Training Log Archive: TomNIn the 7 days ending Apr 13, 2019:
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Saturday Apr 13, 2019 #
11 AM
Orienteering 1:10:05 [4] 4.1 mi (17:06 / mi) +59m 16:22 / mi
shoes: Spirit OLX (last)
Quantico Classic, Day 1 Middle Distance, Green. Not a very satisfactory performance. Bad mistake on 4 (went to 5 first, thought it was 4, realized my mistake when things didn't look right) and even worse mistake on 6 (thought I was on a bearing straight to it, was actually a long way off, should have relocated immediately but I kept thinking it was right there).
Looking at the gps route, I see I was pretty far off the line all the way, until the last few controls. That was certainly not my plan, so something to think about.
Looking at the gps route, I see I was pretty far off the line all the way, until the last few controls. That was certainly not my plan, so something to think about.
2 PM
Orienteering 23:09 [5] 1.96 mi (11:49 / mi) +29m 11:18 / mi
shoes: Spirit OLX (last)
Quantico Classic Relay. Lead-off runner on QOC's 9-point team, followed by Alex and Michael. I had a solid run, and fell into a pattern: navigated on my own towards the next control, then as I got close I could follow others into the control. That's the nice thing about running first leg. Alex and Michael ran well, but we were outclassed by NEOC (Jeff, Tim, Kristin -- what a powerhouse!).
Thursday Apr 11, 2019 #
12 PM
Road running 35:47 [3] 3.83 mi (9:20 / mi) +92m 8:41 / mi
shoes: Adrenaline 18
Wednesday Apr 10, 2019 #
7 AM
Speed work tempo 35:05 [5] 4.29 mi (8:11 / mi) +100m 7:38 / mi
shoes: Adrenaline 18
A repeat of last week's tempo run. It was a half-mile shorter, because I forgot to add the segment on Homewood Parkway. It was also slower. I just couldn't get my legs to move. First thing in the morning.
Tuesday Apr 9, 2019 #
11 AM
Road running 55:37 [3] 5.81 mi (9:35 / mi) +111m 9:02 / mi
shoes: Adrenaline 18
Easy run, mid-day, 70s and some cloud cover.
Monday Apr 8, 2019 #
11 AM
Speed work 1:02:16 [5] 6.98 mi (8:55 / mi) +35m 8:47 / mi
shoes: Adrenaline 18
3 x (200+200 jog, 200+400 jog, 800+400 jog). The 200s were all 45-46. The 800s were 3:21, 3:25, 3:27. I've been doing these things around noon, to hit the warm part of the day, but this was the day I should have switched to early morning. It was 80 on the track, and the heat was a problem on the longer intervals. Also, I need to bring water the next time.
Sunday Apr 7, 2019 #
11 AM
Road running 36:21 [3] 3.78 mi (9:38 / mi) +50m 9:15 / mi
shoes: Adrenaline 18
Low energy day. Short and slow.