Training Log Archive: RosstopherIn the 7 days ending Mar 14, 2010:
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Sunday Mar 14, 2010 #
10 AM
Track 20:00 [2]
Warming up on the Harvard indoor track. It would have been nice to run the 3k on a 400m track, but the weather forced us inside. bad weather, illness and time change had our numbers down to 4 at the start, Sam, Katia, Karen and myself. The ladies did a pretty decent cruise while I called various people, I also did a few laps with them and two fast 200s to see what speed felt naturally good (34 and 32 but I was aiming for 37s).
Track 9:18 [5] 3.0 km (3:06 / km)
US Team Time Trial. Hoping to run a 9:15 or faster... my reach goal of 9:05 seemed a little ambitious but the couple of fast laps I ran during the warmup got me feeling like 36 second 200s might be possible (9:00). A little disappointed to miss my goal, but happy to have improved on my previous 3k and this was pretty good for running indoor and without a dude to chase after.
Splits taken at the 3k waterfall start on each lap, so each of the first 14 splits is for slightly more than 200m and the last split is for a bit less.
33
36 (1:09)
37 (1:46)
37 (2:23)
37 (3:00)
37 (3:37)
38 (4:15)
38 (4:53)
39 (5:32)
38 (6:10)
38 (6:48)
39 (7:27)
39 (8:06)
38 (8:44)
34 (9:18)
Splits taken at the 3k waterfall start on each lap, so each of the first 14 splits is for slightly more than 200m and the last split is for a bit less.
33
36 (1:09)
37 (1:46)
37 (2:23)
37 (3:00)
37 (3:37)
38 (4:15)
38 (4:53)
39 (5:32)
38 (6:10)
38 (6:48)
39 (7:27)
39 (8:06)
38 (8:44)
34 (9:18)
C • Nice! 16
Track 20:00 [2]
A shortish cooldown, then Karen led us in some form drills and plyos and finally I ran the end part of Brendan's 3k trying to hit 44 second laps.
Saturday Mar 13, 2010 #
9 AM
Road run 2:24 [2] 0.11 mi (21:49 / mi)
Over to Hammond pond for some more course checking. Rain wasn't too bad.
orienteering 6:44 [4] 0.75 mi (8:59 / mi)
Cruising the white course. nice short loop, a bit cold and slappy on the legs for running in the blueberry.
orienteering 17:27 [4] 1.7 mi (10:16 / mi)
Cruising the Yellow, stopped a bit more, think this one needs a little more work. Of course I have strong feelings about hammond pond because I run here a lot.
orienteering 17:10 [2] 1.43 mi (12:00 / mi)
Caught up with Sam out in the woods, and we did another short loop around the woods.
Friday Mar 12, 2010 #
Note
I have signed up for the New Bedford Half Marathon and, in an unrelated vein, reorganized my AP log colors.
7 AM
Road run 2:06 [2] 0.29 mi (7:14 / mi)
shouldn't really count this, but it's fine for bragging rights. From the front door to the start triangle. Vetting courses for Dan Westerberg for a NEOC meet at Hammond Pond on the 21st of March. He'd already set streamers so there was really very little work for me to do. Liked most of the control locations, would probably tweak just a few to make things just that much better.
orienteering 41:33 [3] 3.18 mi (13:04 / mi)
taking awhile to get warmed up and into orienteering mode. Stopped quite a few places to look for streamers or double check a feature location.
orienteering 20:33 [3] 2.09 mi (9:50 / mi)
Much smoother, more awake and feeling some time pressure to make the last shuttle to Longwood.
Trail run 2:29 [2] 0.26 mi (9:34 / mi)
Cut across the woods to pick up the shuttle to work. Didn't get to all 4 courses today, will try to run the white and yellow in the morning.
5 PM
Road run 31:05 [0] 3.74 mi (8:19 / mi)
dragging on the way home. Well psychologically dragging, I guess I wasn't really running any slower than normal, but it felt like molasses.
Thursday Mar 11, 2010 #
9 AM
Road run 30:34 [2] 3.93 mi (7:47 / mi)
Running to work. I was going to run home too, but when it came down to six pm, I decided it was too cold and I was too hungry. So I took the shuttle home and ate a bowl of cereal while I made dinner.
Wednesday Mar 10, 2010 #
8 AM
Road run 30:23 [0] 4.34 mi (7:00 / mi)
I woke up really early, which is quite strange, and I contemplated going for a 2 hour run, but then I decided that I really needed to finish up writing an article and that left only enough time for my regular commute.
being truly awake at 6 in the morning is a special and rare thing for me.
being truly awake at 6 in the morning is a special and rare thing for me.
5 PM
Road run 41:24 5.31 mi (7:48 / mi)
reading Gswede's AP log makes running seem awesome. I decided that I would add a faster lap around the reservoir to my evening commute. I wasn't pushing all out but, as PG described, trying to run faster than comfortable.
Tuesday Mar 9, 2010 #
8 AM
Road run 30:59 [0] 4.22 mi (7:21 / mi)
To work.
6 PM
Road run 31:39 [0] 2.33 mi (13:35 / mi)
From work, as I needed to come home and pick up my headlamp for CSU training tonight. Amusing in retrospect.
orienteering 19:29 [1] 1.02 mi (19:06 / mi)
CSU night-o training turned into a bit of a user fail, as I hadn't charged my headlamp enough to run with and I hadn't charged my backup light enough to run with.
Ian and Lori were out there running and I had courses designed by both of them Ian's from tonight and Lori's from the night that I missed her CSU training. I guess I'll just try to come back and run these again sometime in the daylight or with fully charged batteries (they're charging right now).
Also, the far side of the hill across the road is very sketchy, doubly so at night.
Ian and Lori were out there running and I had courses designed by both of them Ian's from tonight and Lori's from the night that I missed her CSU training. I guess I'll just try to come back and run these again sometime in the daylight or with fully charged batteries (they're charging right now).
Also, the far side of the hill across the road is very sketchy, doubly so at night.
Monday Mar 8, 2010 #
8 AM
Road run 30:25 [0] 4.0 mi (7:36 / mi)
Woohoo shorts weather. Running to work.
12 PM
Road run 10:11 [0] 1.18 mi (8:38 / mi)
To the track. Normally Monday's are hill days, but I was meeting a friend after work so I took inspiration from the cadets and switched to doing 400s on the track. Beautiful day.
Track 9:51 [5] 1.66 mi (5:56 / mi)
preparing for our 3k time trial on Sunday. Want to remind my legs how to be quick. 6x400 with 30 seconds rest, aiming for 72 seconds as that would give me a 9 min 3k. I'm not going to be able to get there by Sunday, but by the end of the year I think I have a shot at reaching that level.
felt good, even with a bit of wind on the back stretch this pace felt doable. Was getting pretty tired though and I was starting to fall off the pace on the last one.
71
73
71
71
73
74
felt good, even with a bit of wind on the back stretch this pace felt doable. Was getting pretty tired though and I was starting to fall off the pace on the last one.
71
73
71
71
73
74
Road run 10:50 [2] 1.3 mi (8:20 / mi)
back to the lab. running with my shirt off, enjoying the day immensely.