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Training Log Archive: ernst

In the 7 days ending Apr 6:

activity # timemileskm+m
  Road Running4 3:08:57 24.73(7:38) 39.8(4:45) 280
  Dancing1 45:00
  Total5 3:53:57 24.73 39.8 280

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Friday Apr 5 #

9 AM

Road Running 1:10:03 [3] 9.84 mi (7:07 / mi) +130m 6:50 / mi
shoes: On Cloud light gray

Marathon training. Sunny nice 36 - 40 F . Hilly course out to Wiswall, Lee Hook Rd to Lee and home with added distance through Lamprey Lane, Toon Lane, then home via Griffith.
1 M warm-up (8:09), then 3 M at HM pace (avg 6:38) with 50 m elev gain.
Then 1 M easy (8:03), then 3 M at HM pace(avg 6:50 , hilly), then 1.84 M easy home run at 7:22 /M.

Thursday Apr 4 #

8 PM

Dancing 45:00 [1]
shoes: Newton MV3

Durham Contra Dance with L. River Band. Small venue, very intimate and cozy. 7 couples total. Fun, and convenient for us. Good to connect with the musicians / old friend afterwards.

Wednesday Apr 3 #

6 PM

Road Running 1:02:53 [4] 7.32 mi (8:35 / mi) +70m 8:21 / mi
shoes: On Cloud light gray

Interval training. I choose the low point at Wedn Hill Rd, to avoid atrocious wind gusts (red flag warning). The segment from Toon Lane (N) to Griffith Dr turned out to be exactly 0.62 miles. (= 1k). with a dip in the middle (~ 10m). 2 miles warmup, then 5 x 1 km at 10k pace (~ 6:30 / mile) with 2 min rest in between. Then 5 x 200m at 5k pace with 30 seconds rest. Then 1.5 miles trotting home at ~ 8 /mile.

Tuesday Apr 2 #

6 PM

Road Running 37:36 [3] 5.17 mi (7:16 / mi) +65m 7:00 / mi
shoes: On Cloud light gray

Dover Pub Run with Six03. Nice run on the Reds Shoe Barn course. Cool and breezy. i settled in with Jas and we stayed together for the rest, chatting up a storm. He is a trainer/coach so we had plenty to talk about. Then, as usual tacos and beer at the Brick. This has been the largest group in some time.

Monday Apr 1 #

9 AM

Road Running 18:25 [3] 2.4 mi (7:40 / mi) +15m 7:32 / mi
shoes: On Cloud light gray

Running to work. Tried the river short-cut which had a sheet of ice at the bottom that is not flat - needed to butt-slide to avoid breaking legs. The last remains of winter around here.

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