Training Log Archive: O Steve!

...longish easy run with Kari...took the paved path North up Wirth Parkway and back.....great time outdoors on a great day....actually got warm...

easy run on bike trails with Kari...

warm up before orienteering....

...did the Brown course at Hyland....made roughly 7 minutes of errors on one control and 3 minutes on another....with other bobbles here and there....Im not sure how I made the bigger mistake...I think I drifted off my bearing and went by it in thicker woods...funny how I can miss and am left wondering what I did..even though I know Hyland very well....I relocated after passing it and then found it.....

Sprint course at Hyland, Pete designed a good course that had us constantly changing direction and making quick decisions...I had a great run going until the control down by the lake (control ?....I dont have my map in front of me...) I did not look low down the bank at that control and spent a minute circling wondering what I had done wrong till I figured it out...ran the longish safe way around to 14 because I was so gassed I figured I needed a sure thing even though I was on the edge of by aerobic capacity....also lost :10 trying to punch the start control...but all in all I would say it was a good run that shows I have improved with more to go.....

I really like sprint orienteering....fun to go fast and intense...it seems I gravitate to the shorter events in endurance sports....

C • route gadget and splits 1

Sprint - Splits

Mt Bike with Kari on Cedar Lake, Kenwood Bike loop plus a bit more.....pushed along at times....averaged 14.3 mph or so....good solid ride...

10x100 in 1:30 avg on 2:00, 10x50 in :41 avg on 1:00....

another slight up tick in speed.....good to get a swim in during work hours...

afternoon workout substituted with Kari's Birthday dinner at Sapor Cafe in the warehouse district...I had lamb for the first time...nice place with good food....

..unstructured hill workout in the neighborhood.....the area west of us has some major hills....works good for any hill workout we might be inclined to do....

6 x 1:55 at 7:47/mile pace with 1:05 rest inbetween......HR was at 150 on the last repeat....felt pretty good despite a recent back strain that finds me hobbling around at times....so far my goal time for 5K is looking very reasonable given my interval times and efforts...

warm up and cool down for interval workout...

easy bike while Kari does the interval workout on the treadmill.....

10x100 on 2:00 in 1:31.....felt a bit tired but I worked it out.....getting a bit of speed on board...my first repeat was 1:28 or so....my slowest around 1:32....

3x200 on 4:00 in 3:13....building some pace workout with the longer interval...