35:23 @2) + (1:40 @3) + (12 @4) + (20 @5) 8.99 km (5:59 / km) +50m 5:49 / km
ahr:110 max:163 weight:78.4kg shoes: SpeedCross4 2020

With JHen - 2.5m on rail trail, then singletrack up on the ridge for a bit out towards Freja and then back on different bit - all in a pretty tight area just above the cliffs. Pretty obvious from the pace graph where we left the rail trail. Nice jaunt, not a lot of energy in the legs this AM, which is interesting since I didn't run yesterday.

Run - Trail 26:23 [3] 2.72 km (9:41 / km) +70m 8:35 / km
shoes: SpeedCross4 2020

Singletrack up on ridge - separated out..
7 PM

Walking 38:16 intensity: (36:38 @1) + (1:22 @2) + (16 @3) 2.9 km (13:12 / km) +27m 12:37 / km
ahr:85 max:132 shoes: Speed Cross Varios 2015

After dinner walk with Ellen & Jackson - pleasant evening, mists starting for form up in the fields. A few deerflies about...

Thursday Jul 16, 2020 #

6 AM

Note
rhr:44 slept:7.0 weight:79.7kg (rest day)

Heat returning this weekend - I should get out and do something today, but not sure what...

Wednesday Jul 15, 2020 #

5 AM

Note
rhr:32 slept:7.0 weight:79.5kg

8 AM

Run - Dirt 1:03:36 intensity: (23 @0) + (30 @1) + (43:23 @2) + (16:30 @3) + (2:50 @4) 12.09 km (5:16 / km) +132m 4:59 / km
ahr:121 max:147 weight:77.9kg shoes: Bondi 5 2018

7.5m solo. Nice temps, still pretty drippy though...

Tuesday Jul 14, 2020 #

6 AM

Note
rhr:34 slept:7.0 weight:79kg

8 AM

Fieldwork 1:50:31 intensity: (1:20:06 @0) + (27:30 @1) + (2:55 @2) 7.85 km (14:05 / km) +197m 12:31 / km
ahr:87 max:114 shoes: SpeedCross4 2020

A little cooler, and seemed a bit drier, so figured I'd venture to add some trails and linear features that needed to be done. But hard to concentrate on mapping when its drippy, wet and buggy. So a nice little walk, added some new trail bits, a couple stone walls but not much else. A couple of the trail bits I had come across and thought I knew roughly where they would go - but I would be wrong. A couple just wound up doubling back on themselves and dumping back on the original trail and one longer one went in a completely different direction that I was expecting. Must be mountain biker logic at work. Anyhow, they're on the map now. Slowly but surely..

Monday Jul 13, 2020 #

6 AM

Note
rhr:40 slept:8.25 weight:78.6kg

8 AM

Run - Dirt 54:27 intensity: (17 @0) + (2:28 @1) + (34:05 @2) + (17:37 @3) 9.64 km (5:39 / km) +56m 5:29 / km
ahr:118 max:136 weight:77.8kg shoes: Bondi 5 2018

Light crowd at 8am - a short downpour was just finishing up. Sunny (& humid) by the end of the run...

Sunday Jul 12, 2020 #

6 AM

Note
rhr:48 slept:6.0 weight:79kg

Slept kind of lousy last night. Going to ride rather than run today...
7 AM

Bike - Road 3:27:41 intensity: (28:57 @0) + (32:57 @1) + (1:14:40 @2) + (53:32 @3) + (16:57 @4) + (38 @5) 66.85 km (3:06 / km) +563m 2:59 / km
ahr:108 max:163 weight:78kg shoes: Warbird

Home <> Church St <> Andover. Stopped at convenience store & Dunkin on way out - had breakfast at Church St. Nice on the shaded trail. Hit up McLean St on the way home. Still sucks.... Kept watch going whole ride, subtracted out protracted stops from total time.




Saturday Jul 11, 2020 #

7 AM

Note
rhr:43 slept:8.25 weight:79.9kg

9 AM

Orienteering (Case - Line St Red) 1:38:07 intensity: (43 @0) + (10:26 @1) + (46:27 @2) + (38:44 @3) + (1:47 @4) *** 8.8 km (11:09 / km) +207m 9:59 / km
ahr:119 max:153 spiked:10/11c weight:77.5kg shoes: 280 ORoc 2017

Oof... got a later start than I wanted, warming up quickly as TS Fay departs. Wet woods and soul sucking humidity made for a slow jaunt. Even walked some of the nice downhill bits. But got the remaining control locations flagged. Missed #8 - got too high, rest ok. Plenty of FDFs in the woods - be glad when they're done for the season. Lost quite a bit of water weight, weight for post run is after consumimg more than 50oz fluids...

