Training Log Archive: mgb

No problem with the heat today. Instead a steady and cold rain, making me cold until a couple of miles into the run.

Pretty happy with how I recovered from yesterday, but I wasn't able to get the really fast pace going. Felt pretty strong through-out, and I was able to finish strong.

They have installed one of those speed readers for cars along my route. Interestingly it also measures my speed as well and it seems to be doing it correctly. It shifted between 7 and 8 mph, which should be my correct speed.

Event: UNO, Nottingcook Forest
 

Quick warm-up before going out on blue.

Ali, Brendan and I went up to Nottingcook Forest to do some orienteering. The meet was organized by Bob Lux and UNO.

I first went out on the blue course. I did pretty well orienteering wise, but I was tiring at the end. Ali caught up with me to 12, and I was happy to be able to keep up with her for the next 6 controls. We were still orienteering on our own, with a mix of who found the control first.

1: Stopping too early. There were plenty of suttle hills before the right one that confused me, but I realized in the end that I need to continue until I can see the drop-off after the last hill.
3: Not doing any mistakes, but the uphill was too much and I walked most of it.
4: Started by trying to avoid the hill side, and ended up going the trail around.
17: Getting tired, I went the path around. Surprisingly, I got there faster than Ali going straight.
20: Too far down on the spur. I think the control was a little bit higher up than it should have been.

Pretty happy with the outing. It was a fun map and course.

It was also great to beat my nemisis JJ by 6 minutes.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Ali wasn't sufficiently tired after the blue course, so she was heading out on the yellow one. Somehow, I thought that was a good idea as well and I went out 2 minutes before her, adding the extra motivation of trying to keep her from catching up to me for as long as possible.

Control 3 was in the incorrect location, but it was set really visibly so I could see it from the right spot. It is shown clear on the QR, with the control being hung at the turn around point on the track to the left.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Blue - Splits

Yellow - Splits

Event: CSU Park-O 1: Danehy Park
 

Warming up before race including drills.

First CSU Park-O of the season at Danehy. I had expected a little bit more trickery, but the course was pretty straight-forward. I had mostly a clean run, except I went around on the path to 4 due to people at the soccer field at the track. Other people were able to get through there. I also saw a better route choice to 9 by going out to the street, but I thought that was out of bound.

Impressed with how speedy Giacomo and Ian F are.

Great attendance, with more than 30 people attending. It was great seeing so many regulars on a weekday for a change.

Jogging around the park with BP as a cool-down.

Advanced - Splits

Easy biking at the gym

Assisted chin-ups - 45 lbs, pec fly - 135 lbs, back fly - 105 lbs, plank, assisted dip - 90 lbs

Running before intervals.

Strides

CSU intervals at the Harvard track. Tired after the weekend plus a pretty fierce headwind made it slow. The long 10k/5k program:

800m: (1:44.6, 1:42.4): 3:27.0 (6:56 min/mile)
800m: (1:40.3, 1:42.9): 3:23.2 (6:49 min/mile)
400m: 1:37.9 (6:34 min/mile)
400m: 1:38.7 (6:37 min/mile)
400m: 1:37.2 (6:31 min/mile)
400m: 1:36.6 (6:29 min/mile)
400m: 1:33.8 (6:17 min/mile)
400m: 1:38.5 (6:36 min/mile)
400m: 1:37.8 (6:33 min/mile)
400m: 1:34.3 (6:19 min/mile)
400m: 1:38.8 (6:38 min/mile)
400m: 1:31.1 (6:07 min/mile)

Stephen was there visiting, but still too broken to run intervals. No other orienteer there.

C • solid 2

Rest between intervals.

Drills before the strides.

Going for an easy run after the weekend. It was very hot though, but I need to get used to the warm weather with the summer approaching, it made it much tougher than it should have been though. It was a toasty 89 degrees.