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Training Log Archive: ernst

In the 7 days ending Sep 24, 2016:

activity	#	time	miles		km		+m
Orienteering	6	5:35:00	17.92	(18:41)	28.84	(11:37)	300
Trail running	6	2:43:00	16.1	(10:07)	25.91	(6:17)	140
Road Running	1	19:00	2.6	(7:18)	4.18	(4:32)
Total	13	8:37:00	36.62	(14:07)	58.94	(8:46)	440

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Saturday Sep 24, 2016 #

8 AM

Orienteering 1:10:00 [1] 3.0 mi (23:20 / mi) +120m 20:45 / mi
shoes: New Balance MT 101 sz 9

Control-Wake up. From S entrance of Burnt Mt map, visiting 5 SW controls, then some extra orienteering training to make it to the finish at the N entrance. Had some serious problems at 232 coming from the SW. Basically mistook a small linear cliff for a boulder (darkness does it!).

C • Serious problems...darkness does it! 2

3 PM

Orienteering 30:00 [1] 1.0 mi (30:00 / mi)
shoes: New Balance MT 101 sz 9

Did some prep work on Campus for the Sunday Sprints.

4 PM

Orienteering 50:00 [1] 2.5 mi (20:00 / mi)
shoes: New Balance MT 101 sz 9

Control pickup, now going in reverse from N to S, meeting up with Carl at his car. Good timing. Bright sunny, breezy afternoon, feels like autumn now. Magical!. Lots of jogging even after I had some weight (5 controls plus water stop trash), but it was mostly downhill.

Friday Sep 23, 2016 #

10 AM

Orienteering 50:00 [2] 4.0 mi (12:30 / mi) +30m 12:13 / mi
shoes: New Balance MT 101

Awakening controls for the NAOC middle distance. Had 11 controls of the most N section, then jog back down to the finish.

11 AM

Trail running warm up/down 20:00 [3] 1.4 mi (14:17 / mi) +60m 12:36 / mi
shoes: New Balance MT 101

Walk/ jog to start.

12 PM

Orienteering 40:00 [3] 3.9 km (10:15 / km) +70m 9:25 / km
shoes: New Balance MT 101

Ran the Green X course, took me just about 40 minutes. It was extremely dark, and wet from previous rain. Glasses were seriously fogged during the second half, which threw me off course, when I tried to memorize a trail turnoff to 109, but ended up at a trail way too low -obviously I did not read the contours very well. Had to climb up about 40 m extra. lost 3+ minutes. Would have landed in the top 3 of M60 had I competed...

4 PM

Orienteering 1:35:00 [1] 5.0 mi (19:00 / mi) +80m 18:06 / mi
shoes: New Balance MT 101

Control Pick up. Again the 11 of the N section. parked at waterworks area, then had a long walk to the control area.

Wednesday Sep 21, 2016 #

10 AM

Trail running 25:00 [3] 2.8 mi (8:56 / mi)
shoes: New Balance MT 101 sz 9

Run to work. Same as yesterday.

7 PM

Trail running 30:00 [3] 2.8 mi (10:43 / mi)
shoes: New Balance MT 101 sz 9

Run home after sunset without headlamp. It was fine in the first 10 minutes, since I seem to know every root and rock I have to step over. But then darkness intruded especially under hemlocks etc. which prompted me to slow down to a near speed walk. Once on the VW field, it was all dirt road, so no problem. Energizing!

Tuesday Sep 20, 2016 #

11 AM

Trail running 25:00 [3] 2.8 mi (8:56 / mi)
shoes: New Balance MT 101

Run to work.

6 PM

Trail running 32:00 [3] 3.0 mi (10:40 / mi)
shoes: New Balance MT 101

Run home with 3 hills sprints plus short recovery thrown in. This is becoming my daily routine due to lack of time for doing anything else. Good maintenance training - legs are feeling stronger over time, but could also be the cooler temperatures - my typical "fall high".

Monday Sep 19, 2016 #

10 AM

Road Running 19:00 [2] 2.6 mi (7:18 / mi)
shoes: New Balance MT 101 sz 9

Run to work. Nice new gravel shoulders for most of the run, that were comfortably soft - more effort to run, but better training this way.

6 PM

Trail running 31:00 [2] 3.3 mi (9:24 / mi) +80m 8:44 / mi
shoes: New Balance MT 101 sz 9

Run home the usual with 2 hill sprints in CW and also final sprint up the access road to Spruce Hole. Legs are feeling quite good these days, or is it just the cooler temperature...

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