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Training Log Archive: cmorse

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Run - Dirt10 10:14:30 68.25(9:00) 109.83(5:36) 819186.5
  Orienteering4 7:59:49 25.89(18:32) 41.66(11:31) 115158 /61c95%143.1
  Run - Trail6 5:31:40 28.75(11:32) 46.27(7:10) 715115.1
  Walking11 5:11:40 16.21(19:14) 26.09(11:57) 27710.5
  Run - Mixed2 1:48:53 11.82(9:13) 19.01(5:44) 13327.2
  Core9 1:30:22 0.86 1.38 133922.8
  Total34 32:16:54 151.77 244.25 443458 /61c95%505.3
  [1-5]30 27:18:23
averages - sleep:7.1 rhr:40 weight:78.6kg

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Monday Aug 31, 2020 #

5 AM

Note
rhr:32 slept:6.0 weight:79kg

Awake since 3:30.
8 AM

Run - Dirt 59:16 intensity: (58 @0) + (1:23 @1) + (10:05 @2) + (26:15 @3) + (20:35 @4) 11.51 km (5:09 / km) +106m 4:55 / km
ahr:130 max:151 weight:77.3kg shoes: SpeedCross4 2020

Amigos with drills. Started with the crew, pulled away by 1m. Began drills at 2mi mark on way out - 8x12 box jumps, 7x30 squats. Roughly on the 1/4 mile mark, approximately 1 minute per set - deducted from level 3 and broken out in separate entries.

Core (7x30) 7:00 [3] +210m
shoes: SpeedCross4 2020

Core (8x12) 8:00 [3] +96m
shoes: SpeedCross4 2020

4 PM

Walking 19:35 intensity: (2:12 @0) + (1:47 @1) + (15:19 @2) + (17 @3) 1.57 km (12:29 / km) +2m 12:24 / km
ahr:106 max:128 shoes: 285 TrailRoc 2019

Sunday Aug 30, 2020 #

6 AM

Note
rhr:34 slept:6.5 weight:80.3kg

8 AM

Orienteering (Mountain Lakes) 2:12:25 intensity: (57 @0) + (3:01 @1) + (26:25 @2) + (1:04:18 @3) + (36:17 @4) + (1:27 @5) *** 12.31 km (10:46 / km) +410m 9:13 / km
ahr:130 max:167 spiked:18/18c weight:78.9kg shoes: 280 ORoc 2017

Gorgeous morning for a DIY Billygoat (sunny, 68F), so hopped in the truck and headed west. Never been to Mountain Lakes before, so when I saw that the map was available in both 1:10000 and 1:7500 I printed both options. Then got to thinking - if they needed to offer it in 1:7500, then its probably over-mapped. Yup.

Not to say that it isn't an impressive work of mapping and cartography, but a lot of the mapped rock features are somewhat marginal in size and distinction in my mind. So I decided that I would try and ignore all but the largest black features (major cliffs). And did so quite successfully.

Toe on my R foot has been bugging me more than usual of late (persistent wart on end of 4th toe) and it became very clear on the first 3 control loop that today wasn't going to be a high running day with all the rock underfoot (both kicking and general foot instability). So dialed it back to an easy jog and walking where called for.

The woods were generally very nice, open and my navigation was spot on - using mostly contours and obvious linear features. Only a couple hesitations where I slowed entering the circle to make sure I was right where I thought I was and in all cases the flag appeared very shortly thereafter. Successfully ignored almost all the boulders and smaller cliffs except to occasionally glance at them in passing and wondering what the threshold must have been for inclusion - many didn't look close to 1m and at 1:10000 were hard to discern in busier areas. And didn't seem to 'stand out' in the terrain. The rocky ground symbols were mostly helpful though.

I'll put some additional notes in the splits later. I drove all that way for a DIY, so no skip - I visited all 18 controls..

