Training Log Archive: O Joy

OCIN WARS meet at Miami Middletown campus; Green course set by Mike Minium at 4.6 km. Lots of snow on the ground and about 25oF. Messed up C2 by going the wrong way on the trail after trying to short cut over the hill - should have just run the trail. Route choice to C12 was fine but probably not the best - could have approached from the south from the building corner. Quick Route showed me that I lose time to other women on Green in the woods but an pretty fast on the road runs. I need to get more aggressive in the green.

OCIN_MUM_TROL-WARS_Feb_2021_5 Green - Splits

some snow-covered/icy stretches

Moneghetti Fartlek on a treadmill: 6 min wu at 4 mph; 2 X 90 s at 5 mph/90 s at 4 mph; 4 X 60 s at 5.3 mph/60 s at 4 mph; 4 X 30 s at 5.6 mph/30 s at 4 mph; 4 X 15 s at 6 mph/30 s at 4 mph; 5 min cd.

Shifting paces on the treadmill wasn't as scary as I expected. Now that I feel more comfortable on the treadmill, I could increase the speeds for both ON's and OFF's next time.

wu on weird recumbant arms and legs stair climber

Mostly upper body (abs, back, chest press, pull down) + glutes and hips

MF run; wu to S of 75th then distance intervals 3 X 1200 m on:200 m off and cool off home