Saturday Mar 31 |
 | Note | |
| |
| Mar. 31
(Sat.) Roberts Regional Recreation Area
Oakland, CA |
| |
| C • Events 2 |
| Orienteering race 18:21 [4] 2.4 km (7:39 / km) +60m 6:48 / km | |
| weight:83kg shoes: Inov8 270 |
| Roberts park sprint race, close to home, short and fast - didnt have gas at the last 3rd of the course - have to run more uphills. Tried Inov8 270 shoes - absolutly wonderfull for sprint races and dry conditions..
Didnt have time for Line-O - have to go home. |
| |
|
BAOC Roberts Sprint - Splits |
Friday Mar 30 |
| Easy run long 1:11:41 [3] 13.5 km (5:19 / km) +20m 5:16 / km | |
| shoes: Asix GT-2110 |
| |
Tuesday Mar 27 |
| Easy run warm up/down 33:00 [3] 5.5 mi (6:00 / mi) | |
| shoes: Asix GT-2110 |
| |
| R run 3:38 [3] 1.61 km (2:15 / km) | |
| shoes: Adidas spike md |
| 4x100, 4x200, 1x400 at R pace. Tried new old spikes. Absolutely different movement mechanics in comparison with running in standard shoes. Lower feet (arch) and calf were sore after workout. Mainly because you have to run on the front part of you feet, not put it fully on the ground.
100 - 0:15,
200 - 0:34
400 - 1:18
|
| Stretching 15:00 [3] | |
| |
| |
Sunday Mar 25 |
| Note | |
| |
| Mar. 25
(Sun.) Golden Goat and Golden Kid
Briones Regional Park, Martinez, CA |
| Orienteering race 2:38:02 [4] *** 17.5 km (9:02 / km) +1000m 7:01 / km | |
| 25c weight:82.4kg shoes: Adidas Alborado II |
| Golden Goat in Brioness, official 13.2km 850m turned into 17.5 and 1K+ climb. Forgot to consume GU - thought Cytomax drink would be enough, but after 2 hours was very tired - place was very steep, sun hot, miraculously 2 packs returned me back into live, than main problem were blisters. Even try to run downhill.
Best skip was #1 - almost nobody did it, I saw it when I was in the middle of the first major climb but decided to follow initial plan. On the other hand it would save me a lot of energy eliminating ~180m extra uphills. Ran with Greg until took wrong direction leaving #5, than was chasing him and Jennifer till they made mistake @ #20. At that point I didn't look at the map (that was trail run on the top of the ridge) just following them but something struck me - we ran to long and place after comparing to map didn't match. Had to return back some 300m, plus lot of climb. Met Tapio with company at the right spur. Cost me about 5 min. or so.
#19-#20 had couple rout choses, shortest would be going down the hill on the road and than climbing some 140m to the control. Did longer trail run - wasn't very wise at least 500m extra run plus trail was hilly with steep up and downs. Martin ran straight across deep reentrant with complex structure - he was lucky to find right hill and made it with the minimum time lose.
Main lesson - have to run more, shape is way to weak for longer races. Minimum weekly mileage should be 60km. |
Wednesday Mar 21 |
| Easy run tempo 57:00 [3] 12.2 km (4:40 / km) +40m 4:36 / km | |
| weight:82.4kg shoes: Asix GT-2110 |
| Backward Danville run with FM folks. Did ti almost alone - fastest crowd already left and was passing slower runners for almost all run. Shape is improving, pace was bearable.
|
| Stretching 15:00 [3] | |
| |
| |
Tuesday Mar 20 |
| Easy run warm up/down 25:00 [3] 4 km (6:15 / km) | |
| weight:83.4kg shoes: Asix GT-2110 |
| Warm-up/cool-down, jog between intervals. |
| Medium Pace Run intervals 9:57 [4] 2.5 km (3:59 / km) | |
| shoes: Asix GT-2110 |
| Intervals, T pace, not exactly what prescribed by book, but was in mood for longer runs. Went quite good, was tired after second set but would be able to do 2 more. Main problem was tight back - still out of shape. But improving, 1:30 pace on first lap wasnt hard at all.
2x1200, 1x100 with 1 min jog between intervals.
