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Training Log Archive: ernst

In the 7 days ending Jun 1:

activity # timemileskm+m
  Trail running4 5:49:14 33.7(10:22) 54.24(6:26) 918
  Road Running4 2:23:49 17.56(8:11) 28.27(5:05) 291
  Cycling - Bianci Mt Bike1 1:32:57 15.07(6:10) 24.25(3:50) 159
  Walking3 1:15:15 3.33(22:36) 5.36(14:03) 43
  Orienteering1 26:15 1.2(21:57) 1.92(13:38) 33
  Running1 11:30 1.02(11:16) 1.64(7:00) 8
  Total14 11:39:00 71.88(9:43) 115.68(6:03) 1452
  [1-5]14 10:52:15

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Saturday Jun 1 #

7 AM

Road Running warm up/down 19:28 intensity: (11 @0) + (31 @1) + (1:56 @2) + (4:23 @3) + (12:27 @4) 2.14 mi (9:06 / mi) +29m 8:44 / mi
ahr:131 max:147 shoes: Altra FWD Experience

WU for Bow Lake 15k
8 AM

Road Running race 1:12:25 intensity: (16 @0) + (10 @1) + (14 @2) + (3:16 @3) + (1:03:44 @4) + (4:45 @5) 9.4 mi (7:42 / mi) +202m 7:13 / mi
ahr:139 max:159 shoes: Topo Cyclone-2

Bow Lake 15k Race
Not my fastest, yet not bad at the end of a high mileage week plus I kept some reserves for tomorrow's race. 2nd in age class although the winner was 3rd overall (5 min faster) so I bumped up to first. Also got the NH State record for 15k.
9 AM

Road Running warm up/down 10:20 intensity: (8 @0) + (14 @1) + (6:29 @2) + (3:29 @3) 1.01 mi (10:16 / mi) +4m 10:08 / mi
ahr:113 max:126 shoes: Topo Cyclone-2

Cool down from BL race
3 PM

Orienteering 26:15 intensity: (4:14 @0) + (18:45 @1) + (3:13 @2) + (3 @3) 1.2 mi (21:57 / mi) +33m 20:14 / mi
ahr:89 max:117 shoes: Altra Tmp 5

Picking up 4 controls from today's Bear Brook event. I did not race since I did not want to race 3 times in one weekend.

Friday May 31 #

9 AM

Walking 21:01 intensity: (4:52 @0) + (14:15 @1) + (1:39 @2) + (15 @3) 1.12 mi (18:46 / mi) +16m 17:59 / mi
ahr:87 max:117 shoes: Altra FWD Experience

Dog Walk
10 AM

Road Running 41:36 intensity: (12 @2) + (10:37 @3) + (30:29 @4) + (18 @5) 5.02 mi (8:17 / mi) +55m 8:01 / mi
ahr:137 max:152 shoes: Altra FWD Experience

Relaxed around the Block

Thursday May 30 #

4 PM

Walking 33:57 intensity: (25:44 @0) + (2:01 @1) + (5:37 @2) + (35 @3) 1.15 mi (29:31 / mi) +14m 28:26 / mi
ahr:76 max:126 shoes: Altra Lone Peak 8

Family Walk w. N and S.
6 PM

Trail running warm up/down 18:31 intensity: (14 @0) + (37 @1) + (3:45 @2) + (13:54 @3) + (1 @4) 1.66 mi (11:09 / mi) +57m 10:05 / mi
ahr:120 max:133 shoes: Altra Lone Peak 8

Warmup for SHP race 4

Trail running race 1:03:48 intensity: (9 @0) + (27 @1) + (17 @2) + (3:13 @3) + (38:07 @4) + (21:35 @5) 7.16 mi (8:55 / mi) +127m 8:27 / mi
ahr:145 max:168 shoes: Altra Lone Peak 8

Stratham Hill Trail Race # 4 (2024)

Nice course - we did not go over either of the two big hills. Instead, longer distance and on average more technical - roots and rocks. Lost a bit of concentration (and hence speed) during second loop as nobody was near me. Sean w. dog was 1 minute ahead so I never saw him once we entered the woods. Many thanks to the SHP folks to organize this series every year. It's a local gem!
7 PM

Running 11:30 intensity: (6 @1) + (12 @2) + (1:05 @3) + (9:35 @4) + (32 @5) 1.02 mi (11:16 / mi) +8m 11:00 / mi
ahr:139 max:155 shoes: Altra Lone Peak 8

Warm Down after SHP trail race

Wednesday May 29 #

8 AM

Trail running hills 1:08:07 intensity: (14 @0) + (32 @1) + (7:09 @2) + (33:46 @3) + (26:26 @4) 7.05 mi (9:40 / mi) +150m 9:04 / mi
ahr:128 max:140 shoes: Altra Lone Peak 8

Hilly Combo around Spruce Hole
Sunny and breezy and still on the cooler side. Perfect!

Tuesday May 28 #

9 AM

Trail running 1:52:25 intensity: (1:06 @0) + (3:17 @1) + (39:46 @2) + (1:04:21 @3) + (3:55 @4) 9.27 mi (12:08 / mi) +365m 10:48 / mi
ahr:117 max:140 shoes: Topo Terraventure 4

10 x Hicks Hill - Easy Pace
Up from the East is gradual allowing for a relaxed jog, up from the West is steep - took it slow.

Monday May 27 #

4 PM

Trail running hills 1:26:23 intensity: (15 @0) + (1:19 @1) + (5:16 @2) + (52:51 @3) + (26:38 @4) + (4 @5) 8.56 mi (10:05 / mi) +220m 9:21 / mi
ahr:127 max:150 shoes: Topo Terraventure 4

CW loop with 8 Hill Repeats
And more hill working on the way home. Legs can do it - but it got me really tired afterwards.
6 PM

Walking warm up/down 20:17 intensity: (7:24 @0) + (8:56 @1) + (3:26 @2) + (31 @3) 1.06 mi (19:08 / mi) +14m 18:24 / mi
ahr:88 max:119 shoes: Topo Terraventure 4

With Scout - really a Warm-Down.

Sunday May 26 #

5 PM

Cycling - Bianci Mt Bike 1:32:57 intensity: (1:58 @0) + (30:49 @1) + (18:08 @2) + (29:19 @3) + (12:43 @4) 15.07 mi (6:10 / mi) +159m 5:58 / mi
ahr:111 max:149

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