Training Log Archive: spowellIn the 7 days ending Jun 8, 2011:
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Wednesday Jun 8, 2011 #
6 PM
Running 1:35:00 [4] 13.25 km (7:10 / km)
Good thing it thundershowered right before the practice -- it was HOT today (42degrees with humidex)!
Monster practice set by Francis:
2+k warmup
15min of hill running, loops of ~400m: 7.5loops @5min/k, 3k total
15min of field/trail running, loops of ~500m: 6loops @5min/k, 3k total
10min of field running, rest:run 1:1, loops of ~600m: 2loops @4.15min/k, 1.2k total
10min of barefoot sand running, rest:run 2:1, legs of ~150m: 7legs @3.30min/k, 0.75k total
2k warmdown
I think I did OK considering I ran 10+k the day before. Totally spent at the end -- wish other people looked in as rough shape as I did/felt...
Got home and drank 1000000L of water.
Monster practice set by Francis:
2+k warmup
15min of hill running, loops of ~400m: 7.5loops @5min/k, 3k total
15min of field/trail running, loops of ~500m: 6loops @5min/k, 3k total
10min of field running, rest:run 1:1, loops of ~600m: 2loops @4.15min/k, 1.2k total
10min of barefoot sand running, rest:run 2:1, legs of ~150m: 7legs @3.30min/k, 0.75k total
2k warmdown
I think I did OK considering I ran 10+k the day before. Totally spent at the end -- wish other people looked in as rough shape as I did/felt...
Got home and drank 1000000L of water.
Tuesday Jun 7, 2011 #
6 PM
Orienteering race 1:06:30 [4] ** 10.2 km (6:31 / km)
ahr:177 max:191 spiked:24/24c
Rockliffe Summer Solstice meet
Kind of a sucky experience. First control I went to wasn't there, spent 6min searching for it. Probably should have given up sooner (usually it's me that's in the wrong), but I really wanted to punch them all. 5th control I went to was in the wrong spot (but this was apparently corrected later during the race). Gave up on punching/penning, decided to just run and tag all the controls. Finished 17min over, probably would have finished 10min over had it not been for those 2 controls.
An added bonus was that the phantom first control was rumored to have "poison ivy on steroids" growing about it -- now I'm REALLY glad I stomped all over there for 6min.
Frustrating, but it was nice to be out. I ended up running over 10k!
Kind of a sucky experience. First control I went to wasn't there, spent 6min searching for it. Probably should have given up sooner (usually it's me that's in the wrong), but I really wanted to punch them all. 5th control I went to was in the wrong spot (but this was apparently corrected later during the race). Gave up on punching/penning, decided to just run and tag all the controls. Finished 17min over, probably would have finished 10min over had it not been for those 2 controls.
An added bonus was that the phantom first control was rumored to have "poison ivy on steroids" growing about it -- now I'm REALLY glad I stomped all over there for 6min.
Frustrating, but it was nice to be out. I ended up running over 10k!
C • Yay! 3
Sunday Jun 5, 2011 #
Event: OOC B-meet
10 AM
Orienteering race 1:36:38 [5] *** 6.4 km (15:06 / km)
spiked:13/13c
Sunday morning orienteering in the March Highlands...
Started off OK. Coming in to punch 2 (I took the trickier non-trail route because I thought I could use the practice), I tripped on an invisible log and fell with my knee ramming into a second log. Tried running it off to 3, felt a bit better. Caught the wrong trail on my way to 4, and while trying to figure out where I was on the map, I stubbed my toe on a ministump and went flying. The strap fell off my watch and I landed on my arm/shoulder/another damn log. I was still kinda lost, so I started limping along the trail. Once I realized where I was, I got 4, 5 and then headed off for 6... !30!min later, with some well-intentioned-but-misdirected help from mountain bikers, and some helpful directions from fellow orienteerers, I was able to finally find that control (but not without first stubbing my other toe). Finished pretty well. If I had been two seconds faster, I woulda beaten (Robbie's time)x2! Something to strive for next time...
Toe joints are nicely swollen, hopefully I'll be able to run Tuesday!
Started off OK. Coming in to punch 2 (I took the trickier non-trail route because I thought I could use the practice), I tripped on an invisible log and fell with my knee ramming into a second log. Tried running it off to 3, felt a bit better. Caught the wrong trail on my way to 4, and while trying to figure out where I was on the map, I stubbed my toe on a ministump and went flying. The strap fell off my watch and I landed on my arm/shoulder/another damn log. I was still kinda lost, so I started limping along the trail. Once I realized where I was, I got 4, 5 and then headed off for 6... !30!min later, with some well-intentioned-but-misdirected help from mountain bikers, and some helpful directions from fellow orienteerers, I was able to finally find that control (but not without first stubbing my other toe). Finished pretty well. If I had been two seconds faster, I woulda beaten (Robbie's time)x2! Something to strive for next time...
Toe joints are nicely swollen, hopefully I'll be able to run Tuesday!
Thursday Jun 2, 2011 #
7 PM
Running 35:00 [4] 6.5 km (5:23 / km)
Tried to mimic Francis' OOC workout from yesterday.
2k warmup @4.50/k
2.5k 'time trial' @ 4.11/k, 10.35, 183bpm
2k warmdown @5.10/k
Felt slow in the time trial -- only gave myself 2min rest after the warmup. It's lonely/boring by yourself :)
Kept looking at my watch to see that I was going 4.10min/k, but no matter how much harder I tried, I didn't go any faster. Sucky.
Goals: 20.30 5k*, 42.00 10k by October.
*I was going to say 21.00 for the 5k, but I just ran that pace tonight (albeit for only half the distance), so I better get better!
2k warmup @4.50/k
2.5k 'time trial' @ 4.11/k, 10.35, 183bpm
2k warmdown @5.10/k
Felt slow in the time trial -- only gave myself 2min rest after the warmup. It's lonely/boring by yourself :)
Kept looking at my watch to see that I was going 4.10min/k, but no matter how much harder I tried, I didn't go any faster. Sucky.
Goals: 20.30 5k*, 42.00 10k by October.
*I was going to say 21.00 for the 5k, but I just ran that pace tonight (albeit for only half the distance), so I better get better!