Training Log Archive: ebone

Warm up for orienteering at Lake Tradition. My left achilles is vaguely touchy, and the 2nd toe joint on my right foot is still bruised and sensitive.

Ran the Winter Series Champs at Lake Tradition. I pushed but had trouble getting my HR up, maybe because I hadn't run the day before and maybe because of the early hour (9 AM). Still, most of the race was fairly strenuous, so I'm calling it intensity 3. I didn't focus well and lost some time due to sloppy/deficient map reading and execution. I also made some poor route choices, going through some slow forest instead of taking the easy way around on trails.

I let myself get too cold before changing after the run, so I got sick.

Splits: 156 535 651 137 030 1010 231 147 110 326 338 404 306 1350 343 308 316 049 056 036

Picked up controls at Lake Tradition. I was pretty beat at the end, from not enough food and water.

COC: Winter O'Series Champs - Splits

Warm-up, recovery jogging, and warm-down around Wallingford and Meridian.

Ran pretty hard around the block at Hamilton. I had intended to run 3:00 but pushed it harder than I planned.

Ran 9 x up NE 54th from Kensington Pl, I felt pretty quick on the middle-to-later reps, but my hamstring felt just a tad tight after the 9th one, so I ended the workout right there rather than doing a tenth and some form drills.

Ran down Latona to Green Lake, around the lake (25:40 for 3.25 miles), and home. I felt sore from yesterday, but mostly relaxed and supple. I felt like I was scrambling and heavy for only moments at about three points during the run. I did three surges, which I've logged separately. I took HR measurements every three minutes:
129 139 137 137 135 142 141 139 140 139 137 143 144 131 (at end).

Three 30 second surges (during my run around the lake) at about 3k pace.

Ran 2:56:20 with the Footzone group at Tiger Mtn. I have little idea where we went, but we did a clockwise loop and had two big and one small climbs. The second climb was 1500 feet (in 1.5 miles) up Middle Tiger from Poo Poo Point Road. We eventually came to Paw Print and then followed the Fat Ass 50k course until we took a right instead of going to West Tiger 2 and 3. We went down Lingering Loop to the road. I felt sort of tired early, since I didn't run yesterday, but after feeling moderately fatigued in the middle of the run, I didn't get any worse for the remainder of the run. I walked up a lot of hills, but my heart rate still stayed above 150. I took heart rate splits at approximately 10 minute intervals:
137 156 152 152 157 163 151 151 159 154 157 133 154 153 150 155 155 143 (just before I stopped my watch at the end, a 5.5 minute split.)

My right, middle toe knuckle got poked by sharp rocks and reaggravated, and I whacked my knee on a metal gate a couple of minutes before the end of the run.

About 10 minutes of the run was at threshold intensity, and I've logged it separately.

A couple harder parts of my long run. One was a sustained uphill and another was a downhill near the end, where my pulse hit 169 as I chased Scott McCoubrey.