Track intervals (MIT outdoor) 4:20 1.6 km (2:42 / km)
Now Nov so transition to more speed work. Planned indoors however conditions OK outside breezy / sunny 55 deg- compression shorts and socks plus tights to keep legs toasty and injury free- probably last session outdoors for year I think.
Plan was 4 x400 "breakdowns" @ 90-95% effort ie around 800 RP and 100+300, 200+200, 300+100, 200+200 with 100m (1 1/2 min) recovery within 4's and 200m walk (3min) recovery between. Legs were tired at end of a solid session as follows:
15.7, 50.9 (66.6)
32.8, 33.2 (66.0)
49.2, 15.1 (64.3)
31.8, 31.3 (63.1)
Avg 200 = 32.5
Note
last "hard" 300,100 combo, which was preceded by complete rest / recovery, was back in July end of outdoor season (7/14) @ 48.6, 14.5 (63.1) and 200 avg for entire session of 32.6
Warm again and showered- so back to normal maybe - feels strange though.
Spin warm up/down 15:00 [2] 7.0 km (2:09 / km)
Quick warm up
Strength (legs, arms and core) 45:00 [3]
More explosive stuff with Gazza- making like a frog jumping etc. Legs had reasonable zip post weekend and rest.
Note
Ah yes, power, force and energy have returned. "Subsistence" living in a cold "out of the comfort zone" house with melted snow for water, Coleman stove, firelogs and 1200 lumen night O headlamp plus sundry other candles was energy sapping.
Orienteering race (Relay champs) 42:41**** 6.4 km (6:40 / km) spiked:17/19c
Creve Coeur lake and running leg 3 (red) for CSU team 3 (team 1 not in attendance :-) Fast terrain SL= 5.9k
Hand off from PG- steady run for first 1/3 then upped the pace a tad.
Two errors- 30 sec on #5 overshoots, then 1 min #13 drawn to wrong rootstock. Otherwise clean and tired at end with 310m sprint in. Hand off to Greg who brought us in for third.
Got into spectator mode to cheer incoming Mikkel who prevailed over Wyatt in the sprint in- Mano a mano racing. CSU team 2 taking the 4 pt champs.
Great efforts by both CSU teams and a very pleasant weekend of O.
Note
Good flight home via Charlotte. Ominous blackout from Bedford on, many trees and power lines down around Carlisle. Home to no power, no heat no water etc. Spousal appreciation in order. And likely no trip to the office tomorrow!