Sunday Aug 19 |
 | Running - Trail / Grass warm up/down 17:15 [2] 2.3 mi (7:30 / mi) +40m 4:25 / km | |
| ahr:145 max:161 slept:6.9 shoes: Brooks Trance 5 - 1 |
| Warm-up run before WOC long distance qualification race. I felt fine but not great. |
| Orienteering race (long distance) 1:11:19 [34]*** 8.9 km (8:01 / km) +460m 6:22 / km | |
| ahr:166 max:178 17c shoes: VJ Twister (US size 10.5) - 2 |
| WOC long distance qualification race. I placed 26th in heat C, 13:51 (24%) behind the winner (Philippe Adamski, France) and 4:00 away from 15th place and qualifying for the final. I had a good run but made some mistakes. My legs felt good but not great. I got off to my usual slow start but got plugged into the map pretty well for the most part.
My heart rate histogram shows that my heart rate was within a few beats of 169 for most of the race, which means I probably paced myself pretty well. |
| Running - Road / Track warm up/down (road) 15:15 [1] 1.61 mi (9:29 / mi) | |
| ahr:113 max:127 shoes: Brooks Trance 5 - 1 |
| Easy jog with Terry and, for the return trip, Brent, down the Hotel Tourist stairs and up and down the street to the South. |
Saturday Aug 18 |
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| Event: WOC 2007
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| Orienteering (training) 54:14 [23]*** 6.2 km (8:45 / km) +215m 7:27 / km | |
| ahr:144 max:166 17c rhr:50 slept:7.5 shoes: VJ Twister (US size 10.5) - 2 |
| WOC long/relay model event at Feofaniya. I ran easy-to-medium pace most of the time, with a few surges of harder running. My legs felt sort of tired and weak/slow. I navigated better than I had on Wednesday, but I still had a few mistakes and unnecessary hesitations. I think tomorrow's race will be demanding, both physically and of concentration and discipline. My route to the finish from the last control I visited turned out to be very slow; up to that point, I had run 42:50 for 5.5k.
I had a good time watching my teammates in the sprint, and it got me in the racing mood for tomorrow. |
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| C • go get 'em! 1 |
Friday Aug 17 |
| Note | |
| slept:7.9 |
| The cold seems to be over, since I feel mostly better and most of the lymph node swelling and other symptoms have subsided. I have only residual congestion--and not too much of it. I'm looking forward to an easy jog this afternoon or evening. |
| Running - Road / Track (road) 35:16 [25] 4.7 mi (7:30 / mi) +15m 4:37 / km | |
| ahr:133 max:161 shoes: Brooks Trance 5 - 1 |
| I went for an easy run before bed, but too soon after a big dinner for comfort. I was hoping to move more residual mucus from my cold, but for some reason (maybe because I just ate), my breathing passages stayed pretty dry. My legs felt okay, and I did 2 x 15-second fast strides toward the end of the run, just to remind my legs how to move quickly. From the Hotel Tourist, I ran North across the road and Metro line, a bit West and then North into the neighborhood and back, then farther West across the bridge to Hydropark (to an interchange/underpass somewhere near the Metro station) and back to the hotel. |
Thursday Aug 16 |
| Note | |
| rhr:57 slept:11.0 (sick) (rest day) |
| My cold is going from the runny phase into the coughing/congested phase. It seems to be at its peak severity today, with a mild headache and a few minor body aches. My lymph nodes are quite swollen on both sides of my neck, below my jawline.
Conveniently, this is a planned rest day. I took a 3-hour nap yesterday afternoon in addition to 8 hours of sleep last night. |
Wednesday Aug 15 |
| Orienteering 1:12:12 [234]*** 6.3 km (11:28 / km) +410m 8:39 / km | |
| ahr:149 max:170 spiked:11/17c slept:4.7 (sick) shoes: VJ Twister (US size 10.5) - 2 |
| Long distance-relevant training at Vyshgorod, including some harder running, where I decided to do a few surges or impromptu intervals. I guess that makes this a fartlek session. The terrain had many steep ravines and was sort of green, but not in a way that tore at the flesh or kept me from going where I wanted. My legs felt good today, although I think my exercise capacity was a bit reduced by my having a cold. I found it hard to keep up with the decision making and map reading ahead, although I mostly went slowly, so this only resulted in one big (5-6 minutes) mistake when I ran a leg hard. I'm not sure why I wasn't sharper--maybe just a lazy-brain day.
My cold is in the runny phase today. |
Tuesday Aug 14 |
| Running - Trail / Grass (dirt road, terrain) 36:45 [2] 4.59 mi (7:59 / mi) +40m 4:50 / km | |
| ahr:134 max:157 slept:10.0 (sick) shoes: Brooks Trance 5 - 1 |
| Ran, mostly with Greg (Balter), around the dirt roads and a little in the terrain at Bykovnia, while the rest of the team ran an O course. I felt okay, at least partly recovered from the weekend and the soreness of last week's 800m. |
| Note | |
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| In the late evening, my cold went into the runny phase, and my left lymph nodes are swollen and tender. It's hard to tell whether the right side has been affected at all (yet); it may be slightly sore. |
Monday Aug 13 |
| Note | |
| slept:7.0 (sick) |
| Planned off day. I walked around a bit and saw sights in Kiev with Terry. The left side of my throat was very slightly sore, but I thought nothing of it until it became obvious by bedtime that it was a nascent cold--just in my left nasal cavity for now. I'm glad it struck me early in the week. I should be over it by the Long Qualification on Sunday.
I took some echinacea (2 ml) in the evening. |