Training Log Archive: kensr

Event: WCOC Ratlum Mountain
 

Running hard Course B. Came out of 2 to the L and hit the main trail, thinking it was the smaller one. Turned the wrong way and ran towards the wrong jct before correcting, 1 min error.

Course A 20 min later in relay with Steve. Came straight out of 7 up to trail, should have come along stream -- 30 s. Then chose the lower trail to 9, just because Sue took the upper one. Mistake - 50 s. Fun chasing her on both courses, total within 3 sec.

Fun racing hard on Charlie's sprints, then enjoyable food and company after.

Sprint A - Splits

Sprint B - Splits

Back to the track to try measuring the distance. Set the garmin on 1 sec sampling to see if that were better than the smart mode. Left it like that and then a lap with the watch tied to my hat. Both methods were better than yesterday, the first measured a little short. Then 2 laps at speed. None of these tracked the inside lane I ran. The cool down lap was run in lane 6, but it looks no different than the others. And we won't even discuss the elevation profile. Guess VT doesn't have very many satellites nearby.
2.02, 1.42

2 sets x 6. Felt good, no problems lately.

Still a bit tired, but thought some short intervals would be good. Slow warmup, then throw-away first interval, followed by 3 more 1/4's with a 2 min recovery in between.

Used the garmin's interval function set to signal 1/4 mile with a 2 minute recovery. Each 1/4 was signaled before a full lap was complete by maybe 10 m. Looking at the gps track, it shows a full lap would be 420 to 430 m. Is it possible the high school track is long? How can this be?

So my splits, using the garmin distance for 1/4's were 1.57, 1.36, 1.33, 1.35. Not bad, but I would have to add another 5 seconds or so to make the full lap.

C • track 4

Circuit training 2 sets 40 sec on/20 sec recovery
Pullups (10/8), squats, bicep extensions, one-leg standups, pushups, russian twists, situps, superman, dips, step-ups
Then planks; arm extensions straight out to side for 3 min, R arm droops pretty quickly

Busy days. And still tired and a head cold from Sunday. Maybe something tomorrow.

Event: Harris Center
 

Red course. Decided to go with a longer course to test current capability. Challenging course by Alar. Despite the start of a sore throat, felt light and strong for the first half. Then got tired and dry and it got hard to focus precisely. The last quarter was a struggle; the temp was in the 80's and I felt beat.

Clean and accurate for the first four controls, then missed 5 to the R by 50 m and came back from the stone wall behind it. Just stood on a boulder and surveyed the area and spotted the control, 4 min lost. The long leg to 8 (almost 2 km no trail) ended in a bland area and I missed it by 20 m from a hilltop attack point 150 m away. Bounced off 2 stone walls and got it with a 5 min loss. Getting hot and tired, nevertheless okay for the next 3 controls. The leg to 12 ended in the logged over area and I slipped past 20 m to the left as I checked out the wrong little hilltop. Searched for 10 min until I found the nearby stone wall segment and off that to the control. The next one came up into a jumble of big boulders, I paced the right distance and direction to within 10 m, but not close enough (wrong side of big boulder) and took an extra 4 min to find it. Total time lost ~ 24 min.

Getting stronger and faster, but accuracy and speed suffered from the heat and distance, and needed to be right-on for this map.

Red - Splits