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Training Log Archive: cmorse

In the 31 days ending Dec 31, 2021:

activity # timemileskm+mload
  Run - Dirt12 13:20:28 80.67(9:55) 129.82(6:10) 910165.7
  Run - Trail3 5:48:12 23.3(14:57) 37.49(9:17) 41385.1
  Walking7 4:46:17 15.72(18:13) 25.3(11:19) 1601.0
  Sport Photography1 3:03:12 4.64(39:27) 7.47(24:31) 6011 /11c100%2.2
  Run - Road2 1:02:28 5.16(12:06) 8.31(7:31) 18512.2
  Run - Mixed1 28:24 2.88(9:52) 4.63(6:08) 265.6
  Core1 1:09
  Total26 28:30:10 132.37(12:55) 213.03(8:02) 175211 /11c100%271.9
  [1-5]24 18:57:19
averages - sleep:7.9 rhr:46 weight:83.3kg

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Friday Dec 31, 2021 #

6 AM

Note
rhr:56 slept:8.25 weight:84.1kg

8 AM

Run - Dirt (Amigos) 55:23 intensity: (17:31 @0) + (6:36 @1) + (27:24 @2) + (3:49 @3) + (3 @4) 8.26 km (6:42 / km) +65m 6:27 / km
ahr:116 max:147 weight:82.7kg shoes: RocliteG 290v2 2020

Wasn't feeling terribly motivated today, so easy run to 2.5 mile post, then 5x400m pickups coming back with full 400m walk recovery. Sun peeking through a bit. Probably last time in shorts for a while. We will see what weather looks like for tomorrows fat ass, doesn't look promising.

Thursday Dec 30, 2021 #

7 AM

Note
rhr:50 slept:8.0 weight:83.6kg

Wednesday Dec 29, 2021 #

7 AM

Note
rhr:47 slept:8.0 weight:84.2kg

8 AM

Run - Dirt (Amigos) 1:23:45 intensity: (5:16 @0) + (4:56 @1) + (28:15 @2) + (43:53 @3) + (1:25 @4) 14.04 km (5:58 / km) +142m 5:41 / km
ahr:131 max:157 weight:82kg shoes: RocliteG 290v2 2020

Damp, but mild. Trail surface soft so elected to go to the tunnel today. 15x40 strides on return. Mostly solo, recoveries with Bob D for last couple miles.

Tuesday Dec 28, 2021 #

6 AM

Note
rhr:47 slept:7.0 weight:83.2kg

1 PM

Walking 48:23 intensity: (44:15 @0) + (2:21 @1) + (1:47 @2) 4.57 km (10:35 / km) +26m 10:17 / km
ahr:91 max:125 shoes: RocliteG 290v2 2020

Afternoon walk down the dirt road, pretty muddy...

Monday Dec 27, 2021 #

7 AM

Note
rhr:37 slept:8.25 weight:84kg

8 AM

Run - Dirt (Amigos) 55:40 intensity: (5:41 @0) + (9:03 @1) + (40:09 @2) + (47 @3) 9.0 km (6:11 / km) +57m 6:00 / km
ahr:122 max:139 weight:82.5kg shoes: RocliteG 290v2 2020

A bit icy underfoot, 11x40 strides on way back. Legs not feeling terribly energetic today.

Sunday Dec 26, 2021 #

6 AM

Note
rhr:51 slept:7.5 weight:84.2kg

8 AM

Run - Trail (Sampler) 50:04 intensity: (9:07 @0) + (8:48 @1) + (27:00 @2) + (4:44 @3) + (25 @4) 6.2 km (8:04 / km) +65m 7:40 / km
ahr:121 max:154 shoes: ORoc 290 Ultra 2021

Sampler with Mike & Tony. About halfway around Mike realized his phone was missing so did a back track retracing route and hoping for a Bluetooth ping. Nada. Back to parking, called his wife who has a phone tracker, got a screen shot of phone location and fairly quickly narrowed it down. Sodom Rd open but icy, so took truck to McIntyre brook and found it by getting to the general area and calling it.

Run - Trail 8:08 intensity: (2:20 @0) + (49 @1) + (53 @2) + (3:22 @3) + (32 @4) + (12 @5) 0.94 km (8:39 / km)
ahr:125 max:182 weight:82.8kg shoes: ORoc 290 Ultra 2021

The retrieval portion of the "run".

