Training Log Archive: FrankTheTank

Event: The 34th Annual Bog Slog
 

Event: COC WIOL/Winter O' #4: Putney Woods
 

WIOL #4 @ Putney Woods: One of my worst runs in a very long time. It was a very easy course 7 and I had some major mistakes. I'm blaming it on my lack of sleep the night before (getting home from Seattle at midnight and leaving the house the next morning at 6:45). The reality was that I should know how to minimize my errors way better than I did. It was fun to get out and run in the woods, but it was not a good day for me.

Putting out flags at Fish Park.

Ride at 360 park with Hayes and Erin. Got both wheels off the ground a few times.

Nobody showed up for O-practice this morning, so I ran both loops to collect the flags. Loop A was 11:36 for 9 controls and 1.5km then 1:17 to get back to the start triangle then Loop B was 12:06 for 1.4km and 10 controls. First O-practice at Fish Park (new map)!

Did 1/2mi warmup on the indoor track then 5k row in 20:13 then some weighted step-ups and other strength work mainly abs and legs today.

Spin session early in the morning before work.

Event: COC WIOL/Winter O' #3: North SeaTac Park
 

WIOL #3 @ N. SeaTac Park: I always seem to have pretty good races here. I was not very speedy today, but had a pretty clean run. Stopped when I needed to get a real detailed look at fence openings etc. and read ahead on the nice long paved legs. Nice day to get out and punch controls.

Worked out at the gym. 1/2 mile track warmup followed by a 5k row in 19:46 and then some Jacobs Ladder (~5min) then some weights and weighted step-ups.

One lap after work. At about 7:00 in I did 3x (2:00 hard by 1:00 easy). I did one more 2min surge at the 20min mark. It felt good to run.