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Training Log Archive: cmorse

In the 7 days ending Dec 8, 2013:

	activity	#	time	miles		km		+m	load
	Run - Trail	3	3:13:56	19.6	(9:54)	31.54	(6:09)	700	58.2
	Run - Road	3	1:45:26	14.25	(7:24)	22.93	(4:36)		54.2
	Total	6	4:59:22	33.85	(8:51)	54.47	(5:30)	700	112.4
averages - sleep:7.1 rhr:51 weight:81.6kg

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Sunday Dec 8, 2013 #

5 AM

Note
rhr:48 slept:6.1 weight:82.3kg

6 AM

Run - Trail long (Shenipsit) 1:51:35 [3] 17.25 km (6:28 / km) +500m 5:39 / km
weight:81.1kg shoes: 285 Roclite C

19F, cold. With Ken, Dom & Chris. Tunnel Rd to Valley Falls > Belding > around Walker & back. First couple slow & stiff then got moving well. Was planning on a bit more distance but Ken picked up the pace for the last few and then I didn't feel like extra miles at that point.

Saturday Dec 7, 2013 #

6 AM

Note
rhr:50 slept:7.85 weight:82kg

7 AM

Run - Trail (Sampler) 44:54 [3] 6.2 km (7:15 / km) +150m 6:28 / km
shoes: 285 Roclite C

Nice warmup run with the usual suspects...

9 AM

Run - Road race 20:43 [4] 5.0 km (4:09 / km)
shoes: Bondi B

And then to Forest Park with Brad, Ginny & Dave Sutherland for opening day of Snowstorm Classics. Didn't push too hard and stayed within my current ability. Quite happy with the result - 5th overall, 2nd M50-59 - 35s back...

Friday Dec 6, 2013 #

5 AM

Note
slept:7.35 weight:81.2kg (rest day)

Thursday Dec 5, 2013 #

5 AM

Note
slept:5.9 weight:81.7kg

2 PM

Run - Road (Lake) 30:04 [3] 6.43 km (4:40 / km)
shoes: Bondi B

Mid 50's, foggy. Quick jaunt out to lake & back to get some miles in - corner of Eaton Rd is 2 miles from house. As usual, L knee achy for first mile or so, then fine.

Wednesday Dec 4, 2013 #

5 AM

Note
rhr:53 slept:7.1 weight:81.2kg

6 AM

Run - Trail (Hop River) 37:27 [3] 8.09 km (4:38 / km) +50m 4:29 / km
shoes: Bondi B

Church St toward Bolton Notch and back. Headlamp going out, lights off in waxing daylight coming back. Good run.

Tuesday Dec 3, 2013 #

5 AM

Note
rhr:54 slept:7.55 weight:82.3kg

9 AM

Run - Road long 54:39 [4] 11.5 km (4:45 / km)
shoes: Bondi B

Took the day off, out for a longer run in daylight. 35ish, misty. Felt like I maintained a pretty steady pace out around the lake to the barriers on the far side (Snipsic Lake Rd) and then back again. L knee achy for 8-10 minutes, then fine. Phone appears to have died just before the end - Pandora dropped out just as I hit the driveway and phone was shutting down, gps appears to have gone south a minute or two previous to that.

Monday Dec 2, 2013 #

5 AM

Note
rhr:50 slept:7.5 weight:80.9kg (rest day)

Back to regular training capacity - going to dispense with tracking the active walking going forward...

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