Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Apr 13:

activity # timemileskm+m
  Road Running6 4:04:30 30.15(8:07) 48.52(5:02) 160
  Trail running2 50:36 5.32(9:31) 8.56(5:55) 60
  Total8 4:55:06 35.47(8:19) 57.08(5:10) 220

» now

Friday Apr 12 #

9 AM

Road Running 52:28 [3] 6.65 mi (7:53 / mi) +25m 7:48 / mi
shoes: On Cloud light gray

Last "serious" training before Boston. 1.5 m warmup, then 3 m (fast) marathon pace (6:55) then 4 min rest, 1k 10k pace (6:20 ish), then 1.5 m cool down. this felt pretty good. Cool morning around 35 F.
Looks like Monday will be around 50 - 65F, with rain and side wind, and perhaps some thunder. Should be dramatic!

Thursday Apr 11 #

9 AM

Trail running 24:25 [2] 2.62 mi (9:19 / mi) +25m 9:03 / mi
shoes: New Balance MT 910 sz 9

Easy run to work. Trails are finally ice-free. Some muddy spots in the low areas, but these should dry out in the next two days.
6 PM

Trail running 26:11 [2] 2.7 mi (9:42 / mi) +35m 9:19 / mi
shoes: New Balance MT 910 sz 9

Running home. Nice evening (45 F). Taking it easy as per training manual.

Tuesday Apr 9 #

Road Running 58:00 [4] 6.6 mi (8:47 / mi) +15m 8:44 / mi
shoes: On Cloud light gray

Intervals and tempo drills. First out and back on Main Street: 3 x 1200m at 6:30 - 6:40 pace with 2 min recovery breaks. Then to the track for a 4 x 400m tempo with 2 min recovery (85, 85, 83, 85). 3.5 miles total warmup / down. This felt good in this cold weather (34 F !, misty).

Monday Apr 8 #

4 PM

Road Running 12:00 [3] 1.5 mi (8:00 / mi) +5m 7:55 / mi
shoes: On Cloud light gray

Running to the Car Rental - very raw outside . Was going to run home but this is fine - may as well be an almost rest-day.

Sunday Apr 7 #

10 AM

Road Running warm up/down 13:00 [1] 1.2 mi (10:50 / mi) +15m 10:26 / mi
shoes: On Cloud light gray

11 AM

Road Running race 1:39:02 [3] 13.2 mi (7:30 / mi) +100m 7:20 / mi
shoes: On Cloud light gray

Great Bay Half. I would usually not want to race a week before Boston, but I had signed up for this in August assuming it was 2 weeks before Boston. But due to the calendar, Boston is early this year. Therefore my goal was to use this as a warm-up and go slow.

I met up as usual at Drew's and Cristine's house in Newmarket for pre-race gabbing. Smaller group this year. Drew mentioned 7:45 - 8:00 target pace, which seemed like a good jog pace for me - roughly a minute slower than my race pace. So we ran together the first 4 miles, but then Drew fell back, and I just continued at around 7:30, which was very comfortable. I maintained a 'slow cadence' breathing throughout, except on the 5 or 6 short but steep hills where I increased the cadence and shortened my steps to keep pressure off the legs. That all worked fine and I never got out of breadth. I had time and plenty of energy to thank the spectators and the race volunteers, had fun dancing with the belly dancers and grooving to the road side musicians, high-fived many people except Dave, the roller bladeing, hula-hooping fiddler whom I distracted a bit right near mile 6.

That was a lot of fun, not having to suffer for once in this race. Turnout was lower than usual, and it was pathetically low in my age class. So I won again with quite the margin, which was not my intention, but I take it anyway.
12 PM

Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: On Cloud light gray

Then hopping, jogging, high-fiving around the finish, and then back up the hill to the library, where I looked out for Drew and ran with him to the finish.

« Earlier | Later »