Training Log Archive: O Joy

recumbent warm-up

5 assisted pull ups at 85 lbs

MF swim with Coach Scott. 50 m wu; 5 x 50 m drill on 1:20; 5 min pull (200 m); 2 x 5 descending swims of 75 m (2:25 to 2:05); 3 x 75 m @2:30 with second 25 on 1 and 3 kick and on 2 breath every 3 strokes).

MF swim with Coach Scott Workman; 100 m wu; 2 x 25 m fast shallow end/slow deep end; 3 x (4 x 75 m @ 2:00 with rest after each set) + 2; 100 m cd. Scott recommended that I work on following through all the way on my stroke - this took about 10 sec off a 75 on the first set!

Easy MF run at 90oF and humid.

Event: ICO Bradford Woods Meet
 

ICO Bradford Woods Meet Green (6.0 km) course set by Jerry Lyons. It was great to get out into real woods even with with 80 degree temp and all of the hills and reentrants. Bradford Woods has some cool terrain, especially around the sand-mining area. Had a bit of a problem at C2 amongst the knolls and reentrants; C3 and C4 were good; messed up C5 by not going far enough to the N and then making the reentrants "fit" the map until I found myself at C3 again, at least I knew where I was; lost some time on C6 mistaking a shallow reentrant for the deep one with the control; almost bailed on the way to C7 but convinced myself to continue; C8 was misplaced, I was at the right spot along with a couple of other green runners; rest of course was fine and made good use of C5 and C3 again. Apparently C8 was misplaced on a parallel error 200 m to the E but I walked up the creek to the next trail junction and didn't see it.