Nothing but jogging from event site to event site at the track all day for the uOttawa Meet....Some good performamces including young Philipe in the 1500m
OOC Training Woodroffe Track
Stefan, Alex, Errol, Cathy, Andrew, Randy and myself
w/u
run to track
w/o
10 x 400 with 1 min rec...with a twist
The twist:
Each person had ten map snippets, slightly different and in different orders, at 1:10000. (I used 1:5000)
During each interval, each person could look at the relevant map snippet for 5 sec every 100m, also trying to thumb along the snippet.
At the end, during the recovery, without looking at the snippet each person needed to identify wihich snippet out of a possible 16 they just ran (presented on a master chart as lettered snippets) and indicate it on a mock "control card"...at the end everyone would score themselves out of ten as to how many they got correct.
w/d
1 lap of the track plus the run back
Alex wins the award...10/10...even spotted my double-up!
Running warm up/down 8:14 1.4 km (5:52 / km) +7m5:44 / km ahr:120 max:133 shoes: Saucony Ride 6 GTX
Running intervals 34:49 4.53 km (7:42 / km) +1m7:41 / km ahr:129 max:164 shoes: Saucony Ride 6 GTX
rest was a bit long but interval speed felt good and very relaxed....the focus on the map hepled take away the aches and pains
Running warm up/down 10:52 1.82 km (5:59 / km) +19m5:41 / km ahr:134 max:147 shoes: Saucony Ride 6 GTX