Training Log Archive: KatIn the 31 days ending Jul 31, 2005:
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Thursday Jul 28, 2005 #
Strength Training 10:00 [3]
10 minutes of crunches.
Note
I just got a new temp assignment so I will be quite busy these first few days while I get used to the particulars of the job.
Tuesday Jul 26, 2005 #
Strength Training 7:30 [4]
7 1/2 minutes of crunches.
Running 35:00 [2]
Running in Forest Park with Boris before and after set of repeats. It was humid again, but at least not as hot as last time I went running there.
Running 15:00 [4]
I had just eaten so I didn't feel like doing a long steady run. Instead I did five repeats- a long one (1:17), two shorter ones (about 43 seconds each), and two hill ones (I didn't take splits). I walked and rested in between, basically with complete disregard for time. Today's run felt very unorganized.
Sunday Jul 24, 2005 #
Orienteering race 1:15:12 [4] *** 5.3 km (14:11 / km) +165m 12:17 / km
Did a short red course at Valley Forge. My legs felt sore climbing up hills and I felt tired overall (perhaps from sitting in a car while traveling to Pennsylvania). I made some sizable mistakes, especially on 4 and 16. I personally discovered thorns, spiky bushes, stingy plants, and many spider webs. But I liked the course anyway :)
Orienteering 13:45 [2] 1.9 km (7:14 / km) +30m 6:42 / km
Did a white course with Boris as cool-down. Tried to read ahead and succeeded somewhat. Was tired.
Saturday Jul 23, 2005 #
Orienteering 1:40:00 [2] *** 7.0 km (14:17 / km)
Orienteering at French Creek East with Boris, Clem, Dasha, and Aleksey. I was quite happy with the weather - so much better than New York!
Friday Jul 22, 2005 #
Strength Training 5:00 [3]
5 minutes of crunches
Running 39:00 [2] 4.33 mi (9:00 / mi)
Warm-up, cool-down, and the slow jogging in between intervals.
Running 12:00 [4] **
Did 12 hill repeats in Forest Park with Boris. We put maps at the bottom and top of the hill and would memorize the location of a control, run up the hill, draw the control on the map up there, then jog slowly down the hill. It was fun and definitely helped take my mind off the humidity at least somewhat. I wasn't very exact in taking splits, but the last few intervals went something like this; 40 seconds to go up the hill, 15 to hunker down next to the map and draw the control, another 40 to jog slowly down the hill. I was definitely not pushing myself as hard as I could because I felt dehydrated and did not want to drop down and die on the way home...My body doesn't take humidity very well.
Thursday Jul 21, 2005 #
Strength Training 34:00 [4]
10 minutes of crunches and some weight-lifting.
Wednesday Jul 20, 2005 #
Strength Training 10:00 [3]
10 minute of crunches.
Tuesday Jul 19, 2005 #
Orienteering 1:30:00 [2]
Walked/Jogged around at South Mountain following an old orange course. It was extremely humid and hot. I miss Canada...
Monday Jul 18, 2005 #
Note
(rest day)
I was around planes and airports for seventeen hours today. I'm tired.
Sunday Jul 17, 2005 #
Orienteering race 1:01:00 [4] 4.3 km (14:11 / km)
The COC Classic day 2 wasn't that bad either. Despite starting out slow, I again messed up the first control. Around that control, the woods had small clearings all over the place and since I don't have much experience orienteering, I'm not a good judge of distance yet. As a result, I thought I was further away from the start than I actually was and I started looking for the control too early. Besides that one, though, there were no further major mistakes. I again had some trouble judging distance when going from 9 to 10 and I made other small mistakes all throughout, but all in all, navigation is consistently improving. My time of 1:01:00 was second in my age group.
Running warm up/down 20:00 [1] 1.8 km (11:07 / km)
Jogging/Walking to the start.
Saturday Jul 16, 2005 #
Orienteering race 59:35 [3] 4.3 km (13:51 / km)
The COC Classic day 1 went better than the Short Race day. I figured that since the short had taken me about an hour, the Classic would take me two. But I ended up finishing in 59:35, which I thought was quite good for me. I started out very slowly so that I wouldn't repeat yesterday's mistake of screwing up the first control by fifteen minutes. I had some trouble finding the second control, but had a decent run overall. I was third in my age group this time (out of five).
Running warm up/down 30:00 [1]
Jogged/Walked to the start following a very muddy road.
