Training Log Archive: TomNIn the 7 days ending Apr 27, 2019:
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Saturday Apr 27, 2019 #
9 AM
Orienteering race 25:00 [3] 2.1 km (11:54 / km) +80m 10:00 / km
shoes: Spirit OLX (last)
West Point Brown Y Middle. A very short course and I blew the first control. I still don't know where I was -- I couldn't match up anything in the terrain until I finally bumbled into it after visiting two others. I didn't remember to start my watch so that's no help either. After that, no problems at all. For #7 I went straight out to the road on a contour, then all the way past the fence and the control was easily visible from the bend in the road.
4 PM
Orienteering race 28:23 [4] 2.7 km (10:31 / km) +50m 9:37 / km
shoes: Roclite 290 Black
West Point Day 1 Sprint Green. I don't like sprints. This seemed like all tricks and gimmickry, and not a real sport.
Thursday Apr 25, 2019 #
11 AM
Road running 43:09 [3] 4.69 mi (9:13 / mi) +111m 8:35 / mi
shoes: Adrenaline 18
Easy run. I'll probably take tomorrow off, with 3 races this weekend.
Wednesday Apr 24, 2019 #
11 AM
Speed work tempo 56:06 [4] 6.97 mi (8:03 / mi) +147m 7:33 / mi
shoes: Adrenaline 18
The workout was 45 min at T pace. At VDOT 45, my T pace for 45 min is supposed to be 7:42/mi. This time I did a warmup, and started the tempo run at 11 minutes in. So that's 5.8 miles in 45 minutes, or 7:46/mi. Considering that there is 150m of cumulative elevation gain, I'd say that's good.
Tuesday Apr 23, 2019 #
4 PM
Road running 32:40 [3] 3.54 mi (9:14 / mi) +65m 8:44 / mi
shoes: Adrenaline 18
I dropped off a car at my sister-in-law's house and ran home from there.
Monday Apr 22, 2019 #
11 AM
Road running intervals 1:09:37 [5] 8.0 mi (8:42 / mi) +65m 8:29 / mi
shoes: Adrenaline 18
4 x (200@48 + 200 jog, 200@48 + 400 jog, 800@3:23 + 400 jog). Same workout as 2 weeks ago but in better form and with one more set. Lap times were highly consistent. There was a breeze down the straightaway, and the temperature was in the mid-60s.
Sunday Apr 21, 2019 #
1 PM
Road running 44:19 [3] 4.85 mi (9:08 / mi) +106m 8:33 / mi
shoes: Adrenaline 18
Easy run, after I let this morning's dim sum settle. Remarkably steady pace, and faster than I would have thought.