Orienteering1:14:00 7.5 km (9:52 / km) +250m8:27 / km
Intro to Bogg's Mt. This did not go well from the get go. Arrived late the previous evening, didnt sleep well (trying to switch work gears), was dehydrated and had late start at middle of day. Struglled with the temps and was breathelsss at a moderate jog.
Stuff just didnt make sense- almost mispunched 2, had major confusion around which trails was on to 3 and to 4 and to 5, out of 8 and so on. Could have have a lot worse as I forced myself to stop and take stock- as it was around 14 mins squadered on petty stuff. In addition probably ended up walking 60% of this course. A pity because it was really nice terrain- mind and body failure.
SL=5.8km!!
Walking1:15:00 [1] 5.0 km (15:00 / km)
Ambling around Calistoga, visitng Chateau Montelena. Plesaant evening with Miss Roz.
Out early and a nice morn to boot.
Back home to double pack for a quick trip to Chitown (dinner and meeting) then onto CA for the "spa experience" weekend. :)
Walking27:00 [1] 3.0 km (9:00 / km) (rest day)
Part of the downtown loop.
15500, 1920 and 12 for the day.
Mile before with 4x50m wind sprints and 1 km after intervals.
Stretching10:00 [1]
Legs and hip drills
Drills 5:00 [2] 0.5 km (10:00 / km)
Usual routine
Track intervals 4:43 1.6 km (2:57 / km)
Track nite (75F and 75%rh) and a lighter session planned with 4x300 (200 walk R), plus 4 x100 (100 walk R) at 85% effort. As usual aimed for even effort (18-19 per 100 for the 3s) and went as follows:
56.3
56.3
55.7
55.3
5min R
15.0
14.9
14.6
14.6
Not so bad speed wise for given effort, so may have to enter some races soon (USATF MN, SOTN etc)
Note
Evening stroll and ending the day with 18200, 1940 and 15.25.
Misc yard work, digging and mowing. Nature galloping ahead now.
Jogging (XC trails) 27:25 5.1 km (5:23 / km) +65m5:03 / km
French park for a recovery effort run. Some trails still mushy and underwater after the recent rains. Apparently 81F out however felt cooler in the woods. Good acclimation for CA next weekend.