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Training Log Archive: JonD

In the 7 days ending Feb 24, 2013:

activity

time

miles

run

5:01:37

35.01

(8:37)

56.34

(5:21)

360

1:54:26

5.84

(19:36)

9.4

(12:10)

300

14c

gym

30:00

Total

7:26:03

40.85

65.74

660

14c

1:54

0:00

» now

Sunday Feb 24, 2013 #

Event: QOC Turkey Run Ridge PWFP

11 AM

O race 1:54:26 [2] *** 9.4 km (12:10 / km) +300m 10:30 / km
14c shoes: Inov8 Mudroc

focused on just going easy and diverting around all the hills instead of over them, so i actually made relatively few nav mistakes. However i went pretty hesitantly on some of the greener controls, so on several controls, while i didn't make a mistake, i was slowing down a lot.
misjudged the distance on 2 and paused at the wrong reentrant (slow); crossed some bad green on 6 (slow); walked a lot on 10 because i could not read the terrain and couldn't figure out how far was the control (slow); and went too far on 12 (missed control, backtracked)

interesting - I really was running/jogging most of the time, and yet my time ends up being about as fast as I could have hiked that distance. of course i didnt have the gps so who knows the actual distance and climb.

Blue - Splits

Saturday Feb 23, 2013 #

5 PM

run long 1:34:25 [2] 10.03 mi (9:25 / mi) +127m 9:03 / mi
shoes: Brooks Pure Cadence

set the GPS for a 930 pace and 10 miles - tapering

Friday Feb 22, 2013 #

12 PM

run 19:02 [3] 2.3 mi (8:17 / mi)
shoes: Brooks Adrenaline - Blue

run tempo (trail) 10:38 [4] 1.44 mi (7:23 / mi)
shoes: Brooks Adrenaline - Blue

tempo run around Roosevelt island

run 25:19 [4] 3.33 mi (7:36 / mi)
shoes: Brooks Adrenaline - Blue

Thursday Feb 21, 2013 #

1 PM

gym (weights) 30:00 [1]
(rest day)

Decided to do this rather than a recovery run which was good b/c I felt lame today

Wednesday Feb 20, 2013 #

12 PM

run warm up/down 9:28 [3] 1.05 mi (9:01 / mi)
shoes: Brooks Adrenaline - Blue

obnoxiously windy and rather cold. just based on that I avoided the mem bridge and haines point and diverted to the mall, but it was still a hard head wind on the return trip.

run tempo 15:54 [4] 2.06 mi (7:43 / mi)
shoes: Brooks Adrenaline - Blue

run 22:05 [4] 2.88 mi (7:40 / mi)
shoes: Brooks Adrenaline - Blue

not really trying to maintain a pace here, but ended up faster than the "tempo" portion

Tuesday Feb 19, 2013 #

12 PM

run (treadmill) 28:30 [2] 3.0 mi (9:30 / mi)
shoes: Brooks Adrenaline - Blue

recovery run

Monday Feb 18, 2013 #

3 PM

run long (trail) 1:16:16 [3] 8.92 mi (8:33 / mi) +233m 7:55 / mi
shoes: Montrail RockRidge

the idea here was to follow a long run with a long run but I had to cut it short by about a mile due to time constraints
much nicer weather to run in w/out the wind and freezing temps

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