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Training Log Archive: ernst

In the 7 days ending Apr 20, 2020:

activity # timemileskm+m
  Road Running4 6:36:38 53.94(7:21) 86.81(4:34) 826
  Trail running1 1:35:19 10.17(9:22) 16.37(5:49) 86
  Stationary bike1 40:00 8.0(5:00) 12.88(3:06)
  Walking1 13:44 1.01(13:36) 1.63(8:27) 67
  Total6 9:05:41 73.12(7:28) 117.68(4:38) 979

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Monday Apr 20, 2020 #

8 AM

Walking warm up/down 13:44 [1] 1.01 mi (13:36 / mi) +67m 11:17 / mi
shoes: On Cloud light gray

Walking up "to Start" to the Nottingham Square Hill from the Liar's Paradise Garage/Store where I had parked the car.

Road Running 3:15:34 [3] 26.21 mi (7:28 / mi) +418m 7:07 / mi
shoes: On Cloud light gray

Boston "in my backyard" - backyard loosely defined here as to within 12 miles from home. I tried to match the pattern of Boston's elevation profile, but ended up with about 35% more uphills. Most hills were steeper especially the two heart/leg-breaks at miles 16.7 and 20. Also an additional hill at mile 24. I stopped for a minute to refuel at the car at mile 19 which helped me for the mile 20 one mile long 65m continuous climb. About 6 miles were on well-packed dirt roads.
I was holding up reasonably well, but had not much umph on the hills after mile 15, but running the flats and downs was still reasonably on target. No cramps, yeah! - and I did not totally feel wiped out at the end. A good sign!
Fuel: 2 salt tablets (mile 0 and 19) , 1 9-oz flask Perpetuum for miles 10 - 18. 1 9-oz water for miles 5 - 18. 1 16oz bottle perpetuum for miles 19 - 26. I did not eat a protein bar, that I carried. (Had a substantial breakfast of oats, pancakes and a little bit of sausage).

I should probably do another one or two of these before Boston, hopefully with some company.

Sunday Apr 19, 2020 #

10 AM

Road Running 41:00 [3] 5.57 mi (7:22 / mi) +64m 7:06 / mi
shoes: Altra gray (Torin 4)

Easy Sunday loop starting on trails then around the loop clockwise and into the developments. Concentrated on sustainable marathon pace. My Garmin gives me bogus instant paces, so I only have reliable mile lap times. So I ended up going faster than planned.

Saturday Apr 18, 2020 #

5 PM

Stationary bike 40:00 [2] 8.0 mi (5:00 / mi)

Dreary day with snow showers and wetness. A good excuse for the stationary bike. Managed 40 minutes - almost effortless while watching live Jazz from Lincoln Center on YouTube. (Miles Davis and Dave Brubeck Tribute Shows). Afterwards some serious core/yoga stretches.

Friday Apr 17, 2020 #

4 PM

Road Running 1:34:47 [3] 13.12 mi (7:13 / mi) +198m 6:54 / mi
shoes: Altra gray (Torin 4)

Another chilly afternoon, perfect for a run. I had no firm plan, set some intervals on my watch, which kicked in from the get go without a warmup. So I bagged the idea and just wanted to run comfortably marathon pace. I feel I am getting stronger but not necessarily faster. Quite the hilly course. And I discovered the housing development on New Ridge is a 1.5 mile gradual uphill about 60m - perfect for training. Exploring it added 3 miles extra, and running straight home amounted to 13.7 miles. I stopped at 13.1 (HM) and shuffled home off the clock for a proper cool down.

Wednesday Apr 15, 2020 #

4 PM

Trail running 1:35:19 [3] 10.17 mi (9:22 / mi) +86m 9:08 / mi
shoes: New Balance MT 910 sz 9

Another 10 miler. Nice weather for it - last bit a bit chilly with wind. W Foss Farm to Bennett to East Foss Farm and home through College Woods. Steady pace with a bit of fartleking at the end. Good workout.

Tuesday Apr 14, 2020 #

5 PM

Road Running intervals 1:05:17 [3] 9.04 mi (7:13 / mi) +147m 6:53 / mi
shoes: Altra, Escalante

Intervals on the Lee Hook Loop via Lee to Wiswall and home. 2.5 mile warmup over the Wednesday Hills. Starting on the last hill : I alternated 2 min HM pace (around 6:30 in the flats, then 2 min M pace around 7:00 in the flats. Did this for about 8 times (lost count) I was able to sync it such that all uphills were on the HM pace for the first 5 or so as I turned into Lee Hook Road. Miles 4 - 7 at 6:47 pace. The last couple intervals were getting hard. Very pleased with the effort.

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