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Training Log Archive: cmorse

In the 7 days ending Apr 27, 2020:

activity # timemileskm+mload
  Walking4 3:32:10 11.66(18:11) 18.77(11:18) 1432.1
  Bike - Road1 2:35:07 36.46(4:15) 58.67(2:39) 53269.5
  Run - Dirt1 59:17 6.52(9:05) 10.5(5:39) 27220.4
  Run - Trail1 38:47 4.52(8:34) 7.28(5:20) 12526.1
  Run - Mixed1 30:14 3.69(8:11) 5.94(5:05) 2610.1
  Run - Road1 10:05 0.97(10:26) 1.56(6:29) 132.7
  Total8 8:25:40 63.83(7:55) 102.72(4:55) 1112130.8
  [1-5]7 5:06:42
averages - sleep:6.9 rhr:41 weight:80.1kg

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Monday Apr 27, 2020 #

6 AM

Note
rhr:38 slept:6.0 weight:80.9kg

Walking 1:06:50 intensity: (1:06:04 @0) + (46 @1) 6.0 km (11:09 / km) +27m 10:54 / km
ahr:79 max:94 shoes: Speed Cross Varios 2015

Morning walk to the lake. Overcast, 40ish...
4 PM

Walking 35:26 [0] 3.2 km (11:03 / km) +25m 10:39 / km
ahr:78 max:91 shoes: Speed Cross Varios 2015

And a short walk in the rain with Ellen. Pretty raw out, but good to stretch the legs...

Sunday Apr 26, 2020 #

5 AM

Note
rhr:37 slept:5.5 weight:80.8kg

6 AM

Bike - Road 2:35:07 intensity: (1:38 @0) + (3:24 @1) + (31:45 @2) + (53:44 @3) + (41:58 @4) + (22:38 @5) 58.67 km (2:39 / km) +532m 2:32 / km
ahr:135 max:178 weight:79.7kg shoes: Warbird

Broke out the little orange beast for a longer ride. Had my high intensity done for the week, but log lacking in total hours. Didn't feel up to a long slow run, so bike it was.

Largely on bike trails, mostly dirt, pretty much to myself at this hour on a Sunday morning. The fact that it was gray and sprinkling intermittently didn't hurt either. Tried to stay in a higher gear and push where possible, more in the first 2 hours, running out of steam at the end. Short circuited through Rockville as there wasn't a chance in hell I'd be able to tackle going back up McLean today. As it was I only dismounted for the bit on/off Rockville Spur @ Vernon Ave and didn't stop at all except for a couple stop lights in Manchester. Need to dig out the UD bottles for bike use as they are more amenable to drinking on the move.

Saturday Apr 25, 2020 #

Event: CANCELLED - 41st Annual West Point National Event
 
7 AM

Note
rhr:42 slept:8.5 weight:80.6kg

9 AM

Note

Spent about 5 hours finishing up the prep on a new kitchen garden. Double digging, sifting rocks & weeds out, hauling & mixing compost and delineating planting beds. Gorgeous day for it, though I'm pretty sore/tired now.


4 PM

Walking 53:03 intensity: (42:00 @0) + (6:22 @1) + (4:15 @2) + (26 @3) 4.58 km (11:35 / km) +26m 11:15 / km
ahr:85 max:129 shoes: Bondi 5 2018

Afternoon walk with Ellen, Anna & Jackson. Legs are sore, even though I haven't done anything besides the gardening..

Friday Apr 24, 2020 #

6 AM

Note
rhr:39 slept:8.0 weight:80.3kg


Run - Mixed 30:14 intensity: (14 @0) + (22 @1) + (1:15 @2) + (24:05 @3) + (4:18 @4) 5.94 km (5:05 / km) +26m 4:59 / km
ahr:132 max:141 weight:79.6kg shoes: Bondi 5 2018

Down to lake & back before the heavier precipitation forecast for rest of day.

Thursday Apr 23, 2020 #

6 AM

Note
rhr:45 slept:7.0 weight:80.4kg

7 AM

Run - Road warm up/down 5:06 intensity: (12 @0) + (6 @1) + (3:59 @2) + (49 @3) 0.82 km (6:13 / km)
ahr:118 max:130 shoes: 280 ORoc 2017

Run - Trail tempo (Week #2) 38:47 intensity: (16 @0) + (4 @1) + (2 @2) + (49 @3) + (28:10 @4) + (9:26 @5) 7.28 km (5:20 / km) +125m 4:54 / km
ahr:150 max:188 shoes: 280 ORoc 2017

32F, sunny. Time Trial Thursday. Was aiming to go sub-40, which only meant picking up 6 seconds somewhere. Found 78 seconds instead. Guess this will make next week that much harder...

  1. Opening km (dirt road): Same time as last week.
  2. Trail to Powerline: 12s faster than last week, but 3s off segment PR
  3. Powerline: still had to walk a bit on hills, 18s faster than last week, but same time as 4/12
  4. Drop to the Lake: 3s segment PR, didn't have to swing quite as wide on a couple of the muddy bits. HR spike here may have been an adrenaline boost as I almost lost it in one of the muddy spots.
  5. Along the Lake (dirt road): 13s segment PR
  6. Return to Hare: 18s segment PR
  7. Homestretch (dirt road): segment PR by 9s over last week, really pushing here

Splits: 4:32, 4:51, 5:50, 2:48, 4:19, 9:26, 7:00

Run - Road warm up/down 4:59 intensity: (4:34 @3) + (25 @4) 0.74 km (6:47 / km) +13m 6:13 / km
ahr:128 max:150 shoes: 280 ORoc 2017

Wednesday Apr 22, 2020 #

6 AM

Note
rhr:31 slept:7.0 weight:79.9kg

8 AM

Walking 56:51 intensity: (53:08 @0) + (3:30 @1) + (13 @2) 4.99 km (11:24 / km) +66m 10:42 / km
ahr:80 max:121 shoes: Speed Cross Varios 2015

Easy morning walk w/ Hayden. Cold, blustery, a few snow flurries in otherwise sunny skies.

Tuesday Apr 21, 2020 #

6 AM

Note
rhr:52 slept:6.0 weight:79.9kg

Slept lousy, awake for a couple hours middle of the night.
8 AM

Run - Dirt hills 59:17 intensity: (19:17 @2) + (25:00 @3) + (15:00 @4) 10.5 km (5:39 / km) +272m 5:00 / km
weight:78.6kg shoes: SpeedCross4 2020

Happy Hills - Return to Hopkins. 41F, sunny when I got up, but clouding over pretty quickly by the time I got out the door after AM tasks. Starting to rain lightly on the last repeat. HR never came on, so estimating HR by perceived exertion.


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