Training Log Archive: ccsteve

Event: ROC - Durand Eastman - Picnic and Motala
 

Motala in Durand Park. Overall it turned out reasonable well - 5 minutes from Mike, 30 seconds from Rob S.

Splits:
B - 3:07, 2:30, 2:04, 1:32, 1:04, 2:54
A - 2:05, 1:49, 1:32, 3:22, 1:50
D - 2:10, 1:53, 2:41, 1:56, 1:29
C - 4:55, 2:45, 1:01, 2:44, 2:31, 3:09,

A bit of difficulty finding the control flag at the second control of B and then at the second of C.

Motala - Splits

Walking at Ellison with my daughter - checking how this map should be progressing...

Scoping out the sprint for the event. So while it was hot, damp and muddy, I don't think the time is good. I'm looking for a 17-18 minute event for me which will make it ~12 minutes for strong runners...

Looks like I need to pull out a leg that is probably nice for a regular event but too long for this sprint.

The start needs to get reset to allow a white course that is safe and fun.

And I've got to figure out what sort of a funk I'm in - this pace was awful... (While I was following the course, there was no navigation involved. (though I did try one route choice that I thought was inferior and believe that to be the case - but still...)

C • pace 2

Show at Cherry Ridge.

Hot and humid though not as hot as during the day...

Over to the little park for the 100m intervals with the heart rate monitor.

9:00 / 1 mi warmup, 2:00 rest.
18.8, 20.0, 19.3, 20.2, 19.1, 21.0, 19.9, 20.2, 2:00 rest
18.8, 20.9, 19.9, 20.4, 19.7, 20.7, 2:00 rest
19.3, 21.1, 20.8, 20.2, 2:00 walk
9:51 warmdown
[1st of every pair of runs is downhill a little, second is uphill a little]

I saw a very good recovery during the rests, but not as much during the 30 seconds between runs. Probably need to move out to 400m intervals, but this was fun.