Training Archive: peggydIn the 7 days ending 2005-07-03:
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| M | T | W | H | F | S | S | |||||||
Sunday Jul 3 | ||
| Event: Indenpendence O' Day - Sprints | ||
| Orienteering race 27:31 [5]*** 2.56 km (10:45 / km) +95m 9:04 / km | |
| Ridley Creek Sprint #1. Blew # 4, went too far & turned on the road thinking it was the trail, then had to go through the green ... and then missed to the north on a parallel feature. Went to 9 before 8 & of course had to go back to 9. Fast running, which of course isn't my forte right now, but we lucked out on the weather -- cool (relatively! probably around 80), low humidity, and a nice breeze. The area was very well suited as a sprint venue. Fun. | ||
| Orienteering race 23:01 [5]*** 2.8 km (8:13 / km) +75m 7:15 / km | |
| Ridley Creek Sprint #2. A bit more in the woods, a bit longer, and already tired ... so of course I did better. Go figure. Cleaner run all around. | ||
| Orienteering race 30:03 [5]*** 3.24 km (9:16 / km) +95m 8:05 / km | |
| Willows sprint #3. The map wasn't the best, but it was (barely) adequate. It kept you on your toes! Feeling a bit tired from the previous two sprints and a bit heavy from the Mexican lunch. But despite that I ran pretty hard and did okay, with some errors that I attribute to the map and my tiredness. Body held up okay. Got thorn in the top of my toe right at the end, which was painful! | ||
| Orienteering race 32:53 [4]*** 3.24 km (10:09 / km) +95m 8:51 / km | |
| Willows Sprint #4. This was the same course as Sprint #3, just run backwards, and with some reverse chase handicap based on the morning results. Lots of people bailed out and it was tempting -- tired, the map & terrain were a bit on the unpleasant side, and there were no points up for grabs. I thought I'd just do it nice and easy, but I ended up going a bit faster than I planned. Started 15 seconds behind Nadim (reflecting my better results in the morning :-) but he took off really fast and had a very good result, much better than his #3 run. I was slower, but not a whole lot, and most of that was because it was very hard to find the trails coming into the field (with fight along the edge) and I wandered through the light green for a while trying to find my way to the penultimate control. It was hardly the most efficient route.
Fun to run through the bridal party at the mansion on the way to the last control. | ||
SPRINT/Stage 1 - Splits | ||
SPRINT/Stage 2 - Splits | ||
Saturday Jul 2 | ||
| Road run 59:14 [3]6.0 mi (9:52 / mi) | |
| Rock Creek Trail from Ken-Gar mile 7 to mile 4 & return. Ran alone. I must be tired, as this was truly a level 3 run yet my pace was pretty slow. The humidity didn't help, though the temps were pleasant. Doesn't bode too well for tomorrow's 4 sprints.
Lots of organic debris & large puddles from last night's t-storm. Left patella sore. Ankle sore. Right knee achy towards the end. | ||
Friday Jul 1 | ||
| Road run 35:23 [3] | |
| Through East Bethesda to the trail, through Chevy Chase to the tunnel entrance to the trail, and back by way of Lynbrook Park. Did 6 reps of a short (but steep at the very end) hill.
Left knee hurting, right under the patella. Ankle was aching. Humid and pretty warm. Didn't get motivated to go out until I'd been home in the AC for a couple hours, playing with my new Illustrator CS2 & doing some iTunes stuff. :-) Oh, and eating a couple cookies. | ||
Thursday Jun 30 | ||
| Trail 42:32 [3] | |
| Towpath from Lock 8 to the footbridge near Sycamore Is. (downstream) & back, with a short detour on a small, somewhat overgrown trail along the river. Quite humid but the temps weren't horrible, mid-80s. Happily the towpath has a lot of shade.
The usual body parts were all a bit sore, but not too bad. | ||
Wednesday Jun 29 | ||
| Track warm up/down 50:40 [3] | |
| Hard for me to get motivated when it's so humid & warm out. When I get home, the last thing I want to do is go back out. Today I managed to get out after cooling off in front of the computer (studying Russian with a cool "multimedia language acquisition course") for a few hours, doing some iTunes stuff, and eating cookies. Perhaps the guilt of the cookies is what got me out. Or three days without running. Whatever, I got out.
Jogged up to the high school track & around it enough times to get a 20+ min warm up in. Time also includes recoveries, cool down, and about 9.5 minutes of high-stepping and serious skipping (with recoveries). I would have felt silly but the youthful football boys were at the track doing their funny footwork things (e.g., the weird sideways shuffle). For the entire workout, thunder rumbled and the sky looked dark. On my last 400, the wind picked up (including a nice cool breeze -- interspersed with a warm wind). Started to sprinkle a bit on my last cool-down lap, then it was a race to get home before the rain really started. It was still just getting started when I got home. Soon after, a nice t-storm struck. | ||
| Track intervals 7:00 [4]1.0 mi (7:00 / mi) | |
| 4x400 with 200 recovery. Splits: 1:46, 1:42, 1:47, 1:45. | ||
Tuesday Jun 28 | ||
| Nordic Track 44:25 [3] | |
| The original plan was to run the Bunion Derby 8k in Langley (less than a mile from work), a hilly hot humid race I've run a couple times in the past. But I've had a headache on and off since Sunday, and the heat index today is 100, and the race started 3.5 hours after I get off work. I brought my running clothes and fieldchecking stuff (figured that would be a good way to kill some time without driving all the way home -- though I still would have to deal with the bridge/Beltway) but it was too hot to contemplate mapping. Perhaps if I were Valerie I would have popped 4 liquid Advil and toughed it out. But I'm a weakling.
I did manage to nordic track, read Utne Reader. Hi Mom. :-) | ||
| C • Advil 3 | ||