Friday Jul 10, 2020 #

6 AM

Note
rhr:44 slept:8.0 weight:79kg

8 AM

Run - Dirt warm up/down 21:02 intensity: (13:21 @2) + (7:41 @3) 3.66 km (5:45 / km) +39m 5:27 / km
ahr:122 max:132 shoes: 280 ORoc 2017

With BobD & JHen..

Run - Dirt race 28:05 intensity: (22 @1) + (5 @2) + (20 @3) + (16:35 @4) + (10:43 @5) 6.38 km (4:24 / km) +23m 4:20 / km
ahr:151 max:162 shoes: 280 ORoc 2017

Amigos 4 mile virtual race. But apparently DSQ as I didn't get the memo that it had to be symmetrical. I wanted a decent warmup and also didn't want any pavement so I opted to warmup to the 2.25m post, then run a mile up, turnaround and 3 back finishing at the 0.25m post. Upper 70's, stupid humid, not fast conditions. Was optimistically hoping for sub 28, didn't happen. But with a DSQ, didn't matter either.
{edit} Apparently no such 'symmetrical' rule, as some folks did theirs on roads etc. And a 72.94% for the age grade - not bad I guess. Dani age graded at 80.09% - damn that woman be fast...

Run - Dirt warm up/down 3:21 intensity: (30 @1) + (1:00 @2) + (1:51 @3) 0.47 km (7:09 / km)
ahr:120 max:131 shoes: 280 ORoc 2017

Some walking involved. A drippy mess..

Thursday Jul 9, 2020 #

6 AM

Note
rhr:45 slept:8.0 weight:79.8kg

6 PM

Orienteering (Case:28Jun) 1:59:37 intensity: (59:08 @0) + (37:18 @1) + (22:57 @2) + (14 @3) *** 7.41 km (16:09 / km) +152m 14:39 / km
ahr:92 max:126 spiked:8/8c weight:79.1kg shoes: 285 TrailRoc 2019

Thursday evening O training. Took a few folks out to teach some O. Michelle, Sara & Monica tonight. Light jogging & hiking, plenty trail options. Warm might, very humid. A few deerflies but not horrible. I did get nailed by stinging insects of some sort shortly after leaving #4. 3 stings in rapid succession - left outer thigh, right inner thigh and left side of head in temple. Hurt like a mother, but no one else got hit so just quietly motored on. Must have found some ground hornets of some sort. Good sized welts when I got home.

Wednesday Jul 8, 2020 #

6 AM

Note
rhr:49 slept:8.0 weight:79.1kg

8 AM

Run - Dirt 1:05:00 intensity: (10:00 @2) + (45:00 @3) + (10:00 @4) 12.95 km (5:01 / km) +130m 4:47 / km
weight:77.5kg shoes: Bondi 5 2018

Dead watch. Estimated time. To Freja & back. With Bob D for 3, rest solo... damn humid...

Tuesday Jul 7, 2020 #

6 AM

Note
rhr:52 slept:8.5 weight:79kg

7 AM

Orienteering (Line St - July) 1:05:09 intensity: (3:10 @0) + (11:32 @1) + (32:49 @2) + (16:58 @3) + (40 @4) *** 5.54 km (11:46 / km) +108m 10:43 / km
ahr:114 max:139 spiked:3/4c shoes: 280 ORoc 2017

Out to hang streamers on the Line St course. Wasn't a good sign when I was being assaulted by deerflies in the parking lot. But otherwise a nice morning, so out I went.

The wander up to #1 was fine, but then #2 was a complete fiasco - Howie & I messed it up last week too but this week I was even worse and didn't have the backup of having the proximity setting on in O-Range. I think part of my problem was my focus was diverted swatting deerflies and I was very sloppy early on with no solid attack. Spent most of my time wandering a couple hundred meters NE of the circle, eventually giving up and moving on to #3. #3 & #4 ok but the deerflies were a real distraction. opted to abbreviate the course enroute to #5 and try again another day. I did wander through some very nice woods on the way though.

Orienteering (Line St - July) 18:10 intensity: (2:45 @0) + (5:20 @1) + (8:50 @2) + (1:10 @3) + (5 @4) *** 1.49 km (12:11 / km) +14m 11:38 / km
ahr:106 max:141 spiked:3/3c weight:77.5kg shoes: 280 ORoc 2017

Since I wasn't doing the course in order any longer, I stopped the watch and restarted it in Score-O mode - with the intent of hanging a couple more streamers on the way back to the truck. Hung #2 without any issues from this direction (decent attackpoint), then hung #16 & #17 as well though I need to check GIS as I think#15 & #16 may be on private land. The leg between them certainly goes through a private parcel so a map/course adjustment is called for.

