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Training Log Archive: ernst

In the 7 days ending Feb 15:

activity # timemileskm+m
  Road Running6 6:28:04 51.42(7:33) 82.75(4:41) 655
  Classic Skiing2 2:18:59 10.39(13:23) 16.72(8:19) 132
  Swimming1 45:00 0.9(50:01) 1.45(31:05)
  Mt Biking1 35:00 6.3(5:33) 10.14(3:27) 45
  Snow Shoveling 1 25:00
  Total11 10:32:03 69.01 111.06 833

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Saturday Feb 15 #

9 AM

Road Running 2:19:00 [3] 18.6 mi (7:28 / mi) +250m 7:10 / mi
shoes: Altra gray

Winner's Circle biweekly "Boston Training" run organized by Bob K. Loop course from his house near Rt 4 in Durham. Nicely marked course with 3 waterstops. Options were 12, 14, 16, 18 miles. W to Durham, UNH Main Str, then Edgewood to Emerson-Bagdad, then Canney-Perkins-Evans, then Pudding Hill - Freshet - Drew. Then I modified the 18 miler by adding a loop into Dover going N on Backriver Rd to 108, then S then left on Mast Road and back to BR Road, then to Rt 4 junctions and back to Bob's house.

Perfect day for running: 10F at start; 20F and end, sunny and still. It was clear that I would have to run by myself (my buddies from the Pub Run did not show up), the others' pace was too slow for me. Did not matter, the middle part was especially beautiful - can't believe I never ran here! (Canney-Perkins-Evans). Tried to remain relaxed as much as I could throughout, although I lost some energy as my Perpetuum was frozen and I missed the 3rd water stop. But I kept my 7:30 pace even as the roads became more rolling and hilly after mile 10.

With this run I more than doubled my road miles this week compared to previous weeks. I hope to keep this up through the first week of April.

I felt pretty refreshed at the end, which is a good sign. Nice occasion with a relaxed 2-hour social afterwards at the house - my minestrone was well received in addition to Bob's chili and Sinthi's spring rolls. Next Boston training run is in 2 weeks.

Friday Feb 14 #

10 AM

Road Running 19:26 [3] 2.65 mi (7:20 / mi) +20m 7:10 / mi
shoes: Altra gray

Run to work. All on road.
4 PM

Road Running 35:55 [3] 4.82 mi (7:27 / mi) +40m 7:16 / mi
shoes: Altra gray

Running home with extra loops around Woodridge and to Carriage Way. Did a few hill tempo spurts but not very serious intervals. Cold out - 12 F upon arrival.

Thursday Feb 13 #

8 AM

Snow Shoveling 25:00 [1]

Cars and paths. Very wet snow, 3 inches.
10 PM

Classic Skiing 1:17:25 [2] 5.23 mi (14:48 / mi) +67m 14:14 / mi
shoes: L.L. Bean Tele

Track making in wet snow around the hole - just around 35 F. I waxed for the temperature but had not much of any kick. Klister would have been necessary. But I did not want to spend time waxing. It is good exercise to kick hard and use your arms vigorously. More of a workout. Around the hole visiting the central trails at least twice and the outlying trails once and back. Nice to be out in balmy conditions, just before the next arctic blast.

Wednesday Feb 12 #

12 PM

Mt Biking 35:00 [2] 6.3 mi (5:33 / mi) +45m 5:26 / mi

Bike to work on road, then errand in town, and back home.

Tuesday Feb 11 #

7 AM

Swimming 45:00 [3] 0.9 mi (50:01 / mi)

Lap Swimming: 29 laps (1450m). Alternating breast and crawl. Eventually was able to comfortably swim 3 laps continuous crawl (21-24) and (26-28).
6 PM

Road Running 36:49 [3] 4.6 mi (8:00 / mi) +68m 7:39 / mi
shoes: Altra gray

Dover Pub Run. I came late so had to catch up which I did at about mile 2.5. Darkness, and a bit of slush and puddles on the side walks slowed me down, Also a freight train was stuck for the entire duration at downtown crossings due to a detachment. Luckily the detachment was right at the Chestnut Str crossing and they let pedestrians walk through. Good conversations afterwards at the Brick with the gang about all things running and endurance - over tacos and beer (as usual).

Monday Feb 10 #

6 AM

Classic Skiing 1:01:34 [2] 5.16 mi (11:56 / mi) +66m 11:29 / mi
shoes: Fisher Nordic Cruising 164

Light misting in the air 30F and rising. My chance to hit the tracks around the hole before more rain. Sweet cruising with softening surface. Fast , perfect with waxless skis. Had to stop numerous times to move fallen brush off the trails - that slowed me some. Very refreshing before breakfast and therapeutic after yesterday's run.
4 PM

Road Running warm up/down 10:33 [2] 1.23 mi (8:35 / mi) +15m 8:16 / mi
shoes: Altra gray

Road Running 47:32 [3] 6.42 mi (7:24 / mi) +82m 7:07 / mi
shoes: Altra gray

Intervals around Toon Lane and Wednesday Hill Road: 1/4 mile gradual uphill at 10k pace, followed by 1/4 mile down at M pace. Rests in between (40 seconds, 80 seconds resp.) 9 times. Then relaxed M pace on the way home with detour around Surrey. (Resting times not logged, obviously).

Sunday Feb 9 #

11 AM

Road Running 1:38:49 [3] 13.1 mi (7:33 / mi) +180m 7:14 / mi
shoes: Altra, Escalante

A long run - out and back: Stepping Stone to Sheep to Mill Hill, to Newtown Plains to Hayes and back. First 2.5 miles warmup, then 6 times ( 5 min HM pace followed by 5 min M pace), then cruising home at M pace. No stops. Perfect conditions: 26 F no wind. A bit of sun first, then all cloudy. This feels good although HM pace is quite exhausting on the steep Hills around Rt 4. Good to increase the mileage.

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