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Training Log Archive: ernst

In the 7 days ending Nov 4, 2018:

activity # timemileskm+m
  Trail running6 2:41:24 16.73(9:39) 26.92(6:00) 215
  Orienteering2 1:54:52 7.2(15:57) 11.59(9:55) 14011 /14c78%
  Road Running1 39:42 5.19(7:39) 8.35(4:45) 35
  Running1 10:00 0.5(20:00) 0.81(12:25)
  Total9 5:25:58 29.62(11:00) 47.67(6:50) 39011 /14c78%

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Sunday Nov 4, 2018 #

10 AM

Orienteering 35:00 [2] 2.0 mi (17:30 / mi) +40m 16:28 / mi
shoes: VJ Falcon w spikes

Hanging flags for W/Y courses at Fort Rock event.
12 PM

Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
shoes: VJ Falcon w spikes

Orienteering race 1:19:52 [3] *** 5.2 mi (15:21 / mi) +100m 14:30 / mi
spiked:11/14c shoes: VJ Falcon w spikes

Fort Rock Local O Event. Red Course. (6.4 k distance). Nice course set by Deb. A mix of route choice legs and easy legs. What made the course challenging were the new logging cuts which were on the lighter side, which meant there were no clear vegetation boundaries; also the dense leaf fall on the trails which made it difficult to see them and to select correct forks at junctions etc. That threw me off a couple of times. Also the golden glow from the beech/birch trees that still retained their leaves obscured some of the flags.

Poor route choice to 3, too far west and along the hill side - ended up running through endless rocky ground.
Lost a little to 9, drifting too far east out of 8 being opportunistic and ran too fast without checking compass.
One big (5 min) mistake at 13. I just was brain-dead and assumed it would be straightforward. Ended up running through 3 reentrants and missing the control by meters - had to relocate at the big boulder NW. Otherwise I had fun, had a lot of energy - legs did not mind jumping over rocks of which I did a lot. Well it is Fort Rock after all. After comparing splits with Jon, it looked like I outran him - it has been the other way around this fall. Perhaps just a bit of home court advantage at play here.
Optimal time would have been 70 minutes.
C • splits? 2

Red - Splits

Saturday Nov 3, 2018 #

1 PM

Road Running 39:42 [3] 5.19 mi (7:39 / mi) +35m 7:30 / mi
shoes: On Cloud light gray

I sneaked out just at the tail end of the rain storm. Light drizzle and warmish (53 F). Opted for road - woods were soaked. Around the block - took a 5 min break for mortgage delivery at mile 2. Added Toon and Surrey and then another mile via Spruce Wood. A little speed up towards the end. I felt comfortable.

Thursday Nov 1, 2018 #

9 AM

Trail running 23:42 [3] 2.58 mi (9:11 / mi) +25m 8:55 / mi
shoes: On Cloudflow dark grey

Run to work - legs feel zippy again.
5 PM

Trail running 26:45 [3] 3.08 mi (8:41 / mi) +45m 8:18 / mi
shoes: On Cloudflow dark grey

Running home via W Foss Farm to shelter to Spruce Wood. The faster route (less distance on single tracks). Legs feel strong now. An easy fast workout.

Wednesday Oct 31, 2018 #

9 AM

Trail running 25:08 [3] 2.6 mi (9:40 / mi) +25m 9:23 / mi
shoes: On Cloudflow dark grey

Run to work. Feels just about normal again. Nice cool weather.
5 PM

Trail running 27:42 [3] 2.82 mi (9:49 / mi) +45m 9:22 / mi
shoes: On Cloudflow dark grey

Running home. Last part in the dark - had to slow down without headlamp.

Tuesday Oct 30, 2018 #

9 AM

Trail running 26:12 [3] 2.6 mi (10:05 / mi) +25m 9:47 / mi
shoes: On Cloudflow dark grey

Run to work. Legs became a bit heavy after 1 mile.
5 PM

Trail running 31:55 [3] 3.05 mi (10:28 / mi) +50m 9:57 / mi
shoes: On Cloudflow dark grey

Running home: the usual way with 3 hills.

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