Training Archive: divIn the 31 days ending 2006-10-31:
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| 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 | M | T | ||||||||||||||||||||||||||||||||||||||
Monday Oct 30 | ||
| Note | |
| (rest day) | ||
| Forced rest day - have to change driveaxle in my car. Didnt have 22mm wrench yesterday... | ||
Sunday Oct 29 | ||
| Note | |
| Proposed training somewhere. Las Trampas, Brioness, Joaquin Miller, Shell Ridge.
Didnt happend - to much work to do. | ||
| Easy run hills 1:09:00 [3] 12.8 km (5:23 / km) +200m 5:00 / km | |
| shoes: Asix GT-2110 | ||
| Brioness reservuar with DD runners, still didnt feel easiness during run. | ||
| Stretching 10:00 [3] | |
Friday Oct 27 | ||
| Note | |
| (rest day) | ||
| Farewel party at Genesys. Very good wine. Start new madness next Wednesday at 7:30am... | ||
| C • Good luck at new place. 2 | ||
Thursday Oct 26 | ||
| Easy run 18:00 [3] 3.2 km (5:37 / km) +30m 5:22 / km | |
| shoes: Asix GT-2110 | ||
| Still heavy legs - 8mm pace feels demanding. | ||
| Stretching 5:00 [3] | |
Wednesday Oct 25 | ||
| Note | |
| rhr:54 slept:8.0 weight:79kg | ||
| BP150/95
feet still burning, but short run is a must tonight. | ||
| Easy run warm up/down 6:00 [3] 1.2 km (5:00 / km) | |
| shoes: Asix GT-2110 | ||
| Extremely short warmup. Legs are ok, liltle heavy when try 6mm pace. | ||
Tuesday Oct 24 | ||
| Note | |
| (rest day) | ||
| Just incredible excuse for not running:
DEAR CLASS, I AM SO SORRY TO INFORM YOU THAT DUE TO AN ON-GOING BOMB THREAT THE DVC CAMPUS IS CLOSED TODAY AND TONIGHT. POLICE WILL NOT LET ANYONE ON CAMPUS DUE TO THE UNDERLYING SITUATION. NO CLASS NEXT WEEK DUE TO HALLOWEEN. SEE YOU IN TWO WEEKS! SHELLY | ||
Monday Oct 23 | ||
| Note | |
| (rest day) | ||
| No questions - rest. Legs to lazy to do anything, also got blisters.
Blisters are really bad - result of spikey staff messing in my shoes for a big part of the race. Even cleaning didnt help. | ||
Sunday Oct 22 | ||
| Event: Rogaine at Joe Grant North | ||
| Orienteering race 6:45:00 [4] 27.5 km (14:44 / km) +2150m 10:35 / km | |
| weight:76kg shoes: Adidas Alborado II | ||
| North Joe Grant 7hours rogain. Won the race with Sergey on team. Va Bank did it for a 4th time in a row, with almost same folks on team. BAOC trophy stays on my shelf for another year. Teams field was quite competitive, with couple strong AR teams, physically stronger than our team.
