Training Log Archive: TimGood

DVOA French Creek Central. White course. Since I was in Lancaster PA for Iolanthe's birthday, I talked her into going Orienteering. Went with her to keep her company. She only ran to the first, last and finish.

DVOA French Creek Central, red course. Did not run very fast or orienteer very well. I could use a lot more practice on this type of terrain. Splits are posted.

Red - Splits

7:50am Around Iwo Jima.

DCRRC SLR. 7am. Iwo Jima, Glover Archibald trail to Van Ness and back, 1 loop of Roosevelt Island.
No big orienteering event this weekend (QOC NOD event is to late in day, I have to be in PA then) so I went back to training. 6 weeks since my last long run and my milage has suffered.

At Whirling Squares 8-10pm.

Scheduled DCRRC 8k race was cancelled due to dire weather predictions. (rain, wind, flood, hail). Some schools even got out early and they cancelled a lot of evening activities. I paid attention to weather report and did not go running. It sprinkled for a minute or two but all bad weather was south of here.

At B and B. 7:30-9:30.

Warmup 1720m 9:46. Included some strides. also did some step drills, knee lifts and butt kicks.
Cooldown 980m 7:04

DCRRC Wed track work. Washington and Lee HS. 7pm. 3 x 1 mile (for some reason we did actual miles instead of the 1600m we normally do) with lap jog rest after each. Then 2 x 400m at a fast pace. about 2min and 200m rest before each quarter. Miles were supposed to be in 10k-5k pace (6:08 - 5:52) and faster each time. Splits 6:04.8 (2:20) 6:01.2 (2:39) 5:54.5 (2:40) (2:14) 70.6 (2:02) 71.7
Felt horrible during warmup and thought about just running 6:30s but felt fine once we started.

At Boomerangs 8:30-9:30. Went dancing as usual but spent more time sitting around and talking than actual dancing.