Training Log Archive: mgb

Started to warmp up, but then didn't feel like it today.

I was not motivated to run fast today, and then the woods were really bad too, so I settled into a pretty slow but steady pace.

Even going slowly today, I did some irritating mistakes:

2: I should have went to the road right away, instead of going through the forest. I couldn't find the path either, so I was forcing my way through some particulary nasty woods, before overshooting the control a bit.
5: I wanted to avoid the hill, so I was skirting it, but it was hard to get through. Very rocky and a lot of undergrowth. Took me a whole 4 minutes to get to the path. It took me a whole 11 minutes to this control. I can't beleive it took that long.
12: Took a tumble on the path, falling pretty hard. Some scary moments checking for anything broken or puncture wounds, but escaped with scratches and bruises all over the body. Only bleeding from one hand.
13: I am not sure the control/boulder was in the right location. GPS track shows the location being a couple of curves higher than on map. The control was not where I turned around but a little bit up the hill after turning.
16: The right route choice is better. Longer on path.
17: Started off from the wrong intersection but caught myself quickly.
19: Put my foot down hard on a stone with my foot turned up high. Hurt a lot for about a minute, before I could start moving again. Pain dissapated pretty soon there after though. It hurts now after the race though. There was another faint ridge (not on map) that I went out on first, before going to the right one.
20: Extremely slow going because of undergrowth. Fighting for every step.

The splits were off a lot today. The units can not have been synched recently. The most eye catching one was 15->16. I did it according to the splits in 15 seconds. Quite the feat. EDIT: The splits on WinSplit seems to have been adjusted. They are different than the little printed slip you get when you finish.

Thanks to Jeff for putting on a good meet though. Even though I was not rearing to go today, it was nice to be able to do a blue. I do enjoy there being some length to the courses.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Blue - Splits

Slow and easy around the neighborhood.

With the CB half-marathon only a few weeks away, I was hoping to go a little bit faster today, but it felt like I was not fully recovered from last weekend. My legs just couldn't move faster. I did go around 8 min/mile for the first 7-8 miles, so still think I have a shot to get to my target pace of 7:30 though at the race.

Running on the treadmill.

Easy biking in the gym.

Plank, Side Plank, Assisted Pull-up 100 lbs, Assisted Dip 100 lbs, Pec Fly 130 lbs, Abdominal Machine 140 lbs

Running from MAC and around the track.

Drills

Strides

Tired after a couple of intense weeks of running/orienteering. Taking it easy as the legs felt very heavy. Doing the short program today:

800m: (1:37.7, 1.40.2): 3:17.9 (6:38 min/mile)
1200m: (1:40.5, 1:47.4, 1:47.2): 5:15.1 (7:03 min/mile)
800m: (1:42.0, 1:47.5): 3:19.5 (6:41 min/mile)
1200m: (1:40.2,1:48.1, 1:51.1): 5:19.4 (7:08 min/mile)

sgb seems to be improving well. Presto is also faster than all of us.

Jogging between intervals.

Running back to MAC.