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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Aug 19, 2017:

activity # timemileskm+m
  Trail running8 6:40:13 39.84(10:03) 64.12(6:15) 483
  Total8 6:40:13 39.84(10:03) 64.12(6:15) 483

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Saturday Aug 19, 2017 #

Trail running 1:14:18 [3] 6.22 mi (11:57 / mi) +40m 11:43 / mi
shoes: New Balance MT 101

Mix of trail, orienteering (off trail), exploring traverses. Slow middle part where I tried to connect through to Mill Road by the new houses, but the only passage away from the houses was a thicket, so bagged it and ran through CW to Father Lawless fields, then again got caught in the overgrown mess to get to the shelter loop. Home from there as usual.

Thursday Aug 17, 2017 #

5 PM

Trail running 1:03:57 [3] 6.28 mi (10:11 / mi) +60m 9:53 / mi
shoes: New Balance MT 101

Trail, dirt roads, and orienteering (off trail) - a bit of memory O without map nor compass : S passage along CW. First out to access road, then along boundary to new logging area, then the logging hill to CW, then W Foss farm and a short loop around the Surrey bike trails, and back via Spruce Wood. Was able to hit 6 min / mile for a short bit on the road section by Spruce Wood.

Wednesday Aug 16, 2017 #

12 PM

Trail running 23:35 [3] 2.6 mi (9:04 / mi) +20m 8:52 / mi
shoes: New Balance MT 101 sz 9

Run to work, usual route.
5 PM

Trail running 25:00 [3] 2.6 mi (9:37 / mi) +40m 9:11 / mi
shoes: New Balance MT 101 sz 9

Run home, direct trail route - had to rush to get home on time to go to the Taj-Mo concert.

Tuesday Aug 15, 2017 #

9 AM

Trail running 23:46 [2] 2.6 mi (9:09 / mi) +28m 8:51 / mi
shoes: New Balance MT 101 sz 9

Run to work. Usual route.
6 PM

Trail running 35:51 [3] 3.53 mi (10:09 / mi) +100m 9:20 / mi
shoes: New Balance MT 101 sz 9

Run home with 5 hill sprints thrown in plus recovery jogs each time - 3 in CW, 2 at Spruce Hole on the main trails.

Monday Aug 14, 2017 #

7 AM

Trail running 57:12 [3] 5.86 mi (9:46 / mi) +70m 9:25 / mi
shoes: New Balance MT 101 sz 9

Early run to Thompson estate trails to Surrey on to the bike trails and back to Spruce Wood - Spruce Hole and home. Legs did feel a tad tired plus I was getting hungry, but was able to keep a steady pace. Quite pleasant to be in the quiet of the morning. Cool temps in the 60's.

Sunday Aug 13, 2017 #

9 AM

Trail running 1:36:34 [3] 10.15 mi (9:31 / mi) +125m 9:10 / mi
shoes: New Balance MT 101

Had considerable congestion this morning and a bit of a sore throat. This has been lingering for 4 days and seems to be getting worse. Nancy's got the same. Sarah of the farm has pneumonia... who knows what's going around. After drinking lots of tea laced with hot pepper sauce, I felt better - so out the door! Nice morning on the warm side, 70F climbing to 80F during the run. I tried to settle into a steady pace, watching my form, good planting especially of the left foot - goal is to try to build endurance for longer races.

Out the backyard to Griffith Dr, then Surrey Lane, then direct trail route to Stonehenge, Wiswall Dam, Littlejohn woods (figure 8 route), then back via Stonehenge, (crazy) Surrey bike trails to Spruce Wood and loop around the Hole. Was trying to hit 10m exactly. The cold did not affect my running at all. Good!

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