Training Log Archive: NikolayIn the 12 days ending Jun 29, 2009:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||
Monday Jun 29, 2009 #
Gym Legs 30:00 [1]
weight:164lbs
Sunday Jun 28, 2009 #
Orienteering race (Morning) 1:44:29 [4] 13.7 mi (7:38 / mi) +436m 6:56 / mi
ahr:162 max:169
Had a good run
---Technically about 1 min lost:
For CP11: I have lost about 40 secs for 11 where I end up a bit to the right and lower than the control,
For CP18: About 20 secs at 18 where I stopped at one cliff before the control and spend some time reading the map.
---From bad / not optimal route choices: 3:30 - 4 mins
For CP2: 1 - 1:20 mins: From CP1 I did not see on the map the small indistinct trail going directly towards two, and decided to run back on the road.
For CP24 1:30 mins Did not find the indistinct trail going to last CP and end up left on the road pushing all through the thick vegetation
For 14 and 21 about 20 - 30 secs each not attacking optimally:
This is now my weakest spot technically I think - long legs with multiple route choices.
---Physically I felt better after the long compared to after the middle. I guess I have not pushed hard enough. I have noticed several times now that I am not pushing hard on the long distance courses, so I need to work on that.
Trail Running warm up/down (Morning) 15:00 [2] 1.5 mi (10:00 / mi) +20m 9:36 / mi
Orienteering (Afternoon) 40:30 [3] 2.21 mi (18:19 / mi) +120m 15:41 / mi
Saturday Jun 27, 2009 #
Orienteering race (Morning) 46:30 [4] 6.0 km (7:45 / km) +300m 6:12 / km
ahr:168 max:178
Very good run. About 2 mins lost at control 8. The only control I hurried and was not careful. the terrain was not forgiving at all. Also lost about 20-25 secs on 17 because the reentrant where the rock was, was not at all as distinct as it was on the map. I have run by it and when looked back I saw the flag.
Trail Running warm up/down (Morning) 40:00 [2] 3.0 mi (13:20 / mi) +200m 11:03 / mi
Friday Jun 26, 2009 #
Orienteering race (Evening) 21:00 [4] 2.8 km (7:30 / km) +80m 6:34 / km
I had a bad run, with several bubbles in the middle part of the sprint - 3 mistakes of about 20 - 25 secs.
Orienteering (Evening) 29:08 [2] 1.57 mi (18:33 / mi) +88m 15:48 / mi
Trail Running warm up/down (Evening) 40:00 [2] 2.5 mi (16:00 / mi) +50m 15:04 / mi
Wednesday Jun 24, 2009 #
Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs
Hike/Walking (Evening) 1:00:00 [0] 2.6 mi (23:05 / mi) +84m 20:58 / mi
ahr:85 max:100
Tuesday Jun 23, 2009 #
Hike/Walking 40:00 [1] 2.0 mi (20:00 / mi) +400m 12:20 / mi
ahr:100 max:166 weight:165lbs
Monday Jun 22, 2009 #
Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs
Note
On another note, going out for a trail run right now. No more injuries to nurture or recover from. I can't remember the last time I had a training run. Two injuries, lots of orienteering, a 24 hour rogaine and tons of cycling, but can't remember the last time I was just out for a run.
Trail Running tempo (Evening) 47:11 [4] 6.0 mi (7:52 / mi) +122m 7:24 / mi
ahr:153 max:163 weight:166lbs
Felt tired from the Gold Rush Orienteering weekend. Focused on running form, pushing off with the toes and including the core muscles.
And consequently my average HR for a 47 min run was about 10 - 12 beats higher than usual.
Sunday Jun 21, 2009 #
Orienteering race (Morning) 1:17:09 [4] 7.2 mi (10:43 / mi) +440m 9:00 / mi
ahr:158 max:166
Very good run on relatively easier technically and physically terrain/map than the middle distance. Less than 1:30 mins lost on couple of controls.
Finished 4th:
Oystein: 1:04:23
Magnus: 1:12:48
Mikell: 1:16:31
Me 1:17:09
Note
Over the weekend I got to win the Western States Champs by 12 seconds over Mikell Platt.
Which I am not sure should I count as achievement or embarrassment.
Trail Running warm up/down (Morning) 15:00 [2] 1.5 mi (10:00 / mi) +50m 9:04 / mi
ahr:125 max:155
Saturday Jun 20, 2009 #
Orienteering race (Morning) 43:25 [3] 3.43 mi (12:39 / mi) +209m 10:39 / mi
ahr:162 max:169
Very bad run on a technical and physically demanding terrain. Lost 5 - 6 mins on 2 biggish mistakes - 1:30 - 2 mins and several more small bubbles (30 - 40 secs).
Again third after Oystein and Magnus, but with much worse time
Trail Running warm up/down (Morning) 15:00 [2] 1.5 mi (10:00 / mi) +25m 9:30 / mi
ahr:120 max:155
Friday Jun 19, 2009 #
Orienteering race (Afternoon) 17:52 [5] 2.6 mi (6:52 / mi) +28m 6:39 / mi
ahr:168 max:175
Very good run 10 - 12 seconds lost total. Did not feel as fast as last week at the Canadian Sumas challenge sprint. but pushed hard through the course.
Finished 3rd 1:20 mins behind Oystein and 1:10 behind Magnus.
Trail Running warm up/down (Evening) 30:00 [3] 3.0 mi (10:00 / mi) +10m 9:54 / mi
ahr:137 max:162
Thursday Jun 18, 2009 #
Road Cycling (Evening) 1:20:34 [2] 21.86 mi (16.3 mph) +202m
ahr:125 max:159 weight:167lbs