{edit} #15 & #16 are on public land, but the straightline from 15>16 as well as 16>17 goes through the landlocked private parcel. I doubt anyone is going to notice for training, but if we ever hold a major event here, will have to secure permissions I suppose.

A decent bit of exercise and got some streamers hung. But not a terribly good day navigationally - but I'm inclined to blame the deerflies and they won't be around forever.. The upside of an easier intensity, abbreviated run today is that it allows a bit more recovery from last weeks efforts. Will try and flag the remaining controls on Thursday AM.

Monday Jul 6, 2020 #

5 AM

Note
rhr:46 slept:8.25 weight:79.5kg

8 AM

Run - Dirt 40:34 intensity: (14 @0) + (20 @1) + (5:17 @2) + (31:08 @3) + (3:35 @4) 8.07 km (5:02 / km) +57m 4:51 / km
ahr:130 max:144 weight:78.3kg shoes: Bondi 5 2018

8am run with Amigos - except all the other amigos ran earlier or later today. No one else starting at 8... Hmmm...

Sunday Jul 5, 2020 #

6 AM

Note
rhr:55 slept:6.0 weight:79kg (rest day)

8 AM

Walking 1:00:22 intensity: (36:23 @0) + (2:12 @1) + (15:31 @2) + (6:16 @3) 6.0 km (10:03 / km) +26m 9:50 / km
ahr:99 max:129 shoes: SpeedCross4 2020

Walk to lake before it gets too warm out.

Saturday Jul 4, 2020 #

5 AM

Note
rhr:41 slept:8.0 weight:78.2kg

8 AM

Run - Trail (Shenipsit) 1:32:15 intensity: (4:09 @0) + (5:41 @1) + (35:51 @2) + (42:10 @3) + (4:15 @4) + (9 @5) 10.48 km (8:48 / km) +325m 7:37 / km
ahr:121 max:160 weight:76.7kg shoes: SpeedCross4 2020

Shenipsit Trail out & back from Galbraith to terminus at Greaves w/ Erika, Kelsey & Joe. Humid, wet woods. High FDF factor, particularly on return leg. Legs feeling the accumulated fatigue, probably lay low tomorrow...


Friday Jul 3, 2020 #

6 AM

Note
rhr:49 slept:7.25 weight:78.5kg

9 AM

Run - Dirt 44:12 intensity: (13 @0) + (2:21 @1) + (20:29 @2) + (14:13 @3) + (1:39 @4) + (5:17 @5) 8.13 km (5:26 / km) +52m 5:16 / km
ahr:124 max:161 weight:77.5kg shoes: Bondi 5 2018

Amigo run. Easy 4000m, then 1600m hard, 2400m recovery. Warming up quite a bit and very humid...

Thursday Jul 2, 2020 #

Event: Case DIY - Line St
 
5 AM

Note
rhr:46 slept:7.0 weight:79.3kg

7 AM

Orienteering (Case - Line St Red) 1:58:34 intensity: (2:02 @0) + (4:35 @1) + (19:32 @2) + (52:54 @3) + (34:43 @4) + (4:48 @5) *** 10.31 km (11:30 / km) +260m 10:13 / km
ahr:131 max:174 spiked:14/17c weight:76.8kg shoes: 280 ORoc 2017

Contours only with major trails - ie un-field-checked base. Gorgeous woods, and gorgeous woods in July really translates to f@$&^%g gorgeous woods in season. Looking forward to field checking season in fall. With Howie.

Comments in the splits.
5 PM

Walking (Brandy Hill Rd) 25:00 [3] 1.0 km (25:00 / km)
shoes: Speed Cross Varios 2015

Walk w/ Anna, Jackson & Ellen

Red - Splits

Wednesday Jul 1, 2020 #

5 AM

Note
rhr:42 slept:7.0 weight:79.1kg

8 AM

Run - Dirt (Hop River) 1:17:26 intensity: (3:26 @0) + (3:40 @1) + (1:08:19 @2) + (1:53 @3) + (8 @4) 12.35 km (6:16 / km) +84m 6:04 / km
ahr:127 max:173 weight:78kg shoes: Bondi 5 2018

Easy 7.5 miles with Amigo Bob? HR spiked on way back for am extended spell, so just moved all the '5' to level 2. Humid, 68F

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