Training Log Archive: Arnold

Steady run at Loch Raven, Maryland with Kenny's dad. A nice area for a morning spin, quite hilly and runnable if a little bland for orienteering. (Didn't stop the guys making a map of it, though)

Susquehanna Stumble, 14.8+450m. Mass start race in Great Falls, Maryland. A superb area, a little small but beautifully runnable spur/gully. Felt really tired on first few km but then gradually got better. 3rd at changeover (57:00), 30 secs behind, then only Vytenis and me left as Eddie dropped out. Managed to get away from Vytenis towards the end for the win. Happy but a little worried about tiredness..was really tough to get up the first hills. Hope that it's due to two speed sessions last week

Warmup/down for Intervals

Ghetto Terrain Intervals in the little piece of forest along the Charles, Cambridge side, just before you get to Arsenal bridge. Ran full speed along the whole length of the windy path, then jog back along the road. Was tough to get speed going on the first half of the path because it's so windy, there's a log jump, lots of mud, stream crossings. The second half is a bit better. Not a bad option though if you want to avoid the time to go to the fells. 8 intervals, all +/- 1:36

Along the road, +/- 2 mins each time

Jamaica Pond:
23.42 there
10.24 around
10.22 around
10.20 around
23.51 back

felt very easy to start with, then tougher after about 45 mins. happy with effort.

Warmup and down for intervals

4x1 mile intervals on the Charles (JFK to past Elliot):

5:59 (slightly uphill and against the wind)
5:48 down
6:01 up
6:00 down (too slow)

still felt a little jet-lagged, but ok

Walking and jogging between intervals (4 mins between each)

Warmup and down for strength

3 sets, in the gym. felt jet-lagged.