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Training Log: ernst

In the last 7 days:

activity # timemileskm+m
  Road Running7 5:27:54 43.52(7:32) 70.04(4:41) 245
  Trail running1 25:33 3.03(8:26) 4.88(5:14) 30
  Total8 5:53:27 46.55(7:36) 74.92(4:43) 275
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Sunday Mar 24 #

10 AM

Road Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)
shoes: On Cloud light gray

11 AM

Road Running race 2:23:40 [3] 20.23 mi (7:06 / mi) +45m 7:03 / mi
shoes: On Cloud light gray

Eastern States flat 20 miler. It refers to the "Eastern New England States", and starts in Kittery (ME) at the library (.5 mile from NH) then follows the coast of NH and finishes in Salisbury with the last quarter mile in MA. Beautiful day! Started as 45 F and ended at 55 F . A fierce W wind for the few sections (5 maybe) where the coast turns westward, otherwise not noticeable. The ocean was very calm. Tons of people visiting the shore - Hampton Beach was clogged with traffic and strolling folks. But we pierced through it all.

I quickly settled into a 7 min pace which felt extremely comfortable. (level 3 or less, breathing every other pace). I did the first 10 miles in just under 70 minutes. Then it got harder the way it always does. Around the half I slowed to 7:10 and eventually after mile 16 to around 7:15. The plan was to not exert myself too much, thinking of Boston which would be another 6 miles. But hey, it is a race so you push towards the finish. Probably level 4 during the last couple miles.

My legs felt fine afterwards, no trace of soreness. My feet were in pain once I stopped - I experimented with an extra arch support insert, but that apparently was too much. Outer arch is sore, almost blistery. It did protect the heel though. Hope to recover from it.

58th place out of 800 +/- First in M60 - 69.

Fun time before and afterwards with my Six03 buddies.

Friday Mar 22 #

10 AM

Road Running 19:27 [3] 2.66 mi (7:19 / mi) +20m 7:09 / mi
shoes: New Balance MT 910 sz 9

Run to work, all on road.
6 PM

Road Running 46:45 [3] 6.13 mi (7:38 / mi) +70m 7:22 / mi
shoes: New Balance MT 910 sz 9

Running home out W Main, to the farm store (pick up bread), then run home carrying a loaf in my hands since I only had a water belt on me. Worked ok.

Thursday Mar 21 #

9 AM

Road Running 21:09 [3] 2.32 mi (9:07 / mi) +15m 8:56 / mi
shoes: On Cloud grey-black

Running to work - a bit off trail trying the shortcut to the dam, but had to detour b/c of ice.
6 PM

Trail running 25:33 [3] 3.03 mi (8:26 / mi) +30m 8:11 / mi
shoes: On Cloud grey-black

Running home , first on Mill Rd, then on W Foss Farm trails, final part on road again. Legs felt sluggish. Quite a bit of softening ice along the trail, but traction is ok.

Wednesday Mar 20 #

9 AM

Road Running 19:27 [3] 2.66 mi (7:19 / mi) +15m 7:11 / mi
shoes: On Cloud grey-black

Running to work. All on road. Cold morning.
5 PM

Road Running intervals 1:01:26 [4] 8.02 mi (7:40 / mi) +80m 7:26 / mi
shoes: On Cloud grey-black

Interval training on way home via Lee 5 corners (with some parking lot detours) to Garrity, and around the WH Rd Pack Fall Rd "block" counterclockwise. Miles 1,2,4,6,8 at avg 8:15 miles 3,5,7 at avg 6:36. Miles 5,7 were "rolling hills" but not steep. I felt my left knee afterwards - need to be cautious.

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