Training Archive: z-manIn the 31 days ending 2008-08-31:
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| 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 | F | S | S | |||||||||||||
Wednesday Aug 27 | ||
| Running 24:00 [3] 4.5 km (5:20 / km) | |
| Easy run to MB and back, almost got run over by a Hyndai at the trafic light, I think the chick got scared the most when she saw me jumping over car's right wing and a part the hood. | ||
Sunday Aug 24 | ||
| Orienteering 1:47:50 [3] 9.1 km (11:51 / km) | |
| COC Long: After sleeping rather well at night I was ready to battle it in the long. Strangly the same thing happened twice to me right from the start, I almost skipped (didn't notice) the fist control on the map which was on the same line as the #1 and was ready to spike #2 when I realized I had first to crawl in the green to get the first one. Of all the legs this was my least favorate one. Nevertheless, I did manage to skip #6 which was on the same line as #7, I guess this was my fate that day. It seemed that there was something wierd in the area of #4 and #5, angles just didn't make sense. #8 was the kind of bag where you can't help but pray that you don't miss it, or else. I had a few good legs but that's about it. Once again I had issues with vegetation and bad footing. There were times when I forced to walk and by the end of the race my back was aching from amount of bending I've done on the course. I can't say I didn't enjoy Oing that day, but this was definity one of the, if not the most, toughest runs I've ever had. I believe that tweaking the couse a bit to avoid some really nasty veg would've probably helped, but I as said before one need a different set of skills to do well in there. | ||
Saturday Aug 23 | ||
| Orienteering 49:40 [4] 3.7 km (13:25 / km) +130m 11:25 / km | |
| COC Middle. Tough place to race, bad footing, thick woods, lots of deadfall and sketchily mapped vegetation. Much like in a lottery one could've easily get lucky with a path in the green and shave off a half a minute on a split. I got lucky as many times as I was unlucky, I hit #4 by accident and missed #5 despite being careful. In reality, I only had one bad mistake on #6 (7min) other than that it was an ok race for me. I thought I kept seeing the bottom of reentrant thus thinking I was too low and eventually decided to go down where I found the bag. I can't recall many places where I could freely run and not look under my feet. I thought the cousre was fair and even interesting in its own way despite how tough it felt. Wish we went to the model, still this terrain requires a different set of skills that one just can't get overnight. | ||
Middle Course 10 - Splits | ||
Thursday Aug 21 | ||
| Event: Canadian Orienteering Championships 2008 | ||
Wednesday Aug 20 | ||
| Running 30:00 [3] 4.0 mi (7:30 / mi) | |
| Went to PP, haven't run there in ages, it was a nice change from my usual quick run around the house. Did 3 hill intervals at 180 max/HR 1:08, 1:04, 1:07, i think my PR on this hill is like 59sec back when I ran there with Boris.
Looked over my log and dug up my PR times. 400m -- 63 sec at Victory Field timed by Greg 1km -- 2:58 at Victory Field timed by Greg 5km -- 17:17 again at Victory Field timed by Greg (ran this one with Boris) 8km -- 28:28 road race in Central Park 10km -- 36:40 road race in Central Park in the Winter Half-Marathon - 1:24:15 Staten Island with Greg (had some issues with L-Shoulder) This was all back in 2003 before I broke my ankle. The plan is to run 3km under 10min on a track sometime this Fall, that is if all goes well, and eventually build up my base again (ditch the GU). | ||
Tuesday Aug 19 | ||
| Running 23:50 [3] 4.5 km (5:18 / km) | |
| Easy run to MB and back, calves still tight, need a hot sauna or something. | ||
Monday Aug 18 | ||
| Cross-training 30:00 [3] | |
| Easy workout with free weights + back and ankles. | ||
Sunday Aug 17 | ||
| Orienteering 1:23:00 [3] 9.8 km (8:28 / km) +400m 7:02 / km | |
| DVOA local meet at SPACKMAN CREEK - blue. Had an ok run, blew past #2 for about 2 min and another 1.5 min on #20 plus a few wobbly routes. Legs felt pretty good and only gave up on the last half a km or so. Good compass practice in green woods, something we would need next week in Canadia. | ||
BLUE - Splits | ||
Saturday Aug 16 | ||
| Running 30:00 [3] | |
| Went out with K to the local school's track, legs felt fresh after 6 days of rest though calves still felt tight, did 1km in 3:04 just to loosen up. | ||
Sunday Aug 10 | ||
| Orienteering 1:29:10 [5] 15.5 km (5:45 / km) +330m 5:12 / km | |
| US Champs Day-2: The plan was to do exactly what I did yesterday but somehow manage to survive till the end. I knew that the map would be a lot more open than on Sat. and figured that 90 min shoud be about right, Greg said that the winner would be in around 86-87. I glued two GU to myself and planned to take one each 30 min or so. My legs felt ok, not fresh but definitely not tired, so I was happy about it.
