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Training Log Archive: ernst

In the 7 days ending May 25:

activity # timemileskm+m
  Running4 3:02:14 15.45(11:48) 24.86(7:20) 1047
  Trail running2 2:29:39 15.81(9:28) 25.44(5:53) 295
  Road Running2 2:24:17 16.4(8:48) 26.39(5:28) 1008
  Mowing2 1:03:05 1.25(50:40) 2.0(31:29) 10
  jogging1 31:27 2.12(14:50) 3.41(9:13) 38
  Total11 9:30:42 51.02(11:11) 82.11(6:57) 2399
  [1-5]11 8:32:07

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Saturday May 25 #

8 AM

Running warm up/down 25:21 intensity: (35 @1) + (4:16 @2) + (14:20 @3) + (6:10 @4) 2.26 mi (11:13 / mi) +53m 10:27 / mi
ahr:124 max:142 shoes: Altra FWD Experience

WU for Wachusett
9 AM

Road Running race 52:51 intensity: (3 @0) + (21 @1) + (14 @2) + (32 @3) + (42:36 @4) + (9:05 @5) 6.31 mi (8:23 / mi) +347m 7:09 / mi
ahr:145 max:156 shoes: Topo Cyclone-2

Wachusett Mountain Race

Good race with a large turnout and nice weather. Had again a bit of quad fatigue on the way up, which got me into fighting mode on the way down, where I gained back more places than I could count. Dramatic finish for the M60-69: places 2,3,4 within 10 seconds! I was the middle one! That got me an award and the rare chance to be "on the podium" with DD who, to no one's surprise, won with 7 minutes to spare!
11 AM

Running 3:46 intensity: (58 @1) + (2:30 @2) + (18 @3) 0.25 mi (15:05 / mi) +9m 13:37 / mi
ahr:104 max:116 shoes: Topo Cyclone-2

Cool Down - Aborted b/c of Awards Ceremony
Was going to do a 1 mile shakeout, but AC was already in progress when I ran by.

Friday May 24 #

5 PM

Mowing 28:04 intensity: (23:48 @0) + (4:16 @1) 0.53 mi (52:57 / mi) +10m 50:01 / mi
ahr:78 max:94 shoes: New Balance MT 101 sz 9

Thursday May 23 #

8 AM

jogging 31:27 intensity: (4:33 @0) + (17:21 @1) + (9:33 @2) 2.12 mi (14:50 / mi) +38m 14:02 / mi
ahr:94 max:113

6 PM

Trail running 13:59 intensity: (18 @1) + (4:06 @2) + (9:19 @3) + (16 @4) 1.25 mi (11:10 / mi)
ahr:117 max:136

Trail running 57:44 intensity: (4 @1) + (28 @2) + (37 @3) + (55:44 @4) + (51 @5) 6.25 mi (9:14 / mi) +121m 8:42 / mi
ahr:140 max:150

Wednesday May 22 #

6 AM

Running 2:12:20 intensity: (54 @0) + (3:35 @1) + (17:53 @2) + (55:38 @3) + (46:36 @4) + (7:44 @5) 11.25 mi (11:46 / mi) +940m 9:20 / mi
ahr:129 max:162 shoes: Altra Lone Peak 8

5 x Fort Mountain - better early than late on this first hot summer day!
The best Mt Wash training mountain around here. 1 mile up: first 0.3 mellow, 0.3 -0.85 wicked steep, mellowing out at the end. Average is 12% climb. Gravel road - had washouts in the past, but has recently been resurfaced which was sweet for running down on.
6 PM

Mowing 35:01 intensity: (28:00 @0) + (7:01 @1) 0.72 mi (48:58 / mi)
ahr:78 max:96

Tuesday May 21 #

7 AM

Trail running 1:17:56 intensity: (11 @0) + (43 @1) + (6:51 @2) + (39:26 @3) + (30:45 @4) 8.3 mi (9:23 / mi) +174m 8:49 / mi
ahr:128 max:146 shoes: Altra Lone Peak 8

CW Loop w. 5 Hill Repeats.
A rest day after racing does wonders: Legs felt strong - added hill repeats while maintaining sub10 miles - engaged core throughout to take pressure off the legs. All was good and I made it home before the sun poked through the fog. Gonna be a hot week!

Sunday May 19 #

8 AM

Running warm up/down 20:47 intensity: (45 @0) + (3:37 @1) + (5:39 @2) + (9:05 @3) + (1:41 @4) 1.69 mi (12:18 / mi) +45m 11:21 / mi
ahr:113 max:142 shoes: Altra FWD Experience

9 AM

Road Running race 1:31:26 intensity: (21 @0) + (17 @1) + (2:45 @2) + (9:47 @3) + (1:04:28 @4) + (13:48 @5) 10.09 mi (9:04 / mi) +661m 7:32 / mi
ahr:141 max:164 shoes: Topo Cyclone-2

Pack Monadnock Uphill 10 Miler
That felt pretty good. Steady pace and legs were holding up. I did a mix of power walking and jogging up the Pack road. 2nd in age class - 1st is 7 years younger. Pleased with the effort and result.

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