Started as usually, later, this time 7 minutes after start signal - were busy planning our route. Didnt see any optimal at the beginning, solution came out only after all teams left. After that it was piece of cake, just a lot of climb and conturing. Last 2 hours almost didnt ran - were tired, also, legs started to cramp. Impoved around 6 hours mark. Had good chance to take almost all controls. Beat second team by 150 points, skiped 8 controls in relatively very flat area, worth of 210 points. Weather was sunny and hot, lot of spiked staff in the fields. This time there were plenty of water on the course, so that wasnt a problem. Consumed 5 GU packs, halth of pita bread, around 5 liters of water (Gatorade). Started with normal concentration later adding plain water - taste was ok, not to sweet, but probaly this resulted in legs cramping around 4:30-5:30 in the course. Took couple seaps (~30-50ml) of Gatorade concentrat, 2 liter dosage with 150ml of water. Wasnt bad, but first try took to much - almost got upset stomach - fixed with plain water. Milege and climb are preluminary. | ||
| C • Nice Job 2 | ||
Friday Oct 20 | ||
| Easy run (GYM) 16:00 [3] 3.2 km (5:00 / km) | |
| shoes: Asix GT-2110 | ||
| Treadmill warmup - tomorrow midterm exam, no time for running. | ||
| Stretching 10:00 [3] | |
Wednesday Oct 18 | ||
| Easy run 1:03:00 [3] 11.2 km (5:38 / km) +50m 5:30 / km | |
| shoes: Asix GT-2110 | ||
| easy run with rowena. tryed endurox gel - was very sweet, like toart frosting. but the worsest part was at the end of the run - was happy to find open gas station, but seriously looked for the woods (in the middle of the city....). my stomack completely diasgree with this brand. | ||
Tuesday Oct 17 | ||
| Easy run warm up/down 22:00 [3] 4 km (5:30 / km) | |
| shoes: Asix GT-2110 | ||
| R run 1:00 [3] 0.4 km (2:30 / km) | |
| shoes: Asix GT-2110 | ||
| Strides, 4x100m on turf. Lazy. | ||
| Stretching 20:00 [3] | |
| R run 5:53 [3] 1.8 km (3:16 / km) | |
| weight:78.4kg shoes: Asix GT-2110 | ||
| R-pace intervals with negative splits, 600, 400, 200, 400, 200. Last 200s ran fast, felt LA buildup at the end. Went well into oxygen deficiency. Generally didnt feel very good and easy, mainly because of somehow hard race on Sunday. Plan was 3 series, but stopped after 2nd - right feet didnt feel lucky about running.
Times: 2:08, 1:19, 36, 1:17, 33, | ||
Monday Oct 16 | ||
| Easy run tempo 14:30 [4] 3.2 km (4:32 / km) | |
| shoes: Asix GT-2110 | ||
| Negative splits warmup, from 8:00mm to 6:00mm on the last loop. Plan to run in Tilden was abandoned - talk to Sergey about Sunday race. It was like like miracle - he appeared Monday night at 6pm, just after flyght from Sant-Petersburg, looking for rogain partner.... | ||
| Stretching 10:00 [3] | |
Sunday Oct 15 | ||
| Note | |
| Oct. 15
(Sun.) Briones Regional Park Martinez, CA | ||
| Orienteering race 1:11:30 [4] *** 6.5 km (11:00 / km) +350m 8:40 / km | |
| spiked:15/17c shoes: Adidas Alborado II | ||
| Brioness Blue. Lost uphills and did 2 bad route choises. The last one from #12 to #13 cost a lot of climb, maybe 40+m, but was very pleasant to run. | ||
| Easy run warm up/down 10:00 [3] 1 km (10:00 / km) | |
| shoes: Adidas Alborado II | ||
Friday Oct 13 | ||
| Event: 7th World Rogaine Championships | ||
| Easy run warm up/down 9:00 [3] 1.6 km (5:37 / km) | |
| shoes: Asix GT-2110 | ||
| Warmup at the gym, followed by 400m run at T pace (1:30 min.lap). Just to keep muscles in work. | ||
| Stretching 10:00 [3] | |
Wednesday Oct 11 | ||
| Easy run 1:03:00 [3] 12.8 km (4:55 / km) +80m 4:46 / km | |
| shoes: Asix GT-2110 | ||
| Forward motion run around Danvile. Pace felt very confi. Wounded left ankle - hit bordiur in the dark - was painfull and swollen in the morning. | ||
| Stretching 20:00 [3] | |
Tuesday Oct 10 | ||
| Easy run warm up/down 21:00 [3] 3.6 km (5:50 / km) | |
| shoes: Asix GT-2110 | ||
