Perfunctory - should have done more but mass start was ready.
Orienteering race (park O ) 26:18 4.51 km (5:50 / km) +25m5:40 / km
Motala, 3-1-2 sequence. Forgot to take splits except for end of loop. SL = 4.1
and about 30 sec of mistakes.Otherwise decent run and pretty even loops m/k.
loop1 (3) 1.5k 9:33
loop2 (1) 1.4k 8:54 lost 10s at #6 in dark woods, 10sec from 9 to map ex route choice error
loop 3 (2) 1.2k 7.51 10 sec at last control (NOS)
Probably last Park o for a while- still you never know :-)
Before and after track with 4x100m strides, drills and stretching
Track intervals (CCHS) 2:02 0.8 km (2:32 / km)
Nice out- 71F wind 19mph SSW (diagonally along home straight). 5x100m speed workout. Base time for effort =13.8s
First set of 5 run around the curve at 85% effort and jog the straight (45s).
Felt good so added a few more at target 400m race pace -90-95%- along the straights and jog the bends (50s)
NB rests could have been shorter.
Quick summery of history (season best) on masters track and targets for this season (MN relo permitting :-)
Best AG results at 800m , then 400, then 1500
Greater Boston Senior Games - low key, but fun, track event on UMass Boston asphalt track. Nice and warm but with strong breeze (15mph) down back straight. Anyhow turned up with a few Mass Velocity track buddies for a training session. Quick warm up plus 4x100m strides and drills. Got stuck in the 93S parking lot and just made it- one guy had to hoof it and got a $200 speeding ticket. Ouch.
Track intervals (U Mass) 9:36 2.8 km (3:26 / km)
1500, 800, 400, 100 with about 5-10 mins rest between- started at 1pm and all done by 2. Ran them at 85-90% effort, looking for even splits but had to work hard along back straight. Times were OK for early in season, especially given no one to chase, although I had some closer comp in the sprints. Broke out a new pair of Saucony Kinvara's for the occasion as spikes were not useful. Anyhow, 4 races and 4 golds in 50-59 division and a solid repetition wo. Went as follows:
1500: 5:39 (66, 91, 92, 89) steady aiming for 6 min/mile pace
800: 2:38 (79, 79) even and a bit faster but not pushing it
400: 65 (33, 32) lane 1 and caught the stagger at 200. Felt tired but no piano at the 300m mark!
100: 13.8x; well opened up a bit on this one :-)
Posed for a few photos (made it to the brochure this year :-) and answered the question; was I sprinter doing middle distance or a middle distance runner doing sprints. I answered (honestly) more the latter.
Then home to attend to the never ending honey do list.