Training Log Archive: TomN

Tempo run at threshold pace, at Einstein track. Target was 4:33/K, couldn't have been much closer. 400m splits were even. Daniels calls T pace "comfortably hard." Subjectively, this felt a lot more comfortable than hard, compared to the threshold workout last week. But last week's workout was slower, at 7:20/mile! It's just a lot better to do this on the track. Otherwise it's too hard to figure distance and pace.

Warm up jog to the track, and a couple of strides. Then a jog back after the workout.

Easy run on GSFC perimeter road with an extra loop around the lake. Time includes 3-4 minutes looking at butterflies. Saw one fresh-looking question mark, a lady (painted or American, couldn't tell), a couple of buckeyes, a pearl crescent, and a very large and gaudy orange sulphur.

Speed work on perimeter road. Ladder 1-2-3-4-3-2-1(min) with rest equal to interval. I've never liked these much, but I see now one benefit is the shortened rests on the way down have the effect of extending the interval. I like being able to do these without going to a track, but not having the distance available makes the whole enterprise a little less controlled. The urge to cheat is powerful, as usual, but there's no record of it so you get away with it scot-free.

Easy run on GSFC perimeter road. I meant to run yesterday, but (a) it was rainy and (b) I had no time. So 2 days off in a row, not what I had in mind.

The usual circuit with stretches. No run today, feel like a day off.

Event: QOC Meadowood
 

QOC Meadowood Red. Not the most auspicious start to the day, left my bag by the door and showed up at the event without compass, e-punch, shoes, clothes (well, I had clothes, but not the right ones). Not the most auspicious start to the event, either, 18 minutes to control no. 1, less than 200m from the start, 13 more controls to go. I think this map needs work. I had trouble getting motivated to run, but that doesn't excuse the sloppy control picking near the features. One good thing though, I brought 3 other orienteers with me, meeting and even exceeding the incentivized carpool threshold.