Splits
RouteGadget
1 PM

Core (mowing) 24:36 intensity: (2:51 @1) + (8:39 @2) + (9:32 @3) + (3:34 @4) 1.11 km (22:05 / km)
ahr:124 max:143 shoes: SpeedCross4 2020

Don't generally log this, but it is the end of the week and my log was just a tad shy, so putting this on to push it over the limit.

Saturday Aug 29, 2020 #

7 AM

Note
rhr:45 slept:7.0 weight:79.9kg

Up a bit middle of night to attempt removal of bat in basement since Hayden living down there. Didn't want to leave. Trapped him when I got back up at 7, which is late for me...

8 PM

Note

Showery on/off all day, then had some stuff to do later in the day when it stopped. So a zero for the day. Going to be tough to hit my weekly target, but to be fair I did up the ante this week. May venture down to Mountain Lakes in the AM - that ought to help. But won't get my total hours to 8.5 unless I spend a whole lot of time in the woods down there. Lets hope not...

DIY Goat - Splits

Friday Aug 28, 2020 #

6 AM

Note
rhr:47 slept:7.0 weight:79.7kg

8 AM

Run - Dirt 1:06:18 intensity: (30 @0) + (1:43 @1) + (30:48 @2) + (13:10 @3) + (19:27 @4) + (40 @5) 12.26 km (5:24 / km) +71m 5:15 / km
ahr:126 max:171 weight:78kg shoes: SpeedCross4 2020

W/Amigos....

Core 8:00 [3] +240m
shoes: SpeedCross4 2020

8x30 squats

Thursday Aug 27, 2020 #

6 AM

Note
rhr:30 slept:7.25 weight:79.5kg

1 PM

Run - Mixed 46:18 intensity: (49 @1) + (22:36 @2) + (22:53 @3) 8.19 km (5:39 / km) +41m 5:31 / km
ahr:122 max:132 shoes: SpeedCross4 2020

Brief jaunt to the gate and back. Cloudy, humid, light rain from impending T-storm on way back.

Wednesday Aug 26, 2020 #

6 AM

Note
rhr:45 slept:7.25 weight:79kg

8 AM

Run - Dirt 1:11:52 intensity: (20 @1) + (41:08 @2) + (28:46 @3) + (1:38 @4) 13.02 km (5:31 / km) +113m 5:17 / km
ahr:121 max:152 weight:77.7kg shoes: 285 TrailRoc 2019

Easy run to gate and back. Tossed in a fast 1200m with a mile to go. Nice weather for a change. Sunny, 60f

Tuesday Aug 25, 2020 #

6 AM

Note
rhr:39 slept:7.25 weight:79.2kg

8 AM

Run - Trail 1:30:39 intensity: (9 @0) + (2:25 @1) + (19:27 @2) + (49:22 @3) + (18:51 @4) + (25 @5) 12.82 km (7:04 / km) +172m 6:38 / km
ahr:129 max:164 weight:77.3kg shoes: SpeedCross4 2020

Trail run w/ new map @ 1:15000. Meshomasic, Blackledge & Gay City. A few detours around fallen trees. Not sure what happened the first half, gps seemed be accumulating distance ok and at a reasonable rate, but track just a straight line which it certainly was not. Will measure in OOM for comparison. (11.3km using straight line segments, so add about 10% fudge factor for trail twisties and the gps distance seems about right)

Monday Aug 24, 2020 #

6 AM

Note
rhr:47 slept:7.0 weight:79.9kg

8 AM

Run - Dirt 1:05:25 intensity: (35 @1) + (27:18 @2) + (35:41 @3) + (1:51 @4) 11.49 km (5:42 / km) +65m 5:32 / km
ahr:125 max:150 shoes: 285 TrailRoc 2019

Hop River Trail w/ Amigos. Already hot and humid.

3.5 easy outbound for me, with 5x30 squats, 4x1min box(rock) jumps, and a couple bounding intervals on the way back. Squats and box jumps deducted from time and entered separately.

