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Training Log Archive: cmorse

In the 7 days ending Jan 9, 2022:

activity # timemileskm+mload
  Core3 2:13:1521.1
  Walking1 52:08 2.87(18:12) 4.61(11:18) 266.1
  Run - Mixed2 51:24 5.71(9:00) 9.19(5:36) 5121.8
  Run - Dirt1 38:32 4.05(9:30) 6.52(5:54) 368.0
  Run - Trail1 20:37 1.96(10:30) 3.16(6:32) 1166.8
  Total6 4:55:56 14.59 23.49 22963.8
  [1-5]6 3:58:38
averages - sleep:8 rhr:45 weight:83.3kg

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MoTuWeThFrSaSu

Sunday Jan 9, 2022 #

7 AM

Note
rhr:38 slept:9.0 weight:83.6kg

Saturday Jan 8, 2022 #

6 AM

Note
rhr:44 slept:7.5 weight:84.1kg

9 AM

Note

GSH 10K
1 PM

Run - Mixed 27:40 intensity: (19 @1) + (1:30 @2) + (22:21 @3) + (3:30 @4) 4.64 km (5:58 / km) +26m 5:48 / km
ahr:130 max:146 weight:83.5kg shoes: Roclite 275 2020

Sunny, cold. Packed snow quite slippery on dirt, spikes would have been handy. Slow, but got out for something.

Friday Jan 7, 2022 #

5 AM

Note
rhr:41 slept:6.5

7 AM

Core (SD 1a) 20:00 [2]

Close to 8", deeper than anticipated. Pretty quick cycle through battery.

Core (SD 1b) 15:00 [2]

Core (SD 1c) 18:00 [2]

Core (SD 1d) 22:00 [2]

Core (SD 1e) 25:00 [2]

5 'sessions' spread out over the course of the day, but all logged under 7am for clarity. 10-12" total, though it settled and got heavier to chuck in the afternoon.
8 AM

Note

Roads marginal - skipped amigos

Thursday Jan 6, 2022 #

7 AM

Note
rhr:51 slept:9.0 weight:84kg

12 PM

Run - Mixed tempo 23:44 intensity: (13 @1) + (30 @2) + (4:13 @3) + (18:48 @4) 4.55 km (5:13 / km) +25m 5:04 / km
ahr:140 max:153 weight:82.9kg shoes: Rincon 2 2020

Short jaunt down dirt road - moderately steady, fast pace out. 9x40 strides coming back with minimal recovery segments.

Wednesday Jan 5, 2022 #

6 AM

Note
rhr:52 slept:8.0 weight:83.4kg

9 AM

Note

Icy roads this AM, not worth the risk of driving down to Church St for Amigos. And it appears only two hardy souls showed up to run in crappy conditions. But the question remains, will I get out to run something later??

Tuesday Jan 4, 2022 #

6 AM

Note
rhr:50 slept:7.75 weight:83.1kg

Adjusted HR zones back to even ranges 50%, 60%, 70% of MHR etc..

  • OUSA - TWG Final Roster Spots & Volunteer plug - OUSA FB
11 AM

Core (Pellet Schlepping) 28:14 intensity: (24:36 @0) + (1:42 @1) + (33 @2) + (51 @3) + (27 @4) + (5 @5) 0.0 km
ahr:101 max:161 shoes: Saucony 2020

Fetching & moving a ton of pellets into the basement.
2 PM

Walking 52:08 intensity: (27:46 @0) + (7:12 @1) + (8:30 @2) + (6:09 @3) + (1:29 @4) + (1:02 @5) 4.61 km (11:18 / km) +26m 10:59 / km
ahr:109 max:185 shoes: RocliteG 290v2 2020

Bright but cold walk down the dirt road with A & J

Monday Jan 3, 2022 #

7 AM

Note
rhr:36 slept:8.0 weight:83.4kg


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8 AM

Run - Dirt warm up/down (Amigos) 19:53 intensity: (17 @0) + (1:10 @1) + (17:53 @2) + (33 @3) 3.26 km (6:06 / km) +36m 5:47 / km
ahr:124 max:144 shoes: Roclite 275 2020

Up to VF with Kathy. Chilly with wind. 27F, overcast.

Run - Trail tempo (VF) 20:37 intensity: (1:36 @0) + (1:17 @1) + (3:35 @2) + (8:52 @3) + (4:59 @4) + (18 @5) 3.16 km (6:32 / km) +116m 5:31 / km
ahr:136 max:161 shoes: Roclite 275 2020

One loop at Valley Falls of what will hopefully be a regular thing. ~2mi base loop from 2mi post on rail trail.

Core 5:01 intensity: (3:01 @0) + (1:40 @1) + (20 @2) 0.0 km
ahr:108 max:127 shoes: Roclite 275 2020

Run - Dirt warm up/down 18:39 intensity: (2 @0) + (7 @1) + (16:26 @2) + (1:28 @3) + (36 @4) 3.27 km (5:43 / km)
ahr:130 max:154 weight:82.1kg shoes: Roclite 275 2020

And back to Church St. Solo.

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