Sunday Aug 12 |
 | Orienteering warm up/down 10:18 [2]1.1 mi (9:21 / mi) +25m 5:26 / km | |
| shoes: Brooks Trance 5 - 1 |
| Warm-up run, mostly on a small piece of O-map across the street from the competition venue for the Ukrainian Cup sprint race. My legs feel tired and a bit sore today. |
| Orienteering race 18:16  *** 2.5 km (7:18 / km) +120m 5:54 / km | |
| 13c slept:7.0 shoes: Brooks Trance 5 - 1 |
| Ukrainian Cup sprint race. I forgot my O shoes so ran in my running shoes. I felt sort of sluggish and uninspired, and the course was too challenging for me to run aggressively and cleanly, so I just thought of it as a long distance training run. I still had some route and execution errors. The terrain reminded me of Flying Pig terrain, but with more paved paths, since it was an urbanized park, and the course was quite route-choicey. Winning time was 13:55, by Troy de Haas, if I remember right. |
| Running - Trail / Grass warm up/down 10:46 [1]1.0 mi (10:45 / mi) +32m 6:05 / km | |
| shoes: Brooks Trance 5 - 1 |
| Easy jogging warm-down after orienteering. |
Saturday Aug 11 |
| Running - Trail / Grass warm up/down 14:33 [2]1.94 mi (7:30 / mi) +20m 4:31 / km | |
| shoes: Brooks Trance 5 - 1 |
| Warm-up for Ukrainian Cup middle distance race. I felt okay but a little sluggish and still sore from Wednesday. |
| Orienteering race (middle distance) 47:47  *** 7.1 km (6:44 / km) +75m 6:24 / km | |
| 16c slept:7.5 shoes: VJ Twister (US size 10.5) - 2 |
| Ukrainian Cup middle distance race. I very much enjoyed orienteering today. I mostly had a pretty good technical run but was feeling a little sluggish and unaggressive. The terrain had medium-complexity sand dune topography, with many depressions. The forest was mostly open and quite fast, but there were also many saplings, especially in the green areas, and those slowed me down more than they might have if I had been feeling a bit more aggressive and projecting better into the terrain. After a couple slowish short legs, Slava Mukidinov (I may be remembering or spelling this wrong) caught up to me moving at a very good clip. I decided to try to get out of my comatose pace mode and hang with him for a while. That lasted for a couple controls, since I was taking time to read my map, too. The next control after he got away went fine, but I made a 4-minute parallel error on the second to last control, where I got confused by some widened and/or re-routed trails. Normally I'm good at relocating, but the area I was in was rather subtle, and I struggled, even after bailing out to some trails/roads, since they had changed since mapping. Without this big mistake I think I would've been something like 10th or 12th place. The winner was 35.5 minutes, I think, although I'm not sure, because my time was listed as 48:47 in the results, so maybe the clocks or start procedure were a minute off. |
| Running - Terrain warm up/down 10:40 [1]1.07 mi (10:00 / mi) +20m 5:52 / km | |
| shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down after orienteering. |
Friday Aug 10 |
| Running - Road / Track (some trail, too) 32:00  4.36 mi (7:19 / mi) +15m 4:30 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran along the river South of the hotel, running 4 x 15 sec. surges on the way back. My hamstrings felt quite sore and clinchy for the first 5 minutes or so of the run, but they felt progressively better after that, complaining a bit again after the surges. I guess Wednesday''s 800m race was pretty hard on me.
I was dismayed to discover that I had forgotten to pack my HR transmitter strap, so I have no heart rate data. I also forgot Gookinaid. |
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| C • HRM transmitter 5 |
Thursday Aug 9 |
| Note | |
| (rest day) |
| Traveling to Kiev for WOC. |
Wednesday Aug 8 |
| Running - Road / Track warm up/down (some trail, too) 43:31 [2]5.62 mi (7:45 / mi) +15m 4:47 / km | |
| ahr:132 max:155 shoes: Brooks Trance 5 - 1 |
| 10:46 warm-up for 800m run at the Club Northwest all-comers meet--the final one of the summer--10:13 warm-up run with Bill, who came to run the 5k on his 40th birthday, and 22:32 warm-down run (mostly with Trisha) after the 5k. |
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| C • Happy Birthday to Bill (Cuswor... 3 |
| Running - Road / Track race (track) 2:20 [5]0.5 mi (4:40 / mi) +0m 2:54 / km | |
| ahr:146 max:175 shoes: Brooks Trance 5 - 1 |
| 800m run at the all-comers meet. I decided, perhaps stupidly, that it would be fun to try running the 800, since I hadn't run it in so long. I figured I would treat it as a workout, not push myself too hard, and run in the low 2:20s. I knew I had a few factors going against a fast time: no run yesterday, not bringing racing shoes to the meet, and doing almost no highly anaerobic training in the past few years. Of course, once the gun went off, I forgot all of those things, and the competitive juices took over. I still had the restraint to run a fairly comfortable 68 second first lap, at which point I was in second place in the "fast" heat (an extraordinarily slow field this week). I started pushing a bit more at that point, and by 500m the wheels were coming off dramatically. Somehow, the only one to pass me was Tony Young (40++ and a low 4-min miler), who was more or less just goofing off and for whom this was the 12th or 13th event of the day. I shuffled to the line in a hair under 2:20, and it took me about 5 minutes to catch my breath. It's remarkable to think that I once routinely ran 2:08 in this distance that I've never trained for. I don't know if I could run that these days, even if I did train for it. |
| Running - Road / Track tempo (track) 18:18 [3]3.11 mi (5:52 / mi) +0m 3:39 / km | |
| ahr:163 max:170 shoes: Brooks Trance 5 - 1 |
| Ran the 5k as a threshold workout, pacing Trisha Steidl for most of the run. This run was pure fun, since my legs felt great after the 800m and a bit of rest. I started out a bit slow, with a 93 second lap, but picked it up a bit after that. Trisha wanted to run 6:00, 5:50, 5:40 but wasn't sure if she would be up to it, since she was just coming off a 90-mile training week, and her legs had felt lousy during her morning run. I tried to run as fast as it seemed she would be able to go, and we did 5:57, 5:50, 5:47. |
Tuesday Aug 7 |
| Note | |
| (rest day) |
| Planned off day. |
Monday Aug 6 |
| Orienteering (control setting / pick-up) 25:00  ** 3.33 km (7:30 / km) +85m 6:39 / km | |
| ahr:122 max:150 35c slept:7.0 shoes: Brooks Trance 5 - 1 |
| GREAT daycamp orienteering day for their outdoors/camping week. I set and picked up a bunch of controls at Lewis Creek Park. |