Training Log Archive: iansmithIn the 7 days ending Jul 27, 2014:
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Saturday Jul 26, 2014 #
7 AM
Hiking 20:00 [1] 11.5 km (1:44 / km) +462m 1:27 / km
shoes: 201304 NB 860
4 PM
Running 1:25:47 [1] 15.85 km (5:25 / km) +42m 5:21 / km
shoes: 201404 Inov-8 F-Lite 230
Tempo workout. It was warm but not unbearably so - about 30 C. I ran shirtless to try to mitigate the heat, but even still was drenched in sweat halfway through the workout.
The plan was to do 2x tempo runs of the eastern edge of the Esplanade to the BU bridge - about 4.2 km - at the target pace of 4:00/km. However, after the first bout, I was so hosed that I decided to only run ten minutes of the second bout for a total of a 27 minute, 6.75 km tempo workout. It's unclear if I'm going too fast, if the heat exacted too great a toll, or if this is just a realistic threshold workout for me in my current state. I ran with 176 bpm techno and held that cadence religiously.
The plan was to do 2x tempo runs of the eastern edge of the Esplanade to the BU bridge - about 4.2 km - at the target pace of 4:00/km. However, after the first bout, I was so hosed that I decided to only run ten minutes of the second bout for a total of a 27 minute, 6.75 km tempo workout. It's unclear if I'm going too fast, if the heat exacted too great a toll, or if this is just a realistic threshold workout for me in my current state. I ran with 176 bpm techno and held that cadence religiously.
Thursday Jul 24, 2014 #
11 PM
Running 34:37 [1] 6.67 km (5:11 / km) +30m 5:05 / km
shoes: 201404 Inov-8 F-Lite 230
Felt very sluggish.
Wednesday Jul 23, 2014 #
11 PM
Running 1:20:17 [1] 15.85 km (5:04 / km) +43m 5:00 / km
shoes: 201404 Inov-8 F-Lite 230
Tuesday Jul 22, 2014 #
5 PM
Team Sports 45:00 [2]
shoes: 201304 NB 860
Softball vs G.A.M.E. I played deep center field for most of the game and suffered. They had an excellent batting line up, and I ran around like a marionette on the strings of their bombs. I believe the final score was 24-8. We were within 1 going into the fifth inning, but they broke it open.
Monday Jul 21, 2014 #
Note
It is interesting to compare my Kinsman run to the hike I did with Bgallup three weeks before on Jefferson. On paper, the two hikes were comparable:
Jefferson: 22.33 km, 1637m, 7:20:57, 7:00 moving (Bgallup stats; mine have some missing data)
Kinsmans run: 21.24 km, 1521m, 4:30, 3:48 moving
The "moving" time is a guess on Jefferson, based on ten minutes stopped on the summit and ten minutes stopped at the patch of snow. The comparison has limitations; bgallup and I were out for a pleasant hike, not trying to set some time or pace goal. We also got lost once when the trail disappeared. A more reasonable estimate of our time at pace is probably 6:30.
The routes are also necessarily different. The hike up Jefferson consisted of an ascending phase and a descending phase; on the Kinsman ridge with the Cannon Balls, there were numerous ups and downs. Still, it's illuminating that I wasn't able to manage a 2x speed improvement running compared to comfortable hiking. Some of that is surely due to the arduous climb - even on a casual hike, you are near 100% effort when ascending a steep line. Both Cannon and Jefferson had km+ long sections of 20% grade (30% on Cannon). I may attempt a more controlled experiment - where I time total duration for hiking speed vs fell running speed, minimize stops, and traverse identical routes.
Cannon also had some garbage time where I ran along a trail at the base of the mountain - the first four km of my hike - at 6:00/km. My slowest km on Cannon was the 30% grade at 18:52; on Jefferson, our slowest was a 39:20 descent at 30% grade. Some of that time is due to the necessity of waiting for each other on awkward sections.
Jefferson: 22.33 km, 1637m, 7:20:57, 7:00 moving (Bgallup stats; mine have some missing data)
Kinsmans run: 21.24 km, 1521m, 4:30, 3:48 moving
The "moving" time is a guess on Jefferson, based on ten minutes stopped on the summit and ten minutes stopped at the patch of snow. The comparison has limitations; bgallup and I were out for a pleasant hike, not trying to set some time or pace goal. We also got lost once when the trail disappeared. A more reasonable estimate of our time at pace is probably 6:30.
The routes are also necessarily different. The hike up Jefferson consisted of an ascending phase and a descending phase; on the Kinsman ridge with the Cannon Balls, there were numerous ups and downs. Still, it's illuminating that I wasn't able to manage a 2x speed improvement running compared to comfortable hiking. Some of that is surely due to the arduous climb - even on a casual hike, you are near 100% effort when ascending a steep line. Both Cannon and Jefferson had km+ long sections of 20% grade (30% on Cannon). I may attempt a more controlled experiment - where I time total duration for hiking speed vs fell running speed, minimize stops, and traverse identical routes.
Cannon also had some garbage time where I ran along a trail at the base of the mountain - the first four km of my hike - at 6:00/km. My slowest km on Cannon was the 30% grade at 18:52; on Jefferson, our slowest was a 39:20 descent at 30% grade. Some of that time is due to the necessity of waiting for each other on awkward sections.