Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Mar 23, 2014:

activity

time

miles

+ft

road running

4:36:29

32.2

(8:35)

51.82

(5:20)

1308

track

1:34:29

11.93

(7:55)

19.2

(4:55)

Total

6:10:58

44.13

(8:24)

71.02

(5:13)

1308

averages - rhr:51 weight:132.8lbs

1:10

0:00

» now

Sunday Mar 23, 2014 #

Note

Nice to hear that the sprints went well today. Also nice to see more juniors doing well.

12 PM

road running 1:08:59 [3] 8.3 mi (8:19 / mi) +332ft 8:01 / mi
rhr:51 shoes: pegasus #3

A rare run from home this time of year, but went to Litchfield last night and back by midday after dropping off my brother at the airport, so plenty of time to do it here.

One of my old stand-bys, around both Sugarloafs. Legs felt pretty good, so just focused on being as relaxed as possible and the miles zipped by.

Entertainment mostly about opera singing and cannibals.

Saturday Mar 22, 2014 #

1 PM

road running 58:44 [3] 6.68 mi (8:48 / mi) +167ft 8:35 / mi
rhr:52 weight:133lbs shoes: pegasus #3

Tried a bit on the trails and it was all ice with varying degrees of traction. So I guess I will stay on the roads a little longer. It will be a shock to the system the first few times off the pavement.

Very very glad not to be out in California this weekend. Not that I ever had an intention of going.

Friday Mar 21, 2014 #

7 AM

track 20:22 [3] 3.8 km (5:22 / km)
weight:133lbs shoes: Brooks something-or-others

Back to the track, just because I felt like it, on my own this time. Still spring break, so pretty empty, a few walkers in the outer lanes and no other runners. Usual warm-up.

C • What is . . . 4

track race 22:31 [4] 5.0 km (4:30 / km)
shoes: Brooks something-or-others

And then a test at 5K. Not what I had hoped for (closer to 22). Started just a touch slower than the pace I was intending (7:10), with the plan then being to go progressively just a little faster, that's the preferred way of pacing these things. But every time I felt like I was trying to pick it up a little, I come around and the next lap would be no better. So not one of those really nice, but rather rare, days when the legs feel light.

But hung in there at least, 1600's in 7:14, 7:15, 7:12, and 50 for the last 200. So at least a good training run if not a time to be thrilled by.

track 4:32 [3] 0.8 km (5:40 / km)
shoes: Brooks something-or-others

And then a final slow 800. And done for the day. :-)

Thursday Mar 20, 2014 #

1 PM

road running 51:44 [3] 6.03 mi (8:35 / mi) +181ft 8:21 / mi
rhr:48 weight:132lbs shoes: pegasus #3

Not much energy, maybe still a little tired from last Sunday. Strange, though, felt better at the top of the one hill, and then felt better again the last few minutes going a little faster. Don't know whether it was psychological of physiological, or both. But at least it dispersed the negative feeling (i.e. who are you kidding, you think you are going to run a marathon....) from early in the run.

And that's without considering that the long-term plan included running another ultra. :-)

Wednesday Mar 19, 2014 #

1 PM

road running 1:10:15 [3] 8.13 mi (8:38 / mi) +573ft 8:06 / mi
weight:134lbs shoes: Brooks something-or-others

Roads north of town. Nothing exciting. Cold and gray, felt a lot colder than the 37F it was supposed to be, hands were freezing. But always good to get out and do something.

Less than 4 weeks....

Tuesday Mar 18, 2014 #

7 AM

track 20:53 [3] 3.8 km (5:30 / km)
weight:133lbs shoes: pegasus #3

Indoor track with Dave. Legs still tired from Sunday though not as dead as yesterday. And tired, not sore, so that's OK.

Usual warm-up.

track 20:41 [4] 4.8 km (4:19 / km)
shoes: pegasus #3

Neither one of us was very enthusiastic. Dave suggested a mixing 800s and 400s so that's what we did, 8-8-4-8-8-4-8, with a 5-minute cycle for the 8s and 2:30 for the 4s.

3:31, 3:31, 1:41, 3:28, 3:27, 1:40, 3:24. Didn't feel easy because I was tired, but didn't feel hard either.

track 5:30 [3] 1.0 km (5:30 / km)
shoes: pegasus #3

And then a few easy laps and off to work.

Monday Mar 17, 2014 #

1 PM

road running 26:47 [2] 3.06 mi (8:45 / mi) +55ft 8:36 / mi
rhr:51 weight:132lbs shoes: Brooks something-or-others

Short outing, legs tired from yesterday.

« Earlier | Later »