Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 31 days ending Jul 31, 2002:

activity

time

miles

Weights

9:00:00

Running

7:41:43

56.36

(8:12)

90.7

(5:05)

Orienteering

3:47:45

18.73

(12:09)

30.15

(7:33)

Training

2:00:00

8.08

(14:51)

13.0

(9:14)

Total

22:29:28

83.17

133.85

2:00

0:00

» now

Wednesday Jul 31, 2002 #

Weights 1:00:00 [3]

Regular work out at home.

Tuesday Jul 30, 2002 #

Running 19:30 [5] 5.0 km (3:54 / km)

Run a loop in Prospect Park. Thought to have an easy run possibly even a recovery one, but as I passed some "kids" form local running club while they were streching one of them decided to see for himself if I was just showing off in front of them. So we picked up a pace by the second part of the loop so that folks in park probably thought for a minute that some kind of competition was going on. Luckly for me it all happen on the second half, unluckly for him, he just started his training.

Running 10:00 [2] 1.0 km (10:00 / km)

A cool down after "mini race"

Monday Jul 29, 2002 #

Weights 1:00:00 [3]

Regular work with weightes.

Running 12:20 [4] 3.0 km (4:07 / km)

Decided that I didn't have enough after yesterday's short course and took on running today again. Run toward Verizano Bridge on flat road.

Running 15:00 [3] 3.0 km (5:00 / km)

Returning back from Verizano Bridge, was too hot to run fast so it turnded out to be a cool down run.

Sunday Jul 28, 2002 #

Orienteering (Meet) 45:15 [5] 6.0 km (7:33 / km)

DVOA meet in Assunpink Park. Very humid and quite green in the woods. Got tricked by the map which was 15:000, but I kept reading it as 10:000. The result is a couple of early attack points and some bad route choices with 4 min. mistakes over all.

DVOA/Assunpink - Splits

Friday Jul 26, 2002 #

Weights 1:00:00 [3]

Regular work with weigthes.

Thursday Jul 25, 2002 #

Running 23:00 [4] 5.7 km (4:02 / km)

Did a loop aroun P. Park integraiting some hills off the regular loop.

Running 45:00 [3] 6.0 km (7:30 / km)

After doing the first loop, found a moderate hill on which spent rest of the time running it up and down.

Wednesday Jul 24, 2002 #

Weights 1:00:00 [4]

Usual work out at home

Tuesday Jul 23, 2002 #

Running 35:00 [3] 7.0 km (5:00 / km)

Recovery running intergrating some hills in Pros. Park.

Monday Jul 22, 2002 #

Weights 1:00:00 [3]

Work with weightes

Sunday Jul 21, 2002 #

Orienteering (Training) 25:00 [3] 2.3 km (10:52 / km)

Boris and me decided to do some sprint O in HP. Setting up my loop.

Orienteering (Training) 14:54 [5] 2.3 km (6:29 / km)

Run course set by Boris. Very techincal and not too fast, in the area with lots of small features.

Orienteering (Training) 14:56 [5] 2.3 km (6:30 / km)

Run my own course previously set mostly by memory.

Sprint - Splits

Saturday Jul 20, 2002 #

Running 42:18 [4] 10.0 km (4:14 / km)

Run two laps in Prospect Park with warm rain pouring over warm my shoulders. Lap1/21.20, Lap2/20.58. Finally fatigue crippled on me with flattering feeling at the end.

Wednesday Jul 17, 2002 #

Weights 1:00:00 [3]

Worked out in the home gym again.

Tuesday Jul 16, 2002 #

Running 19:04 [5] 5.5 km (3:28 / km)

Did a circle in the Prospect Park on the full speed.

Running 1:10:00 [2] 9.0 km (7:47 / km)

Easy running aroud Prospect Park in search for a decent hill for intervals.

Running 10:00 [5] 1.0 km (10:00 / km)

After finding a hill still felt pretty good so decided to do 10/100m intervals up that hill.

Monday Jul 15, 2002 #

Weights 1:00:00 [4]

As usually worked out in the home gym.

Sunday Jul 14, 2002 #

Orienteering 29:40 [5] 3.75 km (7:55 / km)

Me & Co. (Boris, Greg, Alexey and others) wandered to HP for a traning on courses set by Dmitry camping with his Co. This was the first loop on Jackie Jonh map.

Orienteering 34:30 [5] 4.1 km (8:25 / km)

This was the second loop on RockyMount map or something like that.

Running 12:00 [3] 2.0 km (6:00 / km)

Some running to the start of second loop.

Thursday Jul 11, 2002 #

Running 26:00 [3] 6.5 km (4:00 / km)

An easy run back and forth toward Verizano Bridge to do some intervals

Running 15:00 [5] 1.0 km (15:00 / km)

Did 10/100m intevals up a moderate hill under Verizano Bridge with the rest about a 1 min in between.

Tuesday Jul 9, 2002 #

Running 1:03:31 [4] 15.0 km (4:14 / km)

Thought of having an easy 'recovery' run but couldn't resist the much cooler conditions that were created by passing cold front with some rain over NY, and ended up running as usually fast. Anyway, did 3/5k loops in Prospect Park. The first 5k 21:28, the following a bit faster 21:20 and the last in 20:32. Condition fair with some rain coming down and less humidity.

Monday Jul 8, 2002 #

Weights 1:00:00 [3]

Did some push ups and pull ups at home as well as some work with weightes.

Sunday Jul 7, 2002 #

Orienteering (meet) 43:30 [4] 6.9 km (6:18 / km)

It was nicely set course by Mark Frank with lots of technical work to do on.

Orienteering 20:00 [3] 2.5 km (8:00 / km)

Volunteered to pick some controls after the meet was over

Red - Splits

- Splits

Thursday Jul 4, 2002 #

Training (Orienteering) 2:00:00 [3] 13.0 km (9:14 / km)

Went with family for a picnic/training to Harriman Park. Boris flew away, and I don't know if Greg came because we couldn't get there on time because of traffic mess. Anyway, I had quite productive day. Began with gathering all streamers left from Sunday's traning and ended up with additional run for 6k. Hot day, but quiet refreshing in the woods.

Tuesday Jul 2, 2002 #

Running 21:00 [4] 5.0 km (4:12 / km)

Did first loop in Prostpect park however, 90F Hit certainly had its tall on quality of my running so I had to take it easy.

Running 23:00 [4] 5.0 km (4:36 / km)

Went on for a second loop but was not as fresh as on the first one. Though had a perfect opportunity to work on endurance.

Monday Jul 1, 2002 #

Weights 1:00:00 [3]

Worked out for about an hour at home gym.

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