Training Log Archive: maprunnerIn the 7 days ending Jun 8, 2013:
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Saturday Jun 8, 2013 #
11 AM
stretch 1 [0]
Nordic track 20:00 [1]
orienteer 25:40 2.25 km (11:24 / km) +52m 10:14 / km
ahr:170 max:209 18c
I set a short course on campus. I picked specific types of control locations, which can be hard to read on the run: canopies, stairs and inside corners of uncrossable walls. I also avoided any hills! I had not been to many of these sites before, which was good for a training exercise.
This was fun! I was a little tired and stiff at the beginning, but I was able to keep up the pace and read the map well. Had to make one detour around some construction (from 9 to 10). Glad to have a clean, steady, sprint effort. Always good when my HR avg is 170+ for a sprint.
This was fun! I was a little tired and stiff at the beginning, but I was able to keep up the pace and read the map well. Had to make one detour around some construction (from 9 to 10). Glad to have a clean, steady, sprint effort. Always good when my HR avg is 170+ for a sprint.
Friday Jun 7, 2013 #
5 PM
stretch 1 [0]
cycle 1:13:00 [1] 11.31 mi (6:27 / mi) +97m 6:17 / mi
ahr:105 max:130
Beautiful spring evening. Really enjoyed my ride tonight.
Thursday Jun 6, 2013 #
6 PM
stretch 1 [0]
run/walk hills 25:00 3.19 km (7:51 / km) +66m 7:06 / km
ahr:156 max:188
Ulrik's hill repeats with Mike, Matt and Ulrik. My legs were tired from yesterday, so I really felt the hills tonight. I decided to stop after two repeats, because I don't like to suffer :) It's too bad, because it was perfect weather.
And it turns out that I went faster than usual, which also might explain why they felt so tough.
6:37
6:41
And it turns out that I went faster than usual, which also might explain why they felt so tough.
6:37
6:41
Wednesday Jun 5, 2013 #
9 PM
stretch 1 [0]
run/walk 45:00
run race 17 [5] 0.1 km (2:50 / km)
Corporate Challenge 100m race. I had two goals: not freeze up with nervousness (like last year) and beat last year's time.
Started warning up at 8:30 for a proposed start time of 8:50. Ended up running at 9:40 pm (past my bedtime!) so I did a longer warm up than planned.
I started from a crouch this year, instead of a standing start. I felt calm and ready to race, so I did improve that, compared to last year.
I remember more of this race. Again, I was dead last (but in the fastest-seeded heat) with about 20 m to go, but two women were in my sight. So I pushed a bit (which shows that I was not yet at max, if I could push some more) and managed to just beat them.
Final result: 6th place (F50-54) in 17.312 seconds. Last year, I was 14th (F45-49) in 17.200 seconds. Not a big difference, but still slower. Bummer. Need to improve next year. Maybe I should actually practice, and race more than once a year ? :)
Started warning up at 8:30 for a proposed start time of 8:50. Ended up running at 9:40 pm (past my bedtime!) so I did a longer warm up than planned.
I started from a crouch this year, instead of a standing start. I felt calm and ready to race, so I did improve that, compared to last year.
I remember more of this race. Again, I was dead last (but in the fastest-seeded heat) with about 20 m to go, but two women were in my sight. So I pushed a bit (which shows that I was not yet at max, if I could push some more) and managed to just beat them.
Final result: 6th place (F50-54) in 17.312 seconds. Last year, I was 14th (F45-49) in 17.200 seconds. Not a big difference, but still slower. Bummer. Need to improve next year. Maybe I should actually practice, and race more than once a year ? :)
Tuesday Jun 4, 2013 #
stretch 1 [0]
erg 15:00 [1]
Nordic track 15:00 [1]
An easy night. Saving myself for my 17 seconds of effort tomorrow night.
Monday Jun 3, 2013 #
7 PM
cycle 21:00 [1] 3.56 mi (5:54 / mi) +11m 5:51 / mi
ahr:107 max:127
stretch 1 [0]
Just time for a quick ride around my favorite woods loop
Sunday Jun 2, 2013 #
11 AM
stretch 1 [0]
run/walk 2:00:00 11.99 km (10:01 / km) +87m 9:40 / km
ahr:149 max:171
Joined Mike and Ulrik at Clinton for a long trail run. This was my first two-hour run of the season, so I did 9/1 (run/walk) repeats. Mike decided it was s good day to push the pace (it was a very pleasant 60 degrees) but I was determined to just survive today, so I did not push the pace. Glad I took some Clif Block with me. My lap leading up to 90 minutes was one of my slowest; my lap after 90 minutes (when I took a Clif Block) was my fastest. I also took some Clif Block at 30 and 60 minutes. Not sure I needed it at 30; may change that pattern in the future.
Legs are very tired now.
Legs are very tired now.