Training Log Archive: TomNIn the 7 days ending Jul 1, 2015:
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Wednesday Jul 1, 2015 #
Orienteering race 27:10 [4] *** 2.4 km (11:19 / km)
20c shoes: Adrenaline 14
WPFG Sprint, Red course. Thanks, Keg and Valerie, for letting us run this and last Sunday's course after the competitive race. This was the first event on Tom Strat's new map of the GMU campus. Addie and I got there just after the rain had stopped. I took the last pre-sealed red map and went right out, while Addie waited a couple of minutes for Valerie to scrounge up another map.
Keg designed a fine course, lots of route choice and plenty of opportunities to get yourself dead-ended. It took me the whole of the first leg to get into the map scale, going pretty slowly. After that I ran well except for one big disaster on #11. At least I had anticipated the difficulties and was trying to work out a way around them, but it involved starting out running in the opposite direction, and that made me turn left instead of right, and when I realized the problem I tried to keep going on the left-hand route instead of immediately turning back. So, a 5-minute leg.
Good fun, and the general consensus was that we (the club) need to do more campus sprints like this.
By the end of the course my glasses had fogged and sweated up, and so had my magnifier. In the dark post-rainstorm conditions I could barely read the map at all through two glass layers, even when they were clean. I'm thinking I need to try contact lenses.
Keg designed a fine course, lots of route choice and plenty of opportunities to get yourself dead-ended. It took me the whole of the first leg to get into the map scale, going pretty slowly. After that I ran well except for one big disaster on #11. At least I had anticipated the difficulties and was trying to work out a way around them, but it involved starting out running in the opposite direction, and that made me turn left instead of right, and when I realized the problem I tried to keep going on the left-hand route instead of immediately turning back. So, a 5-minute leg.
Good fun, and the general consensus was that we (the club) need to do more campus sprints like this.
By the end of the course my glasses had fogged and sweated up, and so had my magnifier. In the dark post-rainstorm conditions I could barely read the map at all through two glass layers, even when they were clean. I'm thinking I need to try contact lenses.
Tuesday Jun 30, 2015 #
Road running 38:00 [3] 4.2 mi (9:03 / mi)
Goddard perimeter road. The morning started out nice, but it got ridiculously humid by the time I ran.
Sunday Jun 28, 2015 #
Orienteering 2:03:16 [3] 7.7 km (16:01 / km) +345m 13:05 / km
shoes: Icebug olx 2nd
Fountainhead training run on the WPFG Blue course. I probably should have run Red, but I'm feeling pretty good about my physical training, and this seemed like a good place to run long. The day was fine and the woods were unbelievably nice. I started out deliberately slowly and the navigation was good. Sped up a little and completely botched two controls 9 and 10. I didn't punch 13, and I'm pretty sure it had been taken down, because I stood in what I thought was the right spot, then on the way out met Dave O. and followed him back in to the same place. The last half-dozen from 15 across the river were fast and fun.
Friday Jun 26, 2015 #
Speed work 50:00 [3] 4.0 mi (12:30 / mi)
shoes: Adrenaline 14
Speed work at Einstein HS track. Perfect day, 65 deg, cloudy. It had rained overnight. The last time I did a track workout was a month ago in New Hampshire, under identical conditions. Well, probably more humid today.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.