Training Archive: divIn the 7 days ending 2007-05-19:
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Saturday May 19 | ||
| Note | |
| slept:7.0 weight:83.6kg | ||
| May. 19
(Sat.) BAOC Sprint Series finals, Indian Valley, Novato, CA Woke up with pain in the right knee. Everybody overslept - children's classes started at 9 and we left at 9:10 for Oakland. Also, were 15min late for SFO Lith. school. Fortunately, no traffic jams, nor on the Bay bridge, nor in SFO, nor on Golden gate. Missed exit in Novato - last time was there 3 years ago. Was driving ~90mph in the left lane when saw it. Registered 5 min before start and jogged to the start area only to realize that everything is late. Start delayed some 45min... No water after 1st sprint. Poison oak all around in the grass - was laying on it between starts. | ||
| C • В так&... 2 | ||
| Easy run warm up/down 2:00 [4] 0.5 km (4:00 / km) | |
| shoes: Inov8 270 | ||
| Fast warm up to the start area for sprint finale. | ||
| Orienteering race (round #1) 9:20 [4] *** 1.2 km (7:47 / km) +40m 6:40 / km | |
| spiked:6/8c shoes: Inov8 270 | ||
| Tournament stile 4xSprint races. 1st Sprint. Started James, me, Jason, and one more guy.
James punched #1 and #3 too quickly - I was running behind him and I didn't hear unit to beep after he punched. And it took longer time (1-2 sec extra)for me to punch because units were not awake. I was first at #2 and waited until unit woke up - James punched second and had normal punch. After #3 James and Jason ran away (all the way uphill...) and it was big surprise for me to see James standing still in the top part of the reentrant after #4. That was a good chance to improve my placing but I did similar mistake that they did - misread contours and reentrant and ran around hill with #6 to only realize that proper #5 is downhill on the slope. I punched almost at the same time with James and Jason but they were faster on the uphill to #6 and I lost them. Than another mistake cost me some 20 sec. - saw Benn running down the hill but that was moment when he did mistake and tried to relocate. From the top it looked like a proper direction, but I was wrong, red map too late. After first sprint finish I just forgot to download, at least I was 100% sure that I've downloaded when I cleared stick, my time should be around 20-30 sec. behind Jason. In any case that was very good event in the light to get experience how sprint finals work and what strategy one should use. http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= http://www.gmap-pedometer.com/?r=978684 | ||
| Orienteering race (round #2) 9:25 [4] *** 1.2 km (7:51 / km) +45m 6:36 / km | |
| spiked:7/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...=
Finished alone - closest from my heat was some 3-4min behind. | ||
| Orienteering race (round #3) 9:36 [5] *** 1.3 km (7:23 / km) +20m 6:51 / km | |
| spiked:6/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= | ||
| Orienteering race (round #4) 9:54 [5] *** 1.3 km (7:37 / km) +45m 6:30 / km | |
| spiked:7/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...=
Ran with Tapio, Nelson, and some one don't remember who. Started fast, Tapio ahead. Pass him on the way to #3, but pace was to fast - misread stream after leaving #3. Tapio just ran behind, not navigating. Noticed mistake only when was about 30m after bridge - was to late to return, so ran along stream looking for trespass. Wasn't very easy - ravine was deep and almost green, mainly spiky raspberry and marionberry with patches of poison oak. Finally, found place to cross it but hesitated about location - there were 2 ditches, took some 15 sec to find exact position and get to the bag. Cost overall 30sec. Ran hard uphill to #5, way to hard - brain plaid tricks and I misread buildings on the way to #6. Saw opening between non-crossable fence and building, jumped from 2m vertical wall, squeezed between fence and building, jumped from another 1,5 meter wall only to realize that did parallel mistake and there is another gate, almost 2m high to get out this yard... Crossed it in one touch and lost orientation - thanks to Tapio who lead us to the #6. Twist, which cost another 30 sec. Ran hard to #7, last control on the course, placed in the maze of ditches behind campus, was first to the control taking shorter route with short vertical climb on the fallen giant tree roots out of ravine. Headed first to finish but jump over another fallen tree left me without steam. Lost uphill to finish by 6 sec. | ||
Friday May 18 | ||
| Note | |
| slept:7.0 weight:83.2kg | ||
| mbp 135/90
legs sore after yesterday's race | ||
Thursday May 17 | ||
| Note | |
| slept:6.0 weight:82.2kg | ||
| Sprint qualifier, Elizabeth park, Fremont | ||
| Easy run warm up/down 5:00 [3] | |
| weight:82.2kg shoes: Inov8 270 | ||
| Orienteering race (Sprint) 21:38 [4] ** 4.6 km (4:42 / km) +15m 4:38 / km | |
| 8c shoes: Inov8 270 | ||
| Lake Elizabeth evening race. Absolutely flat and open park around the lake, lots of people and sporting/recreational facilities. Easy technical, with tough route chose decision from 6-7. Looks like right option was faster.
http://www.gmap-pedometer.com/?r=966724 Real distance 4.6km, 15m climb | ||
Lake Elizabeth Sprint - Splits | ||
Wednesday May 16 | ||
| Easy run 50:00 [3] 10 km (5:00 / km) +10m 4:59 / km | |
| shoes: Asix GT-2110 | ||
| Evening 6 miles with FMS folks. Was late ran alone. Not easy at all, despite easy pace. | ||
| Stretching 20:00 [3] | |
Tuesday May 15 | ||
| Easy run 23:00 [3] 4.2 km (5:29 / km) | |
| shoes: Asix GT-2110 | ||
| Warmup and cooldown. Quite easy and lazy. But feels good. Calf doesn't hurt anymore.
Took complete uniform but shorts, had to get to the closest shop to buy new one (fortunately Road runners sports is not so far). Ariana didn't work today, would be nice to see her. | ||
| Note | |
| rhr:57 slept:8.0 weight:83.2kg | ||
| mbp 135/88 | ||
| Stretching 20:00 [3] | |
| Felt light pain in the right hamstring, not very promising perspective. | ||
| R run intervals 3:23 [4] 1.2 km (2:49 / km) | |
| shoes: Asix GT-2110 | ||
| Decided to make it short - was late when everybody was heading home. 4x100@16, 1x400@1:21, 2x200@34. Didnt push to hard didnt want to aggravate injuries. | ||
Monday May 14 | ||
| Note | |
| rhr:57 slept:4.0 weight:82.4kg | ||
| mbp 125/90
ebp 140/100 Device really works - after one session joint feels way better than usually. Still painful, but swolleness reduced greatly and no morning cramps. | ||
| C • Device? 2 | ||
Sunday May 13 | ||
| Note | |
| rhr:57 weight:82.4kg (rest day) | ||
| mbp 125/85
mother's day celebration - no runs due to injured calf. Feels way better after physiotherapy, even tried device on metatarsal. Theoretically, should not work but who knows, will see results in couple days. | ||