Training Archive: JoeIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||
Wednesday Jul 30 | ||
| bike (road) 1:58:00 [3]34.0 mi (3:27 / mi) +450m 2:04 / km | |
| shoes: specialized road | ||
| did nothing since jay, quads were/are shot, but I need to do something before saturdays race and softball tomorrow doesn't count.
pace was nice and easy for the first half. partly because it was slower than usual and partly because it was mostly downhill. the route back home and up hill was twisty with a few unexpected add-ons thrown in. I skipped the last one and headed home. will there be anything left to launch an assault on the green mts? we will see. | ||
Saturday Jul 26 | ||
| running race (trail) 8:19:00 [5]32.0 mi (15:35 / mi) +1200m 8:41 / km | |
| shoes: TEVA X-1.1 | ||
| jay xc marathon
slightly different course I think steeper climb to the top of JP and more river running. slower times by most people too. horrible feeling today. trying to put off the inevitable result of cramping on a hot day. contained my speed for the first 19 miles and then as the course was easier to run I could not. I walked 80% of the last 7 miles. still a good training day and an enjoyable course. | ||
Thursday Jul 24 | ||
| running (hash) 1:20:00 [3]7.0 mi (11:25 / mi) +150m 6:40 / km | |
| shoes: Salomon 3.1 | ||
Saturday Jul 19 | ||
| Orienteering race 38:06 [5]*** 4.7 km (8:06 / km) +180m 6:48 / km | |
| spiked:18/19c shoes: Inov 8 310.1 | ||
| Cz O fest Woc 2008
stage 6 map: nove sady best four of six days count towards "cup" had one bad day, one great day and 3 good days. today needed to be spectacular and it wasn't. it was a good day though. no complaints as I ran well and made very few mistakes, but it was not to be. over the last three days I lost by :31, :16 and :25 to the guy who won. second place this time...maybe next year in Hungary. | ||
| C • Still, that's pretty damn g... 2 | ||
| Orienteering warm up/down 15:00 [2] | |
| shoes: Inov 8 310.1 | ||
Friday Jul 18 | ||
| Orienteering race 46:11 [4]*** 5.3 km (8:43 / km) +215m 7:15 / km | |
| spiked:15/17c shoes: Inov 8 310.1 | ||
| o fest day 5
map - RACHAVY ok run, started out of 3 controls slightly off in direction cost me few secs, missed a deppression for 15 sec and a cliff from above for a minute. hillier today and I could feel it. the footing was better than yesterday though. minutes per k are about the same I think. still finished behind the guy to beat by 31 seconds. another guy beat us all by 3 minutes or less. points today will be good for one of my top 4. hope to beat everyone tomorrow. I will need their help though. | ||
| Orienteering warm up/down 20:00 [2]2 km (10:00 / km) | |
| shoes: Inov 8 310.1 | ||
Thursday Jul 17 | ||
| Orienteering race 34:34 [5]*** 4.1 km (8:26 / km) +180m 6:55 / km | |
| spiked:13/14c shoes: Inov 8 310.1 | ||
| O fest day 4
Map Ostroh good run today. a few slow sections where I was focusing on contact with the map. caught the guy starting 2 minutes ahead of me at 6 and run with him in view until 12 where he made a mistake. he turned off our general direction and I followed my compass through the green and the control on the other side. easy downhill finish. slow to the last control because there was a van parked next to the last control which confused me. second for the day with 16 seconds behind. same guy beating me again Lubomir Hepnar. | ||
| Orienteering warm up/down 15:00 [2]1.6 km (9:22 / km) | |
| shoes: Inov 8 310.1 | ||
Wednesday Jul 16 | ||
| Orienteering race 33:19 [5]*** 5 km (6:40 / km) +90m 6:07 / km | |
| spiked:15/15c shoes: Inov 8 310.1 | ||
| day 3 of 6
best run so far. lost a minute on first control. only explanation is that somebody may have left the route to the start triangle a little too early. | ||
| Orienteering 20:00 [2]2 km (10:00 / km) | |
| shoes: Inov 8 310.1 | ||
| warm up | ||
| Orienteering race (sprint) 9:58 [3]*** 1.6 km (6:14 / km) +13m 5:59 / km | |
| spiked:13/13c shoes: Inov 8 310.1 | ||
| gigasport cup
quick easy sprint around the parking lot/strip mall. sponsored by gigasport which is like sports authority. free entry with awards and free raffle. also 20% off on non sale items. not much of a bargain, though we did buy two cool addidas "bags" for the kids. | ||
Tuesday Jul 15 | ||
| Orienteering race 46:30 [4]*** 5.6 km (8:18 / km) +115m 7:32 / km | |
| spiked:11/16c shoes: Robotic 1 | ||
| Orienteering 20:00 [2]1 km (20:00 / km) | |
| shoes: Robotic 1 | ||
| warm up | ||
Monday Jul 14 | ||
| Orienteering race 54:39 [4]*** 7.4 km (7:23 / km) +215m 6:27 / km | |
| spiked:11/14c shoes: Inov 8 310.1 | ||
| day one of the O fest at WOC
easy course, some bags tucked nicely into pits and behind stumps to make it more difficult. good run and running smooth. climbing strong. | ||
| Orienteering 20:00 [2]1 km (20:00 / km) | |
| shoes: Inov 8 310.1 | ||
| warm up | ||
Saturday Jul 12 | ||
| Orienteering 1:00:00 [3]4 km (15:00 / km) +150m 12:38 / km | |
| shoes: Inov 8 310.1 | ||
| middle distance training on map near qualifier - stara vec
