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Training Log Archive: Tundra/Desert

In the 7 days ending Feb 23, 2003:

activity # timemileskm+m
  Easy running6 2:40:14 17.83(8:59) 28.7(5:35) 326
  Orienteering2 1:09:28 5.72(12:09) 9.2(7:33) 18328 /32c87%
  Short intervals1 52:50 6.03(8:46) 9.7(5:27)
  Race1 29:19 4.97(5:54) 8.0(3:40) 3
  Strides4 23:17 3.11(7:30) 5.0(4:39) 7
  Warmup3 12:23
  Running with weights1 3:01 0.37(8:05) 0.6(5:02)
  Total7 5:50:32 38.03(9:13) 61.2(5:44) 51928 /32c87%

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MoTuWeThFrSaSu

Sunday Feb 23, 2003 #

Easy running 6:06 [2] 1.2 km (5:05 / km) +8m 4:55 / km

Warming up before the BAOC Sprint Champs.

Warmup 4:00 [1] 0.0 km

Ghetto stretching.

Strides 2:10 [3] 0.6 km (3:37 / km) +7m 3:25 / km

2×(0:20 easy + 0:40 T-pace stride).

Orienteering 14:34 [4] 2.9 km (5:01 / km) +43m 4:41 / km
ahr:170 max:178 spiked:8/10c

BAOC Sprint Champs: Prologue. Two booms. Syd got me by 21 seconds. I was very pleased with the speed and the intensity, but upset about the booms.

Orienteering 14:52 [4] 3.0 km (4:57 / km) +45m 4:37 / km
ahr:168 max:176 spiked:11/12c

The Chase: the first few legs were extremely short. I gained sight of Syd halfway to #3, and made up a whopping 2 seconds, as the splits indicate, at #7. At that point, the flight mode changed from "some nav" to "run Syd into the ground", as we were facing a 6-contour hill. Alas, there was one control some way up the hill, which Syd punched and I did not see him punch. I got 100 m past the control by the time I took the first look on my map on the hill. Then I looked at the HRM, and it became clear I had skipped one. The race was over.
At the control (#8), Rex caught up, but them he got so excited that, in turn, skipped #9. The extra 235 m—one minute 15—were too much to try to overcome over the remaining 1.4 km.
I was upset not so much at the fact that I boomed three times over the two runs, but that I seemed to have no speed advantage whatsoever over Syd. With all the training. But then, he didn't have a 5-miler the day before; my HR was suspiciously low for the Chase, as I could never get it to where it was on Saturday. But then, why should it matter?

Saturday Feb 22, 2003 #

Easy running 14:24 [2] 2.7 km (5:20 / km)

Warming up before the Ripon Almond Blossom 8 km run.

Warmup 4:00 [1] 0.0 km

Stretching.

Strides 2:42 [3] 0.6 km (4:30 / km)

2×(0:20 easy + 1:00 T-pace stride).

Race 29:19 [4] 8.0 km (3:40 / km) +3m 3:39 / km
ahr:178 max:184

The 8K. Started about 10 seconds/mile too fast, but didn't pay for it: 5:40 5:50 6:08 6:05 5:36. The 3rd and 4th mile splits were slow because of headwind on a farm road from about 2.4 to 3.4 miles (the return portion was in the town). Alone after about 2.6.
The race was much, much more than I had expected. A large crowd, mile marks surveyed down to an inch—check this out!, nice swag, a T-shirt, food. Raises my opinion of the people in Central Valley somewhat. If they could only do something about that chicken-farm fragrance...

Note

Vdot = 57, as expected. At the observed rate of 1 Vdot/month improvement, I'll hit my pace goals right before the Jukola.
Next Vdot target: 5:05 for the Jr Training Camp mile. (I hope it is a correct mile.)

Note

Apparently, I should not expect race results for this one. Oh well.

Friday Feb 21, 2003 #

Easy running 34:59 [2] 7.0 km (5:00 / km) +20m 4:56 / km

Lawrence.

Strides 8:35 [3] 1.8 km (4:46 / km)

Strides on Reamwood. 180 182 183 180 180 182.

Thursday Feb 20, 2003 #

Easy running 27:22 [2] 5.2 km (5:16 / km) +23m 5:09 / km

Shortening the run to be just around the block was definitely a good idea. Turns out I had pulled a bunch of little muscles on the right side yesterday.

Strides 9:50 [3] 2.0 km (4:55 / km)

Strides, apartment: 180 175 180 181 182 180. Must concentrate.

Wednesday Feb 19, 2003 #

Easy running 10:04 [2] 2.0 km (5:02 / km)
ahr:157

Warmup at De Anza with Syd.

Warmup 4:23 [1] 0.0 km
ahr:92

Stretching.

Short intervals (Economy) 52:50 [5] 9.7 km (5:27 / km)
ahr:150 max:177

400s, lap rest. Goal was 77: 76.6 77.3 75.1 72.5 (calm down, Beavis! he, heh-heh, heh.) 74.8 74.2 75.6 76.3 75.9 75.4 74.1 74.0.
Syd struggled somewhat and averaged 80. It was windy. Tapio appeared exactly when we were finishing the last rest lap.

Tuesday Feb 18, 2003 #

Running with weights 3:01 [2] 0.6 km (5:02 / km)

Light rail from work.

Monday Feb 17, 2003 #

Easy running 1:07:19 [1] 10.6 km (6:21 / km) +275m 5:37 / km
ahr:137 max:150

From Eureka Canyon Road in Corralitos to the start of the last training session: Nisene Marks (yeah). The goal of the session was downhill running through crappy, steep terrain. The run to the start went amazingly slow for the four of us. It turned out that the four shared a common bond: a sometime-started doctorate. Well, Syd still has a chance.

Orienteering (Some map memory) 40:02 [3] 3.3 km (12:08 / km) +95m 10:36 / km
ahr:155 max:169 spiked:9/10c

The session. Nailed all but one; tried suicidal sidehill routes. Body orientation mostly vertical.

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