Core (150 squats) 5:00 [3] +150m
shoes: 285 TrailRoc 2019

5x30 - 1 minute each set

Core (4 x 1min) 4:00 [3] +48m
shoes: 285 TrailRoc 2019

Rock jumps 4x1min - didn't count them but probably 10-12 per set.

Sunday Aug 23, 2020 #

7 AM

Note
rhr:44 slept:6.0 weight:79.2kg


  • Mapping - Lots of basemap prep on Gay City v2 - contours, processing cliffs, generating hillshade images for southern 2/3 of area.
7 PM

Note

Didn't get out for a run this morning as planned. Got sucked into working on new basemap for an updated Gay City map - and that pretty much lasted all day. Made great progress on it though. Looking forward to taking into the woods and verifying a few things. The '97 map (Pat Dunlavey base) does have some localized distortions so many features are close, but don't quite line up - but I think I can safely transfer some of the point features like boulders from the old map - not in absolute positions, but relative to features from the lidar. May be able to see some of those in the aerial imagery as well, haven't pulled that in - mostly working from hillshade images & using KP for contours and cliffs.

Saturday Aug 22, 2020 #

Event: NEOC: Prospect Hill - BYOM
 
6 AM

Note
rhr:43 slept:8.0 weight:78.8kg

7 AM

Orienteering (Case: August 2020) 1:20:13 intensity: (3 @1) + (43 @2) + (36:23 @3) + (41:00 @4) + (2:04 @5) *** 8.83 km (9:05 / km) +230m 8:02 / km
ahr:138 max:177 spiked:13/13c weight:76.7kg shoes: 280 ORoc 2017

When we did this course on Tuesday, David asked what a reasonable time for running it would be and I surmised 75-80 minutes for me in good shape. And although I'm not in bad shape right now, I have room for improvement. But I'm happy with just over 80 minutes - definitely flagging a bit on last 4 controls, walked a few spots I should have been running - just running low on energy.

Mostly different routes than Tue - more direct and aggressive whereas Tues was teaching so used some longer, safer route choices.

Friday Aug 21, 2020 #

6 AM

Note
rhr:53 slept:5.5 weight:79kg

8 AM

Run - Dirt 25:35 intensity: (10 @0) + (5 @1) + (22:28 @2) + (2:35 @3) + (6 @4) + (11 @5) 4.09 km (6:15 / km) +40m 5:58 / km
ahr:118 max:167 shoes: SpeedCross4 2020

Run - Trail 24:10 intensity: (23 @0) + (2:49 @1) + (9:15 @2) + (9:07 @3) + (2:36 @4) 2.46 km (9:49 / km) +88m 8:20 / km
ahr:121 max:152 shoes: SpeedCross4 2020

Checking storm damage up on ridge with Jim...

Run - Dirt 22:00 intensity: (34 @1) + (11:24 @2) + (9:00 @3) + (1:02 @4) 3.87 km (5:41 / km) +46m 5:22 / km
ahr:121 max:147 weight:78kg shoes: SpeedCross4 2020

And back on the rail trail

Thursday Aug 20, 2020 #

6 AM

Note
rhr:47 slept:8.0 weight:77.6kg

8 AM

Walking 1:03:09 intensity: (1:02:49 @0) + (20 @1) 6.01 km (10:31 / km) +27m 10:17 / km
ahr:81 max:92 (rest day) shoes: SpeedCross4 2020

Morning walk to the lake and back.
11 AM

Core 12:04 intensity: (5:52 @0) + (2:53 @1) + (44 @2) + (2:35 @3) 0.27 km (44:41 / km) +5m 40:46 / km
ahr:100 max:133

Turning the compost pile. I don't do much of anything that could be construed as upper body work, so might as well count this...

