Training Archive: ShepIn the 7 days ending 2007-05-06:
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| M | T | W | H | F | S | S | |||||||||||
Sunday May 6 | ||
| Orienteering (Long) 40:00 [3]**** 5.65 km (7:05 / km) +170m 6:09 / km | |
| ahr:140 max:161 shoes: Silva K120 | ||
| Steady run around a course on Novolesky. feeling tired but running good. A bit nicer forest, not so much rubbish, dogs, fires or piss heads in the forest.
Max EPOC 77ml/kg VO2 Max 40ml/kg/min Max Training Effect 2.9 | ||
| Note | |
| Heading back to Sweden now for a couple of days before heading home for NIN. The training camp in Ukraine was good fun. Apparently i got 196 controls in the week. And saw 674 wild dogs, a handfull of monkeys and uncountable numbers of ladas, piss heads and smashed vodka bottles in the forests. | ||
| C • can't wait 2 | ||
Saturday May 5 | ||
| Orienteering 38:00 [3]**** 3.7 km (10:16 / km) | |
| shoes: Brooks Mach 3 | ||
| w/u, w/d and recovery between ints plus putting out tapes for 1 interval. | ||
| Orienteering tempo (Middle) 18:10 [4]***** 4.2 km (4:20 / km) | |
| shoes: Brooks Mach 3 | ||
| 3 x tempo efforts on Zazimie. 5.30 (ave hr 154), 6.20 (ave hr 156), and 6.20 (ave hr 159).
this was probably the nicest forest we ran in; open, good map, not so much crap (rubbish or forestry). and the little cheescake things i ate on the way back to our hotel were awesome. as robw says, youre kidding yourself if you eat anything other than the coconut ones. Max EPOC 90ml/kg VO2 Max 43ml/kg/min Max Training Effect 3.0 | ||
| Foot Running warm up/down 25:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d collecting controls for sprint. | ||
| Orienteering tempo (Sprint) 17:06 [4]**** 3.6 km (4:45 / km) | |
| ahr:165 max:174 shoes: Brooks Mach 3 | ||
| Hard run around a course on Solomenskiy Park. Ran well but made 1 stupid mistake near the end, prob lost about 40secs, very annoying yes.
Max EPOC 111ml/kg VO2 Max 46ml/kg/min Max Training Effect 3.2 stopped to get some prices on the hotel verhovina hookers on the way home, 300 local hernias for an hour, 200 for a run-of-the-mill bang, 100 for a hj. although they werent keen to get into our van with the 6 of us. | ||
Friday May 4 | ||
| Event: Aust. WOC Trials | ||
| Foot Running warm up/down 30:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d collecting controls with all the boys. | ||
| Orienteering (Sprint) 15:26 [4]**** | |
| ahr:154 max:174 shoes: Brooks Mach 3 | ||
| mass start sprint on Nivki Park with all the aussies, boris and the deaf ukranians. Ran ok, feeling ok. Brole my compass about 5 seconds after starting 30secs behind jules and tdh, robw came from behind and pipped me in a sprint finish. | ||
| Orienteering (Middle) 34:00 [3]**** 5.7 km (5:58 / km) +60m 5:40 / km | |
| ahr:139 max:154 shoes: Silva K120 | ||
| Middle distance training on Cvetovodstvo. Feeling a bit tired, no compass, bad map. Lots of flat green forest, picking out a depression in the middle...
highlight of this training was either chucking rocks at a mile stone or jules playing with a syringe he found. Max EPOC 84ml/kg VO2 Max 39ml/kg/min Max Training Effect 3.0 | ||
Thursday May 3 | ||
| Foot Running warm up/down 5:00 [2] | |
| shoes: Silva K120 | ||
| Orienteering (Middle) 46:00 [3]**** 8.82 km (5:13 / km) +65m 5:02 / km | |
| ahr:156 max:167 shoes: Silva K120 | ||
| Steady run around a course on Ptahofabrika - the bird facotry. Ran well, 1 small miss. Feeling tired but ok. not so much rubbish in this forest, just dodgy trucks crawling along the dodgy road.
Max EPOC 189ml/kg VO2 Max 45ml/kg/min Max Training Effect 4.0 | ||
Wednesday May 2 | ||
| Orienteering (Long) 1:16:00 [3]**** | |
| ahr:130 max:153 shoes: Silva K120 | ||
| Cruisy run on long distance area with other guys. Feeling crap, real tired & heavy legs. Cold & raining. Most interesting thing on the map was a cliff which turned out to be a cliff of rubbish, looked like the edge of landfill that they'd built over. what do you know about lead?
highlight of this training was robw & i getting chased by a german shepherd. luckily he lost interest pretty quickly. | ||
| Foot Running warm up/down 30:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d for the sprint collecting controls. | ||
| Orienteering (Sprint) 14:00 [4]**** 2.82 km (4:58 / km) +80m 4:21 / km | |
| ahr:161 max:171 shoes: Brooks Mach 3 | ||
| Ssteady run around course on Babiu Yar. Feeling ok, some bad route choices and 1 miss. highlight of the training session was hooking up with some 14 year old ukrainian girls.
Max EPOC 90ml/kg VO2 Max 45ml/kg/min Max Training Effect 3.0 | ||
Tuesday May 1 | ||
| Orienteering (Middle) 44:00 [3]**** 7.1 km (6:12 / km) +50m 5:59 / km | |
| ahr:132 max:163 shoes: Silva K120 | ||
| Easy running around first loop then pushing a bit on the second loop. Running on Chapaevka, typical middle distance terrain. Feeling ok. Cold and snowing. Old mate the bus driver whipped up a typical ukrainian forest fire to stand by while we ate lunch between the training sessions. He seemed to enjoy russian orthodox sermons on his discman more than our discussions on the prices of the local hookers.
Max EPOC 76ml/kg VO2 Max 40ml/kg/min Max Training Effect 2.9 | ||
| Orienteering (Middle) 49:00 [3]**** 8.1 km (6:03 / km) +105m 5:41 / km | |
| ahr:143 max:157 shoes: Silva K120 | ||
| Steady run around a course on Koncha Zaspa. Running ok, hamstrings pretty tight. Got the shit scared out of me coming over a spur and seeing a clown ukrainian with a rifle, when it just popped i realised it was only an air rifle...
Max EPOC 124ml/kg VO2 Max 39ml/kg/min Max Training Effect 3.4 | ||
Monday Apr 30 | ||
| Orienteering 48:30 [3]**** | |
| ahr:137 max:155 shoes: Silva K120 | ||
| Cruisy run around a course on Dubki with rob & boris. feeling good, running steady but not hard. Forest was full of dogs, rubbish, fires and pissed locals. | ||