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Training Log Archive: ernst

In the 7 days ending Feb 23:

activity # timemileskm+m
  Road Running4 4:14:16 34.06(7:28) 54.81(4:38) 645
  Classic Skiing3 3:18:20 15.51(12:47) 24.96(7:57) 280
  Skate Skiing1 1:00:01 7.63(7:52) 12.28(4:53) 220
  Snow Shoveling 1 20:00
  Total9 8:52:37 57.2 92.06 1145

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Saturday Feb 23 #

2 PM

Road Running 2:57:38 [3] 23.76 mi (7:29 / mi) +570m 6:57 / mi
shoes: On Cloud grey-black

Nottingham Running Nr 3, long, hilly. Perfect weather (~ 39 - 34F), calm, sun and clouds. About 40% on dirt roads, there was considerably mudding which got me some wet feet and slowed me down. Feet liked the softness of it.

A Boston rehearsal: I parked the car on top at the Nottingham square, so it was a 90m down the rollercoaster Ledge Farm Rd (mile 2.7), then in the flats towards Epping and looping back to Poor Farm/Rt 152, S Summer to Liar's Paradise (mile 9) then hill climb (80m) to car (mile 10.3), down (85m) to N River bridge on Deerfield Rd, (mile 11.2) then out Deerfield Rd, up-rollercoaster with total elevation gain 85m (mile 14), then rolling hills via Cate Rd over Bean Hill to finally steep (50m up: my heartbreak) Stevens Hill (mile 19), then down to N River Bridge and to 152./156 jct (mile 21.8), then up 90m on 156 to Nott. Square on top (seond time - mile 23.1), then an out at back to the car in the flats.

I had reasonably good energy throughout , but took more fuel breaks on the last 10 miles, which I needed. I reasonably survived the last long uphill, kept running but clearly slower than the first time. Then on top, as I was trying to revert to faster pace, the calves started to protest with a slight cramping, so I called it a day, just a bit short of 3 hours. I hope to be able to shave off a few more seconds in the per mile pace by mid April.

Boston versus Nottingham Run elevation profile:
https://lh3.googleusercontent.com/CC-qBQAgQfaZ34-_...

Thursday Feb 21 #

8 AM

Classic Skiing 1:31:35 [2] 6.31 mi (14:31 / mi) +90m 13:54 / mi
shoes: Karhu BC Tele Skis

Fabulous conditions this morning with 2.5 inches of sleet on top of snow, very compacted made for fast gliding and easy track making / track consolidating. So I looped around Spruce Hole, added a few more connectors to the trail network. All at a resonable pace which I categorize as classic skiing even though I used Tele skis for stability and better track making. Started at 27 F, used a good layer of MFW Fluoro/Moly kickwax for the temperature which worked great. By the end it started to get warmer (33) and I started to get hungry.
10 AM

Snow Shoveling 20:00 [1]

Then clearing the snow around the edges. Plow came and did the driveway which I was glad about. What was left was extremely heavy to push around with the snow sled.
1 PM

Road Running 19:55 [3] 2.55 mi (7:49 / mi) +20m 7:37 / mi
shoes: New Balance MT 910 sz 9

Run to work. Legs felt heavy (or was it too much lunch a while ago). All on road - Mill Rd to McDan. Warm (40) - was overdressed.

Wednesday Feb 20 #

9 AM

Road Running 19:37 [3] 2.66 mi (7:22 / mi)
shoes: On Cloudflow dark grey

Run to work. Tempo but trying to relax throughout at even pace after warmup. All on Mill Rd to McDaniel.
5 PM

Road Running 37:06 [3] 5.09 mi (7:17 / mi) +55m 7:03 / mi
shoes: On Cloudflow dark grey

Running home on the N detour (Main Str to Lee 5 corners to Garrity and home). Again tempo but relax after warmup. Legs feel a bit stronger than a couple weeks ago.

Tuesday Feb 19 #

7 AM

Classic Skiing 1:00:15 [2] 4.24 mi (14:13 / mi) +50m 13:42 / mi
shoes: Karhu BC Tele Skis

Great conditions this morning. (15 F) breezy. 2 inches of fluffy powder on top of the crust. Fast glide. Even with Tele skis I did classical skiing: double poling, hard kicking. A few stops to clear off branches. Otherwise a fluid workout which was rewarded with a large breakfast.
Around the hole using my previous tracks with a bit of crunching here and there, and made some new tracks which was 100% effortless.

Sunday Feb 17 #

11 AM

Skate Skiing 1:00:01 [3] 7.63 mi (7:52 / mi) +220m 7:13 / mi
shoes: Rossi Xium Skate

I pulled myself away from work etc - up to Gunstock for a Sunday ski. Conditions were fabulous - all nicely groomed, fast sugar snow, so much so that I was able to V2 on all but the steepest uphills. Perfect day: 25F no wind, balmy when sitting in the sun. Lots of people at the downhill area who overflowed into the parking of the Nordic Center, which was not too crowded - I had to hunt for a parking spot.

First a loop on the N trails behind the center, then clockwise around cobble doing the grand tour up birch down maple. Caught up with T Smart who did classical. We chatted - reported each others winter pursuits. Took it easy more or less just to loosen up from yesterday's run.
1 PM

Classic Skiing 46:30 [3] 4.96 mi (9:23 / mi) +140m 8:37 / mi
shoes: Rossi Xium Classic

Then I slapped a couple think layers of VR50 onto my classic skis. I tried them on the N side loop again, and felt as if I wont have much kick at all. It was just that initial feeling of not being able to kick in transformed-snow fast hard tracks; but that abated as I got into the shadier and slightly higher up areas where there was overall more softness in the snow, and it started to be very sweet skiing.
So I again started the Cobble loop the same way, but left out extra loops and also without extra looping in the race area (Crossbow etc). Had to stop to head home to participate in a Boston Marathon fundraiser that started at 4 pm. This was just the right amount of skiing. Arms and shoulders felt heavy throughout b/c of lack of enough training, but otherwise - nothing to complain about - au contraire....

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