Training Log Archive: BorisGr

Warm-up/cool-down

This week, instead of the now-almost-weekly lunchtime backbana, Björn proposed that we do a time trial on the track. He wanted to do 10000m, but I decided I would run 5000, since it's a distance I've run on the track as a benchmark a number of times before and knew it would be a good test of current shape. My PR coming in was 17:31 from a year ago, but I knew it would be hard to break, given that I've been training pretty hard the last few days and that it was quite cold and windy at the track. Still, I settled into a nice and comfortable pace early, running behind Björn, then was in pain, as usual, around laps 7-9, and then felt pretty strong finishing for a new PR of 17:21. Still pretty far from the sub-17 I really hope to reach, but at least it's progress. Might have to try a 10km on the track sometime this fall to see if I can go faster than the 37:14 I ran in the road race last week.
Splits:
83.9
83.1
82.5
83.8 (5:33 mile)
84.0
83.5
84.5
84.7 (5:37 mile)
85.1
85.0
84.0
81.8 (5:36 mile)
35.1

Comparing splits with my 5km on the same track a year ago (http://www.attackpoint.org/viewlog.jsp?userid=13&p...)
is interesting: ran almost the same speed for the first 11 laps, and almost all the time difference is in the last 600 meters.

C • Targets 6

Warm-up and jogging to the parking lot from the finish.

Wednesday Night-O in Morga, the weird, hilly part of Lunsen.
Decided to run the middle course this week after last Wednesday's disaster, in order to get some self-confidence back and take the course at a comfortable pace and not feel rushed. It went pretty well, though I still bobbled the first control by about 30 seconds and then missed #4 by about 1:30 or so, and the orienteering wasn't very difficult. Still, it was nice to have a decent run, even if on tired legs.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=3...

5km - Splits