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Training Log Archive: TomN

In the 7 days ending Aug 22, 2020:

activity # timemileskm+m
  Road running3 2:36:53 16.73(9:23) 26.93(5:50) 340
  Trail Running1 1:57:08 6.0(19:31) 9.66(12:08) 713
  Total4 4:34:01 22.73(12:03) 36.58(7:29) 1053
  [1-5]4 4:32:45

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Friday Aug 21, 2020 #

12 PM

Road running 46:07 intensity: (30 @0) + (13 @1) + (1:16 @2) + (44:08 @3) 4.66 mi (9:54 / mi) +126m 9:08 / mi
ahr:109 max:131 shoes: Ravenna 11

Around the lake and up over the shoulder of Woodman's Peak. With Lido. There's no going out without Lido.

Wednesday Aug 19, 2020 #

12 PM

Road running 1:02:50 intensity: (2:57 @2) + (49:41 @3) + (10:12 @4) 6.96 mi (9:02 / mi) +155m 8:27 / mi
ahr:118 max:142 shoes: Ravenna 11

Tempo workout. 3x1 mile with 2-3 min jog in between. Times were 7:16, 7:29, 7:16. I'm not sure why the second one was so much slower. There was a headwind, maybe that was it.

The jog back involved 500 feet of elevation gain. That produced some lactic acid. I walked part of it, just for the sake of comfort.

Tuesday Aug 18, 2020 #

11 AM

Road running 47:56 intensity: (3 @1) + (1:26 @2) + (42:06 @3) + (4:21 @4) 5.11 mi (9:23 / mi) +59m 9:03 / mi
ahr:114 max:151 shoes: Ravenna 11

The dog was being disobedient. I had to stop and go back for him several times when he wouldn't come out of the woods. I'm pretty sure he's finding something to eat -- something yucky no doubt.

Sunday Aug 16, 2020 #

10 AM

Trail Running 52:54 intensity: (17 @1) + (7 @2) + (44:53 @3) + (7:37 @4) 2.91 mi (18:11 / mi) +713m 10:19 / mi
ahr:126 max:141 shoes: Roclite 290 G

Puzzle mountain, a new PR for the climb. (Previous best was 58 min, maybe 5 years ago.) Fine day, 70 degrees at the trailhead, partly cloudy, light breeze from the east mostly blocked by the ridge. Parking lot at the trailhead had 2 spaces left, and the second one was taken moments after I arrived. Someone wanted my space when I came down. That lot also serves as the trailhead for the Grafton Loop trail.

Lido came along, and he was great. I gave him about half my water at the top, and there are a few stream crossings lower down.

I'm in fifth place on the Strava segment, only a few seconds out of 3rd.

Trail Running 1:04:14 intensity: (46 @0) + (17:05 @1) + (34:47 @2) + (11:15 @3) + (21 @4) 3.09 mi (20:47 / mi)
ahr:80 max:146 shoes: Roclite 290 G

The descent. I didn't push this at all.

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