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Training Log Archive: cmorse

In the 7 days ending Jun 28, 2020:

activity # timemileskm+mload
  Run - Trail5 3:41:34 14.93(14:50) 24.03(9:13) 60279.9
  Run - Dirt2 2:01:23 12.56(9:40) 20.21(6:00) 12733.2
  Hiking1 55:52 2.69(20:44) 4.34(12:53) 470.4
  Run - Mixed1 54:37 6.03(9:03) 9.71(5:37) 9527.0
  Run - Road1 42:31 4.11(10:21) 6.61(6:26) 17914.4
  Total10 8:15:57 40.33(12:18) 64.9(7:39) 1049154.9
  [1-5]10 7:18:45
averages - sleep:6.8 rhr:45 weight:78.2kg

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MoTuWeThFrSaSu

Sunday Jun 28, 2020 #

5 AM

Note
rhr:30 slept:7.5 weight:80.3kg

Up before 5am with the birds, but didn't actually get up right away today...
7 AM

Run - Trail tempo (Assault base - reverse) 18:13 intensity: (16 @0) + (10 @1) + (46 @2) + (2:03 @3) + (6:51 @4) + (8:07 @5) 3.14 km (5:48 / km) +57m 5:19 / km
ahr:148 max:174 weight:79kg shoes: 280 ORoc 2017

Just a short hard effort around the base of the mountain going clockwise - short warmup up the paved road, then pushed all the way around with just a couple short temperings of the pace. Felt good. Then a short stint with the 8am Assault Training Group to shoot a couple video shots at the first climb.

The 8am crew:
8 AM

Run - Trail 4:00 [3] 0.8 km (5:00 / km)
shoes: 280 ORoc 2017

Chased the 8am group up to the first climb for a quick passing shot. And back to the truck and home..

Saturday Jun 27, 2020 #

5 AM

Note
rhr:50 slept:6.0 weight:79.7kg

7 AM

Run - Trail (Assault) 40:33 intensity: (6:13 @1) + (6:15 @2) + (14:08 @3) + (12:55 @4) + (1:02 @5) 4.07 km (9:58 / km) +62m 9:15 / km
ahr:110 max:160 weight:78.3kg shoes: SpeedCross4 2020

Shooting video for the assault & soapstone six. Met Brian, Dean & Howie - I'd already done the course twice this week, so pretty much followed them around the base circuit and shot them coming and going on the base of each climb. Plenty of time standing around, so just zeroed out the Level 0 stuff, though it is in the GPS track. Pretty fast crew, so the base running was pretty up tempo. Also neglected to start the watch on time.

Friday Jun 26, 2020 #

6 AM

Note
rhr:40 slept:7.5 weight:78.5kg


  • STRIDERS - Rock video
9 AM

Run - Dirt 59:15 intensity: (20 @0) + (13:21 @1) + (8:43 @2) + (26:58 @3) + (9:53 @4) 10.53 km (5:37 / km) +63m 5:28 / km
ahr:123 max:145 weight:77.5kg shoes: Bondi 5 2018

Amigos - 9am version. Very easy pace for 1.5m, the easy for another 5. Nice day, still sweating by the end.
4 PM

Hiking (Freja/Bolton Notch) 55:52 intensity: (52:11 @0) + (3:29 @1) + (12 @2) 4.34 km (12:53 / km) +47m 12:14 / km
ahr:83 max:114 shoes: SpeedCross4 2020

PM Hike w/ Anna, Jackson & Ellen at Freja/Bolton Notch

Thursday Jun 25, 2020 #

5 AM

Note
rhr:53 slept:6.5 weight:77.5kg


  • OUSA - Fake JWOC - Cross Country Edition - FB/TW
  • OUSA - Fake JWOC - Keegan goes long at Townsend - FB/TW
  • GARDEN - fertilized tomatoes, peppers, eggplant, squashes, cukes & onions. Things are dry as hell and freshly turned soil with low organic matter don't help. And no rain in the forecast..
  • GARDEN - started pulling bolted Brassicaceae to work on amending soil for fall crops
  • STRIDERS - RealWorld Outakes
8 AM

Run - Trail hills 1:34:48 intensity: (3:56 @0) + (10:33 @1) + (24:39 @2) + (34:24 @3) + (10:34 @4) + (10:42 @5) 9.02 km (10:31 / km) +483m 8:18 / km
ahr:128 max:184 weight:76kg shoes: 285 TrailRoc 2019

Soapstone Assault preview jaunt with Colleen, Carina, JHen, Dom & Howie. Much more reasonable humidity today and a bit cooler, but still a serious workout... Paused watch on tower, forget to restart until partway down the road, so a little shorter than actually run...


