Training Log Archive: cmorseIn the 1 days ending Feb 11, 2012:
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Saturday Feb 11, 2012 #
7 AM
Note
rhr:48 slept:9.5 weight:77.7kg
8 AM
Orienteering (Forest Park) 30:43 [3] 4.27 km (7:11 / km)
10c shoes: 285 RocLite B
Time for some O training, so headed up to Forest Park early. Couldn't find an old map copy, so looked online and found Charlies DOMA archive. But then the printer wouldn't cooperate, so I loaded up the DOMA map in my iPhone browser. This would be a memory-O exercise. Study map, put phone in fanny pack, execute, repeat. Could usually memorize 2 controls at a clip, but definitely had to come to a full stop, and spend a bit of time perusing small phone screen, scrolling, zooming etc before moving on.
Parked in my usual 5K spot, so did the course starting into control #3 (this was Sprint 2 from Phil's series) and last control was #2 at the skate house then finished up the hill to my car. First part of the course was pretty sketchy in the woods - N facing hillsides had quite a bit of ice, which was disguised by a faint dusting of new snow. And lots of new deadfall in the woods.
Not a blistering pace, but a good warmup for the Snowstorm 5k at 9:30
Parked in my usual 5K spot, so did the course starting into control #3 (this was Sprint 2 from Phil's series) and last control was #2 at the skate house then finished up the hill to my car. First part of the course was pretty sketchy in the woods - N facing hillsides had quite a bit of ice, which was disguised by a faint dusting of new snow. And lots of new deadfall in the woods.
Not a blistering pace, but a good warmup for the Snowstorm 5k at 9:30
9 AM
Run - Road race 19:28 [5] 5.0 km (3:54 / km)
shoes: 285 RocLite B
Cool, wet roads, light flurries. Was definitely too warm doing my Memory-O exercise, so when I stopped back at the car I looked through my bag to see what else I had - opted for shorts, my new WCOC shirt and arm warmers. As I was running, I could feel that my well ventilated torso was cold, but not painfully so.
Off the line strong, 2nd up the hill, a group of 4 or so fast guys pulled by me past the zoo and I could hear another guy breathing hard and a heavy footfall right behind me. Focused on turnover and breathing and just kept moving along, when I could hear him pulling close I'd give it just a bit to stay in front of him. Turning the corner to head down the hill I saw him and a group of 3 others within 20m going down the hill so I tried to speed it up a bit and open a bit of distance. Seemed like it worked because I couldn't hear him breathing down my neck, but partway up the final sidewalk he went blowing by me at a pace I couldn't hope to match. But they announced my time as 19:26 as I crossed the line which would be 9 seconds faster than my previous 5k PR - so I'll take it....
This would be my 2nd best ever VDOT score @ 51.5, but the top score is from the Wickham Park XC race last summer and I think that course is officially short though I logged it as the posted distance - so today's 5km could be among my fastest efforts yet - all this as I close in on the half century mark in a tad under 6 weeks. Can I go 19:20 at the season finale in two weeks? Hmmmm...
{edit} Official results have me at 19:28, still a good bit off the old PR, but a little farther from 19:20
Off the line strong, 2nd up the hill, a group of 4 or so fast guys pulled by me past the zoo and I could hear another guy breathing hard and a heavy footfall right behind me. Focused on turnover and breathing and just kept moving along, when I could hear him pulling close I'd give it just a bit to stay in front of him. Turning the corner to head down the hill I saw him and a group of 3 others within 20m going down the hill so I tried to speed it up a bit and open a bit of distance. Seemed like it worked because I couldn't hear him breathing down my neck, but partway up the final sidewalk he went blowing by me at a pace I couldn't hope to match. But they announced my time as 19:26 as I crossed the line which would be 9 seconds faster than my previous 5k PR - so I'll take it....
This would be my 2nd best ever VDOT score @ 51.5, but the top score is from the Wickham Park XC race last summer and I think that course is officially short though I logged it as the posted distance - so today's 5km could be among my fastest efforts yet - all this as I close in on the half century mark in a tad under 6 weeks. Can I go 19:20 at the season finale in two weeks? Hmmmm...
{edit} Official results have me at 19:28, still a good bit off the old PR, but a little farther from 19:20