Training Log Archive: cmorse

9:52am - still hot, another good day of running, but blew #2 completely by ignoring my own Pawtuckaway rule of not navigating on rock features. Lost track of pace count enroute to #2 and began looking at rocks, convincing myself I was somewhere other than where I wanted to be. (In reality I was very close to the bag initially) Wound up floundering for a long time in the area to the SW of #2. Finally wound up at swamps to the west and relocated - should have done that much earlier. Rest of run felt strong, but knowing I blew that much time early on probably affected how hard I pushed in reality. Managed to cross the line standing up today...

Event: UNO Boulder Dash
 

11:52am - overall felt strong, no lack of endurance - errors on #6 & #8 probably account for 15 minutes, minor 30-90sec errors in other places. Extremely fast finish sprint, catching something near the end and crossing the line airborne and horizontal. Far from the front runners...

HRr = 46

6:10am - Speed Interval workout - 9.5mph interval, 6.8mph recovery. First set at 4%, second at 2%, third set at -3% but went for raw speed with the third of 4 intervals at 12.3mph for the last 30 seconds (HRmax=181). Final interval of last set back at 9.5mph and then cruise at 4.4mph to cooldown.

Probably nothing more until Boulder Dash....

8:45am - Set treadmill for 43 minutes speed interval workout - 8.5mph max, 6mph recovery, 2.9-4mph warmup/warmdown. Cranked up the incline incrementally in the middle of each recovery period so inclines for the first set of intervals were 0,2,4 & 6%. 2,4,6&8 on the second set and 3,5,7&9% on the third set. HRmax peaked at 180bpm on the last interval, third set. Warmed down and then switched to spinning on bike for a while...

9:30am - easy spinning on bike, a tad over 4 miles at around 100rpm. Tried to gauge heart rate but built in sensor seems awfully erratic (90-145bpm with no apprecialbe change in effort) so we will ignore heart rate...