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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ari-o

In the last 7 days:

activity # timemileskm+m
  Run1 47:02 6.1(7:43) 9.82(4:47) 57
  Total1 47:02 6.1(7:43) 9.82(4:47) 57
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0:47
0:00
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Sunday Sep 25 #

11 AM

Run warm up/down 14:15 [1] 1.6 mi (8:54 / mi) +10m 8:44 / mi

Run over to Allston for my first 5k ever.

Saw a guy running up the onramp towards the toll plaza on to the westbound Turnpike. Uh …

Run race 18:17 [4] 3.1 mi (5:54 / mi) +47m 5:38 / mi

So, the 5k. Weather eerily reminiscent of last spring's marathon debacle: cool, dry, breezy, and very sunny. I did some strides before and lined up in the 5th or 6th row and realized I'd probably want to move up. Tied shoes, gun went off, and I burned some matches getting a better position.

I felt good for the first uphill mile and worked my way in to maybe 7th place, running a 5:47 split even uphill and into the wind. My legs were not exactly fresh after yesterday's "fun" though, and didn't respond to more power. I didn't have the ability to put the hammer down and got passed by a pack and didn't keep up with them. Sub 6 all the way, but I should have dramatically neg-split the last downhill (downhill, with the wind) but didn't. A bit of a kick down Brighton Ave but not nearly enough to break 18.

Well, there's always next time. Without 4 hours of orienteering the day before. Even still, that's a vdot of 55 exclusive of the climb, which would predict a 2:55 marathon. Throw in the attackpoint-calculated climb metric, it would be 2:48. So, okay.

Run 14:30 [1] 1.4 mi (10:21 / mi)

Run home, with food and beer. Not fast.

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