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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Nov 30, 2019:

activity # timemileskm+m
  Trail running5 3:12:54 19.47(9:54) 31.33(6:09) 285
  Orienteering1 1:11:45 5.8(12:22) 9.33(7:41) 140
  Dancing1 1:10:00
  Cycling - Bianci Mt Bike2 56:00 11.2(5:00) 18.02(3:06) 100
  Walking1 30:00 1.5(20:00) 2.41(12:26) 25
  Total10 7:00:39 37.97 61.11 550

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Saturday Nov 30, 2019 #

12 PM

Orienteering 1:11:45 [2] 5.8 mi (12:22 / mi) +140m 11:30 / mi
shoes: New Balance MT 910 sz 9

Stratham Hill Park. Well, I had a map with me, albeit a trail map with very faint lousy GPS contours. And I have never been here before, so I count it as orienteering. Ended up on several trail loops that had not yet been mapped, plus I did some shortcutting. I have been meaning for a long time to "scout" out this place. It would lend itself perfectly for staging O-events, because of its two big parking areas. Unfortunately the woods are extremely bland: no intricate contours, and mostly void of rock features. That's too bad. However the bike trail designers have gone wild with numerous switchback loop-a-dee-loops. Could be an interesting non-groomed ski-O venue, or bike-O perhaps.
C • Stratham Hill Park 2
8 PM

Dancing 1:10:00 [1]
shoes: Newton MV3

We went to the Rockingham Grove Fundraiser in Portsmouth. Interesting scene in a Bank Atrium with dressed-up fundraisers, mostly middle-aged to older folks, some very accomplished wild couples dancers, but all seem to have a lot of fun. The band was great as usual.

Friday Nov 29, 2019 #

10 AM

Trail running 44:50 [3] 5.3 mi (8:28 / mi) +70m 8:08 / mi
shoes: Topo (black)

Pre-TG dinner run (our family party is today on Black Friday). I continue my cautious training approach with very slow first mile, then work my way up to hill tempo and relax periods. But actually ended up with a tempo mile at the end, since I had no firm plan to do intervals etc. Beautiful morning, sunny, 38F, no wind. Perfect! Around SH, then an outer loop through W Foss - to Surrey and home.
Laps: 10:45, 7:22, 8:29, 9:19, 7:02 (mostly a function of trail runnability. Last 1.3 miles on pavement.

Thursday Nov 28, 2019 #

4 PM

Walking 30:00 [1] 1.5 mi (20:00 / mi) +25m 19:01 / mi
shoes: New Balance MT 910 sz 9

At Thompson Forest with Nancy.

Wednesday Nov 27, 2019 #

10 AM

Trail running 26:35 [3] 2.58 mi (10:18 / mi) +20m 10:04 / mi
shoes: Topo MT3

Run to work. Direct Trail route as usual.
1 PM

Trail running 48:54 [3] 5.31 mi (9:13 / mi) +85m 8:46 / mi
shoes: Topo MT3

Running home, with a bit of a detour through CW. I started slowly for about 1 mile, but I ended on tempo as it should be. (Last 2 miles at 7:45 pace). Warm out and I was overdressed.

Tuesday Nov 26, 2019 #

9 AM

Cycling - Bianci Mt Bike 28:00 [2] 5.6 mi (5:00 / mi) +50m 4:52 / mi

Bike to work and back.
4 PM

Trail running 35:05 [3] 3.27 mi (10:44 / mi) +55m 10:12 / mi
shoes: Topo (black)

A repeat of yesterday, but doing slightly different loops. My injury is fading. But I still incur general soreness in the r hip. Now in 2 places : Inner (groin) and outer (at the joint).
"Lap" times: 15:51, 8:24, 8:23.

Monday Nov 25, 2019 #

9 AM

Cycling - Bianci Mt Bike 28:00 [2] 5.6 mi (5:00 / mi) +50m 4:52 / mi

Bike to work and back.
4 PM

Trail running 37:30 [3] 3.01 mi (12:28 / mi) +55m 11:47 / mi
shoes: New Balance MT 910 sz 9

Ventured out across the street doing a combo of loops around SH. Started out as a walk, trying to warm up my achy hip, and eventually became a jog, and then a run. Testing what I can do. 1 mile times: 16:36, 11:20, 9:27

Sunday Nov 24, 2019 #

Event: NEOC: Blue Hills Traverse
 

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