| Warmup/cooldown. Was lazy at the beginning, later felt very well. | ||
| Stretching 30:00 [3] | |
| R run intervals 30 [4] 0.2 mi (2:29 / mi) | |
| shoes: Asix GT-2110 | ||
| Strides, 2x100m | ||
| Medium Pace Run intervals 18:30 [4] 4.9 km (3:47 / km) | |
| shoes: Asix GT-2110 | ||
| Intervals, 5x1000m, with 2-3min rest between. Last one dropped 100m earlyer - was to demanding. Very likely result of low weekly milege this year. That was first high volume I pace training. Hope next week will be better. Felt pain in whole body, but worsest was back. | ||
Monday Oct 9 | ||
| Easy run 14:20 [3] 2 km (7:10 / km) | |
| shoes: Asix GT-2110 | ||
| Not in a mood for running. Did 2 km just to keep blood running. Last 200m at 6mm pace. | ||
| Stretching 10:00 [3] | |
| Stretching and weight lifting. | ||
Sunday Oct 8 | ||
| Event: BAOC: Monte Bello and Skyline Ridge Open Space Preserves | ||
| Orienteering race 1:29:06 [4] *** 6.5 km (13:42 / km) +450m 10:11 / km | |
| spiked:12/17c shoes: Adidas Alborado II | ||
| Montebello, Blue distance. Complete navigational disaster - didnt get into the map at all. Many suboptimal route choises with a lot of climb, plus very shaky start, almost got lost. | ||
| Easy run warm up/down 5:00 [3] 1.0 mi (4:59 / mi) | |
| shoes: Adidas Alborado II | ||
| Stretching 10:00 [3] | |
| Note | |
| Photos:
http://ohlund.smugmug.com/gallery/1988298 Route: http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=6...= | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
Thursday Oct 5 | ||
| Easy run warm up/down (GYM) 16:00 [3] 3.2 km (5:00 / km) | |
| shoes: Asix GT-2110 | ||
| Easy run followed with 1 mile T pace, may be lil faster - not likely i can make 6mile at this pace. But huge progress since spring. | ||
| Medium Pace Run tempo 6:00 [4] 1.6 km (3:45 / km) | |
| shoes: Asix GT-2110 | ||
| Fast part of the run. Felt very ok by the end - another mile wouldnt be a problem, 3rd - who knows. | ||
| Stretching 15:00 [3] | |
Wednesday Oct 4 | ||
| Note | |
| (rest day) | ||
| Not likely to run tonight - rainy and late evenig job interview. Legs lightly sore after yesterday's efforts - time to make adjustments into training routine. | ||
Tuesday Oct 3 | ||
| Easy run warm up/down 42:00 [3] 8 km (5:15 / km) | |
| slept:8.0 weight:78.6kg shoes: Asix GT-2110 | ||
| Warmup and colldown with Patric. Felt very good. | ||
| R run intervals 30 [4] 0.2 km (2:30 / km) | |
| shoes: Asix GT-2110 | ||
| Strides, 2x100, quite fast | ||
| Medium Pace Run intervals 8:15 [4] 2.4 km (3:26 / km) | |
| shoes: Asix GT-2110 | ||
| Intervals, 3x800 R pace. First was 2:39, second 2:58, last 2:45. Walk whole lap for recovery - must for r pace running. Didnt feel ready for more - weekly miledge is to low. But generally was quite easy, hard but doable. | ||
| Stretching 20:00 [3] | |
Sunday Oct 1 | ||
| Orienteering 20:00 [2] | |
| weight:80kg shoes: Mizuno Ascend | ||
| Set controls for training in Joaquin Miller park. Checked location of famous #10 - lot of runners had problems with this one. As it turned out, for the good reasons - there is unmapped boulders cluster, the same feature control was located on, some 20 meters before real control. Also, contours as well as vegetation boundaries are not reliable in this place. I wouldnt put control in such location. Similar story with #7 - reentrant is closer to the trails intersection than mapped - Vadim and Ben did parallel mistake same as did i during race.
| ||
| Orienteering 22:30 [4] *** 2.3 km (9:47 / km) +130m 7:38 / km | |
| spiked:9/12c shoes: Mizuno Ascend | ||
| Forward rerun. KInda warmup, didnt feel confident at the beginning.
http://attackpoint.org/racesplits.jsp/race_2102 | ||
| Orienteering 21:40 [4] *** 2.3 km (9:25 / km) +130m 7:21 / km | |
| spiked:10/12c shoes: Mizuno Ascend | ||
| Backward rerun. Was faster.
http://attackpoint.org/racesplits.jsp/race_2219 | ||
| Stretching 10:00 [3] | |
Sprint - Splits | ||
- Splits | ||