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Training Log Archive: ernst

In the 7 days ending Oct 10, 2022:

activity # timemileskm+m
  Trail running6 6:02:13 35.47(10:13) 57.08(6:21) 556
  Orienteering3 2:54:50 10.43(16:46) 16.78(10:25) 35916 /20c80%
  Total8 8:57:03 45.9(11:42) 73.87(7:16) 91516 /20c80%
  [1-5]8 8:54:47

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Monday Oct 10, 2022 #

8 AM

Trail running 59:26 intensity: (40 @0) + (3:40 @1) + (4:25 @2) + (26:05 @3) + (24:36 @4) 5.03 mi (11:49 / mi) +93m 11:10 / mi
ahr:126 max:149 shoes: Altra Torin 4 Plush

Social 5 miler on the Goldham Ranch Trails.
On short notice on a breathtakingly gorgeous morning surrounded by flaming foliage. Thanks Jess!
4 PM

Trail running 52:44 intensity: (24 @0) + (19 @1) + (3:23 @2) + (35:06 @3) + (13:32 @4) 5.88 mi (8:58 / mi) +82m 8:36 / mi
ahr:127 max:146 shoes: Altra Lone Peak 4.5

Afternoon Run to CW (Work Loop CCW)
After a bit of rain. Relaxing the legs while keeping a good tempo.

Sunday Oct 9, 2022 #

9 AM

Orienteering warm up/down 9:59 intensity: (4 @0) + (20 @1) + (3:03 @2) + (6:18 @3) + (14 @4) 0.77 mi (12:58 / mi) +41m 11:07 / mi
ahr:119 max:134 shoes: VJ Falcon w spikes

Orienteering race 1:05:31 intensity: (13 @0) + (18 @1) + (5:50 @2) + (25:48 @3) + (32:39 @4) + (43 @5) 3.51 mi (18:40 / mi) +128m 16:46 / mi
ahr:132 max:160 spiked:8/12c shoes: VJ Falcon w spikes

Orienteering U.S. Masters Champs CT Day 2, Brown-X.
I blew it today. Two monumental mistakes: At # 4: Classic beginner mistake: came over the hill, tried to navigate by vegetation patches and contours and forget to check compass - drifted north and nothing made sense for a while (7 min). Then the pit in the thicket - I could have gauged its location from the many people coming out of it, but instead did my "own thing" and circled brainless, then bailed out to the W. little trail where there was a firm attack point. I posted 2nd to last !! on this control. That bumped me out of the medals. Grrrr. The rest was enjoyable. There will always be another opportunity for improvement.

BrownX - Splits

Saturday Oct 8, 2022 #

Event: NEOC - 2022 Masters Nationals
 
11 AM

Trail running warm up/down 4:22 intensity: (19 @0) + (26 @1) + (35 @2) + (2:01 @3) + (1:01 @4) 0.45 mi (9:42 / mi)
ahr:119 max:141 shoes: VJ Falcon w spikes

Orienteering race 36:14 intensity: (1:55 @2) + (16:35 @3) + (16:33 @4) + (1:11 @5) 2.46 mi (14:44 / mi) +89m 13:15 / mi
ahr:132 max:156 shoes: VJ Falcon w spikes

Brown X course at Masters Champs, Bigelow State Park.
Forgot to start my Garmin at Start, actual time: 45:19
Distance about 3 miles
Route mistake on # 5 and bobble at the control: 3min
That's were I lost it to Pavlina by 20 seconds.
Also a small time loss at # 1 - went to the dot knoll control first.
Otherwise reasonably clean run, but lots of hesitation.

BrownX1 - Splits

Friday Oct 7, 2022 #

11 AM

Trail running 53:11 intensity: (5 @0) + (25 @1) + (3:33 @2) + (32:51 @3) + (16:17 @4) 5.5 mi (9:40 / mi) +46m 9:25 / mi
ahr:128 max:144 shoes: Altra Torin 4 Plush

More celebrating Fall colors...
To Carriage Way tract then Thompson Farm loop: Relaxed pace. Stimulating legs but not thrashing them.

Thursday Oct 6, 2022 #

12 PM

Orienteering 1:03:06 intensity: (1:18 @1) + (13:48 @2) + (43:43 @3) + (4:17 @4) 3.69 mi (17:06 / mi) +101m 15:46 / mi
ahr:121 max:143 spiked:8/8c shoes: VJ Falcon w spikes

Orienteering at Pawtuckaway
I did the Red course rom the Nat. Ranking event Part 1 of Big Island plus control # 12 and around . I did not have time for more b/c of a ZOOM meeting at 2 pm. Navigation was good. Since I had vetted the locations a month ago but going in the opposite direction, I knew the control locations which gave me good conformation that I was at the correct locations. I needed this "confidence builder" for this weekend's masters champs.
4 PM

Trail running 1:10:13 intensity: (7 @1) + (48 @2) + (30:51 @3) + (38:06 @4) + (21 @5) 7.5 mi (9:22 / mi) +144m 8:50 / mi
ahr:133 max:154 shoes: Altra Lone Peak 4.5

Autumn Afternoon Trailing
The work loop plus 4 hill workouts in CW, just because it felt great to be out there. Legs feel strong after a the O in the morning.

Tuesday Oct 4, 2022 #

11 AM

Trail running 2:02:17 intensity: (31 @0) + (5:03 @1) + (19:16 @2) + (50:41 @3) + (42:58 @4) + (3:48 @5) 11.11 mi (11:00 / mi) +191m 10:27 / mi
ahr:127 max:157 shoes: Altra Lone Peak 4.5

Exploring from Powder Major - Not the fastest trails
Beautiful day - my favorite season. Woods are turning golden now.

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