Wednesday Aug 19, 2020 #

6 AM

Note
rhr:30 slept:8.25 weight:78kg

8 AM

Run - Dirt 51:59 intensity: (1:00 @0) + (2:10 @1) + (46:57 @2) + (1:52 @3) 8.25 km (6:18 / km) +53m 6:06 / km
ahr:113 max:128 weight:77.6kg shoes: SpeedCross4 2020

Easy Amigo 5. Bolton finale later...
11 AM

Walking 20:23 [0] 1.6 km (12:44 / km) +13m 12:13 / km
ahr:78 max:88 shoes: 285 TrailRoc 2019

Lunch walk w/ Jackson
4 PM

Run - Trail warm up/down 10:38 intensity: (22 @0) + (19 @1) + (25 @2) + (8:11 @3) + (1:21 @4) 2.01 km (5:18 / km)
ahr:130 max:141 shoes: 280 ORoc 2017

Warming up for the Bolton finale on a gorgous summer evening.

Core 4:00 intensity: (58 @0) + (2:41 @1) + (21 @2) +15m
ahr:96 max:115 shoes: 280 ORoc 2017

Slow deep squats with lingering hold time - just to stretch those tight thigh muscles that have been tight since Monday's foolishness.

Run - Trail race 16:25 intensity: (11 @1) + (5 @2) + (41 @3) + (43 @4) + (14:45 @5) 3.18 km (5:10 / km) +85m 4:33 / km
ahr:160 max:173 shoes: 280 ORoc 2017

Nice afternoon, mid 70s, sunny, low humidity. Last race of the season so tried to make it count. Left watch on HR only (no display of time or distance) and just tried to push the redline all the way around, even on the last hill back up to the field where I really wanted to walk a couple spots. And a fine result to show for it - best time of the season by 4 seconds, and definitely the highest average HR for the course by about 10bpm. Claimed my maple syrup prize for having run at least three events.

{edit} Won 3 of the races @ 10 pts each, so best 3 of 6 in series gets me the 50-59 win...

First three days this week have been pretty solid, so I think I'll take a day off tomorrow and come back at things Friday and into the weekend...

Run - Trail warm up/down 2:42 intensity: (1 @1) + (2 @3) + (15 @4) + (2:24 @5) 0.34 km (7:54 / km)
ahr:161 max:170 shoes: 280 ORoc 2017

Short cool down, primarily to go find some discrete shrubbery in need of irrigation..

Tuesday Aug 18, 2020 #

6 AM

Note
rhr:42 slept:8.0 weight:79.1kg

8 AM

Orienteering (Case - August2020) 2:39:58 intensity: (26:20 @0) + (32:28 @1) + (58:19 @2) + (37:27 @3) + (5:06 @4) + (18 @5) 10.64 km (15:02 / km) +275m 13:19 / km
ahr:110 max:158 spiked:11/13c shoes: SpeedCross4 2020

Set a nominal 7.7km course at Case using controls (streamered) from previous courses plus 3 new ones in a section I've been working on from aerials & hillshade data. A slow introductory run with Dave LaPorte from the Striders - some walking, plenty of standing around discussing options and some running. Was cool when I got up so opted for tights for the first time in months - wrong call - was pretty toasty in them by the time we finished up.
C • New Course 2
6 PM

Walking 30:58 intensity: (29 @0) + (2:07 @1) + (27:35 @2) + (47 @3) 2.62 km (11:49 / km) +63m 10:33 / km
ahr:111 max:133 shoes: 285 TrailRoc 2019

Needed a walk, and Hopkins was around the corner. Just one lap with Emma & Rocket.

Monday Aug 17, 2020 #

6 AM

Note
rhr:36 slept:8.5 weight:79.5kg

8 AM

Run - Dirt (Hop River Trail) 1:02:22 intensity: (16 @0) + (8 @1) + (2:33 @2) + (34:09 @3) + (25:16 @4) 12.18 km (5:07 / km) +69m 4:59 / km
ahr:134 max:151 shoes: 285 TrailRoc 2019

Solo, cool temps... Easy run out to 3.75, then stopped a minute at each 1/4 post for 30-40 squats on the return. Extracting squats out to a separate entry.

