Training Log Archive: O Steve!

Event: MNOC - Chester Woods
 

mass start Minnegoat but only 13 people taking part...I think I usually see more people on a regular red course when they run by me...was with one other team up to 7 and then alone the rest of the time....some stupid "running wrong trail" moments, and a few other basic mistakes added up to a lack luster run....but, the course was fast enough to easily do the long course under the time limit.....and it was a good workout with some "on all four" moments....no HR monitor but I estimate I averaged 150 or so........

Minnegoat - Splits

easy run over to Brownie via East Cedar and added a bit on the way back.....cool weather is here....

mt bike over to Wirth for two loops....the trail is getting more rooty and dry due to use........21:07 and 20:28 for the loops....not super fast....bike back home....

Important workout of the week...some tempo work around LOI...easy jog over and then two laps of run 7 minutes at 150 and walk 3 minutes (115 recovery) for 3 intervals each lap for a total of 42 minutes at tempo....worked out close to run 7walk 3 run 7 walk 3 run 7 each lap....took 6:47 walk break at the end of the first 3 interval cycles...worked out to 26:47 on the first lap and 27:49 on the second....I had to pick up the effort and HR on the 2nd loop set to come in close to the first lap time....

these workouts are hard to get motivated for because they are tough but despite my lack luster speed I know I am doing what I can do to get some speed in my legs for my upcoming half trail marathon and 10 mile road race (and it cant hurt for the minnegoat) .....I actually enjoy speed work and I have been able to get some good sessions in this year....I will not have enough distance in my legs for these upcoming races but this is better than just going out for an occasional run....