Saturday Dec 25, 2021 #

7 AM

Note
rhr:49 slept:9.0 weight:84.4kg

Friday Dec 24, 2021 #

7 AM

Note
rhr:39 slept:8.25 weight:84kg

8 AM

Run - Dirt (Amigos) 1:09:42 intensity: (21 @0) + (7:24 @1) + (57:13 @2) + (4:44 @3) 11.36 km (6:08 / km) +69m 5:57 / km
ahr:127 max:139 weight:82.8kg shoes: RocliteG 290v2 2020

Snow run. About 1.5" and still coming down lightly. Roads a bit slick, but no issues. Easy run with 5x40 strides at end.

Thursday Dec 23, 2021 #

7 AM

Note
rhr:51 slept:9.0 weight:84.3kg

Wednesday Dec 22, 2021 #

7 AM

Note
rhr:47 slept:8.5 weight:83.2kg

8 AM

Run - Dirt (Amigos) 1:01:11 intensity: (6:39 @0) + (4:08 @1) + (45:04 @2) + (5:20 @3) 9.76 km (6:16 / km) +60m 6:05 / km
ahr:124 max:141 weight:81.8kg shoes: RocliteG 290v2 2020

Rainy, 33F. Some ice on dirt road, otherwise driving ok. Small crowd, easy 6 with 10x40 strides. Took splits and looks like 110-120m per set. Not terribly unpleasant once moving, glad I got out since I almost bailed.

Tuesday Dec 21, 2021 #

7 AM

Note
rhr:46 slept:8.5 weight:83.2kg

Solstice. Road trip to MA to deliver proof copies.

Monday Dec 20, 2021 #

6 AM

Note
rhr:50 slept:8.0 weight:83.5kg

8 AM

Walking 33:02 intensity: (31:35 @0) + (19 @1) + (1:08 @2) 3.26 km (10:09 / km) +25m 9:46 / km
ahr:92 max:127 shoes: RocliteG 290v2 2020

Missed Amigos, got out for a short walk before annual physical.
2 PM

Note

Picked up proofs for OUSA Annual Publication. Spotted a few things that need fixing, but overall was nice to finally have a hardcopy in hand.

Sunday Dec 19, 2021 #

6 AM

Run - Trail long (50 Ft Cliff / Wolf Rock) 2:22:06 intensity: (25:51 @0) + (21:45 @1) + (43:03 @2) + (25:42 @3) + (16:26 @4) + (9:19 @5) 14.76 km (9:38 / km) +347m 8:37 / km
ahr:126 max:179 rhr:45 weight:82.5kg shoes: ORoc 290 Ultra 2021

Rain stopped. Early run, top of fifty foot cliff at daybreak but clouds... oh well, on, on... slick underfoot. Good long run. Pushed some downhills near end. With Ken, Cindy, Stephanie and Kevin??

Saturday Dec 18, 2021 #

6 AM

Note
rhr:48 slept:6.75 weight:83.5kg

9 AM

Walking 1:02:38 intensity: (1:01:51 @0) + (47 @1) 6.03 km (10:23 / km) +25m 10:10 / km
ahr:89 max:120 shoes: Saucony 2020

Skipped the first 5k of the GSH Winter Series on account of my faster than planned 7 miler on Thursday night. Trying to keep my easy:hard ratio mostly on easy side until GNC.

Friday Dec 17, 2021 #

5 AM

Note
rhr:42 slept:6.5 weight:82.4kg

Woke up early. Moon in my face. Still freakishly warm out..
8 AM

Run - Dirt (Amigos) 42:01 intensity: (6:36 @0) + (5:30 @1) + (29:55 @2) 6.51 km (6:27 / km) +37m 6:17 / km
ahr:119 max:131 weight:82.1kg shoes: Roclite 275 2020

Easy 4 after last night's faster than planned excursion. R glute/upper hamstring pretty tight, did not force it. Saw most of the crew, but ran solo.

Thursday Dec 16, 2021 #

6 AM

Note
rhr:43 slept:8.0 weight:83.5kg

3 PM

Walking 48:52 [0] 3.9 km (12:32 / km) +26m 12:08 / km
ahr:79 max:99 shoes: Saucony 2020

Gorgeous day. Too nice not to get out.
6 PM

Core 1:09 [0] 0.0 km
ahr:72 max:89 shoes: RocliteG 290v2 2020

Squats and push-ups waiting for Art.