Friday Jul 15, 2005 #
Orienteering race 1:06:10 [3] 2.4 km (27:34 / km)
Did the Short Distance at the Canadian Orienteering Championships. I started out too fast and screwed up the first control pretty badly. But besides that there were only two other controls that gave me problems. The rest I found relatively easily. My time of 1:06:10 was fifth and last place in my age group.
Orienteering race 19:00 [4] 2.35 km (8:05 / km)
Did a sprint at Boitanio Park in Williams Lake. I mispunched one of the controls because the control numbers and circles were very crowded on the map and I accidently went to the same control twice. It was raining and quite slippery in the park, but there was good visibility and it was a fun course.
Thursday Jul 14, 2005 #
Orienteering 1:28:00 [1]
Did the model event for the Canadian Champs. The controls were all quite easy to find and the weather was nice.
Wednesday Jul 13, 2005 #
Note
(rest day)
Traveled through Canada.
Tuesday Jul 12, 2005 #
Note
(rest day)
Traveled to Canada.
Monday Jul 11, 2005 #
Running 42:00 [5]
Went for a run along the west side highway. It was extremely humid today and although I slowed down till I was barely moving, I still felt unbearably hot and dehydrated. I am never going running in the afternoon again.
Strength Training 20:00 [4]
After packing for Canada, I had some time to kill so I decided to get some exercise.
Sunday Jul 10, 2005 #
Map-hiking 14:30 [1] 1.4 km (10:21 / km)
Walked to the start of the orienteering course from the parking lot.
Orienteering 1:42:00 [1] 4.0 km (25:30 / km)
Did a technically difficult course at Harriman. I walked the whole way and tried to identify as many features as I could on the way. There was one control on a cliff which I attacked from the top and thus couldn't see for about fifteen minutes. But all in all, I think my navigating is slowly getting better.
Running 7:30 [3] 1.4 km (5:21 / km)
Running along trail from start/finish of course to parking lot.
Saturday Jul 9, 2005 #
Running 18:30 [2] 2.18 mi (8:29 / mi)
To and from start of short orienteering sprint in Forest Park.
Orienteering 58:00 [3] 5.0 km (11:36 / km)
Two rounds of the short orienteering sprint in Forest Park and another half of it (collecting controls).
Running 6:00 [2]
Did 6 strides, about 16 seconds each.
Strength Training 5:00 [5]
5 minutes of crunches.
Friday Jul 8, 2005 #
Running 1:15:21 [2] 9.0 mi (8:22 / mi)
Went running in Brooklyn with my friend Adam. It took us 37:30 to get to the boardwalk from his place. Then we circled around for about thirty seconds to get a look at the waves and headed back. It was raining all throughout the run so my sneakers got completely soaked and I got some minor blisters. This was a very easy run, slow enough for non-stop conversation and completely flat. We kept the same pace for the entire run and I didn't feel tired at all when we got back.
Strength Training 20:00 [5]
10 minutes of crunches
4 x 15 reps bench dips
4 x 15 reps bench dips
Thursday Jul 7, 2005 #
Running 53:00 [3] 6.5 mi (8:09 / mi)
Ran to the outdoor track in Forest Park today. Did one easy 8-minute mile and then 8 x 400, some fast and some slow. The fastest one was 87 seconds. Then ran home.
Strength Training 10:00 [5]
Lifted some weights.
Tuesday Jul 5, 2005 #
Running 52:00 [2] 5.8 mi (8:58 / mi)
Went for a run in Forest Park. It was very hot and humid so I felt like I was barely moving. The distance to and from the park loop was about 2.5 miles. In the park I did a 1.1-mile loop three times with short rests in between. It was a very slow day.
Monday Jul 4, 2005 #
Running 52:00 [1]
A very easy run in Forest Park. With so many trails on the map and so many new trails in the park, it was entirely too easy to get lost.
Sunday Jul 3, 2005 #
Orienteering 1:40:00 [1]
I ran along trails to and from the start and walked a short (but technically difficult) course by Greg and Sergei at Harriman. It was hot so I decided to wear shorts. Unfortunately, even the supposedly white areas (according to the map) had dense bush growth so this was not such a good idea.
Friday Jul 1, 2005 #
Running 43:00 [2] 5.0 mi (8:36 / mi)
Went running along the west side highway with Boris and Aleksey. It was growing dark and nice.