Training Log Archive: DorisIn the 7 days ending Sep 11, 2017:
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Monday Sep 11, 2017 #
Note
(rest day)
P's note:
Do a hill workout tomorrow--6 miles, hard on the hills, really pumping the arms the last 100 meters. W and Fri strength. Thurs easy 5, Sat easy 3, Sun 7 at 9 min pace, except for the easy first mile.
Do a hill workout tomorrow--6 miles, hard on the hills, really pumping the arms the last 100 meters. W and Fri strength. Thurs easy 5, Sat easy 3, Sun 7 at 9 min pace, except for the easy first mile.
Sunday Sep 10, 2017 #
Event: QOC Lake Accotink
Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)
@ Latvian church loop
6 miles easy
6 miles easy
Orienteering 1:15:00 [3] 3.41 mi (22:00 / mi)
shoes: inov-8 X-Claw 275
I took Maxi on this adventure. She's not getting out much these days, I feel bad for her. She did great, I think she can be a regular. No problem with the terrain, she ran as fast as I wanted to run - I was held back only by my own sub-par navigation. She did get in a tussle with another dog, but it was my fault, I tried to introduce them gently, but it didn't work out. She didn't growl at any dog at registration, which I consider a win. I'll have to buy a jogging leash for her.
As for the orienteering, I did my first Score-O which Jon provided advice on how to run it which I did follow. I didn't use the compass much, but the trails confused me to no end.
As for the orienteering, I did my first Score-O which Jon provided advice on how to run it which I did follow. I didn't use the compass much, but the trails confused me to no end.
Saturday Sep 9, 2017 #
Running 33:00 [3] 3.34 mi (9:53 / mi)
shoes: inov-8 X-Claw 275
@ Clopper Lake.
David Hines's Eagle scout project - 5K for Manna around Clopper Lake at Great Seneca Park. Initially thought this was paved, but it was on trails, so I ran hard, by effort. 40-50 participants, mainly families. I thought maybe I could keep up with the lead group, but I got dropped and, predictably, positive split the whole thing:
3.36 miles
9:17 / 9:56 / 10:45 / 10:16
I have to remember that anyone running a pace that is hard for me looks like they are jogging. But I won first female. My first running prize - a carrot cake.
Afterwards, based on soreness/tiredness, I thought I should have been able to run faster, I kind of gave up the 3rd mile after I had been dropped and walked up some uphills. Next time.
David Hines's Eagle scout project - 5K for Manna around Clopper Lake at Great Seneca Park. Initially thought this was paved, but it was on trails, so I ran hard, by effort. 40-50 participants, mainly families. I thought maybe I could keep up with the lead group, but I got dropped and, predictably, positive split the whole thing:
3.36 miles
9:17 / 9:56 / 10:45 / 10:16
I have to remember that anyone running a pace that is hard for me looks like they are jogging. But I won first female. My first running prize - a carrot cake.
Afterwards, based on soreness/tiredness, I thought I should have been able to run faster, I kind of gave up the 3rd mile after I had been dropped and walked up some uphills. Next time.
Friday Sep 8, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
training session with Fatima - worked on squat & deadlift technique. Maybe my back is sore from poor form? She wants me to add more core work into the routine. We'll see.
training session with Fatima - worked on squat & deadlift technique. Maybe my back is sore from poor form? She wants me to add more core work into the routine. We'll see.
Thursday Sep 7, 2017 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)
@ Christine's loop
3 miles easy. beautiful day.
slight back issues, midline, slight left groin soreness.
3 miles easy. beautiful day.
slight back issues, midline, slight left groin soreness.
Wednesday Sep 6, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
2 x dip / pushup / chin / swing / pull / plank
2 x pu lat / cu lat / bicep curl / mil press
2 x dip / pushup / chin / swing / pull / plank
2 x pu lat / cu lat / bicep curl / mil press
Tuesday Sep 5, 2017 #
Running intervals 1:30:00 [3] 4.0 mi (22:30 / mi)
shoes: Asics Gel Hyperspeed 6
@ MC track
workout: 4x800 @ 3:45, 1 mile w/u, w/d
3:49 - 8 min pace first lap,
2nd interval, I screwed up my watch, opened the first 200 @ 55 sec then accelerated through and ended the last 200 @ 52
3:44 - even splits
3:43 - even splits, kick last 100 m
nice day at the track, lungs & heart a little ahead of the legs.
workout: 4x800 @ 3:45, 1 mile w/u, w/d
3:49 - 8 min pace first lap,
2nd interval, I screwed up my watch, opened the first 200 @ 55 sec then accelerated through and ended the last 200 @ 52
3:44 - even splits
3:43 - even splits, kick last 100 m
nice day at the track, lungs & heart a little ahead of the legs.