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Training Log Archive: ernst

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m
Running	6	2:19:30	19.97	(6:59)	32.14	(4:20)	500
Trail running	2	1:18:00	9.32	(8:22)	15.0	(5:12)	300
Orienteering	2	1:09:59	5.65	(12:23)	9.1	(7:41)	90
Cycling - Bianci Mt Bike	2	29:00	5.69	(5:06)	9.15	(3:10)	180
Core	1	25:00
Total	13	5:41:29	40.63		65.39		1070

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Sunday Apr 1, 2012 #

11 AM

Orienteering race 47:59 [4] 6.1 km (7:52 / km) +50m 7:33 / km

UNO Mine Falls Event. Red Course. A runner's course with long on-trail legs. The usual "can you find that pit" experience - never goes smoothly at Mine Falls. Map is not very accurate in places - produced about 17 years ago by about a dozen people during a "mapping blitz" after a brief workshop run by Steve Tarry. Most of the participants were beginners, including me. Still cringe a bit when I traverse "my" quadrant. Felt good running. Baboozled on # 1 (1.5 min), 4 (1.5) ,7 (2 min) and overran 3 (15 seconds), rest was fine. Pleased to see my fast splits on the long legs.

C • #1 1

12 PM

Orienteering race 22:00 [4] 3.0 km (7:20 / km) +40m 6:52 / km

Then the Orange Course. Still a bit shaky on 9 (not checking by compass since I had already visited this one before (# 13 on Red). Otherwise nailed all. Much easier the second time out.

Red - Splits

Orange - Splits

Saturday Mar 31, 2012 #

3 PM

Core 25:00 [1]

Stretching, Core, thighs, quads, etc. My lower back started to feel funky from a busy week at work, intensely sitting on my ass. Need to loosen it up!

5 PM

Trail running 43:00 [3] 8.5 km (5:04 / km) +150m 4:39 / km

running S trails (w Jena), then N trails and about 10% off trails. Saw 2 turkeys, 2 ducks and 2 teenagers (tried not to spook them). Usually I see nobody. Try to run hard the second half, sprinting on the uphills as much as I could. Did not really have time this week for a long training for the 1/2 marathon, so instead just do short sprints and generally keep a swift pace. I start to feel faster as I do this almost daily. Hope to have residual endurance from skiing.

Friday Mar 30, 2012 #

8 AM

Running 19:00 [3] 4.45 km (4:16 / km) +40m 4:05 / km

Run to work. A bit late for class, need to hurry.

6 PM

Cycling - Bianci Mt Bike 15:00 [2] 4.7 km (3:11 / km) +140m 2:47 / km

bike home after a long day at work. ughh. Missed the sunshine, mostly just saw it from my office. Tired and hungry.

Thursday Mar 29, 2012 #

9 AM

Running 44:00 [3] 10.0 km (4:24 / km) +100m 4:11 / km

Running a 10k mostly on roads (soft shoulder) plus some detour around
College Woods. Had my daypack. Gearing up for the Great Bay 1/2 Marathon in 10 days. Seem to be roughly a 7min/mile Road pace (a bit slower because of trail running and soft shoulder).

6 PM

Running 20:00 [3] 4.45 km (4:30 / km) +140m 3:53 / km

Running home at a slightly slower pace (longer morning run)