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Training Log Archive: ernst

In the 7 days ending Oct 18, 2015:

activity # timemileskm+m
  Orienteering1 4:57:03 19.88(14:56) 32.0(9:17) 104826 /32c81%
  Trail running8 4:14:00 22.5(11:17) 36.21(7:01) 240
  Dancing1 1:30:00
  Cycling - Bianci Mt Bike2 50:00 10.0(5:00) 16.09(3:06)
  Total12 11:31:03 52.38 84.3 128826 /32c81%

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Sunday Oct 18, 2015 #

Event: Hudson Highlander XVIII
 
9 AM

Orienteering race 4:57:03 [3] 32.0 km (9:17 / km) +1048m 7:59 / km
spiked:26/32c shoes: New Balance MT 101

H. Highlander. My first. Loved it! Up my alley, although I cramped during the last loop as I have in most long races in the last 5 years. The cool weather is deceiving: I chose what I perceived to be a comfortable pace, but cumulatively my quads were not happy when I got to # 22 and subsequent controls. With a lot of stopping, massaging, trying to relax I was slowly able to jog again 30 - finish, but only very gingerly. Upside was that I felt quite refreshed when I finished. Next time - I hope there will be one soon - I'll apply the JB strategy: Take it even slower on the trail run and eat and drink and eat and drink.....
Thanks HVO crew for a great event!
C • Length 4

HL - Splits

Saturday Oct 17, 2015 #

11 AM

Trail running 40:00 [2] 2.5 mi (16:00 / mi)
shoes: New Balance MT 101

Easy jog with Jena. Met an older couple down by the new bridge over the Spruce Wood brook. Marveled at the oversized structure. Then back through Emeritus. Feels good to be out.

Friday Oct 16, 2015 #

11 AM

Cycling - Bianci Mt Bike 25:00 [2] 5.0 mi (5:00 / mi)

Bike to work and back
6 PM

Trail running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: New Balance MT 101

Run lightly around Spruce Hole. Try to be relaxed, let's not get sore before Highlander. Legs feel pretty good and new shoes feel better each day.

Thursday Oct 15, 2015 #

11 AM

Cycling - Bianci Mt Bike 25:00 [2] 5.0 mi (5:00 / mi)

Bike to Work and back
6 PM

Trail running 20:00 [2] 1.5 mi (13:20 / mi)
shoes: New Balance MT 101

Jog with Jena
8 PM

Dancing 1:30:00 [2]

Contra Dancing with Swallotail at UNH. Fun event, and many of the old-timers where coming out of the woodwork.

Tuesday Oct 13, 2015 #

7 AM

Trail running warm up/down 15:00 [2] 1.2 mi (12:30 / mi)
shoes: New Balance MT 101

Joggaroo with o.d.J. around Fogg's trail
10 AM

Trail running 27:00 [3] 3.0 mi (9:00 / mi) +30m 8:44 / mi
shoes: New Balance MT 101

Run to work through CW
5 PM

Trail running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: New Balance MT 101

Run home thr CW with a couple of hill sprints added

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 ?

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