Core (500 squats) 14:00 [3] +500m
weight:78.4kg shoes: 285 TrailRoc 2019

14x 1min squats at each 1/4 mile post. 500 squats total
6 PM

Note

Going to go out for another introductory O session tomorrow with one of my Strider pals. Whipped up a 7.7km course adding three new (ie unstreamered) control locations to a combination of currently streamered spots from July runs.

Uploaded the XML and map to O-Range using the newly released public map function to test it out. Only the August2020 course has a map upload.

https://www.storler.no/orange/index.php/public-cou...

Controls 3, 4 & 5 are the new ones and I have not actually visited these sites for vetting - so they could be quite bogus. In particular I suspect the small 'pond' I could see on aerials is in fact a very dry vernal pool, but pronounced enough that it should be evident on the ground in August.

And the charcoal platform is a guess based on looking at the hillshade - we'll see if its as evident on the ground as it appears in lidar...

And in case anyone else opts to try this (since its public), this map is a work in progress - major field checking to commence shortly. I'm pretty confident of most of what is depicted on the map, but there is a lot of glacial erratics that are not shown (yet) and some areas of light green veg.

Sunday Aug 16, 2020 #

6 AM

Note
rhr:44 slept:5.5 weight:79.5kg

Saturday Aug 15, 2020 #

6 AM

Note
rhr:45 slept:7.0

8 AM

Orienteering (Line St - July) 1:47:13 intensity: (2:11 @0) + (13:05 @1) + (39:10 @2) + (43:30 @3) + (8:36 @4) + (41 @5) *** 9.88 km (10:51 / km) +236m 9:42 / km
ahr:121 max:164 spiked:16/17c weight:77.1kg shoes: 280 ORoc 2017

Mid 60s, low humidity, one deerfly. Most excellent. Still screwed up #2. Rest ok, but not feeling very fast. Lot of new stuff down in the woods, but rarely affected route choice. Less used MTB trails fairly faint with all the new leaf debris down. Had to stay vigilant.
C • No deerflies 4

Friday Aug 14, 2020 #

7 AM

Note
rhr:30 slept:4.0 weight:80.1kg

Up quite a bit during night with new cat. Its like having a newborn and a toddler in the house again. No sleep schedule and getting into mischief every time I turn my back. Shut her in spare bedroom and she just meows and beats on the door, so I let her out to spare the others...
9 AM

Run - Trail warm up/down 9:41 intensity: (14 @0) + (3 @1) + (1:13 @2) + (8:11 @3) 1.77 km (5:29 / km)
ahr:125 max:134 shoes: 280 ORoc 2017

Run - Trail race 16:52 intensity: (9 @1) + (6 @2) + (1:13 @3) + (9:55 @4) + (5:29 @5) 3.26 km (5:10 / km) +84m 4:35 / km
ahr:150 max:174 shoes: 280 ORoc 2017

Run - Trail warm up/down 3:30 intensity: (16 @1) + (2:24 @2) + (39 @3) + (11 @4) 0.23 km (15:09 / km)
ahr:118 max:146 weight:78kg shoes: 280 ORoc 2017

Core 2:00 [1] +25m
shoes: 280 ORoc 2017

25 squats between warmup & race

Thursday Aug 13, 2020 #

6 AM

Note
rhr:55 slept:6.0 weight:78.3kg

Wednesday Aug 12, 2020 #

9 AM

Run - Dirt 45:43 intensity: (12 @0) + (1:21 @1) + (13:35 @2) + (30:35 @3) 8.08 km (5:40 / km) +47m 5:30 / km
ahr:123 max:135 shoes: 285 TrailRoc 2019

warm, humid. Didn't get to Church St until 9am group. Nothing in the tank so just did 5 miles, nothing fancy...