Run - Dirt (Hop River) 1:08:33 intensity: (1:06 @0) + (5:20 @1) + (4:18 @2) + (35:45 @3) + (21:25 @4) + (39 @5) 11.61 km (5:54 / km) +50m 5:47 / km
ahr:141 max:174 weight:81.9kg shoes: RocliteG 290v2 2020

Met Art to see if my oversize O-Rocs from last year fit him. They do! Most excellent. Followed by a brisk 6ish miles on trail under a nearly full moon. Had headlamp but must be dying as pathetically dim. Had handheld but didn't use it. Faster than planned so may go shorter tomorrow. Hazy, nearly full moon and 60F... at night... in mid December... I guess it beats Laramie weather...

Wednesday Dec 15, 2021 #

5 AM

Note
rhr:44 slept:7.75 weight:83.1kg

9 AM

Note

Had to fix a few things for Annual Publication so missed Amigos today. Will I get out later? Who knows..

Tuesday Dec 14, 2021 #

6 AM

Note
rhr:45 slept:4.5 weight:83.1kg

2 PM

Walking 34:01 intensity: (33:30 @0) + (31 @1) 2.69 km (12:38 / km) +16m 12:17 / km
ahr:86 max:117 shoes: Saucony 2020

Afternoon stroll with the kiddos.
6 PM

Run - Road hills (Happy Hills) 33:33 intensity: (3:10 @0) + (8:30 @1) + (16:57 @2) + (2:21 @3) + (41 @4) + (1:54 @5) 4.67 km (7:11 / km) +92m 6:32 / km
ahr:124 max:170 weight:82.8kg shoes: Rincon 2 2020

Good crowd. Runners, walkers, doggos... one McLean, 4 loops up top. Limiting my time on pavement to a half hour.

Monday Dec 13, 2021 #

6 AM

Note
rhr:45 slept:8.0 weight:84.1kg

9 AM

Run - Dirt (Amigos) 1:15:00 intensity: (40 @0) + (2:21 @1) + (33:28 @2) + (35:29 @3) + (3:02 @4) 13.02 km (5:46 / km) +90m 5:34 / km
ahr:132 max:153 weight:82.4kg shoes: Roclite 275 2020

Arrived late following delay getting blood work. Played catch up, ran with Mike a bit until he turned at 2.5. Went out to 4 and back, mostly solo. 15x60m strides on return trek.

Sunday Dec 12, 2021 #

6 AM

Note
rhr:52 slept:8.0 weight:83kg

Today was scheduled to be a longer, easy run, but yesterday pretty much filled the bill for both days, so not sure what I'll do today, perhaps just a walk...

Saturday Dec 11, 2021 #

6 AM

Note
rhr:43 slept:7.5 weight:83.7kg

9 AM

Run - Trail (Taco Trials) 2:27:54 intensity: (30:38 @0) + (16:33 @1) + (35:37 @2) + (35:58 @3) + (25:52 @4) + (3:16 @5) 15.59 km (9:29 / km)
ahr:127 max:171 weight:83.1kg shoes: ORoc 290 Ultra 2021

Taco Trials - simple concept, eat a Taco, run a nominal 1 mile trail loop, repeat 10x. 40ish & rain.. Ran the first laps harder, then eased off on the latter ones. Putting down the last few tacos was perhaps the hardest part of all this foolishness.

Friday Dec 10, 2021 #

6 AM

Note
rhr:32 slept:8.0 weight:84.4kg

8 AM

Run - Dirt (Amigos) 1:21:55 intensity: (53 @0) + (4:29 @1) + (1:10:21 @2) + (6:03 @3) + (5 @4) + (4 @5) 13.3 km (6:10 / km) +78m 5:59 / km
ahr:127 max:171 weight:82.9kg shoes: Rincon 2 2020

14x60m strides on return trip. Mostly snow/ice covered, some bare stretches.

Thursday Dec 9, 2021 #

6 AM

Note
rhr:46 slept:8.25 weight:83.9kg

1 PM

Walking 18:40 [0] 1.56 km (11:59 / km) +17m 11:23 / km
ahr:88 max:96 shoes: Saucony 2020

Had headed out the door for a longer stroll to the lake, but discovered that Blondie, one of the chickens, had passed, so buried her and then just wasn't motivated to go much further than the end of the street. She had been injured/ill while I was in CA this summer and spent the better part of Aug-Oct in the living room to keep the flies away from an abdominal abscess. She was fine yesterday, sluggish this AM and obviously went downhill very quickly.

