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Training Log Archive: AliC

In the 1 days ending May 28, 2011:

activity # timemileskm+m
  Running1 22:32 2.03(11:06) 3.27(6:54) 24
  Orienteering1 13:57 1.37(10:12) 2.2(6:20) 1812c
  Drills1 6:01 0.38(15:49) 0.61(9:50) 1
  Total1 42:30 3.78(11:15) 6.08(7:00) 4312c
  [1-5]1 41:17
averages - rhr:54

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Sa

Saturday May 28, 2011 #

3 PM

Running 7:22 intensity: (4 @0) + (27 @1) + (5:57 @2) + (28 @3) + (26 @4) 0.8 mi (9:13 / mi) +2m 9:08 / mi
ahr:145 max:173 rhr:54

Drills 6:01 intensity: (1:48 @2) + (4:13 @3) 0.38 mi (15:49 / mi) +1m 15:42 / mi
ahr:157 max:164

Drills! And not alone! Totally saw Anna, Eddie, Nate also drilling!

Orienteering 13:57 intensity: (1:09 @0) + (27 @1) + (7 @2) + (4 @3) + (1:28 @4) + (10:42 @5) 2.2 km (6:20 / km) +18m 6:06 / km
ahr:180 max:189 12c

TT Sprint @ SUNY Purchase

Neat to have the trickyness of the multi-level stuff, I never really got caught out by it, but did maybe avoid it too much in one case (to 6, took east tunnel instead). Down to Sam by 30 seconds, she was fast! But 2nd in the TT for women and also overall.

A few little bobbles, most annoying was running extra around the little house way right of the line 3->4 because I was trying to plan my route to 6... grrr, not good, 5s lost?

And then still didn't have a firm plan for 6 until the corner of the first big building when you really had to make a decision. To be honest, I didn't even see the route through the upper level, which apparently was fastest by maybe 7-8s. I was deciding between the west and east tunnels, went for east, which I think was right of those two options. I think I have a leftover fear of multi-level stuff from the Barbican in the London City Race, and just didn't want to try to make sense of it....

8->9 (aka evil rabbit), had planned to go past the finish, stairs, tunnel in, but didn't leave control right (maybe distracted by Sergei?) so ended up going the other route...

11, I didn't notice the wall was grey until I had bothered going all the way down into it (crossable walls you can surely just reach over, yeah?), but then looked on the way out and scooted myself up and over the wall.

Maybe need a bit more sprint practice, stuff comes up so quick. And you work much closer to max, which makes the focus harder to keep...

QuickRoute

1389/2000

Running 4:11 intensity: (3:00 @1) + (1:11 @2) 0.43 mi (9:44 / mi) +3m 9:31 / mi
ahr:113 max:147

Warm down trot with Greg around finish area, still hot out...

Running 10:59 intensity: (4:26 @1) + (6:33 @2) 0.8 mi (13:44 / mi) +19m 12:47 / mi
ahr:130 max:150

Girly warm down, invaded by Ross partway through!

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