Tuesday Aug 11, 2020 #

6 AM

Note
rhr:44 slept:7.0 weight:79.5kg

8 AM

Run - Trail warm up/down (Bolton OCR) 10:29 intensity: (24 @1) + (4:31 @2) + (5:34 @3) 1.85 km (5:39 / km) +25m 5:18 / km
ahr:122 max:134 shoes: 280 ORoc 2017

Warming up the legs. Mid 70s, fog burning off quickly.

Core 1:42 intensity: (38 @1) + (1:04 @2) +50m
ahr:110 max:120 shoes: 280 ORoc 2017

50 squats after warmup

Run - Trail race (Bolton OCR) 18:35 intensity: (14 @1) + (5 @2) + (9 @3) + (12:29 @4) + (5:38 @5) 3.23 km (5:45 / km) +90m 5:03 / km
ahr:150 max:162 weight:78.1kg shoes: 280 ORoc 2017

A couple major trees down on course. First one in lower part of the field - first pass I climbed through the canopy gap on N side of trail but that put me about 15' N of the mown path. 2nd time around I beat through some waist high veg to run around the base end on the south side - much easier. And then on near the upper part of the forest leg, you could probably duck and climb under, but easy enough to go L and around the newly formed rootstock, a minor bit of a pit to go through, but easy enough. Not a stellar time - both due to negotiating the blowdowns and just a warm humid day. I think I could probably knock a minute off knowing in advance the best way around the obstacles now - so this is really probably a 17:30 run.

Monday Aug 10, 2020 #

6 AM

Note
rhr:46 slept:7.0 weight:79.6kg

8 AM

Run - Dirt intervals 1:12:54 intensity: (18 @1) + (9:45 @2) + (47:23 @3) + (9:55 @4) + (5:33 @5) 12.99 km (5:37 / km) +142m 5:19 / km
ahr:132 max:161 weight:77.2kg shoes: SpeedCross4 2020

Hot & humid, what else? Solo at 8am, ran to the bridge at 4 miles, then did 6x400m on the way back, plus 10 bodyweight squats at the conclusion of each interval before recovery jog.

Sunday Aug 9, 2020 #

3 PM

Note
rhr:35

Power came back late last night. And with it water of course. Broadband didn't come back until early this afternoon. Not feeling the greatest this AM (persistent headache(sinus?) and GI discomfort), so although I suited up for an AM run, I wound up not going. There is always tomorrow.

Saturday Aug 8, 2020 #

11 AM

Walking 17:18 intensity: (17:03 @0) + (3 @1) + (2 @2) + (10 @3) 1.43 km (12:05 / km) +50m 10:17 / km
ahr:75 max:130 shoes: SpeedCross4 2020

2 PM

Walking 29:13 intensity: (28:18 @0) + (55 @1) 1.94 km (15:04 / km) +44m 13:32 / km
ahr:76 max:106 shoes: SpeedCross4 2020

Friday Aug 7, 2020 #

7 AM

Note
rhr:43 slept:8.0

Most roads passable now, still a lot of downed wires around though. Generator din seems a bit quieter this AM, maybe the neighbors out of fuel. A couple of the local gas stations have run dry. Cell data gone, just limping along in Verizon safety mode. 4G, but heavily throttled... Between truck fridge and recharging phones, laptops & lights the solar has kept battery above 50%, but cloudy forecast today may put a hard dent in that. May buy another panel just to have up there for times like this.
C • Sheesh 1

Thursday Aug 6, 2020 #

5 AM

Note
rhr:49 slept:8.0

More of the same. The sound of birds in the AM has been replaced by the drone of generators. If I really wanted that experience I could have gone to a commercial campground.
4 PM

Walking 27:44 [0] 2.22 km (12:31 / km) +18m 12:01 / km
ahr:74 max:85 shoes: SpeedCross4 2020

