Training Log Archive: TomNIn the 7 days ending Feb 22, 2016:
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Monday Feb 22, 2016 #
Core strength 15:00 [3]
Road running 39:08 [3] 4.5 mi (8:42 / mi)
shoes: Adrenaline 16
GSFC perimeter road. The road was soft, but dry on top. Just a few puddles, easily avoided. Great day, 50 and sunny.
Yeah, my legs are a little tired.
Yeah, my legs are a little tired.
Sunday Feb 21, 2016 #
Event: QOC Mason Neck
Orienteering race 1:30:55 [5] 8.0 km (11:22 / km)
shoes: Icebug olx 2nd
QOC Mason Neck. Wow, epic fail! I like score-o, but I've never been any good at it. Don't know why, but it's pretty clear I make bad choices.
So this time I decided to clear the area northeast of the road, come back through the south side, and use any leftover time to get the ones in the little NW sector near the finish. Step 1, check: cleared 13 controls in 40 min. Step 2, rejected. Got 5 controls in the next 40 minutes, overtime already and still deep into the map. It took me 15 minutes just to run back to the arena, and another minute to pick up the last mandatory control just before finishing. Score: -134. Obviously an inflated idea of what I could accomplish in the more technically difficult area.
On the bright side, I ran the whole way in a no-rain window. On the other hand, I got in mud over my knees crossing the marsh between 127 and 131. Not sure I actually saved any time, and I sure smelled bad.
So this time I decided to clear the area northeast of the road, come back through the south side, and use any leftover time to get the ones in the little NW sector near the finish. Step 1, check: cleared 13 controls in 40 min. Step 2, rejected. Got 5 controls in the next 40 minutes, overtime already and still deep into the map. It took me 15 minutes just to run back to the arena, and another minute to pick up the last mandatory control just before finishing. Score: -134. Obviously an inflated idea of what I could accomplish in the more technically difficult area.
On the bright side, I ran the whole way in a no-rain window. On the other hand, I got in mud over my knees crossing the marsh between 127 and 131. Not sure I actually saved any time, and I sure smelled bad.
Saturday Feb 20, 2016 #
Core strength 15:00 [3]
Speed work (Tempo) 23:25 [4] 5.0 km (4:41 / km)
shoes: Adrenaline 16
Tempo run at threshold pace, at the track. 65 and sunny, what a change from the last few weeks. Target pace was 1:53 per lap, 12.5 laps. Actual splits:
1:51
1:55
1:51
1:53
1:52
1:52
1:53
1:52
1:52
1:51
1:53
1:52
0:54
1:51
1:55
1:51
1:53
1:52
1:52
1:53
1:52
1:52
1:51
1:53
1:52
0:54
Road running 21:00 [3] 2.3 mi (9:08 / mi)
shoes: Adrenaline 16
Jogging to and from the track, a little warmup.
Thursday Feb 18, 2016 #
Core strength 15:00 [3]
Wednesday Feb 17, 2016 #
Core strength 15:00 [3]
Ugh.
Trail Running 48:00 [3] 5.2 mi (9:14 / mi)
shoes: Roclite 280-2015
Greenbelt Park Perimeter Trail. Pretty sloppy and muddy today, with a couple of spots of standing water that required a run around.
Tuesday Feb 16, 2016 #
Core strength 15:00 [3]
Road running 46:13 [3] 4.8 mi (9:38 / mi)
shoes: Adrenaline 16
Hill repeats. 6xhill at 33-34s, jog back down. There had been ice all over everything this morning, but the rain took it away, and when the rain seemed to be stopping, I went out for the run. Immediately the sun came out and I was overdressed. Didn't see that coming, either.