Training Log Archive: ernstIn the 7 days ending Apr 3, 2016:
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Sunday Apr 3, 2016 #
10 AM
Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
Warm up for Mine Falls 0. 33 F !! with Wind Gusts. But sun is coming out a bit. 0.5 inch of snow in places.
Orienteering long 42:20 [4] 7.5 km (5:39 / km) +40m 5:30 / km
shoes: New Balance MT 101
O event at Mine Falls, Red course, 5.7 km. Fast as always but especially at this time of the year, woods mostly void of undergrowth, some briar in places. A good tempo course; only about 45 seconds bobble at 10: map was not precise; I looked right of the big earth pile, but control was on the left, which I eventually sighted. Other than that no mistakes to speak of, except the usual 'finding the depressions" which cost me up to 15 seconds in each of three controls. Caught up with Tim P on the way to 3, and had him on my tail for a while, but after 7 (which he overran) I must have moved ahead by 1 - 3 minutes. Fun to be out and spiking it.
12 PM
Orienteering 22:00 [3] 3.6 km (6:07 / km) +40m 5:47 / km
shoes: New Balance MT 101
Then an unofficial 'cool-down" on the Brown course. Listed as 2.5 k but also a big detour included to avoid swimming over the stream. (as on Red). Half the controls were deja-vu's but approached them from a different direction, so, still some navigation to be done. My soaking feet were getting chilly by the end. Thanks the Commons/Miller and Kotowski's for putting it on.
Saturday Apr 2, 2016 #
10 AM
Trail running 17:00 [2] 1.8 mi (9:27 / mi)
shoes: Keen
Jog over to deliver the monthly bill. Saw Clyde at the barn showing off his machinery to a grandson and friend.
5 PM
Trail running 50:00 [2] 4.8 mi (10:25 / mi) +90m 9:51 / mi
shoes: Keen
After spending most of the day at T-away farm plugging logs for shroom growing, I ran home mostly on soft shoulder of the road, but added the 1 mile loop at the Maud Jones and also cut over to Spruce Hole adding another trail loop. Steady jogging in my light hiking boots (my work boots of the day), did not want to risk getting any tendon soreness from it. Nice evening.
Friday Apr 1, 2016 #
7 PM
Cycling - Bianci Mt Bike 20:00 [1] 2.0 mi (10:00 / mi)
Leisurely evening bike (on road) around the block w Nancy after a long day at work.
Thursday Mar 31, 2016 #
7 AM
Trail running 45:00 [2] 4.0 mi (11:15 / mi) +50m 10:50 / mi
shoes: Loco (road)
Morning run w. J. for 15 min (Clyde's trail) then by myself around
Spruce Hole towards CW, but back via BrookDale. Legs felt strong, even though quads were still sore from Tuesday.
Spruce Hole towards CW, but back via BrookDale. Legs felt strong, even though quads were still sore from Tuesday.
Wednesday Mar 30, 2016 #
2 PM
Rollerskiing 1:00:00 [2] 6.5 mi (9:14 / mi) +80m 8:53 / mi
shoes: Nieflheim Skate
Rollerski to work and back. My plan is to do this once a week until it is going to be too hot. Keeps my arm strength from fading, plus I find the balance work required to keep moving and not falling to be quite beneficial. A mix of V1, V2, and double poling.
Tuesday Mar 29, 2016 #
11 AM
Road Running 1:38:30 [3] 13.1 mi (7:31 / mi) +200m 7:11 / mi
shoes: New Balance Road
Dress rehearsal for the Great Bay 1/2. Sunny day 45 F, heavy wind gusts from North. To Lee, Lee Hook, to 152, back and to Wiswall Dam and home with Surrey loop and an added loop through Brook Dale. First mile was warm up. Goal for the day was 7:30 pace. For the race the goal is sub 7 pace. This is more hilly, I wore heavier shoes and carried water bottle, more climb and quite a bit of side and head-wind. We'll see how it plays out in 10 days.
Monday Mar 28, 2016 #
9 AM
Trail running 27:00 [2] 2.0 mi (13:30 / mi) +60m 12:21 / mi
shoes: Keen
Evening jog with Jena around Spruce Hole. Light rain. (in raincoat and Gore-Tex light hiking boots). No big ambitions on such a gloomy day. A young dude was while smoking a cigarette feeding a small bonfire in a clearing just by Electric Avenue. He did not see me. I left him alone, looked like he needed to get away from something.