Sunday May 4 |
 | Running 5:00 [3] 0.5 mi (10:00 / mi) | |
| |
| Warm up for 5k x-c |
| Running race 20:36 [5] 5 km (4:07 / km) vdot: 48.1 | |
| |
| Cabin John x-c 5k, faster than last year by about 30secs and no rest up fro race so looking like training work is paying off. |
| Orienteering 1:27:36 [3] *** 12 km (7:18 / km) | |
| 57c |
| Score event at Maryland University - agreed to get all controls with tom strat and david onkst prior to start regardless of time. Somehow got penalized twice for getting wrong answer , although I dispute them both! Most number of controls I have ever seen on one course! (measured straight line route) Good fun but if a bit choppy for some of it with controls within 50m of each other! |
Saturday May 3 |
| Running 30:00 [3] 4.0 mi (7:30 / mi) | |
| |
| Very easy run with some strides thrown in hence a bit quicker than last couple of runs, may race twice tomorrow with 5k first thing and a score event later at Maryland University. |
Friday May 2 |
| Running 39:36 [3] 5.0 mi (7:54 / mi) | |
| |
| Easy run to recover from yesterdays speed session. Keeping the speed down and just getting the time in. Starting to get warm here so start to need acclimatisation to the heat of Summer. |
Thursday May 1 |
| Running (Short Intervals) 43:00 [4] 6.25 mi (6:53 / mi) | |
| |
| Normal 1.5 mile warmup then 12 x400 with 200 recoveries. Started first 4 at 5:40 pace then slowed to 5:46 for second 4 and 5:50 for last 4. Struggled a bit at the end as the session wore on. Slightly short warm down but mowed lawn when I got home which helped as a cool down. |
Wednesday Apr 30 |
| Running 46:30 [3] 6.0 mi (7:45 / mi) | |
| |
| Easy run again , making sure recovered from weekend before going for the interval session again. Still hard mentally to keep pace down and not do all runs at the true "junk" pace ie about 7min/mile. |
Tuesday Apr 29 |
| Running 44:40 [3] 6.0 mi (7:27 / mi) | |
| |
| Easy run with some speed ups in the middle. Should have been an interval day but still feeling a bit tired after weekend. Right quad is still a little strange from falling at Fountainhead. Probably get to intervals either tomorrow or on Thursday and be 400s then. |