Training Log Archive: ernstIn the 7 days ending Apr 9, 2016:
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Saturday Apr 9, 2016 #
1 PM
Road Running 33:00 [2] 3.0 mi (11:00 / mi)
shoes: Newton MV3
Easy jog on road in racing flats (20 min + 13 min on trail w. Jena) just to get feet atuned to tomorrows race.
Friday Apr 8, 2016 #
11 AM
Trail running 53:00 [2] 5.8 mi (9:08 / mi) +60m 8:51 / mi
Run to work and back. In shorts. A few tempo intervals, otherwise just "daily maintenance". Legs feel reasonably strong.
Thursday Apr 7, 2016 #
11 AM
Trail running 48:00 [2] 3.5 mi (13:43 / mi) +100m 12:36 / mi
shoes: New Balance MT 101
Out in the rain, by my self (50F) - It feels good until the soaking takes over. Did three hill sprints with recoveries, and some tempo running on road sections, to get my feet acclimated for the 1/2. Topped it out with an easy trail run with Jena (last 15 minutes).
Wednesday Apr 6, 2016 #
7 AM
Trail running 38:00 [2] 3.0 mi (12:40 / mi)
shoes: New Balance MT 101
Morning run with Jena 15 min, then solo 22 min. 20F Brrr! But very comfortable after about 10 minutes with hat and gloves on and multiple layers. Just tried to get out before a full day meeting at work (UNH has Data Day ! which required me to represent statistics)
Tuesday Apr 5, 2016 #
7 AM
Classic Skiing 15:00 [2] 1.2 mi (12:30 / mi)
shoes: Atomic NX Waxless
Pre-breakfast jaunt w Jena to S causeway and back. Snow has settled and wet spots are frozen. (12 F). Nicer and faster now. Will do more.
5 PM
Classic Skiing 1:20:00 [2] 6.5 mi (12:18 / mi)
shoes: Atomic NX Waxless
Yeah! Powder snow! Could not pass it up, so went out on waxless skis. Between 2 - 3 inches, not quite enough to cover up all the vegetation - so skiing was a bit bumpy in places, and the ski bottoms collected dirt in some places which generated some clumping. But overall quite nice. Fresh snow is slow. 35 min on S trails (both causeways) with Jena. Then I rubbed some Teflon (maxiglide) onto the ski base, which killed my kick for the first 15 minutes of the second half which I did solo around Spruce Hole. It got better over time, and I skied most of the entire trail system that I established earlier in the winter.
Sunday Apr 3, 2016 #
10 AM
Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
Warm up for Mine Falls 0. 33 F !! with Wind Gusts. But sun is coming out a bit. 0.5 inch of snow in places.
Orienteering long 42:20 [4] 7.5 km (5:39 / km) +40m 5:30 / km
shoes: New Balance MT 101
O event at Mine Falls, Red course, 5.7 km. Fast as always but especially at this time of the year, woods mostly void of undergrowth, some briar in places. A good tempo course; only about 45 seconds bobble at 10: map was not precise; I looked right of the big earth pile, but control was on the left, which I eventually sighted. Other than that no mistakes to speak of, except the usual 'finding the depressions" which cost me up to 15 seconds in each of three controls. Caught up with Tim P on the way to 3, and had him on my tail for a while, but after 7 (which he overran) I must have moved ahead by 1 - 3 minutes. Fun to be out and spiking it.
12 PM
Orienteering 22:00 [3] 3.6 km (6:07 / km) +40m 5:47 / km
shoes: New Balance MT 101
Then an unofficial 'cool-down" on the Brown course. Listed as 2.5 k but also a big detour included to avoid swimming over the stream. (as on Red). Half the controls were deja-vu's but approached them from a different direction, so, still some navigation to be done. My soaking feet were getting chilly by the end. Thanks the Commons/Miller and Kotowski's for putting it on.