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Training Log Archive: cmorse

In the 7 days ending Aug 16, 2020:

activity # timemileskm+mload
  Run - Dirt2 1:58:37 13.09(9:04) 21.07(5:38) 18939.4
  Orienteering1 1:47:13 6.14(17:28) 9.88(10:51) 23616 /17c94%28.0
  Run - Trail2 59:07 6.43(9:12) 10.35(5:43) 19930.6
  Core2 3:42 750.5
  Total5 4:48:39 25.66 41.3 70016 /17c94%98.5
  [1-5]5 4:46:02
averages - sleep:6.1 rhr:44 weight:78.6kg

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MoTuWeThFrSaSu

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.

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