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Training Log Archive: maprunner

In the 7 days ending May 5:

activity # timemileskm+m
  hiking1 1:00:00 3.11(19:19) 5.0(12:00) 50
  jog/walk2 55:00 2.46 3.96 15
  sprint drills1 30:00
  yoga1 30:00
  weights1 30:00
  run1 28:18 3.11(9:07) 5.0(5:40) 35
  orienteer1 24:53 1.55(16:06) 2.49(10:00) 13
  aerobics1 20:00
  Total8 4:38:11 10.22 16.45 113

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Saturday May 5 #

6 AM

jog/walk warm up/down 20:00 [2]

7 AM

run race 28:18 [5] 5.0 km (5:40 / km) +35m 5:28 / km

KC Corporate Challenge.
I felt ready for this race. I knew what to expect and I trained well.
I ran my own race, not trying to keep up with or pass anyone. I kept looking at my watch to make sure I was on pace.
The long uphill didn't seem as bad this year, but I did struggle on the last uphill after the turn around. I felt good as I pushed down the hill.

When my watch beeped at 5k (I measure this race as 5.13k) I knew it was time to sprint it in. But the finish looked closer than I remembered and I thought, I'll get a PR easily, so I eased back a bit towards the finish.

I start my watch a bit before the line, and stop it after the line, so I don't know (at that moment) what is the chip time. My self-timing said 28:22 and my PR is 28:20. Shit, I may have just tied my record and not broken it! I was so mad at myself for easing up near the finish. I definitely had something left in the tank and could have gone harder.

I chatted with my coworkers at the finish (we had a record 21 participants this year, thanks to my efforts to badger everyone) and hung out until everyone was done.

When I got home, I found that the chip times were already posted. I searched for my name with dread, but was thrilled when it came up as 28:17.5. Whew, I had done it after all! Learned my lesson, and I'll push harder at the finish next year.

Won't know the full results by company and age group for a few days.

Friday May 4 #

3 PM

Note

Goals for tomorrow's KCCC 5K
1. PR
2. Top 10 in F55
5 PM

orienteer 24:53 [3] 2.49 km (10:00 / km) +13m 9:45 / km

I pulled out Mike's old 100-control course from West Campus. Wanted to take it easy physically but still have a bit of an orienteering challenge. So I did the odd numbered controls without stopping (if possible).

This was fairly hard, in just reading the map. As evidenced when I left 7 and found the bus stop, which I read as 11 and turned to go to 13. Wrong!

Couldn't get exactly to 21 since it is now behind some construction fencing.

http://sprintseries.org/doma/show_map.php?user=map...

Thursday May 3 #

aerobics 20:00 [1]

A little bit of dancing around at lunch time, since I was getting a facial after work.

Aldo, we picked Derby horses at work. I got Solomini

Wednesday May 2 #

weights 30:00 [1]

yoga 30:00 [1]

Tuesday May 1 #

5 PM

jog/walk 35:00 [2] 3.96 km (8:50 / km) +15m 8:40 / km

I wanted to get in a short jog this week, but include some running at race pace, just so I can remember how sucky it feels.

Monday Apr 30 #

sprint drills 30:00 [1]

Sunday Apr 29 #

1 PM

hiking 1:00:00 [1] 5.0 km (12:00 / km) +50m 11:26 / km

I wanted to take it easy on my knees and legs today, so I went for a quick hike at Clinton. My knees still hurt occasionally going down hill, or under torque. I need to be careful until the 5K race on Saturday

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