Training Log Archive: TomNIn the 7 days ending Mar 14, 2016:
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Monday Mar 14, 2016 #
Core strength 20:00 [3]
Sunday Mar 13, 2016 #
Event: QOC Lake Needwood
Core strength 20:00 [3]
Pushups, 4-min planks, squats, reverse lunges, figure-8s, stretches.
Orienteering race 1:05:00 [5] 6.6 km (9:51 / km) +175m 8:42 / km
shoes: Icebug olx 2nd
QOC Lake Needwood Red. Full disclosure, I consulted on these courses, but don't worry, every time I get out on a course everything is brand-new to me.
I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.
From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.
Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.
The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.
It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.
I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.
From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.
Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.
The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.
It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.
Friday Mar 11, 2016 #
Core strength 20:00 [3]
The usual, with stretches.
Trail Running 50:59 [3] 5.3 mi (9:37 / mi)
shoes: Roclite 280-2015
A slow run around the Greenbelt Park Perimeter Trail. I need a rest day. But hey, 34 miles in the past 7 days, that's crazy!
Thursday Mar 10, 2016 #
Speed work 20:00 [5] 3.8 km (5:16 / km)
shoes: Adrenaline 16
VO2Max intervals at Einstein HS track. Wow, this was a pleasant surprise. I didn't know what to expect, because last years' race results were obviously affected by undiagnosed asthma. Treatment this year has been aggressive and, evidently, effective. For the past 2 years I haven't been able to do these 1k intervals in any better than 4:20. This time, 3x1k with 3 min in between:
4:07
4:12
4:08
I have to go back to 2012 to find better times than that.
4:07
4:12
4:08
I have to go back to 2012 to find better times than that.
Road running 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Adrenaline 16
To and from the track, warmup and cooldown.
Wednesday Mar 9, 2016 #
Road running 47:10 [3] 5.6 mi (8:25 / mi)
shoes: Adrenaline 16
GSFC perimeter road and antenna range, at noontime. The fair-weather runners were out in force.
Tuesday Mar 8, 2016 #
Core strength 20:00 [3]
Morning strength conditioning and streching.
Trail Running 48:18 [3] 5.4 mi (8:57 / mi)
shoes: Roclite 280-2015
Greenbelt Park Perimeter Trail. Saw 2 butterflies, a Mourning Cloak and a Polygonia of some kind. These are both species that overwinter as adults, and are ready to fly as soon as the day gets warm enough.