Running warm up/down 15:00  1.0 mi (15:00 / mi) +60m 12:39 / mi
shoes: Yellow Falcons
Calero. Jog out to the start of the training exercise I created for myself.
Orienteering 10:15  ** 1.6 km (6:24 / km) +10m 6:13 / km
spiked:7/9c shoes: Yellow Falcons
Calero. Lovely sunny day, though the ground is very wet. Took a nap in the car (after a very poor night's sleep) before heading out. Love to be out here with the hills so green.
Several days ago figured I had time for one more good physical training before the Champs, and didn't take long to figure out it should be speed work. Then had the idea to do threshold intervals but in terrain, so made myself a short, flatish course at Calero: 1.4km, 10m climb, 9 controls. Idea was to run hard, faster than I would in a Middle course, not worrying too much about navigating, and take 1 min breaks every few minutes. I was in fact able to hit the first 5 controls, but didn't spot #6 or #7, though I must've passed close by. While taking one of the little breaks in the vicinity of #7, relocated by some features below, and then nailed 8 and 9. Grass was getting long and was wet, which made running it tiring. Very fine workout and an enjoyable adventure.
Interval times, with rests in brackets:
235  --- at #3 - 493m, so almost exactly 8 min/mile pace
320  --- between 5 and 6 - about 390m; slowed by climbing
129  --- couldn't sustain this one nearly as long as the first two
52  --- got into O2 debt, wasn't sure where I was, but relocated
121  --- again couldn't sustain very long, stopped short of #9
38 -- ran the last little bit at a somewhat slower pace
Total time of 15:15, with 5 minutes of rest. Pace for the runs averaged 7 mins/km (straight line), which is certainly faster than I can run a Middle course.
Much tougher running in terrain than on a trail! Usually I can do three or four threshold intervals on a trail of about 4.5 mins each. Clearly couldn't sustain that here. All the more reason to run more often in terrain!
The grass wasn't as bad as Day 2 at the J.Grant A-meet last April, but in some places it was nearly so. Sure hope that's not the case at Morgan Territory in ten days, but it certainly could be.
[Orienteering training] [Threshold intervals]
Running warm up/down 17:20  1.2 mi (14:27 / mi)
shoes: Yellow Falcons
Calero. Cool down. After walking for 6 minutes, jogged through some parts of Calero I don't think I've ever been through.