Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 1 days ending May 9, 2018:

activity # timemileskm+m
  Road running1 1:22:51 9.11(9:05) 14.67(5:39)
  Total1 1:22:51 9.11(9:05) 14.67(5:39)

» now

Wednesday May 9, 2018 #

Road running race 48:08 [5] 10.0 km (4:49 / km)
shoes: Adrenaline 17 Gray

The Goddard Space Flight Center Spring 10k. It's 4-3/4 laps around Greenbelt Lake. I was thinking I'd run 8 min plus 4 10s, and it was pretty darn close to that. Actual splits were 8:04, 9:55, 9:59, 10:11, 9:59. I kind of struggled in that 4th lap, dropping back to 2-2 breathing occasionally. That's mostly mental, I think. It takes a lot of effort to keep the speed up. Plus I think the first lap was a little too fast. The temperature was in the mid-70s.

Last fall I ran this race in 48:37. So that's good. And hey, my VDOT is back up above 40! Which goes to show I'm no good at 2 mile distance, but I knew that already.

It's also interesting that this time has an age-graded score of 71%, equivalent to an age-graded time of 37:24, which seems about right, given that I ran a lot of 10ks in the 36-38 minute range back in the day.

Road running 25:02 [3] 2.3 mi (10:53 / mi)
shoes: Adrenaline 17 Gray

Warm-ups before 10k. Just a slow jog, no strides.

Road running 9:41 [3] 0.6 mi (16:08 / mi)
shoes: Adrenaline 17 Gray

A pathetic post-run cool-down. I had to stop and stretch out my left calf, which was twinging and getting ready to cramp. No further problems with it after that.

« Earlier | Later »