Training Log Archive: iansmith

Tempo cruise intervals. I ran to the Kennedy St bridge, then ran 4 intervals of the Kennedy-Arsenal river loop. The loop, excluding the Kennedy bridge itself, is about 2.6 km - a perfect cruise interval length. I jogged the bridge with a two minute rest between bouts.

My Garmin was uncharged, so I just ran with my stopwatch. My splits were all 10:20 - 10:30, at around 4:00/km. My warmup transit was 21 mins and 4.4 km, and my return was 20 mins and 3.6 km. I felt good during the bouts, and I was quite happy to hold consistent paces.

Night-O at Nobscot. This weekend is the Scout-O, so the slate of courses had a focus on accessibility. The long course was only 4 km, but Night-O is always fun. Even better, there was a platoon of boy scouts going out on the courses. I was wearing my old Trimtex US jersey, and I talked for several minutes with a group of scouts and parents about the national teams, Tiomila, and the various O-accessories I was wearing.

I had negligible warmup because I was meeting some friends after the race for games. I was a little tired running up the hills cold, but I pushed through. The bigger problem was that I wasn't focused; my navigation was very sloppy for the first few controls. The features - walls, big contour features - were big enough that I was able to recover with negligible loss.

Warmup and cool down. Mostly cool down.