In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 2:05:30|| 16.5||(7:36)|| 26.55||(4:44)|| 100|
| ||Orienteering||1|| 1:03:00|| 4.23||(14:55)|| 6.8||(9:16)|
| ||Total||5|| 3:08:30|| 20.73||(9:06)|| 33.35||(5:39)|| 100|
Running 30:00  4.3 mi (6:59 / mi)
Woke up at 5:00 AM and ran with some Naval Academy Midshipmen at the Naval Academy. Stayed the weekend there.
Running tempo 43:00  5.7 mi (7:33 / mi)
Ran 1.5 miles at a jog. Then tempo'ed 2.8 miles at 6:30 pace. 1.5 mile jog back.
Running 25:00  3.2 mi (7:49 / mi)
Did a short series of crunches, and ab workouts before a run with the cross country team.
Ran the first 1.5 miles at a slow (8:30) pace. Then progressively got faster on the way back focusing on opening up my strides and energy efficiency.
Running hills 27:30  3.3 mi (8:20 / mi) +100m 7:37 / mi
Easy evening run, still recovering from the weekend's races.
Quarter mile jog, then let loose for a half mile. The remaining 2.75 miles I ran at a pace just below my comfort threshold.
While I ran I noticed that I was more observant and alert when running at a comfortable pace. When I drifted into a faster gate my eyes settled on the ground a few meters ahead of me and my mind turned off. It would be interesting to intentionally train my mind to stay alert and observant when my body is in discomfort from exertion.
Orienteering race 1:03:00  6.8 km (9:16 / km)
Ran M-20 at the Falls Classic. Precise compass use was the overlying theme of the majority of the legs. I made roughly 8:00 of mistakes and felt like I could've ran faster at times.
all weeks |