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Training Log Archive: ernst

In the 7 days ending Jun 8:

activity # timemileskm+m
  Trail running5 4:35:23 24.46(11:16) 39.36(7:00) 1023
  Running4 3:24:04 17.58(11:37) 28.29(7:13) 1677
  Walking2 1:54:10 4.5(25:21) 7.25(15:45) 153
  Total11 9:53:37 46.54(12:45) 74.89(7:56) 2853
  [1-5]11 8:21:30

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Saturday Jun 8 #

8 AM

Running warm up/down 13:25 intensity: (22 @1) + (1:39 @2) + (9:52 @3) + (1:32 @4) 1.25 mi (10:46 / mi) +23m 10:11 / mi
ahr:123 max:139 shoes: Topo Cyclone-2

Warmup for Mt. A race.
9 AM

Running race 47:27 intensity: (22 @0) + (16 @1) + (33 @2) + (10:19 @3) + (31:15 @4) + (4:42 @5) 3.69 mi (12:52 / mi) +692m 8:08 / mi
ahr:139 max:158 shoes: Topo Cyclone-2

Mt Ascutney Mountain (Road) Race 47:20
Rehearsal for Mt. Washington next week. I was pleased with it: Short segments of power-walking the steeps and jogging the rest. I was able to keep an even pace throughout. Was 4th in 60+ age class but only 30 seconds behind # 2. Had I known these 2 guys were in my age class I may have attempted to catch them, but they looked so young from behind (no grey hair!). This has been the story for each of these Mt races (Wachusett, Sunapee, and this) with the 60+ AG. It's really a lot of fun to have such good competition among the old guys!
10 AM

Walking 1:21:20 intensity: (1:02:31 @0) + (18:35 @1) + (14 @2) 3.13 mi (25:59 / mi) +124m 23:08 / mi
ahr:73 max:108 shoes: Topo Cyclone-2

Hiking Down from Mt.A
With scenic detours over the top and to gliding platform to waterfalls and ravines. Fun hike with a group of runners. My road racing shoes seemed to survive it ok.

Friday Jun 7 #

10 AM

Trail running 43:09 intensity: (19 @0) + (1:05 @1) + (15:40 @2) + (25:04 @3) + (1:01 @4) 4.09 mi (10:32 / mi) +77m 9:57 / mi
ahr:117 max:135 shoes: Topo Terraventure 4

Spruce Hole Easy 4 Miler
12 PM

Walking 32:50 intensity: (25:43 @0) + (7:07 @1) 1.37 mi (23:54 / mi) +29m 22:26 / mi
ahr:79 max:95 shoes: Topo Terraventure 4

Lunch Walk w. Scout

Wednesday Jun 5 #

9 AM

Running hills 2:09:07 intensity: (1:03 @0) + (2:40 @1) + (43:31 @2) + (35:51 @3) + (46:02 @4) 11.51 mi (11:13 / mi) +924m 8:59 / mi
ahr:123 max:147 shoes: Altra FWD Experience

5 x Fort Mountain: Rehearsing for Ascutney and Washington
Sunny and getting hot (~ 80) but not bothersome. A short power-walk episode on climb 1 and 5, otherwise all running. Short rests at top (to wipe sweat off!) and at bottom (for drink). Legs got wobbly at climb 5, otherwise quite good: I rebounded with some strength on the several modestly steep sections.

Tuesday Jun 4 #

9 AM

Trail running 1:40:17 intensity: (45 @0) + (3:54 @1) + (41:26 @2) + (51:19 @3) + (2:53 @4) 8.62 mi (11:38 / mi) +324m 10:25 / mi
ahr:116 max:135 shoes: Topo Terraventure 4

Hicks Hill from all Sides (9 times)
Lovely morning - a bit cooler than yesterday. Working on form - engaging legs, glutes, ab/aductors etc. But eventually my mind was wandering off and I even forgot I was running up and down the hill. That's a good sign, I suppose.

Monday Jun 3 #

5 PM

Trail running 45:58 intensity: (51 @0) + (1:29 @1) + (15:00 @2) + (25:56 @3) + (2:42 @4) 4.65 mi (9:53 / mi) +82m 9:22 / mi
ahr:119 max:136 shoes: Topo Terraventure 4

Felt the last 4 days with 3 races in my legs. Some good stretching after the run however loosened things up pretty good.

Sunday Jun 2 #

8 AM

Running warm up/down 14:05 intensity: (4 @0) + (2:18 @1) + (9:41 @2) + (2:02 @3) 1.14 mi (12:22 / mi) +38m 11:12 / mi
ahr:107 max:120 shoes: Altra Lone Peak 8

Warm up w. Scott for the Sunapee Scramble
9 AM

Trail running race 1:13:31 intensity: (28 @0) + (13:21 @1) + (12:31 @2) + (18:01 @3) + (26:01 @4) + (3:09 @5) 6.0 mi (12:15 / mi) +520m 9:39 / mi
ahr:120 max:156 shoes: Altra Lone Peak 8

Sunapee Scramble 6 miler

Garmin missed 0.6 miles, 200ft gain, 6 min 25 seconds, because I was too excited at the start line.
Fun race, but I was slow on the uphill (again an aching quad ! darn!), but then recovered and moved rather swiftly as the trail leveled from mile 3 to the top. Like last week, I got into the bombing-down mode on the 2 downhill miles and passed over dozen runners and moved up possibly 5 places in the age class, ending 2nd, 3 min behind friend Chris, and with a large pack within 3 minutes behind me. Ough!
Official stats: 6 miles, 1:13:31 Elev G: 1700ft
10 AM

Trail running 12:28 intensity: (1 @0) + (25 @1) + (10:20 @2) + (1:42 @3) 1.09 mi (11:26 / mi) +20m 10:48 / mi
ahr:110 max:121 shoes: Altra Lone Peak 8

CD

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