Training Archive: levitinIn the 7 days ending 2008-04-13:
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Sunday Apr 13 | ||
| Event: 30th Annual Billygoat Run | ||
| Orienteering race 2:58:00 [4] 13 km (13:42 / km) | |
| ahr:159 max:179 shoes: Jalas2 | ||
| Billygoat run. Going in, I knew my skills were rusty but my stamina was good, and thought my speed would be sufficient.
I found my stamina was good, my skills barely sufficient, and speed was not as good as I had hoped. I fell off the back of a couple of trains. When I was in contact with the map, it was not crucial to be; when I was not in contact with the map, I paid a dear price. When I was orienteering solo, I navigated sanely about 40% of the time. Need more practice. | ||
The Goat - Splits | ||
Thursday Apr 10 | ||
| Road running 38:00 [1] 3.5 mi (10:51 / mi) | |
| shoes: BA6 | ||
| Easy trail run on the ARRT, cut short due to discomfort in my lower L leg.
AOWN note: while loping about as slowly as I've ever run on the rail trail, I noticed 2 wild turkeys off to the right in a wetlands bounded by the trail and a road. I had never noticed turkeys in the area before. | ||
Wednesday Apr 9 | ||
| Road running intervals 35:07 [4] 7.5 km (4:41 / km) | |
| ahr:153 max:178 shoes: BA7 | ||
| Speedwork at Worcester State College track. 800/1200/800/1200 with 400 rest interval in between. Splits: 3:17 for 800#1 (160,171) [3:00 (147,120)] 5:20 for 1200#1 (164,173) [3:31(141,107)] 3:27 for 800#2 (163,172) [3:05(147,125)] 5:13 for 1200#2 (166,178) [3:26(146,123)], then 800 c/d.
Lower L leg felt twingey. Breathing hard, but 2-2 through most of it, 2-1 toward the end of the last interval. Average 800: 3:22 @ HR 162; 1200: 5:17 @ 165. It's clear from how I felt and from the numbers that it's been a while since I've done speedwork. | ||
| Road running warm up/down 10:00 [2] 1.6 km (6:15 / km) | |
| shoes: BA7 | ||
| 3x400 w/u, plus 4x100 strides. Track cluttered with hurdles, benches, garbage cans, walkers, and even a couple of other track people doing intervals (some faster than I). | ||
Tuesday Apr 8 | ||
| Road running hills 41:40 [3] 4.0 mi (10:24 / mi) | |
| ahr:149 max:171 shoes: Jalas2 | ||
| HD to base of Noname Hill, 2x up/down, then back. A new silt fence has gone up in the last week (About f'ing time) to separate the construction (read: incursion) from the wetlands, but some of the marshy land extends underneath the fence :-). A bit sluggish (fatigue from Sunday's race?), less snappy feeling than a week ago on the same course, but faster on the ups and about the same on the downs.
One tumble over the silt fence, scraping my knee a bit. | ||