tough terrain with all the rock on the steep slopes and unlevel ground from years of logging. could be very fast or very slow. I guess it depends on what they want to set. | ||
Friday Jul 11 | ||
| Orienteering 25:00 [2]*** 3 km (8:20 / km) | |
| spiked:7/7c shoes: Inov 8 310.1 | ||
| placed ribbons for the teams training. very open terrain, readable green and yellow areas except for the smallest clearings. steep in places with the usual slash on the ground. two loops for some, one loop for others - forking on both. courses designed by sandra. | ||
Thursday Jul 10 | ||
| Event: WOC 2008 | ||
Saturday Jul 5 | ||
| Orienteering race 1:20:28 [4]*** 9.5 km (8:28 / km) +370m 7:05 / km | |
| spiked:18/25c shoes: Inov 8 310.1 | ||
| started careful. very long run to the triangle and then an easy route to the first flag. got close, green did not match the picture in my head, lost 20 sec. maybe. even more careful to the next and nailed it, nailed 3. careful up to 4 and got within 30 meters of it and then miss read a small knoll. attacked from the wrong spot and lost 2 minutes. already angry at myself for not slowing down, but it seemed an easy leg. the next couple were placed in the greenest greens and in depressions. nailed them both at a walk when within the circle. then started out towards next long leg and misread the map again and headed off the wrong trail, caught it fairly quickly but my route had to change due to all the green in the way. nailed it eventually and continued on next long leg. went straight, but out to road might have been better. lost track of where I crossed the last hill before cp and missed it by a minute. next one ok, 10 and 11 ok, bad route to 12. started shaky on 13 but nailed it. slowed down on 14 near circle and nailed it. huge mistake on route to 15. not sure what my split was but could have save more than a minute on this. went straight when I should have gone left to avoid going over two ridgelines. 16 ok, 17 and 18 ok. missed 19 just after the spectator control, ok to 20 and 21, missed 22. huge relief to finish, huge obstacles to work out so that I dont fall apart in the finals.
the qualis were much more open and I feel confident when I can see the woods. the finals were full of green areas. this is not the only reason for missing so many cps, but it did not help. physically I was tired today. 6 days of running is more than I have done in a year. not sure about australia next year. | ||
Friday Jul 4 | ||
| Orienteering 45:00 [3]*** 4 km (11:15 / km) | |
| spiked:10/12c shoes: Inov 8 310.1 | ||
| open race course 7
didn't plan on running the whole thing, just wanted to loosen up the legs and get some map reading in. spent the rest of the day touring batalha, pedro de mos, ourem and fatima. | ||
Thursday Jul 3 | ||
| Orienteering race 54:25 [4]**** 8.4 km (6:29 / km) +205m 5:46 / km | |
| spiked:20/24c shoes: Inov 8 310.1 | ||
| LD qualifier no 2 WMOC
Pataias Portugal I think the same map as yesterday. yesterday I took it easy and made few mistakes. today I wanted to push when I could, but only if I had space to run without much nav. was fine through no 5 (actually fastest to 5), but then lost it on 6. not sure what I was seeing/thinking, but I was way off. lost 3 minutes!!! hurts bad. I was worried because 3 minutes yesterday would have dropped me back 10 spots. so I pushed more now, knowing it could be close. at the same time just after no 6 some guy caught my heels and never left till the finish. Finnish guy (FIN Rolf Helander Oulaisten Huima). he missed his start and decided I was the guy. annoying to say the least but not much I could do. I had a bobble later where he actually did some nav of his own, but 100 meters later he was right back there. never more than 20 meters and as close at 3. no worries, it was good practice at focusing on my own nav. well big race tomorrow, but I am not going to sweat it. just continue doing your own thing. have fun. | ||
Wednesday Jul 2 | ||
| Orienteering race 58:28 [3]**** 8.4 km (6:58 / km) +270m 6:00 / km | |
| spiked:18/20c shoes: Inov 8 310.1 | ||
| WMOC
Pataias Portugal Long distance qualifier 1 promised myself I would just run an easy pace and make no mistakes. All I need to do is qualify for the A final. just need to finish in the top 26 of my heat for two days. It was pretty much a routine run without any major mistakes and relatively no minor problems either. a few moments where I had little idea of my exact location, but I always knew where I was coming from and where I was going. the terrain is great. some flat areas with a few small knolls and depressions. other areas with 4 contour depressions and hills. fast overall with 150 + meters of sight, but areas of small pines and other shrubby vegetation to slow you down. the heat was not a factor today. maybe 75 and a steady breeze. Looking forward to tomorrows race. other US results were pavlina in 2nd and sharon in 4th. saw/spoke with sergey G and Nick D and they seemed satisfied with there results. | ||