Walking warm up/down 28:00 [1] 2.5 km (11:12 / km)
Chilly out
11 AM
Orienteering race 1:09:39**** 7.37 km (9:27 / km) +244m8:06 / km spiked:17/19c
Another day of fatigue and mental tiredness, showing itself at end of run today - classic miss at #17 by 10m on a simple control- low visibility- refound 5 mins later - oh well!. Anyhow nice day out if a tad cool. Intelligent course set by Lori and sgb. SL =5.9k
Jogging warm up/down (treadmill) 21:00 [2] 3.2 km (6:34 / km)
1 mile before and 1 after. Streets of Venice :-) courtesy of virtual reality.
Running tempo 20:00 4.35 km (4:36 / km)
4x4 mins at Tpace (4:10/k) with 4 x1min jog recovery. Legs tired at beginning but loosened up nicely. 3 solid sessions in a row this week and rest tomorrow (bit of core)
Another pretty intense session combining cardio with compound movements With weights (50lb) eg curl to squat to press to squat and calf raise and lotsa sprinting / jumping about. Feeling the burn.
PFW, track today- pure speed (100s) - looks like nice enough to be outside "one more time"
Wed kick ass leg session with Gary
Thursday longer intervals 800-1000
Fri rest
PFM- Nov - one speed session a week and one longer intervals or tempo pace per week plus maintenance running - 1 longer run or O if possible.
Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)
before and after track plus 4x50m strides and drills
Track intervals (MIT outdoor) 1:58 0.8 km (2:27 / km)
Speed work - plan was 8x100m at 90-95%, standing start, accelerate to 60m then cruise. Beautiful warm day, wore racing flats. 100m walk recovery (1:15 ish) between and no noticeable lactate build up - so could have done more. Last one at 95% and no cruise. Went as follows:
15.2
15.3
15.0
14.9
15.1
14.6
14.3
13.6
Avg per 100 = 14.75
Am thinking a sub 60 400 is on the cards this season.
Orienteering race (Brown) 52:11 [3] 4.9 km (10:39 / km)
Needed a break from the conference so headed out early to Needham. Brain and body fatigue (late night) in evidence so elected to run down on brown. despite a steady ambling pace still had a lot of trouble reading map detail due to print quality and under-mapping of features and managed to squander 9 mins mostly getting tangled up in green. Despite sub par orienteering had fun in the woods largely due to Jeff S's intelligent course design and after the welcome break headed back to Hynes. Distance from old method as FR kaput- not able to charge battery.