Walk with Anna & Jackson

Wednesday Aug 5, 2020 #

5 AM

Note
rhr:32 slept:7.0

no power = no water = no shower = no running. 85% of Tolland out, lines down everywhere. Going to be a while.
12 PM

Walking 21:38 [0] 1.72 km (12:34 / km)
ahr:79 max:84 shoes: SpeedCross4 2020

Quick mid day walk with Jackson before going to help Mike with yard cleanup - they lost a pretty major oak tree, but missed the garage. But they are one of few areas in Tolland with power, so took a variety of containers to fill with water while there. Lots of road closures so rather convoluted route to get there.
8 PM

Walking 29:08 [0] 2.27 km (12:50 / km) +17m 12:21 / km
ahr:77 max:88

Walk w/Jackson before dark. Cooked up a couple pounds of bacon on grill so it wouldn't go bad. Then proceeded to make some mighty fine flatbread pizza with some of it.

Tuesday Aug 4, 2020 #

6 AM

Note
rhr:30 slept:8.5 weight:79.2kg

7 PM

Walking 18:20 intensity: (11:23 @0) + (6:41 @1) + (16 @2) 1.49 km (12:20 / km) +17m 11:40 / km
ahr:90 max:110

Storm prep in AM, planning on running later. Running in warm rain is actually kind of enjoyable. But got windier than I'd anticipated, so nixed that idea. Lost power about 5:30pm.

Monday Aug 3, 2020 #

6 AM

Note
rhr:41 slept:8.5 weight:77.9kg

8 AM

Run - Dirt 1:11:06 intensity: (15 @0) + (55 @1) + (14:22 @2) + (55:34 @3) 12.1 km (5:53 / km) +66m 5:43 / km
ahr:125 max:137 weight:77.1kg shoes: 285 TrailRoc 2019

Solo amigo run. 80f, humid. On the return trip I stopped every 400m to do bodyweight squats, started with 5, incrementing by 2 each time to 21. 117 squats total.

Sunday Aug 2, 2020 #

5 AM

Note
rhr:30 slept:6.5 weight:79kg

7 AM

Run - Trail (Nipmuck / 50ft Cliff) 2:07:59 intensity: (5:15 @0) + (15:40 @1) + (1:21:51 @2) + (20:43 @3) + (4:16 @4) + (14 @5) 15.11 km (8:28 / km) +171m 8:01 / km
ahr:115 max:156 weight:77.5kg shoes: SpeedCross4 2020

70s, overcast, quite humid. With Ken from boat launch. Mellow pace with dog watering breaks. Stopped for a nice soak in the river near the end of the run. Forgot to restart my watch a couple times - added 10 minutes and estimated mileage to account to that. Lots of FDFs and even a few FHFs to add to the misery - but at least when the horseflies start coming out, that usually means the deerflies should start to wane shortly.
6 PM

Walking 34:14 intensity: (31:12 @0) + (3:02 @1) 3.22 km (10:38 / km) +25m 10:14 / km
ahr:86 max:104 shoes: 285 TrailRoc 2019

Short walk to bring the weekly tally up to 7 hours. A bit cooler, but still humid as hell. Had about an inch of rain earlier, but a tornado watch in effect until 10pm anyhow.

Saturday Aug 1, 2020 #

6 AM

Note
rhr:30 slept:7.5 weight:79.4kg

Run - Mixed 1:02:35 intensity: (10 @0) + (49 @1) + (29:11 @2) + (32:14 @3) + (11 @4) 10.82 km (5:47 / km) +92m 5:33 / km
ahr:123 max:139 weight:78.4kg shoes: SpeedCross4 2020

Easy run from the house. Pleasantly cool this AM, low 60s, sunny. Set out to just do 5 miles, but then decided I'd rather make it an hour so went to end of lake and added a trail loop up on the hill, then back down and home.

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