Training Log Archive: ccsteve

Red course at Mendon Ponds.

Felt off, and a morning later I'm feeling more beat up than I would like. Not sure if it was an off day or something about my training...

Biggest error on 6. This goes into a new class of excessive confidence in navigation where "All I have to do is X"... Followed by a lax run and a failure to follow my compass and some bad re-orientation...

For the third control I also thought I had a good idea and it might have been, but I failed to read the subtleties of the map and overran the control.

In other places I did well and think this was a case of "calming down and navigating".

Red - Splits

Event: ROC - Mendon Ponds Park [2009 Club Series #3 (Sunday)]
 

Over to the little park for some short intervals... Walked it as 110y or so, so I'm good at 100m. It turns out that my 110 paces is 64 single steps when sprinting - the sprinting strides are 70% longer....

[unless noted, sprints have a 30s rest in between)
8:36 1m warmup, 2m rest
18.85, 19.53, 19.29, 19.87, 18.66, 19.55, 18.78, 19.78, 2m walk
19.43, 18.75, 20.25, 20.12, 2m rest
18.76, 19.66, 19.22, 20.00, 2m rest
19.51, 20.09, 2m walk
8:58 warmdown

18 - hmm - didn't know I ran that many... I took rests when my pace rose above 20s...

Was over to RIT for the summer series with a couple kids vaulting and decided that I would do the 1500m on an official track and all... Felt good the first 400m and hit the time I wanted for that split, but faded on the third 400m... Guess I'm not where I think I am for track speed.

Splits: 1:20, 1:36, 1:43, 1:15 (300m)

At least I'll have something to compare to later in the summer.

OK - feeling better - I ran 5:51 in a 1500 on July 22 last summer - so I'm in about the same condition as then and it's still early June. My memory remembered the "just under 6m" time, but I thought it was a 1600.

Nice modest run this morning... 8:58, 8:39, 8:14, 7:05