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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 31 days ending Mar 31, 2005:

activity # timemileskm+m
  Orienteering6 7:37:35 43.17(10:36) 69.47(6:35) 435
  Running7 4:35:35 33.37(8:16) 53.7(5:08) 645
  Sick1 1
  Total13 12:13:11 76.53 123.17 1080

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Sunday Mar 27, 2005 #

Orienteering 59:58 [3] 4.5 mi (13:20 / mi)

A course at the site of GLOF 2003 3rd day. Yet deeper snow and another physical run. Got cought in the parallel situation early in the course and spend some time figuring it all out. Thanks to Zan who showed were I was, or I risked the repeat of that doomed 3rd day of the GLOF.

Many thanks to GHO amd Mike's family for making it a great weekend! Next week Ca vs US rematch in trivial pursuit and we better not to slack off.

Saturday Mar 26, 2005 #

Orienteering race 19:30 [4] 2.5 km (7:48 / km) +145m 6:03 / km
ahr:176 max:192

Peak-to-Peak sprint early in the morning. Left calve wasn't quite fresh since yesterday, but bearable.

Opted for a slower start, as I figured that the climb would be a factor toward the end of the race, so I took it easy. Got cought by Duke by 6 control (1 min) and we run together the flat and open part of the course.

I managed to get away and gain back 25 sec on route choice and a bit fresher legs, and was quite happy with the result. Nice job by John T. and Hans F. Overall, I think Mike had the right order of starters as the results showed.

Orienteering 1:07:52 [3] 8.0 km (8:29 / km)

Peak-to-Peak Score-O in the afternoon. Wasn't feeling quite upbeat for this one as my legs started to turn really sore so I decided to get myself a company early in the race.

Will and Katta were running just ahead of me what appeared to be toward my couple of bags, so I stuck with them. We met Duke like 3 times, who's been all over the place and poped out of nowhere as it seemed at a time. But fun and very physical training overall.

Friday Mar 25, 2005 #

Orienteering 1:03:00 [3] 6.5 km (9:42 / km)

1st training (control picking) at GHO Training Camp. Lots of snow, legs weren't 100% after yarly flight and mind wasn't clicking at all the times.

6 min error on the first control followed by similar one on 11. Had some issues with the compass, by Hummer assured me that it was the Russian-related issue only :)

Orienteering 59:32 [3] 6.5 mi (9:10 / mi)

2nd training for the day. Line-O followed by quite nice course. Was going quite well on the fist loop and was a bit sloppy on the second one.

Felt much better, as I figured that I was completely awake by now.

Wednesday Mar 23, 2005 #

Running 30:01 [2] 5.2 km (5:46 / km)
ahr:128 max:138

Easy treadmill run, weather )#)#+)(@)(*$(#U{$(# so decided to stay home.

Also, I went to Garden City for the Citizenship test (passed), so I am half-citizen now until I get my certificate !!!

Sunday Mar 20, 2005 #

Orienteering race 1:35:01 [3] 16.5 km (5:46 / km) +30m 5:42 / km
ahr:164 max:184

2hrs. Score-O in Colliers Mills. Awsome woods, though weather could've been more nicer. Got 38 out of 42 bags. Totally missed two on the map, and just skiped on other two. The race turned out to be quite close btw Mihai, Boris, Randy (other Sergey) and Greg, with me one bag short and out of contention :)

Saturday Mar 19, 2005 #

Running 58:30 [3] 13.0 km (4:30 / km) +150m 4:15 / km
ahr:168 max:188

Run in FF with Boris, he set the personal PR on our regular loop twice today as I hanged behind him !!!

Friday Mar 18, 2005 #

Running 50:56 [3] 11.0 km (4:38 / km) +150m 4:20 / km
ahr:156 max:182 shoes: Mizino Wave Rider VIII

Run 2 loops in FP (26:18, 24:38). Got new sneakers, which I would definitely recommend (very smooooooth ride). Felt a bit better than on Mon. but still quite weak.

Wednesday Mar 16, 2005 #

Running 24:30 [3] 5.6 km (4:23 / km)
ahr:142 max:148

A crawl in PP, still feeling weak and rusty after the sickness.

Thursday Mar 10, 2005 #

Sick 1 [3]

Hasn't got up from my bed much since the past weekend, been sick, sick, sick ...

Sunday Mar 6, 2005 #

Orienteering 47:28 [3] 8.0 km (5:56 / km) +260m 5:06 / km

Run 2 exersizes set by Eric with different route choices. Was surprised to see the differences on each route, so I found it quite interesting.

Running hills 15:40 [5] ***** 3.4 km (4:36 / km) +135m 3:51 / km

The time trial to the top of the hill and back. Started out behind Chuck, John and Ken and never managed to really stick with them, then Eddie passed me as well half way to the top. Managed to put a bit of a kick at the end but still remained at the 5th place. Still not bad considering the amount of training I've put in so far this season.

Saturday Mar 5, 2005 #

Orienteering race 14:16 [5] *** 2.8 km (5:06 / km)
ahr:174 max:186

1st sprint at DVOA camp. Took a while to figure out the start triangle on the map and adjust to the scale, but overall a very good run with perhaps total of 15 sec in hesitations.

Orienteering race 15:35 [5] *** 3.12 km (5:00 / km)
ahr:176 max:188

2nd sprint, again couldn't figure out which way to take off as I tried to find the start. This was another solid run, however KW got me by a wider margin than in the 1st sprint.

Orienteering race 15:23 [5] *** 2.7 mi (5:42 / mi)
ahr:177 max:192

3rd sprint, this time finally decided to look which way runners were heading away as I was determined to beat KW. Pushed as hard as I could, but got confused on the way to 5 by uncrossable wall and had to run around, which cost me ~30 sec. I was still pushing to the limits and sort of jumped the uncrossable wall on the last leg, for which I was DQ. Never read the notes as it was apparent that other Russians and some Americans haven't read them either.

These were my fist ever urban-style sprint and those were FUN!!!. One thing to note: it is so easy to lose a second or two and is so haaaaaard to gain a second or two!

thanks to DVOA for making this trainig possible.

Friday Mar 4, 2005 #

Running 47:58 [3] 9.0 km (5:20 / km) +100m 5:03 / km
ahr:148 max:161

Run on ankle-deep snow in PP, a tough and slow run but definitely worth it!

Wednesday Mar 2, 2005 #

Running 48:00 [3] 6.5 km (7:23 / km) +110m 6:49 / km
ahr:154 max:177

Late run in PP 23 min a warm up loop + 6x~1:09min hill intervals at 85% of max + easy jogging down the hill in between.

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