Training Log Archive: iansmithIn the 7 days ending Sep 20, 2015:
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Saturday Sep 19, 2015 #
1 PM
Orienteering 54:53 [3] 7.43 km (7:23 / km) +116m 6:51 / km
24c shoes: 201304 Inov-8 Oroc 280s
Great Brook Farm, Red course. My warmup of a mapping committee meeting ran a bit late, but because I was helping Tim pick up controls, I didn't feel too guilty. I think I finished a few minutes after course closing time at 2:00 PM, though I wasn't the last to finish. I had some bobbles and poor execution, and in places (e.g. control 21), running fast around thick, vague green can be faster than slogging through it.
Orienteering 45:00 [1] 5.14 km (8:46 / km) +81m 8:07 / km
21c shoes: 201304 Inov-8 Oroc 280s
Control pickup.
Wednesday Sep 16, 2015 #
4 AM
Running 36:34 [1] 7.14 km (5:07 / km) +42m 4:58 / km
shoes: 201507 Mizuno Wave Inspire 11
Because I'm only a crack in this castle of glass.
10 PM
Running 56:02 10.05 km (5:34 / km) +4m 5:34 / km
shoes: 201505 Inov-8 Flite 230
10x400m intervals. I ran around MIT for twenty minutes to warmup, then did 8 minutes of drills - explosive leaps, high knees, butt kicks, grapevines, and backwards running. I then ran 10x400m in groups of 4 with 1 minute rest between each bout and 2 minutes between each group. My target pace was about 1:24 - not particularly fast, but quick enough given my shoddy recent speedwork. It started to burn at around the 6th bout.
Splits:
89, 83, 83, 81; 86, 84, 83, 83; 84, 79
Splits:
89, 83, 83, 81; 86, 84, 83, 83; 84, 79
Running 5:46 [1] 0.87 km (6:40 / km) +1m 6:38 / km
shoes: 201505 Inov-8 Flite 230
A little cool down before my recovery burrito. I also biked home afterwards.
Tuesday Sep 15, 2015 #
8 AM
Running 19:05 [0] 3.63 km (5:16 / km) +47m 4:57 / km
shoes: 201507 Mizuno Wave Inspire 11
Morning jog. Ugh.