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Training Log Archive: bgallup

In the 7 days ending Aug 25, 2012:

activity # timemileskm+ft
  Running3 2:00:05 13.93(8:37) 22.42(5:21) 1052
  Orienteering2 31:10 2.63(11:52) 4.23(7:22) 13
  Total5 2:31:15 16.56(9:08) 26.65(5:41) 1065

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Saturday Aug 25, 2012 #

8 AM

Running 30:48 intensity: (16:16 @3) + (14:32 @4) 5.62 km (5:29 / km) +425ft 4:55 / km
ahr:156 max:170

Visiting my cousin and her husband up in Jeffersonville, VT. Went out for a morning run. Mixed gravel and dirt. Definitely highlighted that most (all) of my runs are pancake flat. I do like running in rolling hill country, though.

Thursday Aug 23, 2012 #

6 PM

Orienteering 15:36 intensity: (7 @1) + (9 @2) + (44 @3) + (14:36 @4) 2.07 km (7:32 / km) +3ft 7:31 / km
ahr:171 max:179

CMOUSAC Classic. 3s back from Giacomo! the mythically perfect race would have been third place about 5s behind ali. one stupid blunder, going 2-4-3-4, probably 45s error. i'll look at it in finer detail. if there were ever a time to bring my A game, it's at the championship meet, and i brought 95% of it. very tangible dividends from a summer spent running, and a few evenings plugging away at biggins' ski-o memory game. a stupendously fun trio of events run flawlessly by PG, well worth the drive and time. Bub's BBQ was the perfect capper. PG, like a pro, even had the splits and maps posted before we got home. definitely mapping these after more logs trickle in.
7 PM

Orienteering 7:12 intensity: (7 @1) + (6 @2) + (22 @3) + (6:37 @4) 0.91 km (7:56 / km) +5ft 7:52 / km
ahr:168 max:179

argh! so close. some really solid legs, and one total meltdown. 5:00 on leg 4. the winning time - for the whole course, mind you - was about 2/3rds of that. fortunately i relocated off of the third control, so i can imagine a non-idioti, clean split of 1:10, 6th on that leg, and a final time of 3:22 and third place, a few seconds behind Giacomo. I coulda been a contenda, again.

Orienteering 8:22 intensity: (16 @2) + (8 @3) + (6:23 @4) + (1:35 @5) 1.25 km (6:43 / km) +5ft 6:40 / km
ahr:175 max:183

Leg 2 of the relay. PG did a clever setup to condense the field - after the first finisher of the first leg punched, he started a two minute countdown. first leggers that finished under those two minutes traded off per usual, but when the clock ran out the remaining second leggers started en masse. that second leg start was stupendously fun. pretty much following the pack through five controls, and then we dispersed for the long leg. 6 was particularly devious.

Wednesday Aug 22, 2012 #

Note

finally paid CSU dues, OUSA dues, and registered for NAOCs. Herr credit card is tired.

blue sprint, red middle, green long. toying with the idea of the blue middle, but i have vivid memories of butchering the red middle at lynn woods. also, long courses are long.

Tuesday Aug 21, 2012 #

Note

galen rupp's dynamic stretching routine

now, with horrible music!
8 AM

Running 1:03:27 intensity: (53:25 @3) + (10:02 @4) 11.3 km (5:37 / km) +521ft 5:15 / km
ahr:154 max:170

got a little carried away, again - just lengthwise this time. shooting for 8:45/mi and 152bpm averages - ended up at damn near 9:00/mi and 154bpm. if i hadn't had ~2min of traffic stops would the pace would be spot on, but the heart rate would've been higher. doing stairs at the weeks footbridge didn't help either average. if one can get into the harvard stadium, that might be some good stairclimbing 'fun'.

read an article yesterday that said you should eat something before you run in the morning. their thinking being you're out of glycogen after your nightly fast, and that for anything other than a slow jog shorter than 30min, your body turns to muscle catabolism in the absence of glyogen stores. and that's bad.

didn't have time to try to figure out if it's a vogue theory or respected Science - either way i've got a heap of basic improvement to make before i need the freshest of fresh science. that said, I still switched the morning routine from wake up, flop around, go run to wake up, eat, loaf 30min, go run. had a small stitch right out the door, but it went away almost immediately. didn't notice anything else.

Monday Aug 20, 2012 #

Note

note to self: Mayor's Cup 5k, October 28th? Thought of it brings back good memories of (slowly) running x-c races in the fall back in 'nam.

Sunday Aug 19, 2012 #

8 AM

Running 25:50 intensity: (3:55 @3) + (21:55 @4) 5.5 km (4:42 / km) +106ft 4:34 / km
ahr:164 max:177

in a bit of a rush, so i ran faster - go figure. didn't get around to slotting in a 5k this weekend, so shot for one today. 22:28, which is about 1:30 off the top of the previous since-high-school best, which is fun. bet i could break 22 in an actual race, with the constant stream of people to chase and the race-face psychological boost. probably take a bit off the top on a truly flat course, too - i could tell even these tiny hills took a little starch outta my shirt.

probably the worthiest measure so far: vdot = 43.46

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