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Training Log Archive: ernst

In the 7 days ending Oct 12, 2015:

	activity	#	time	miles		km		+m
	Orienteering	5	5:45:00	18.0	(19:10)	28.97	(11:55)	330	19 /	20c	95%
	Trail running	6	3:00:00	16.6	(10:51)	26.72	(6:44)	210
	Road Running	1	1:01:00	8.6	(7:06)	13.84	(4:24)	150
	Cycling - Bianci Mt Bike	1	25:00
	Total	12	10:11:00	43.2		69.52		690	19 /	20c	95%
averages - sleep:8 weight:136lbs

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Monday Oct 12, 2015 #

11 AM

Trail running 45:00 [3] 4.3 mi (10:28 / mi) +60m 10:02 / mi
shoes: New Balance MT 101

Run to work. Trying out my brand new trail shoes. Indian Summer with above 70 degree temps. Since I had time before meetings I added extra loops on the near-faded trails of NW College Woods. Practiced a good form and even pace with same breathing even on the uphills - I did achieve this by smaller but faster steps. I noticed much less stress on the legs and knees even with moderate uphill acceleration. That is a good strategy for the long distances coming up (Highlander and Road Marathon).
Woods are soo lovely. Wish I'd be outside all day.

5 PM

Trail running 47:00 [3] 4.5 mi (10:27 / mi) +150m 9:28 / mi
shoes: New Balance MT 101

And then home with 4 extra hill loops - emphasis again on accelerating with small steps and upper body extended to alleviate stress on legs and knees. Seems to work. Much less soreness afterwards - or perhaps I am getting in shape ?

Sunday Oct 11, 2015 #

7 AM

Orienteering 40:00 [3] 3.0 mi (13:20 / mi) +70m 12:26 / mi

BD Waking up controls in the logged area (S part of E side). Lovely morning again. Glad to be out - running feels great after initial inertia due to a state of not quite being awake and breakfast still slushing around inside of me. Quite a treat to move from feature to feature with this superb map, virtually error free and controlled. Of course, with a 1:10000 map would have been another story...

3 PM

Orienteering 1:30:00 [2] 4.5 mi (20:00 / mi) +80m 18:57 / mi
shoes: New Balance Road

BD: Collecting Controls N part near Center (E Side). I love this area. Has a tremendous variety and some fast portions.

Saturday Oct 10, 2015 #

Event: UNO Boulder Dash

7 AM

Orienteering 1:20:00 [3] *** 5.0 mi (16:00 / mi) +150m 14:38 / mi
spiked:10/11c shoes: New Balance Minimus

BD: Early morning visiting of controls in the W section of the map. Did a lot of climb. Had no problems. Very enjoyable without race pressure, plus I used a 1:5000 map. Missed the "lonely boulder on the hill side", but quickly relocated. I climbed too much - remember those 2.5 m contours! Started with hat and gloves at about 40 degrees, but quickly warmed up. We are in for a lovely weekend - glad the rain soaked us yesterday but not today or tomorrow.

3 PM

Orienteering 1:00:00 [2] *** 2.5 mi (24:00 / mi) +30m 23:08 / mi
spiked:9/9c shoes: New Balance Road

BD: Collecting controls on the very north part of the W side. Again, lots of fun. Very different area here compared to the S part of the W side and much different from the E side. Much more mellow here in terms of boulders and terrain. This must be the fastest area, but I had to walk while hauling control stands, bags and Epunch units.

Friday Oct 9, 2015 #

2 PM

Orienteering 1:15:00 [2] 3.0 mi (25:00 / mi)
shoes: Icebug

Hanging Controls for BD. Got side-tracked making my way down to a stream. Streams everywhere during steady rain. Was about 100m off the control and could not relocate. This is the same control (# 2 on Brown Sunday I believe) that many caused grief to many competitors. Decided to go to the 5m double boulder control and navigate from there. That worked well.

Thursday Oct 8, 2015 #

5 PM

Trail running 25:00 [3] 2.0 mi (12:30 / mi)

Jog w o.d.J around Spruce Hole and back via Colasante trails. Had actually planned a longer run, but had a busy day with meetings and finishing a paper review. Did my usual leg lifts to let Jena keep up with me. Woods gorgeous now.

Wednesday Oct 7, 2015 #

10 AM

Trail running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Minimus

Run to work with small detour on campus. Bright morning, cool, nice fall colors.

5 PM

Trail running 18:00 [3] 1.5 mi (12:00 / mi)
shoes: New Balance Minimus

looping around the Fogg trails with o.d.J. Slow pace for Jena, but I did
high leg lifts for the entire duration, well almost - for a better workout.

Tuesday Oct 6, 2015 #

7 AM

Trail running warm up/down 15:00 [2] 1.3 mi (11:32 / mi)
slept:8.0 weight:136lbs shoes: Newton MV3

Warm up with od-J on the Fogg trails. Crispy morning, 36 deg F. Sun rising brightly.

Road Running 1:01:00 [4] 8.6 mi (7:06 / mi) +150m 6:44 / mi
shoes: Newton MV3

Wanted to get a road run in for a while now. First one since injury last December. Used racing flats to check if feet and back are still capable. Seemed ok. Focus was on near racing pace, but keeping good form and even pace throughout. Was not bad. I did not get crushed in any way. The cool weather helped. There is hope.

9 AM

Cycling - Bianci Mt Bike 25:00 [2]

Then bike to work on road. And back in the evening

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