4:45, 5:00, 17.
|
| R run intervals 1:05 [3] 0.4 km (2:42 / km) | |
| shoes: Asix GT-2110 |
| 4x100 fast |
| Stretching 20:00 [3] | |
| |
| Stretching plus strength. |
Sunday Mar 18 |
| Note | |
| |
| Mar. 18
(Sun.) Point Pinole Regional Shoreline
Richmond, CA |
| Easy run warm up/down 22:00 [3] 3 km (7:20 / km) | |
| shoes: Adidas Alborado II |
| Warmup/cooldown |
| Stretching 10:00 [3] | |
| |
| |
| Orienteering race 17:29 [4] *** 2.9 km (6:02 / km) +20m 5:50 / km | |
| spiked:8/10c weight:83.6kg shoes: Adidas Alborado II |
| Point Pinol sprint, Prolog. Almost clean, couple small mistakes plus one bigger which cost ~40 sec. Total time lost is 1:30 sec. |
| Orienteering race 16:44 [5] *** 2.7 km (6:12 / km) +50m 5:40 / km | |
| spiked:18/18c weight:83kg shoes: Adidas Alborado II |
| Sprint Chase in reverse format. Was quite fast - less navigation more running. But didnt lost contact with map - that was essential to avoid train mistakes and make better route choses. Last part was cruel, didnt have steam to keep up with taken pace. |
Friday Mar 16 |
| |
| Event: Flying Pig XI
|
| Easy run 18:00 [3] 3.2 km (5:37 / km) +70m 5:04 / km | |
| shoes: Asix GT-2110 |
| Easy night run around house. |
| Stretching 5:00 [3] | |
| |
| |
Wednesday Mar 14 |
| Easy run 1:01:00 [3] 12.2 km (5:00 / km) +50m 4:54 / km | |
| weight:83.6kg shoes: Asix GT-2110 |
| Danville evening run with FM folks. Not recovered after sunday yet, was very hard, slowdown after 4 miles. |
| Stretching 20:00 [3] | |
| |
| |
Tuesday Mar 13 |
| Easy run warm up/down 25:00 [3] 4.2 km (5:57 / km) | |
| shoes: Asix GT-2110 |
| Warmup/cooldown, plus easy jogging between intervals. |
| R run 35 [3] 0.16 km (3:39 / km) | |
| shoes: Asix GT-2110 |
| Strides, 2x80m, easy and relaxing. Legs tired after Sunday's race. |
| Medium Pace Run 14:00 [4] 3.2 km (4:22 / km) | |
| shoes: Asix GT-2110 |
| Intervals, 2x1600 with 1 min (100 m) jog between. Not so bad but slow. |
| Stretching 20:00 [3] | |
| |
| Before and after. |
Sunday Mar 11 |
| Orienteering race 1:39:00 [4] *** 9 km (11:00 / km) +350m 9:13 / km | |
| spiked:12/18c weight:82.6kg shoes: Adidas Alborado II |
| Very hard race. Don.t recall something similar in a last couple years. Nor legs nor head worked. Got first water at #15 - all water controls were empty - at the ~30C heat that makes sense. |
Friday Mar 9 |
| Easy run tempo 14:40 [3] 3 km (4:53 / km) +30m 4:39 / km | |
| shoes: Asix GT-2110 |
| Short tempo around house. |
| |
| C • Nu a u tebia cto s kolenom? 2 |
| Stretching 10:00 [3] | |
| |
| Stretching plus horizontal bars. |
Wednesday Mar 7 |
| Easy run tempo 1:02:00 [3] 12.3 km (5:02 / km) +50m 4:56 / km | |
| shoes: Asix GT-2110 |
| Night run with FM folks. Ran with Pastor, he was tired after Sunday, so keep up with him for 6 mile. Pace was in upper limit of easy run, maybe close to MP. My back started to hurt and stomach wasn't in shape after 5.5 mile - slowdown and continued easy. Stomach was the biggest problem had to walk couple times.
http://www.gmap-pedometer.com/?r=758841
|
| Stretching 10:00 [3] | |
| |
| |
Tuesday Mar 6 |
| Easy run 18:00 [3] 2.5 km (7:12 / km) | |
| shoes: Asix GT-2110 |
| Warmp/cooldown/jog between intervals |
| Medium Pace Run 9:40 [4] 2.4 km (4:02 / km) | |
| shoes: Asix GT-2110 |
| Intervals, supposed to be T pace, 3x800 with 1min jog, in reality was faster, 3:10, 3:15, 3:20. Back is weak. |
| R run 35 [3] | |
| shoes: Asix GT-2110 |
| 2x80 fast |
| Stretching 20:00 [3] | |
| |
| |
Sunday Mar 4 |
| Easy run hills 1:01:01 [3] 10.2 km (5:59 / km) +190m 5:28 / km | |
| weight:83kg shoes: Asix GT-2110 |
| First run to Lake Chabot and back, new route less climb but added off-trail section. Time to catch train - Golden goat in 3 weeks. This year will be cruel - lack of training is obvious.
http://www.gmap-pedometer.com/?r=749155
|
| Stretching 10:00 [3] | |
| |
| |