Wednesday Jun 24, 2020 #

4 AM

Note
rhr:57 slept:6.0 weight:77kg

8 AM

Run - Dirt 1:02:08 intensity: (14 @0) + (1:23 @1) + (37:36 @2) + (17:36 @3) + (5:19 @4) 9.68 km (6:25 / km) +64m 6:13 / km
ahr:121 max:153 shoes: SpeedCross4 2020

Amigos run - Summer 8AM version. Small group this morning. Quads pretty tight from yesterday, so an easy jaunt up to the 3 mile pole, then turned (others went further). And opted to do single-track fartleks on the way back. Since part of the rail trail goes through some rock cuts, on the downhill side there are rocky ridges that the mountain bikers have put trails on - so each time I came to one of these, I kicked up the pace and ran alongside and above the railtrail bed, then dropped back when the segment finished. Might become a regular workout.... {edit} interestingly, the gps track shows the intervals on the uphill side of the trail... not....

Damn warm and humid - dropped to a walk for the final 800m just to have a bit more active cool-down. Running all the way back to Church St didn't hold much purpose...

Tuesday Jun 23, 2020 #

6 AM

Note
rhr:36 slept:7.5 weight:78.5kg

7 AM

Run - Trail hills 1:04:00 intensity: (20:00 @2) + (40:00 @3) + (4:00 @4) 7.0 km (9:09 / km)
weight:77.3kg shoes: SpeedCross4 2020

Shooting footage for a Soapstone Assault Preview Video. This years event will be a DIY over a 10 day period and the course will not be marked, so putting together a preview video so that runners can see all the turns... My watch didn't charge last night so didn't run a track, just noted starting/ending times and interpolated from there. Didn't do all the climbs in their entirety - just 1,2 & 5 then completed the base circuit filming the top bits for 3, 4, 5 & 6 after running up Quarry.

For those interested in such foolishness, this years event will also feature a 6-hour ultra. As many circuits of the assault course as you can handle in under 6 hours. Scoring will be based on the number of summits achieved. Details & registration to follow shortly at shenipsitstriders.org
6 PM

Run - Road hills (Happy Hills) 24:18 intensity: (10 @1) + (9:19 @2) + (13:17 @3) + (1:32 @4) 3.66 km (6:38 / km) +112m 5:46 / km
ahr:126 max:144 shoes: 285 TrailRoc 2019

Easy jaunt down & up with the crew - all the way down.


Run - Road hills 18:13 intensity: (6 @1) + (58 @2) + (12:53 @3) + (1:34 @4) + (2:42 @5) 2.95 km (6:10 / km) +67m 5:32 / km
ahr:135 max:165 weight:77.5kg shoes: 285 TrailRoc 2019

Decided to try and run a fast downhill half mile as a gauge to what I might be able to do a mile in. 2:47 for 800m, so it seems sub 6 is doable but 5:30 might be pushing it unless the venue and conditions align. Had thought about a full mile, but lower part of Hopkins levels out some, my legs were tired from the AM hills and it was just plain hot...

Monday Jun 22, 2020 #

5 AM

Note
rhr:49 slept:6.5 weight:79.4kg


9 AM

Run - Mixed (Hop River) 54:37 intensity: (15 @0) + (4 @1) + (6 @2) + (28:32 @3) + (16:56 @4) + (8:44 @5) 9.71 km (5:37 / km) +95m 5:22 / km
ahr:141 max:174 weight:78kg shoes: Bondi 5 2018

Run w/Amigos, dropped into Valley Falls for some up tempo single track, then back to rail trail. Getting pretty warm by the end..

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