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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Orienteering3 1:43:00 5.6(18:24) 9.01(11:26) 70
  Trail running3 1:21:00 8.6(9:25) 13.84(5:51) 50
  Road Running1 1:13:00 10.0(7:18) 16.09(4:32) 110
  Mt Biking3 1:00:00 5.4 8.69 90
  Walking1 30:00 2.0(15:00) 3.22(9:19)
  Running1 28:00 1.5(18:40) 2.41(11:36) 160
  Total11 6:15:00 33.1 53.27 480

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Friday Sep 30, 2016 #

Mt Biking 30:00 [1] +50m

Bike to Work (10 :30 am) and bike back home at 5:30 pm. Made the steep incline without walking, but had to jump off for the stone wall narrows. (Did not quite dare to pass through it on the way up..)

Thursday Sep 29, 2016 #

10 AM

Trail running 28:00 [2] 2.8 mi (10:00 / mi)
shoes: New Balance MT 101 sz 9

Run to work usual way.
6 PM

Mt Biking 15:00 [1] 2.7 mi (5:33 / mi) +40m 5:19 / mi

Bike home from work. Tried the super-steep trail up from the Oyster R Dam to Mill Road. Could not quite push it through without walking the last bit.
I'll keep trying...

Wednesday Sep 28, 2016 #

10 AM

Trail running 25:00 [2] 2.8 mi (8:56 / mi)
shoes: New Balance MT 101 sz 9

Run to work. Usual route. no time for detours.
6 PM

Trail running 28:00 [3] 3.0 mi (9:20 / mi) +50m 8:52 / mi
shoes: New Balance MT 101 sz 9

Run home with detour CW hill for a sprint. Also sprint up on the access road, but then faded due to sugar low. Nice cool weather after it cleared up in the afternoon. Keep seeing young deer on the way.

Tuesday Sep 27, 2016 #

4 PM

Walking warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
shoes: New Balance MT 101 sz 9

20 min speed walking w. Jena, then jogging to MH ("my hill")

Running 28:00 [4] 1.5 mi (18:40 / mi) +160m 14:01 / mi
shoes: New Balance MT 101 sz 9

Hill training at MH. 5 sprints up (~ 85 seconds) with recovery back down
~ 2.5 minutes makes for 4 minute intervals. MH is about 120 m with a bit over 30 m climb. Got my heart beat going...
Then warm down (trotting back home and picking up a few puff balls and a couple of honey mushrooms for dinner).

Monday Sep 26, 2016 #

10 AM

Mt Biking 15:00 [2] 2.7 mi (5:33 / mi)

Bike to work
5 PM

Road Running 1:13:00 [3] 10.0 mi (7:18 / mi) +110m 7:04 / mi
shoes: Newton MV3

"Dress rehearsal' for the Rockfest 1/2 coming up this Sunday. Had to try the roads and the racing flats, to see if I can survive a long distance unscathed. I have not run roads for a long time. I felt good and strong for most of the run, a bit of tiredness creeping in on the last 3 miles, but I did not have any water and it was dinner time after all. From Campus out W Main to Snell Road, over Sandpit to Sheep Road (crossing Rt 4) , then Stepping Stone, back to Lee on 155, over the Wednesday hills and home. Ended up being exactly 10 miles according to Google Map Pedometer.

Sunday Sep 25, 2016 #

7 AM

Orienteering 25:00 [2] 1.5 mi (16:40 / mi)
shoes: New Balance MT 101 sz 9

Waking up e punches for the Sprint of NAOC 2016 on the Dartmouth Campus. Very cold, in the thirties. Had to take a bathroom break in the Engineering Building and spent about 5 minutes warming up my fingers. I can see how urban sprints can be fun - I have never raced in one, but watched some, starting in 2003 with the Worlds in Rapperswil. Lots of fun to watch, and at 90+ degrees (end of the famous heat wave in Europe) several runners lost it and ran out the wrong pier to a dead end at the water. Hmm.
Anyway, afterwards, it was sitting around the start watching competitors warming up. Chatted with J.J. on a window sill facing east for the first rays of sun. I have been busy impersonating him as several people commended me on my excellent presentation on the recent history of map production. Another hmmm.
10 AM

Orienteering 38:00 [2] 2.3 mi (16:31 / mi) +50m 15:29 / mi
shoes: New Balance MT 101 sz 9

Then another round of waking up controls in the E wooded section in preparation ffor the team relay. Added about 15 additional controls just for some training. I could get into this, although I usually find sprints (Ski-O, wood sprints) nerve racking, especially since I lack the training, and usually get flustered in the beginning. (see Franklin Park sprint in Boston, got really confused in the old zoo).
1 PM

Orienteering 40:00 [1] 1.8 mi (22:13 / mi) +20m 21:29 / mi
shoes: New Balance MT 101 sz 9

After an incredibly exciting relay, thanks in part to the most exuberant and infectious announcing job done by the 3 MC's in the middle of the Dartmouth Green (Thanks guys, you were fabulous!) , I had to go for a round of collecting controls, and then afterwards collecting a few forgotten ones and radio controls, etc. Used the occasion for training and sprinting around this fabulous campus, on this beautiful brisk day. Very happy and exhilarated having been part of such a great weekend of orienteering.

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