Training Archive: div

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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

Sprint - Splits

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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.

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.

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]

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.

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]

Easy run warm up/down 12:00 [3] 2 km (6:00 / km)
shoes: Asix GT-2110

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]

R run 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2110

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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.