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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ernst

In the 7 days ending Feb 6, 2023:

activity # timemileskm+m
  Road Running5 4:18:06 32.44(7:57) 52.21(4:57) 593
  Skate Skiing1 1:45:59 12.6(8:25) 20.28(5:14) 456
  Classic Skiing1 1:12:14 7.57(9:33) 12.18(5:56) 197
  Stationary bike1 1:02:00 15.0(4:08) 24.14(2:34)
  Total8 8:18:19 67.61(7:22) 108.81(4:35) 1246
  [1-5]8 8:17:51

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TuWeThFrSaSuMo

Monday Feb 6, 2023 #

12 PM

Road Running hills 1:22:55 intensity: (1:40 @1) + (5:05 @2) + (36:27 @3) + (39:39 @4) + (4 @5) 10.29 mi (8:03 / mi) +281m 7:26 / mi
ahr:130 max:150 shoes: On Cloudflow(red-white)

Lee Hills: 10 mile Workout
3m WU over the hills, 5x(0.5m tempo uphill, 1 min rest,0.5m MP downhill, 1 min rest), then 2m WD over the hills. Good vertical training: 920 ft climb.

Sunday Feb 5, 2023 #

4 PM

Road Running 38:55 intensity: (4 @0) + (20 @1) + (48 @2) + (5:30 @3) + (32:13 @4) 5.02 mi (7:45 / mi) +67m 7:27 / mi
ahr:136 max:145 shoes: Altra Torin 4 Plush

5 miler around the block
Back to running - balmy after yesterday.

Saturday Feb 4, 2023 #

12 PM

Stationary bike 1:02:00 [2] 15.0 mi (4:08 / mi)

Lunch Ride Stationary Clunker.
Adjusted cadence to music of Paquito D'Rivera and Diego Urcola live at Emmet's Place (with Emmet Cohen). Ballads =uphill, fast rumba = downhill. It's my high-tech.
Wish I could be a the Ski-o.

Friday Feb 3, 2023 #

Event: U.S. Ski Orienteering Championships
 

Thursday Feb 2, 2023 #

10 AM

Skate Skiing 1:45:59 intensity: (32 @1) + (16:33 @2) + (36:33 @3) + (34:27 @4) + (17:54 @5) 12.6 mi (8:25 / mi) +456m 7:34 / mi
ahr:132 max:163 shoes: Atomic Bester - Skate

Gunstock Skate Skiing
Hard-packed trails - fast! Needed to "turn on the breaks' a lot and it took me about an hour and rising temperatures to get comfortable with technique and balancing. All was good in the second hour. Fortunately the steep section of Maple had been groomed this morning and were nice soft corduroy.
1 PM

Classic Skiing 1:12:14 intensity: (7:06 @1) + (35:11 @2) + (28:46 @3) + (1:11 @4) 7.57 mi (9:33 / mi) +197m 8:50 / mi
ahr:113 max:137 shoes: Rossi Xium Classic

Gunstock Classic Skiing:
Then out for some kick and glide. Well, I did not have much kick. I expected colder snow since the forecast was for strong winds and windchill, which did not happen. I had waxed for mid to upper 20's but it was already 30 degrees when I started out. Ooops. The remedy was skating on the steeper hills, and otherwise a lot of double poling.

Wednesday Feb 1, 2023 #

3 PM

Road Running 54:01 intensity: (18 @1) + (14 @2) + (3:04 @3) + (9:03 @4) + (41:22 @5) 7.01 mi (7:42 / mi) +93m 7:24 / mi
ahr:155 max:169 shoes: Altra Torin 4 Plush

Around the block extended to 7 miles
Again having rt quad pains from not doing a warmup. So had to do 4 40s rests to shake it off. All was fine after mile 3. I felt quite a bit out of breath - perhaps due to the cold air.

Tuesday Jan 31, 2023 #

8 AM

Road Running 44:36 intensity: (16 @1) + (18 @2) + (1:09 @3) + (10:08 @4) + (32:45 @5) 5.51 mi (8:06 / mi) +76m 7:46 / mi
ahr:151 max:165 shoes: Altra Torin 4 Plush

Around the block and over Wednesday Hill.
Relaxed pace, watching my form. Hoping to get over hip flexors/glutes/quads pains of the last few months by adding glute stretches to my lower back warm-ups. Uff! This all adds up to half an hour of stretching, but needs to be done.
6 PM

Road Running 37:39 intensity: (24 @0) + (9 @1) + (25 @2) + (4:29 @3) + (19:55 @4) + (12:17 @5) 4.61 mi (8:10 / mi) +76m 7:46 / mi
ahr:143 max:164

Dover Pub Run
Chilly Evening, no warmup. Slow start. Large turnout. This will be the last time for a while for me as I will be resuming Tuesday night choir practice. I'll miss it!

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