Training Log Archive: BorisGrIn the 7 days ending Mar 14, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Mar 14, 2015 #
Event: QOC Wheaton
Running 30:00 [2] 5.45 km (5:30 / km)
shoes: VJ Supra 2014-1
Long warmup and shorter cooldown
Friday Mar 13, 2015 #
T.rex training 10:00 [1]
Thursday Mar 12, 2015 #
Cross-Training 1:10:00 [2]
Elliptical.
Wednesday Mar 11, 2015 #
Running 1:06:00 12.0 km (5:30 / km)
shoes: Yellow Mizunos 2014
Back to track intervals with Cardozo Crawlers on the Banneker track. We did 7x800m with about 2 minutes rest in between. I didn't know what to expect after a few weeks away and back and hamstring problems, so aimed for about 2:50.
The times ended up a bit slow, but not too bad, and I felt pretty strong the whole way, probably feeling strongest on the final 2-3 intervals. Nice to get the workout out of the way early in the day. Walked Barney before (a disgruntled, sleepy dog) and after (much more alert - peed 6 times).
247
253
252
254
251
251
249
The times ended up a bit slow, but not too bad, and I felt pretty strong the whole way, probably feeling strongest on the final 2-3 intervals. Nice to get the workout out of the way early in the day. Walked Barney before (a disgruntled, sleepy dog) and after (much more alert - peed 6 times).
247
253
252
254
251
251
249
T.rex training 10:00 [1]
Tuesday Mar 10, 2015 #
Running 55:00 10.0 km (5:30 / km)
shoes: 2013 Asics White+Blue
Intervals on the treadmill after walking Barney in the morning. I did 4x4 minutes with 2 minutes rest at 9.8-9.9-10.0-10.1 mph. Easing back into speedwork - the effort felt hard, but manageable.
Monday Mar 9, 2015 #
T.rex training 15:00 [2]
Too tired to get out for a run, but did a bunch of strength exercises for my butt and hamstrings. Barney was my cheerleader.
Sunday Mar 8, 2015 #
Event: QOC Patapsco Glen Artney
10 AM
Orienteering 29:36 4.19 km (7:04 / km) +61m 6:35 / km
10c shoes: VJ Supra 2014-1
CSU Training session. Kenny and I decided that driving an hour south to go orienteering made a lot more sense than driving an hour north, given the snow situation, and so we went to Prince William Forest. We parked at Lot H and ran the relay courses that were not used during the training camp three weeks ago. Thanks to Tori, Jon, Anna, and Peter we had lots of streamers to find! It made for nice head-to-head running, as we ran forked courses.
The snow cover was around four inches, which made for pretty nice running while still keeping orienteering challenging. Definitely glad we made this choice in terms of quality of orienteering training, but always sad to miss a QOC event.
Alli and Barney went for a nice hike in the snow and were cheering for us as we finished!
The snow cover was around four inches, which made for pretty nice running while still keeping orienteering challenging. Definitely glad we made this choice in terms of quality of orienteering training, but always sad to miss a QOC event.
Alli and Barney went for a nice hike in the snow and were cheering for us as we finished!
Orienteering 1:09:08 [2] 8.32 km (8:18 / km) +214m 7:22 / km
ahr:152 max:178 15c shoes: VJ Supra 2014-1
The second part of our training. I drew a course using some of Jon T's controls from the local event that was cancelled and a bunch of other controls that I made up. Kenny and I ran together, taking turns leading. It was really nice - the conditions were pleasant for running at a cruising pace, but I think racing in the snow would have been very tough.