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Training Log Archive: ernst

In the 7 days ending Aug 10:

activity # timemileskm+m
  Trail running3 4:28:33 24.14(11:07) 38.85(6:55) 609
  Mt Biking4 1:58:30 23.2(5:06) 37.34(3:10) 145
  Road Running1 36:11 4.5(8:02) 7.24(5:00) 55
  Swimming1 17:00 0.5(33:59) 0.81(21:07)
  Total8 7:20:14 52.34(8:25) 84.23(5:14) 809

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Saturday Aug 10 #

Note

And Sharon won again today in the shortened "middle". She is the clear winner of SOW with 4878 points, ahead of Mulder (4799) and Pletscher (4547). Congrats! BTW, She also won the World Rogaine Champs in Spain with partner Robin Spriggs a few days before the start of SOW.

Friday Aug 9 #

Note

Just saw that Sharon Crawford (F 75) is overall leading in the Swiss 6 day (top 5 results count). She won yesterday (stage 4) with ~ 2 min lead and today with 7 min lead ! Way to go Sharon!
11 AM

Mt Biking 34:00 [2] 6.0 mi (5:40 / mi) +35m 5:34 / mi

Bike to work, and then back a few hours later. A mile longer b/c I forgot my key and had to turn around to get it at home.
6 PM

Mt Biking 17:00 [2] 2.2 mi (7:44 / mi) +25m 7:28 / mi
shoes: New Balance Road

Bike, and then walk/jog to the river (swimhole)

Swimming 17:00 [3] 0.5 mi (33:59 / mi)

Then a steady swim up to Matt's dock and back. Calm waters, slightly cooled from the rain last night. Refreshing!

Thursday Aug 8 #

6 PM

Trail running 1:07:00 [3] 7.0 mi (9:34 / mi) +90m 9:12 / mi
shoes: On Cloud grey-black

After "opa" "duty" at Packers Falls with Oliver and N, I quickly switched into gear to just get a quick run in before dinner. Kind of hot as the humidity from the last day lingered in the woods (82F), but it did start to cool of a bit. After a warm-up mile around SH, I got into the groove of it, and ventured over to the W F Farm shelter to the switch-back trails, and around and back to SH. Did a fast mile (~ 7:30) on the way back around the shelter loop. Perspiration galore! And kinda surprised that I racked up a seven. Some cool down exercises plus a rain barrel shower ushered in the well deserved feeling of being refreshed - not to mention a hearty pasta dinner afterwards assembled from leftovers and combined with all the fresh goodies from the farm.

Wednesday Aug 7 #

12 PM

Mt Biking 40:00 [2] 10.0 mi (4:00 / mi) +50m 3:56 / mi

A short bike to Packers Falls, Bennett Rd to Cutts Rd (left a message w. K.), then to office. Then short meeting with a student and back home via Mill Rd.

Tuesday Aug 6 #

11 AM

Trail running 51:03 [3] 5.1 mi (10:01 / mi) +69m 9:36 / mi
shoes: Topo

Spruce Wood to bike trails to Thompson house field, back to shelter, W Foss Farm loop and home. I started slow and tried to relax my legs throughout. Goal was to increase the speed to the end. Laps: 10:40, 12:00 (single trails), 11:40 (single trails), 8:50, 8:08. Hot in the sun (82F )but otherwise pleasant. Glad I had a bottle.
6 PM

Road Running 36:11 [3] 4.5 mi (8:02 / mi) +55m 7:45 / mi
shoes: On Cloud light gray

Dover, Six03 Pubrun. Good turnout, ~ 20. Started slow, chatting with a bunch, but then settled into my own pace around 7 mi/hr for the 4th mile, then a slow down towards the end. Good socializing afterwards over beer and tacos.

Monday Aug 5 #

6 PM

Mt Biking 27:30 [3] 5.0 mi (5:30 / mi) +35m 5:23 / mi

Around the "block" with forays into Toon Lane and Osprey Lane neighborhoods. A young deer appear to be lost on Osprey, but quickly jumped into the woods as I made myself noticable. Nice evening. Clear air. Just needed to get out a bit.

Sunday Aug 4 #

10 AM

Trail running 2:30:30 [3] 12.04 mi (12:30 / mi) +450m 11:12 / mi
shoes: On Cloudflow dark grey

It was cloudy and cooler this morning, perfect for a "mountain" run.
So I ventured to Pawtuckaway boat launch, from where I ran up Shaws to the Boulder field, over N mountain, then back the shortcut to dirt road towards S mountain, but then down towards round pond and back via Shaws.

I only had 20 oz of water/juice mix, nothing else like electrolytes or food. I did not expect this to take me so long, also it got warmer and the sun came out during the last hour. That wore me down a bit. But thanks to Chi running, my legs were not overused, so no muscle cramps. It really works! I was able to run all but the very steepest climbs. Having just returned from the high CO altitudes also helped not getting overly exhausted.

An ankle twister at mile 2, and bit of groin issues on the steep downs. Otherwise a pleasant run. Quite a few hikers out, some with dog(s); also rock climbers - Kevin G. from UNH was hanging in the lower part of the "wall" but did not mind being distracted by a quick "hello".

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