My race was not a good one, despite a few places where I felt really fast and in control of things around me, I felt very disappointed with my performance. I began semi-aggresively planning on picking up a notch once I would get out in the open, and sure enough the 5-6 leg looked like one. After crashing through the green patch of woods I took my bearing, noted the lone standing tree on the horizon "rolled" my map, shifted into the 6th gear and off I went. Things flew by, I noticed some green that wasn't supposed to be there to my left, looked at my compass again and was reasured that I was still on my line. I was planning to hit a huge shallow openning before the woody area where the control sat, so I pressed on. Then came the fence which I immediately cleared in one jump and looked at the map once more, hmmmm... fence clearly wasn't there, but that still didn't stop me. I glanced at my compass once again and proceeded ahead. Then came the road noise ahead and the instant realization that something wasn't right, thus I came out of my RED zone. "Crap!" *&$H*)Y$%(%&!!! So I get back on the map and get the bag. I was a bit out of it on the next leg but my legs still felt good so I began speeding things up. I guess I kind of ran out of gas at some point on my way to 20 and quite never picked it up again. Somewhere on the last uphill I thought that I wouldn't make it and those four contours felt really steep, but once past the top I was relieved. I still don't know what really happened on that leg, I know I should've followed the map, no questions about it, but I aslo think that the magnetic north on the map (part of map) somehow was also off, perhaps not by a lot but if I am ever in that area again I intent on checking it. All in all it was a fun weekend spent with goats highlighted by really impressive runs by both Will and Sandra, congrads to them, well deserved!!! | ||
Blue 2 - Splits | ||
Saturday Aug 9 | ||
| Orienteering 1:05:30 [5] 10.4 km (6:18 / km) +300m 5:30 / km | |
| US Champs Day-1: I knew exactly what I needed to do after blowing a bunch of controls during Fri. training. Greg and I spent some time analyzing our trainig and came to a conclusion that the footing was rather rough and that it was hard to read the map because one had to always watch the footing. I myself decided that I needed to watch my compass more precisely as I was easily getting pulled by numerous details and patches of trees around me.
Sat. course turned out easier than the one set on Fri. and I had no problem with bad footing this time. I had a good race. Perhaps, a total of 1:15 in errors plus a few hasitations. My focus was good and my legs didn't feel tired. I can't say I could ran it any faster. I ate my only GU after 30:15 into the race and don't really know if it helped or not, but most pple should be able to ran 60 min course without needing it, but I did what I have planned. | ||
Blue 1 - Splits | ||
Thursday Aug 7 | ||
| Note | |
| Time to get that popcorn ready! Now where is my oxygen tank... Hope that our under chapter 11 airline takes off after all. | ||
Wednesday Aug 6 | ||
| Running 35:00 [3] 6.5 km (5:23 / km) | |
| Had rather horrible run by the belt from ceasers bay to Verazano Br. and back. Just couldn't move my legs, muscles refused my every attempt to get my knees up. What a strange feeling, last time I felt like that was perhaps after Highlander back in '03. | ||
Monday Aug 4 | ||
| Event: 2008 Laramie Daze & US Champs | ||
Sunday Aug 3 | ||
| Orienteering 1:00:00 [3] 10 km (6:00 / km) | |
| O training in HP with a bunch of pple. I did a couple of o-intervals but decided to cut it short due to an ankle pain, then went out to collect some controls. This included 3+ km of getting to and from the training area. | ||
Friday Aug 1 | ||
| Running 55:05 [3] 12.5 km (4:24 / km) | |
| Ran to the end of broadwalk and back. Millions of pple out watching the fireworks, even thought of taking a detour or something. Felt really tired at the end, had a rough week at work as we are about to file our financials. Weekend couldn't be sooner. | ||