Training Log Archive: Gswede

Event: WOC 2017
 

Well even a pre-race mistake can take you out of the race. The only shoes I had for the sprint were racing flats that lacked the traction I needed when it started raining. No excuses though, I went out to run as fast as I could. I had few good spills and couldn't take the turns hard without going down. When Kris Jones caught me I stuck with him on the straights but lost time on the curves.

Not a super difficult race, which is normal for sprint qualifiers. 9-10 was the only route that I really screwed up. Everything was pretty clean, just slow and slippery.

The good news is that the nerves I had before the race are gone and I am very excited to attack the long. Training session for it tomorrow.

https://goo.gl/photos/eA9TcbZZ8N9goKeX8

Men C Sprint Q - Splits

Sprint model event with Morten

40 pushups, 5xpedestal, 5 minute plank

A closed gate at the school before 6 cut the second interval short. 2 minute break between each. The "passable" fence before 11 was a rusty fence covered with barbed wire. In the race, I'd go over it. But I didn't feel like playing around with tetanus today. Top speed was 2:40/k, averaging 3:35 in the intervals. It felt good to get activated.

http://sprintseries.org/doma/show_map.php?user=gsw...

Easy day with 10x20/40s to get some speed.

100 pushups, 10xpedestal, 10 minute plank

Recovery day on the trails. Got stuck with a big translation project due on Wednesday, which is good because money is useful, but bad because I prefer to hang out with my o-friends. Sigh.

Sunday interval sesh

Workout was 4x1000@3:03-3:13 on 1:45 recovery jog, 2:45 jog, 2x400@ 71-74 on 1:45 jog

I put the paces on the slower side because it was on the same dirt road with the gentle, but existing, hills.

Times:
3:07
3:08
3:08
3:05
70
67

Recovery day on the trails filled with race visualization

100 pushups, 10xpedestal, 10 minute plank, 20 pullups, 10 burpees