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Training Log Archive: ernst

In the 7 days ending Dec 1, 2018:

activity	#	time	miles		km		+m
Road Running	5	3:03:22	24.1	(7:37)	38.78	(4:44)	365
Trail running	4	1:34:46	8.8	(10:46)	14.16	(6:41)	125
Orienteering	1	1:05:15	4.24	(15:23)	6.82	(9:34)	145
Walking	1	25:00	1.5	(16:40)	2.41	(10:21)	20
Total	10	6:08:23	38.64	(9:32)	62.19	(5:55)	655

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Saturday Dec 1, 2018 #

10 AM

Trail running warm up/down 10:00 [2] 0.7 mi (14:17 / mi) +10m 13:40 / mi
shoes: VJ Falcon w spikes

11 AM

Orienteering race 1:05:15 [3] 4.24 mi (15:23 / mi) +145m 13:55 / mi
shoes: VJ Falcon w spikes

UNO event at Beaver Brook. Red Course 5.7 k. This time from the Brown Lane Barn in the center of the map. A nice course, set by Pete and "executed" by J.J. Different from the usual clockwise course out of the Maple Hill Farm.

I tried to be relaxed, not pushing my pace too much being wary of the "difficult" terrain on the W side. Indeed the course looped us back and forth from # 6 to # 15 in that terrain. The only "major" mistake I had was at #9 (2 min), I overshot, was not able to read the terrain details around the circle, then headed back wandering and looking around and spotted it.

With the leaves down and good visibility, I relied mostly on precision compass and distance which worked. Just took it slow in the difficult sections. Ended up winning with 15 seconds to spare. Fun event! Thanks J.J. , Nancy and helpers.

Red - Splits

Friday Nov 30, 2018 #

11 AM

Trail running 24:48 [3] 2.66 mi (9:19 / mi) +25m 9:04 / mi
shoes: New Balance MT 910 sz 9

Run to work. usual way.

4 PM

Road Running 28:51 [3] 3.7 mi (7:48 / mi) +35m 7:34 / mi
shoes: New Balance MT 910 sz 9

Running home via fish pickup. Just in time before dark.

Thursday Nov 29, 2018 #

3 PM

Road Running 1:05:04 [4] 9.05 mi (7:11 / mi) +150m 6:50 / mi
shoes: On Cloud light gray

Long run, since I had my work at home (grading). I have been feeling a bit sluggish lately so a longer run seemed appropriate. Perfect conditions (35F) but some headwind gusts.
Over the Wednesday Hills to Lee, then Lee Hook Rd to Wiswall, then back on PF Road and onto Wednesday Hill Road to Jenkins and back home. I was hoping to do 10 miles but it was getting dark and I did not want to spook the car drivers. I started slow (mile 1 at 8 min), but then got into a bit more of a tempo groove. Kept that going to the end. Legs felt good. The new On shoes are great: that feel of flying at least for the first 2 miles.

Wednesday Nov 28, 2018 #

9 AM

Road Running 18:20 [3] 2.3 mi (7:58 / mi) +20m 7:46 / mi
shoes: On Cloud grey-black

Run to work. Knees have been achy since the weekend but seem to feel a bit better today. A bit more umph than Monday.

Trail running 29:48 [3] 2.7 mi (11:02 / mi) +50m 10:26 / mi
shoes: On Cloud grey-black

Running home. Again just before dusk. The direct route plus the CW hill detour.

Tuesday Nov 27, 2018 #

Walking 25:00 [1] 1.5 mi (16:40 / mi) +20m 16:00 / mi

Brisk walk to and from car to work. Otherwise a long day at work. No time for a run.

Monday Nov 26, 2018 #

9 AM

Road Running 20:05 [3] 2.3 mi (8:44 / mi) +20m 8:30 / mi
shoes: On Cloudflow dark grey

Run to work with trail cut-off via dam and muddy waterworks construction area. Wet snow and puddles here and there...

4 PM

Trail running 30:10 [3] 2.74 mi (11:01 / mi) +40m 10:32 / mi
shoes: On Cloudflow dark grey

Home on the trail at dusk. Snow in the woods make for better visibility in the dark. Still some slippery and some muddy areas. slow going.

Sunday Nov 25, 2018 #

Note

The weather forecasters predict a foot+ of snow Monday/Monday night in the M.Wash Valley, and cold temps thereafter. Wow! Unfortunately all rain in the seacoast area. Gunstock may get ~ 6 inches.

1 PM

Road Running 46:02 [4] 6.25 mi (7:22 / mi) +135m 6:54 / mi
shoes: On Cloud grey-black

Running to Lee and back with a few hill detours. Did all the hills as tempo. This was hard. With all the other winter activities, (shoveling, skiing), seemed like some running muscles needed to be woken up. I need to be able to keep the momentum going all winter....

Road Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) +5m 9:42 / mi
shoes: On Cloud grey-black

Garmin did not kick in as I planned. Hence a warm up.

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