MTB (Road) 34:47 13.2 km (2:38 / km) +180m2:28 / km
Nice evening, so something different (as in if I am going to do any AR stuff, better get some bike legs going). Quick jaunt around Medicine Lake, initially into the wind. As I hefted my old 30# clunker up the rolling hills on the way home, my mind drifted to Mr Wentzl's 20# work of art, and a former (now disgraced) champ who is quoted as saying "its not about the bike". Right Lance- I get it!
Anyhow a satisfying outing, without mechanical or physiologic enhancement.
Jogging (Trail) 54:46 10.24 km (5:21 / km) +165m4:57 / km ahr:131 max:152
Mother's Day expectations dutifully exceeded, so out for a run in the park- loops of French XC trails with some nice hills on the way. Cool 40F necessitated full body cover. Generally mellow pace except for last 2k which were a bit faster (4:55 / k).
Walking27:00  2.5 km (10:48 / km)
More raking and carrying - spring clean up finished :)
Orienteering race (Red at Battle Creek) 58:56*** 8.22 km (7:10 / km) +160m6:32 / km spiked:19/20c
Across town and the ole Miss. to St. Paul: almost had to give up getting there with I 94 E closed! Anyhow made it following a grand tour of the Twin Cities.
Ran the red course and pretty steady effort, with no major bobbles. A couple of minutes dropped partly in the green around 12 (missed the small trail exiting the area) and frustratingly having to retire shoelaces 3x (forgot to tape them:( Also slight overrun on 15. NB scale was 1:7500 which I didn't realize till I studied the map later- wondered why things came up faster than expected. Ran the long way round from 20 to F - north side of lakes !! SL = 6.7
Jogging (treadmill) 31:34 6.0 km (5:16 / km) +60m5:01 / km
Rare LT trip to gym (involves, drive, change, wo, shower, drive). No plan and legs were tired, so warmed up a mile and a bit then threw in some tempo pace (5kish) 5x400m (1:38-1:35) with short (200m ie1:20-1:30) recovery. Then jogged as cool down and done- back to an afternoon of meetings :(
Missed the deadline for online entry for medtronic mile, so another year it will have to be.
Walking25:00  2.4 km (10:25 / km)
A bit more leisurely than the usual LT power walk on account of humidity.
Comparing back to last year and track season run up - got an earlier start thanks to weather on East Coast. Mid April was running 10x200 at 35/36 secs then mid May 33 secs with 300s in 48-50 and 400s in 70's. Early season (May) 800m race in 2:22, 400m in 61 and a 600m TT in 1:44. So judging from last night am not too far off getting back to race form. Body integrity pending, need to stick at it.
Jogging warm up/down (Indoor) 8:24  1.61 km (5:13 / km)
Mile warm up before strength
10 mins abs then push ups, toe touches and squats to warm up. 4x10 goblet squats (40#), hi box jumps, mid box from seated and drop downs, glut/ham raises, rows 60#, should presses 40#, shoulder raises front and side to fatigue, death crawl with 15# each arm, 12# slam downs and done!
Std routine 2x50m (a ,b skips, hi knees, butt kicks, Carioca, backward running).
Track intervals (Outdoor) 4:53 1.6 km (3:03 / km)
Outdoor track at last. Beautiful 77F with mod breeze down home straight. Plan was 8x200m at target mile pace- 40s per 200m @ 85% effort (run in lane 3 off the stagger). Well failed on target pace; got carried away on first (audience maybe?) then settled in and went just fine. Focused on good running form with 200m walk/jog (1:30-1:45) between: pace was more 800 ish (although this target would be 35sec). Have captured as 2 sets of 4 as splits so I can build to 12 or so later in season and compare back; no break between sets. Went as follows:
35, 38, 37, 38, 38, 38, 36, 33. Last one was more like 90% and 800m effort. Avg = 36.6