Sunday Jul 22 |
 | Orienteering warm up/down (control setting) 55:00 [2] **** 5 km (11:00 / km) +200m 9:10 / km | |
| spiked:14/14c slept:8.0 shoes: VJ Integrator 2004 |
| hanging controls for our training on Pole Brook map in Harriman.
Shirminator did not come today, so we had Bernie, Ksenia and Valeriy |
| Orienteering 30:52 [4] **** 4.2 km (7:21 / km) +195m 5:58 / km | |
| spiked:10/12c shoes: VJ Integrator 2004 |
| collecting two out of three loops I set up earlier, normal O-effort this time - hasitated on two controls |
| road run 18:00 [2] 3 km (6:00 / km) +10m 5:54 / km | |
| shoes: VJ Integrator 2004 |
| run from the map to the parking lot with Bernie |
Saturday Jul 21 |
| road run warm up/down 30:00 [2] 5 km (6:00 / km) +20m 5:53 / km | |
| ahr:135 max:148 slept:5.0 shoes: Adidas Supernova Light 6 |
| before and after road race, perfect weather - humidity is down, light breese, 65F |
| road run race 24:23 [5] 4.0 mi (6:05 / mi) +40m 3:40 / km vdot: 53.9 | |
| ahr:166 max:173 shoes: Adidas Supernova Light 6 |
| 4 miles race in CP, splits :
5:56 (156),
5:56 (169),
6:28 (169) -up,
6:03 (169)
I ran it as a race - full effort all the way - 42 sec faster than last year
69 place out of 4000+; 8-th in M40+ |
| |
| C • Impressive! 4 |
| stretching warm up/down (legs and back) 20:00 [0] | |
| |
| calves and Achilles tendons got tight after the race - spent extra time stretching and massaging sore spots. |
Friday Jul 20 |
| trail run warm up/down (+6x100/100) 32:27  6.7 km (4:51 / km) +75m 4:35 / km | |
| ahr:148 max:159 slept:8.0 shoes: Nike Air Pegasus 2006 |
| To Victory Field via FP and back + 6x100/100 @ 20-21sec / 32-36sec - felt easy |
| strength workout (+ stretching) 30:00 [1] | |
| ahr:108 max:159 |
| upper body, abs, legs @ Victory Field Gym |
Thursday Jul 19 |
| trail run warm up/down 19:37  4 km (4:54 / km) +50m 4:37 / km | |
| ahr:144 max:158 slept:8.0 shoes: Adidas Supernova Light 6 |
| To FP loop and back, very humid, not hot |
| repetitions intervals (10x220/230 - trail - up) 22:35  4.5 km (5:01 / km) +40m 4:48 / km | |
| ahr:155 max:168 shoes: Adidas Supernova Light 6 |
| 42-44 sec / 1:29-1:35 - felt nice |
Wednesday Jul 18 |
| trail run (easy-T) 55:28  11.5 km (4:49 / km) +110m 4:36 / km | |
| ahr:152 max:166 slept:9.0 shoes: Nike MaxAir |
| Ran in FP 3 long horse loops right after the rain - super humid, not hot yet - felt better on 3-rd loop: 15:16 (150), 15:01 (153) 13:59 (160) |
Tuesday Jul 17 |
| stretching warm up/down 20:00 [0] | |
| |
| |
Monday Jul 16 |
| road run (easy) 44:48 [2] 9 km (4:59 / km) +60m 4:49 / km | |
| ahr:139 max:149 slept:8.0 shoes: Adidas Supernova Light 6 |
| nice day to run, I could not miss the oppprtunity: to Victory Field and back + some laps around track. |