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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ernst

In the 7 days ending Aug 1, 2023:

activity # timemileskm+m
  Trail running4 4:50:33 29.98(9:42) 48.24(6:01) 408
  Road Running4 4:36:29 34.86(7:56) 56.1(4:56) 430
  Walking2 1:35:57 3.15(30:27) 5.07(18:56) 60
  Cycling - Bianci Mt Bike1 45:19 8.61(5:16) 13.86(3:16) 184
  Running1 20:29 1.87(10:57) 3.01(6:48) 11
  Total11 12:08:47 78.47(9:17) 126.28(5:46) 1091
  [1-5]11 10:41:48

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WeThFrSaSuMoTu

Tuesday Aug 1, 2023 #

5 PM

Running warm up/down 20:29 intensity: (2:41 @0) + (1:30 @1) + (3:22 @2) + (9:37 @3) + (3:19 @4) 1.87 mi (10:57 / mi) +11m 10:46 / mi
ahr:115 max:139 shoes: Topo Magnifly 3 (Blue)

Warmup for Yankee HC 10 miler

Road Running warm up/down 4:14 intensity: (15 @1) + (1:21 @2) + (1:56 @3) + (42 @4) 0.55 mi (7:42 / mi) +4m 7:32 / mi
ahr:120 max:140 shoes: Topo Cyclone-2

Warmup w. racing shoes
6 PM

Road Running race 1:09:53 intensity: (13 @0) + (18 @1) + (14 @2) + (23 @3) + (28:44 @4) + (40:01 @5) 10.09 mi (6:56 / mi) +51m 6:49 / mi
ahr:149 max:161 shoes: Topo Cyclone-2

Newburyport Yankee Homecoming 10 Miler

Nice race, weather was perfect, kept it under 7 min per mile, which was my goal. 2nd in age class. 80th out of 626 runners.

I actually won the age class. The originally posted winner seemed to be awfully fast (~ 60 minutes), but is not listed anymore, likely a mistake.
C • Good to see you out there! 4

Monday Jul 31, 2023 #

12 PM

Walking 44:14 intensity: (30:03 @0) + (11:00 @1) + (1:31 @2) + (1:40 @3) 2.1 mi (21:04 / mi) +46m 19:43 / mi
ahr:81 max:125 shoes: Altra Torin 4 Plush

Puppy Walk
Longest so far. A bit of jogging too.
4 PM

Trail running 27:32 intensity: (7 @1) + (12:53 @2) + (8:56 @3) + (5:36 @4) 3.03 mi (9:06 / mi) +15m 8:58 / mi
ahr:120 max:138

Sunday Jul 30, 2023 #

8 AM

Road Running 1:50:19 intensity: (1:47 @1) + (4:23 @2) + (1:22:05 @3) + (22:04 @4) 13.11 mi (8:25 / mi) +184m 8:04 / mi
ahr:127 max:146 shoes: Topo Magnifly 3 (Blue)

ERC Bandstand Half

With the ladies - Mark was with us for the first half. What a refreshing morning compared to before! Felt dry / human / civilized to visit the coffee shop immediately after the run.

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 4

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 4

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.

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