Wednesday Dec 8, 2021 #

7 AM

Note
rhr:38 slept:8.5 weight:83.6kg

8 AM

Run - Dirt (Amigos) 50:55 intensity: (56 @0) + (17:21 @1) + (32:33 @2) + (5 @3) 8.38 km (6:05 / km) +58m 5:52 / km
ahr:122 max:134 weight:82.5kg shoes: RocliteG 290v2 2020

A bit over 5 miles, solo. 6x50m strides on way back.
6 PM

Note

Year end Rankings out - finished 13th of 246 on Green, but that includes those with fewer than 4 races. Room for improvement in 2022.

Tuesday Dec 7, 2021 #

6 AM

Note
rhr:54 slept:8.0 weight:83.6kg

6 PM

Run - Road hills (Henry Park) 28:55 intensity: (5:03 @0) + (8:56 @1) + (7:56 @2) + (5:22 @3) + (1:38 @4) 3.64 km (7:57 / km) +93m 7:03 / km
ahr:121 max:158 shoes: Rincon 2 2020

Happy Hills. Easy pace, but then nothing going up Maclean can really be considered easy now, can it? With Jim, Dave, Cherie, Kelsey & Tara?

Monday Dec 6, 2021 #

7 AM

Note
rhr:49 slept:8.5 weight:83.6kg


8 AM

Run - Dirt (Amigos) 1:26:18 intensity: (41 @0) + (21:31 @1) + (1:00:47 @2) + (3:19 @3) 13.7 km (6:18 / km) +114m 6:03 / km
ahr:124 max:138 shoes: Roclite 275 2020

mid 50s, misty rain. Enough to dispense with the glasses. Back half w/ Jim.

Sunday Dec 5, 2021 #

Event: QOC Hoyle's Mill
 
9 AM

Sport Photography (Hoyles Mill) 3:03:12 intensity: (2:47:24 @0) + (10:29 @1) + (4:21 @2) + (53 @3) + (5 @4) *** 7.47 km (24:31 / km) +60m 23:34 / km
ahr:91 max:152 spiked:11/11c shoes: Roclite 275 2020

AP actually correctly categorized this. Impressive...

Saturday Dec 4, 2021 #

7 AM

Note
rhr:51 slept:8.0 weight:83.3kg

9 AM

Note

GSH Snowstorm - starting with 5k - skipped, still feeling a bit achy...

Friday Dec 3, 2021 #

6 AM

Note
rhr:42 slept:8.0 weight:83.9kg

8 AM

Run - Dirt (Amigos) 1:10:05 intensity: (52 @0) + (19:02 @1) + (47:06 @2) + (1:23 @3) + (1:17 @4) + (25 @5) 10.89 km (6:26 / km) +88m 6:11 / km
ahr:123 max:172 weight:82.7kg shoes: Rincon 2 2020

Set out to do 70 minutes easy, and that's what I did, with the exception of a very high HR for the first couple minutes, but I'll chock that up to cold start...
3 PM

Note

Feeling quite achy and chilled this afternoon, even though the house is a toasty 72 with the pellet stove. I guess third time is the charm. Hopefully it doesn't get worse and doesn't stick around too long. Hoping to get down to Hoyles Mill on Sunday to shoot photos.
C • side effects 1

Thursday Dec 2, 2021 #

7 AM

Note
rhr:57 slept:7.0 weight:83.6kg

2 PM

Walking 40:41 intensity: (40:33 @0) + (8 @1) 3.28 km (12:23 / km) +26m 11:55 / km
ahr:82 max:110 shoes: Saucony 2020

Walk w/ Anna in light rain....
7 PM

Note

Boosted....

Wednesday Dec 1, 2021 #

7 AM

Note
slept:8.5 weight:83.6kg

3 PM

Run - Mixed 28:24 intensity: (1:41 @0) + (1:40 @1) + (20:33 @2) + (4:30 @3) 4.63 km (6:08 / km) +26m 5:58 / km
ahr:126 max:143 shoes: Roclite 275 2020

Easy afternoon run, should have longer, but feeling it so turned around. Mostly clear, 45, but sun already headed for the horizon.

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