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Training Log: ernst

In the last 7 days:

	activity	#	time	miles		km		+m
	Trail running	3	5:09:00	31.23	(9:54)	50.26	(6:09)	462
	Road Running	2	1:42:39	13.02	(7:53)	20.95	(4:54)	109
	Cycling - Bianci Mt Bike	1	1:00:32	12.3	(4:55)	19.8	(3:03)	163
	Walking	1	38:18	1.13	(33:53)	1.82	(21:03)	13
	Running	1	4:49	0.58	(8:18)	0.93	(5:10)
	Total	6	8:35:18	58.26	(8:51)	93.76	(5:30)	747
	[1-5]	6	7:50:19
averages - rhr:60

2:07

0:00

Monday Sep 25 #

11 AM

Trail running 1:27:13 8.55 mi (10:12 / mi) +127m 9:45 / mi
ahr:124 max:138 shoes: Topo Terraventure

Shakeout on the Work Loop
Easy does it - concentrating on efficient breathing and keeping HR low.

Walking 38:18 1.13 mi (33:53 / mi) +13m 32:41 / mi
ahr:64 max:90 shoes: Altra Timp4, Orange

Puppy Walk w. Nancy

Sunday Sep 24 #

8 AM

Road Running warm up/down 16:58 1.52 mi (11:10 / mi)
ahr:115 max:129 shoes: Topo Magnifly 3 (Blue)

Warmup with Tom.

Running warm up/down 4:49 0.58 mi (8:18 / mi)
ahr:126 max:145 shoes: Topo Cyclone-2

Just some strides on the way to the start

Road Running race 44:10 6.29 mi (7:01 / mi) +36m 6:54 / mi
ahr:151 max:158 rhr:60 shoes: Topo Cyclone-2

Lone Gull 10k
This was about what I expected given my reduced training since I was recovering from injury in the last 3 weeks. I really faltered on the hills, and had no extra umph left in my legs in the second half. There was a lot of competition - a big turnout of fast youngsters! I was 330th out of 730, 11th out of 48 in M60-69, 4th out of 7 in the USATF Grand Prix 65-69 ranking. I think I remain 2nd in the overall standing of the GrandPrix.

Saturday Sep 23 #

9 AM

Road Running 41:31 5.21 mi (7:58 / mi) +73m 7:38 / mi
ahr:136 max:148 shoes: Altra Torin 7

Easy around the block
That felt reasonably decent for a pre-race warmup. Nice and cool out, roads are quiet.

Friday Sep 22 #

5 PM

Cycling - Bianci Mt Bike 1:00:32 12.3 mi (4:55 / mi) +163m 4:44 / mi
ahr:97 max:117

Mt Biking on a Nearby Road Loop.
1 hour before dinner and sunset. All the roads seemed to have been recently resurfaced, which made for a very smooth ride. Had to check out the Packers Falls Rd road closing. It is being closed for one month for the rebuilding of a culvert overpass over a small stream. Not a high-priority project it seems.

Thursday Sep 21 #

5 PM

Trail running 1:34:03 9.55 mi (9:51 / mi) +150m 9:23 / mi
ahr:130 max:153 shoes: Topo Terraventure

Another Variation on the "work loop".
Added a couple in CW - ran by some rec sports and looped around. Usual pickup in the 2nd half. I am still short striding b/c of glute issue, but it is getting close to normal. Love these cool evenings. Couldn't quite fit in a 10 miler before dark.

Tuesday Sep 19 #

12 PM

Trail running 2:07:44 13.13 mi (9:44 / mi) +185m 9:19 / mi
ahr:132 max:152 shoes: Altra Timp4, Orange

Skipping Lunch for a Lunch Run - Trail Half
All on Durham trails and a bit of roads.: Surry to PF, then Doe, E. Foss to W Foss and Coll Woods. Went to see the roaring Packer's Falls and the gushing Oyster River. Two almost knee-deep stream crossing which I found refreshing and a good occasion to wash up legs and shoes. (Doe to E Foss; and Oyster Riv Forest to Spruce Hole). T'was a great day for it!

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