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Training Log Archive: ernst

In the 7 days ending Sep 29, 2018:

activity # timemileskm+m
  Trail running6 2:59:36 18.81(9:33) 30.27(5:56) 230
  Orienteering3 2:55:42 9.0(19:31) 14.48(12:08) 3659 /13c69%
  Road Running1 2:08:52 17.6(7:19) 28.32(4:33) 230
  Cycling - Bianci Mt Bike2 32:00 6.3(5:05) 10.14(3:09) 45
  Total12 8:36:10 51.71(9:59) 83.22(6:12) 8709 /13c69%

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Saturday Sep 29, 2018 #

Event: UNO - Harris Center
 
12 PM

Orienteering warm up/down 10:00 [2] 0.7 mi (14:17 / mi) +15m 13:23 / mi
shoes: VJ Falcon w spikes

1 PM

Orienteering race 1:25:42 [3] ***** 5.0 mi (17:08 / mi) +200m 15:15 / mi
spiked:9/13c shoes: VJ Falcon w spikes

Harris Center, Red Course: 6.1km. A Ruutopold production, and it was expertly done as usual. A tough area, mentally and physically. I searched for # 2 did not go far enough (2 min). 2 to 3 was just about the toughest: felt like descenting Mt. Adams basically down a boulder/rubble field. 3 - 6 were easy finds. A bit of a detour to 6: from the NE tip of the big marsh, went straight E to smaller marsh/pondk, as if I wanted to go to 8, but then SE from the marsh all the way to 6 was quite runnable. 6-8 were no problem - my routes were good and controls were easy to spot except I overshot and drifted on the attach of 7 (1 min). Also 1 min mistake at 9 - dropped too low instead of contouring over. 10-12 were fine except I could not follow the trail - did not see the very highly hung blazes. I lost over a minute on 13 assuming the pond would be farther from the edge of the field; remember Ernst the 7500 map !!! grr. About 6 - 8 minutes mistakes, just about what I lost to Jon Campbell and put me in second place.
3 PM

Orienteering 1:20:00 [2] 3.3 mi (24:15 / mi) +150m 21:15 / mi
shoes: VJ Falcon w spikes

Control Pickup. Estimated running/jogging/walking time.

Friday Sep 28, 2018 #

9 AM

Trail running 24:20 [3] 2.6 mi (9:22 / mi) +25m 9:05 / mi
shoes: On Cloudflow dark grey

Run to work, usual way. No detours. Only slightly stiff from yesterday.
5 PM

Cycling - Bianci Mt Bike 18:00 [2] 3.6 mi (5:00 / mi) +45m 4:49 / mi

Biking home on road, via fish pickup. Same every Friday it seems.

Thursday Sep 27, 2018 #

4 PM

Road Running 2:08:52 [3] 17.6 mi (7:19 / mi) +230m 7:02 / mi
shoes: On Cloud grey-black

Marathon training. To Wednesday Hill to Lee, then Lee Hook to 152, Lang's Lane to Rockingham, then S road to Newmarket, then Packers Falls, then the loop via Mill Road to Spruce Wood and home as usual. First half mile was warm up, then the plan was to choose a comfortable pace that I could maintain. I settled into 7:15 which eventually degraded during the last two miles. Last half mile on dirt road and trail. I'll see how I feel in two days. This was to test if I could still run roads without too much damage to feet etc. Perfect conditions: cool, dry, partial sunshine; around 60 F, temps dropping. Half marathon split at around 1:35 which is not bad.

Wednesday Sep 26, 2018 #

9 AM

Trail running 24:30 [3] 2.63 mi (9:19 / mi) +25m 9:03 / mi
shoes: On Cloudflow dark grey

Run to work. Usual way.
6 PM

Trail running 31:30 [3] 3.05 mi (10:20 / mi) +45m 9:53 / mi
shoes: On Cloudflow dark grey

Running home with hill detour around field and up to myhill. Medium tempo.

Tuesday Sep 25, 2018 #

9 AM

Trail running 24:10 [3] 2.6 mi (9:18 / mi) +25m 9:02 / mi
shoes: On Cloudflow dark grey

Running to work. Usual direct route.
5 PM

Trail running 31:10 [3] 3.12 mi (9:59 / mi) +45m 9:34 / mi
shoes: On Cloudflow dark grey

Running home via W Foss Farm. In light rain. Moderately soaked in the end, but really refreshing.

Monday Sep 24, 2018 #

9 AM

Cycling - Bianci Mt Bike 14:00 [2] 2.7 mi (5:11 / mi)

Bike to work, all on road
6 PM

Trail running 43:56 [3] 4.81 mi (9:08 / mi) +65m 8:46 / mi
shoes: On Cloudflow dark grey

Running home. 4 hills at tempo and bit of looping around to achieve close to 5 miles. Aah ! a cool fall day gets the engine going! 45 F on my arrival. Ideal for running.

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