Sunday Aug 6 |
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| Alameda Run For The Parks Aug. 06, 2006 (Sunday) 510-748-4565
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| Sunday, August 6th: Joaquin Miller Park - USOF Sprint, Brown, Green, White, Yellow, Orange
http://whatitiz.biz/baoc/20060804_06_ufo/flyer.htm... |
| Orienteering race (Sprint) 31:45 [5]***** 2.45 km (12:58 / km) +160m 9:46 / km | |
| spiked:8/12c weight:78kg shoes: Adidas Alborado II |
| Very technical race, the most difficult i've ever ran. Set by Joe in the Joaquin Miller park - "the course, which separates boys from mens". Endedup close to boys category, but had couple fast legs, with 2 bubles - 1 bad route choice, one overun, and one big bubble (took climb too agressively and overshoot small hilltop on the nose). To bad - could be very strong run. Also, bad route choice cost me only 1:30 - 2min. |
| Easy run warm up/down 30:00 [3]3 km (10:00 / km) | |
| shoes: Asix GT-2110 |
| Misc. warmups/cooldowns |
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Sprint - Splits |
Saturday Aug 5 |
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| Saturday, August 5th: Golden Gate Park - USOF Sprint, White, Yellow, Orange, Long Orange |
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| Saturday evening, August 5th: Piedmont and Oakland Hills urban map - Mass-start "Urban Goat" |
| Orienteering race (Sprint) 25:40 [4]2.25 km (11:24 / km) +50m 10:16 / km | |
| shoes: Mizuno Ascend |
| Sprint at GG park. Would be great, but mismatched #6 and #9 - they were very close on the map, after course lines crossed passage under freeway. Run distance in opposite direction - course should not be set in this manner. Anyway, had good performance. |
| Orienteering race (Green) 38:00 [4] | |
| shoes: Mizuno Ascend |
| Ran green distance - had hand writted answer sheet - Mattias did couple mistakes which caused ~8 - 10 min delays in decyphering wright choise. Navigation was good enough for running at T+ pace. |
| Orienteering race (Urban Goat) 36:40 [4]*** 5.2 km (7:03 / km) +150m 6:10 / km | |
| spiked:9/9c shoes: Asix GT-2110 |
| Very fast evening start. Last weeks of training wasnt waist of time. Ran whole distance, including uphills. |
Friday Aug 4 |
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| Event: Urban Festival of Orienteering
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| Friday evening, August 4th: Piedmont and Oakland Hills urban map - USOF Sprint and Score-O |
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| weight:78.2kg |
| 2 more kgm's to drop till proper weight. all jeans are to big, will try something old. |
| Orienteering race 22:38 [5]2.5 km (9:03 / km) +100m 7:33 / km | |
| shoes: Asix GT-2110 |
| Short urban sprint with tricky route choises. Was tired by the end. |
Thursday Aug 3 |
| Easy run warm up/down 16:00 [3]2 km (8:00 / km) | |
| weight:78kg shoes: Asix GT-2110 |
| warmup before in/out intervals. there was a lot of folks running on the track, of a very different sizes. |
| Stretching 10:00 [3] | |
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| Medium Pace Run intervals 16:00 [4]3.6 km (4:27 / km) | |
| shoes: Asix GT-2110 |
| in/out intervals at I pace, 200/100 40/30 sec. just at the right pace, ltl faster by the end. very good weight dropping workout - pounds are dissapearing at the rocket speed. |
Wednesday Aug 2 |
| Easy run warm up/down 5:00 [3]0.8 km (6:15 / km) | |
| weight:80kg shoes: Asix GT-2110 |
| Due to lack of time went to gym and opted for steady 20min T pace run. Lost a lot of sweat. |
| Medium Pace Run 20:00 [3]4.8 km (4:10 / km) | |
| shoes: Asix GT-2110 |
| T pace steady 20min run. Tolerable. |
| Stretching 15:00 [3] | |
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Tuesday Aug 1 |
| Easy run warm up/down 12:00 [3]2 km (6:00 / km) | |
| shoes: Asix GT-2110 |
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| Medium Pace Run intervals 12:00 [4]3.3 km (3:38 / km) | |
| ahr:159 shoes: Asix GT-2110 |
| I pace intervals, 11x200/100 (40/30) in/out run. Easy. |
| Stretching 10:00 [3] | |
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| R run 1:00 [4]0.4 km (2:30 / km) | |
| shoes: Asix GT-2110 |
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Monday Jul 31 |
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| (rest day) |
| Not tired after weekend, which is very good sign. Have to pickup friends from SFO, so called it rest day and watched movies. |