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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ernst

In the 7 days ending Jul 29, 2023:

activity # timemileskm+m
  Trail running5 7:41:23 47.16(9:47) 75.9(6:05) 726
  Road Running2 2:06:40 16.18(7:50) 26.04(4:52) 225
  Walking2 1:21:37 2.24(36:26) 3.61(22:38) 27
  Cycling - Bianci Mt Bike1 45:19 8.61(5:16) 13.86(3:16) 184
  Mowing1 29:06 0.74(39:19) 1.19(24:26)
  Running1 23:40 2.71(8:44) 4.36(5:26)
  Total12 12:47:45 77.64(9:53) 124.95(6:09) 1162
  [1-5]12 11:02:45

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Saturday Jul 29, 2023 #

9 AM

Trail running 1:07:09 intensity: (1:19 @0) + (5:14 @1) + (19:42 @2) + (35:32 @3) + (5:22 @4) 6.66 mi (10:05 / mi) +113m 9:35 / mi
ahr:117 max:141 shoes: Topo Terraventure

Saturday leisurely-paced to CW

So atrociously hot and humid when I started - could not move at all. After a mile it normalized as usual. Did a couple of sprints (1/3 mile each) on the double-track section in CW. Then again easy on the way home.
12 PM

Walking 51:43 intensity: (51:18 @0) + (25 @1) 1.05 mi (49:15 / mi) +14m 47:20 / mi
ahr:69 max:90 shoes: Altra dark gray (Torin 4)

Puppy Walk and Black Trumpet Harvesting

Friday Jul 28, 2023 #

7 AM

Trail running 2:15:50 intensity: (33 @0) + (2:59 @1) + (26:13 @2) + (1:23:01 @3) + (23:04 @4) 14.04 mi (9:40 / mi) +189m 9:17 / mi
ahr:123 max:140 shoes: Altra Superior 5 Trail

Morning Trail Grand Tour 14 miler.
W. Foss - Doe Farm - East Foss- McDonald Lot - College Woods - Spruce Hole. Moderate pace, legs feel good. First 2/3 refreshing, then it got a bit hot. Tried to maintain an average pace around 9:40.

Thursday Jul 27, 2023 #

12 PM

Trail running 1:00:02 intensity: (9 @0) + (59 @1) + (16:16 @2) + (36:45 @3) + (5:53 @4) 6.25 mi (9:36 / mi) +91m 9:11 / mi
ahr:121 max:140 shoes: Topo Terraventure

CW and back 6 miler
Legs are heavy, air is heavy, and I am not light! One of these days....

Wednesday Jul 26, 2023 #

8 AM

Road Running 1:32:03 intensity: (10 @0) + (59 @1) + (2:06 @2) + (25:49 @3) + (1:02:26 @4) + (33 @5) 11.11 mi (8:17 / mi) +191m 7:52 / mi
ahr:134 max:153 shoes: Altra Torin 7

Running home after dropping car off.
Madbury-Hayes Rd to Snell Rd and home around the block. 3rd longish run in 3 days. Legs were tired at the beginning and later, right leg did not want to cooperate in the last 4 miles. Getting quite hot, needed all the shade I could get.
1 PM

Cycling - Bianci Mt Bike 45:19 intensity: (33 @0) + (21:30 @1) + (20:43 @2) + (2:33 @3) 8.61 mi (5:16 / mi) +184m 4:56 / mi
ahr:100 max:120

Riding back to pick up the car.

Tuesday Jul 25, 2023 #

12 PM

Trail running 1:43:33 intensity: (18 @0) + (46 @1) + (15:50 @2) + (1:07:09 @3) + (19:30 @4) 10.66 mi (9:43 / mi) +142m 9:20 / mi
ahr:125 max:143 shoes: Altra Superior 5 Trail

Another mid-day 10 miler
Spent the early morning blueberrying.
Surrey to West Foss and home on several loops - basically trying to remain in the shade. Legs felt good.

Monday Jul 24, 2023 #

11 AM

Walking 29:54 intensity: (26:30 @0) + (2:17 @1) + (1:07 @2) 1.19 mi (25:08 / mi) +14m 24:16 / mi
ahr:74 max:112 shoes: Topo Terraventure

Puppy Walk for a Warm-up
12 PM

Trail running 1:34:49 intensity: (17 @0) + (1:39 @1) + (11:19 @2) + (43:54 @3) + (37:40 @4) 9.55 mi (9:56 / mi) +190m 9:21 / mi
ahr:128 max:145 shoes: Topo Terraventure

Doing the hills of College Woods.
Moderate tempo in the midday heat - although quite tolerable in the woods. Started feeling it in the last two miles.

Sunday Jul 23, 2023 #

8 AM

Running warm up/down 23:40 intensity: (22 @0) + (1:22 @1) + (2:31 @2) + (16:21 @3) + (3:04 @4) 2.71 mi (8:44 / mi)
ahr:122 max:145 shoes: Topo Magnifly 3 (Blue)

Warm up around the Annheuser Busch brewery. Getting quite hot in the sun,
9 AM

Road Running race 34:37 intensity: (4 @0) + (24 @1) + (15 @2) + (36 @3) + (28:15 @4) + (5:03 @5) 5.07 mi (6:50 / mi) +34m 6:41 / mi
ahr:146 max:154 shoes: Topo Cyclone-2

Ribfest 5 miler
This was a good race for me. The course is easy with minimal climb but quite sun-exposed. Took a bit of a stop at aid station 3.3 miles (coughing), but then picked it up again. Happy to still be able to run sub-7 miles. 33th overall out of 758, 1st in M60-69. Several wins and placings also by the other members of the New England 65 Plus club.
5 PM

Mowing 29:06 intensity: (23:27 @0) + (5:39 @1) 0.74 mi (39:19 / mi)
ahr:78 max:94

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