Training Log Archive: iansmithIn the 1 days ending Nov 5, 2014:
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Wednesday Nov 5, 2014 #
10 PM
Running 1:05:36 [1] 12.54 km (5:14 / km) +3m 5:13 / km
shoes: 201409 Saucony Ride 6
VO2 max intervals at the MIT track; I ran 4x1000, 4x400. The night was cool and calm, with a temperature of about 8 C. After warming up, I did my usual routine: a few sets of drills - grapevines, high jumps, knee highs, butt kicks - and some quick 100m strides. I ran without a watch that I could read, so all my pacing was based on feel. My speed was sometimes glacial.
1ks: 3:46 (ugh), 3:43, 3:41, 3:39
400s: 78, 79, 79, 80
I jogged 150-200m between bouts, which worked out to about 2:00 between kms, and 90s between 400s. I felt one with the track.
Marc Lauenstein remarked that for me, one of the best ways to improve my orienteering is to improve my track speed. This echoes a consistent observation: I am not fast. Words to remember.
1ks: 3:46 (ugh), 3:43, 3:41, 3:39
400s: 78, 79, 79, 80
I jogged 150-200m between bouts, which worked out to about 2:00 between kms, and 90s between 400s. I felt one with the track.
Marc Lauenstein remarked that for me, one of the best ways to improve my orienteering is to improve my track speed. This echoes a consistent observation: I am not fast. Words to remember.