Training Archive: ndobbsIn the 30 days ending 2007-09-30:
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| 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 | W | H | F | S | S | |||||||||||||||||||||||||
Sunday Sep 30 | ||
| trail run 1:33:01 [3] | |
| Coast run in Waterford, from Ballymacaw to dunmore east.
I'd run two-thirds of the way to dunmore in the past... didn't know it was possible to continue. Lovely, either in fields or on a cliff-top path all the way... Met a few cows and a couple of people, but it was very peaceful and nice and sunny and sweet and bouncy | ||
Saturday Sep 29 | ||
| Note | |
| Up very early to be at the airport for 6am to find out (eventually) that my flight was delayed by 3.5 hours. Not good.
Met James in Kinsale for lunch, then got the bus down to Waterford. Home by 7.30pm. Grabbed some munchies and headed in to the Woodlands Hotel for our 10 year School Reunion. Fun and funny night. I was surprised to see that everyone was recognisable and really hadn't changed that much. Some claimed that I had changed the most... not just the grey hair, I suppose... Anyway, no possibility run today... | ||
Friday Sep 28 | ||
| running 57:23 [3] | |
| south along the river, rained a bit... nice run | ||
Wednesday Sep 26 | ||
| trail run 37:30 [1] | |
| before after and during intervals | ||
| trail run intervals 12:00 [5] | |
| 12 times 1 minute
JOT training, running with, or slightly ahead of, Slavek. Good to have a 16yo around to push me hard on intervals :) Afterwards we did 20 mins of trainign in the gym hall. Mostly stretching, but also a few somersaults for the first time in years :) | ||
Tuesday Sep 25 | ||
| running 49:22 [2] | |
| from my new apart on ul. danilowiczowksa
two minutes to get to Stare Miasto, first time seeing the old square this year, then down o the grass and trees the other side of the road from the wisla... went and did a loop of the citadel, by then it was getting dark and me nervous :) ... back through nowe miasto and stare miasto... seems like there's acceptable running conditions here, at least for a couple of times per week. it should be possible to continue on up along the river a long way i reckon. wil find out soon enough. didn't run yesterday, not "deliberately" but was tired and had to start moving to my new apartment... slept in the institute for the last time... my runners had already been transferred... | ||
Sunday Sep 23 | ||
| running warm up/down 20:00 [3] | |
| orienteering race 17:00 [5] | |
| polish sprint champs.
started half an hour after the last starter due to some xenophobic rules... took the impassable cliff (i mean path) to the first control... like everyone else... cos we could see pepole leaving the start from the quarantine zone... took 20 seconds to verify that i had run directly to where the 1st control had been... ditto for the second... ran to the centre of the circle for the following controls... the 6th i saw on the way to the 1st so i felt i was getting close... so i was a little surprised to see it gone... actually lost 5-10 seconds on the 7th dropping down too soon... the 8th surprised me because there was actually a control there. and i couldn't see it until within a metre... 9th i might have lost 5 seconds, getting and leaving 13 i lost a good few seconds on the steep slope (some of it on my ass) as i was wearing runners the 20th control was there, sort of. It had been uprooted but was still where it should have been, along with a bunch of other controls... so i had to check my code carefully :) this was about the first race in a year where i really felt good, like i knew what i was doing.... and i was able to run what felt like fast (although i'm sure it wasn't) too. hopefully the good sensations are on their way back. i hate being crap at this sport. Unfortunately the people at the finish were unable to provide me with split times (or even my race time), not that I punched very many controls... But it would have been very nice to see how far I was off race pace between 8 and the finish. I don't blame the finish people at all for this - the just had problems getting their printer to work... The course was great fun on a moderately technical area... the path/cliff mix-up caused problems for clubmate Slavek who was 6th running up a class in the competitive M18 category... he decided to run around it instead of taking the faster straight line opiton... Many Poles were angry after the weekend which is good and bad. It means that misplaced controls, dodgy mapping etc are becoming unacceptable here, but unfortunately they are still present. | ||
| Note | |
| Hmmm verdict on polish champs (night middle sprint) weekend...
terrain was good. maps weren't. at least one night champs category was canceled due to this. at least one or two controls were misplaced. the protests on this were accepted but (in the middle distance M21 course anyway) the courses weren't cancelled - as in, the jury said Yes, you are right, the control was misplaced. cheers :) organisation and atmosphere were fine if you don't include mapmaking , control placement... Courses were well-planned (again, disregarding the adage that if the map is bad it isthe fault of the planner). I can see why poles were upset. Nevertheless, it was a very good weekend... and the SW of Poland (near Jelenia Gora, Szklarska Poreba) is really beautiful, esp in the autumn. It's a pity the Middle distance map wasn't better. It would have been very useful to have as a training area for the czech republic. Oh well, at least the border isn't much further... | ||
Saturday Sep 22 | ||
| forest run warm up/down 30:00 [3] | |
| down the road, up into the forest on the other side... beautiful place... nice rocky outcroppings in v white forest promised well for the race | ||
| orienteering race 1:10:00 [3] 5.5 km (12:44 / km) +250m 10:22 / km | |
| Polish Middle Disctance Champs
Started a half-hour after the last starter. Middle distance races seem to be getting longer and longer :) This one was won in 42something which is ok... thierry and smola could probably drop it to 38 first control went fine... second and third i was not quite careful enoguh in the circle... fourth i lost time too.. going to fifth i misinterpreted a contour direction (whether or not it was right...) sixth was ok, but proportions seeemd worng... the seventh was a disaster coming out of the sixth again there seemed to be some distortion. knew exactly where i was though crossing the path on the brow of the spur we had to cross, at least wrt the boulders on the near side of it. on the other side all hell broke loose. either there was a serious problem with the map here or i can't read a map for love nor money... went between two hills where there wasn't space on the map... proceeded to grenouiller on the hillside 50-100m from where i should have been. went back up to the boulders and started again... again some trouble... this time went back to the wee hill between boulders and control, used compass. managed to pick off two mini-boulders (why were they mapped) on the edge of the circle and even from there had probs. found the big rock-cliff the control was probably supposed to be on, got confused whern there was no control but found some prebalisage. thought, bugger, they've started taking the controls in. Apparently this control was misplaced... I don't know whether they had really taken it in or not. Eighth control I found fine (or at least I found the prebalisage fine). was it the 9th I decided had been taken in after a few minutes thinking, then decided i might be wrong, went down to where the control was... lots of big rocks above it where i was hanging about... i got cold there... went back to running reasonably well and navigating not-awfully for the rest of the race... no idea what time i would have done as they had no paper at the finish to print my splits... | ||
Friday Sep 21 | ||
| Note | |
| Polish NightO champs
I wasn't allowed enter officially, but was allowed to run one hour beforehand... but we didn't arrive in time, so I was spared the embarrassment of running 10 or 11km in the dark... unhappy but relieved over this :) | ||
Thursday Sep 20 | ||
| running 1:01:11 [2] | |
| jog down and around park lazienkowski
discovered a rose garden so paused to stretch | ||
Tuesday Sep 18 | ||
| trail run 1:00:40 [3] | |
| trail run from stare bemowo z dodo
started raining, well, lashing after about ten minutes. Inches fell... there was thunder and lightning and hailstones absolutely drenched within a minute and had great fun running through the puddles... running in the rain can be so much fun :) | ||
| Note | |
| 8h50 in the last 7 days... not sure this is a good idea, might just day-jog instead of the night-O tomorrow...
running polish champs this weekend apparently. at least transport and accomm is organised :) don't know will it be next week or the one after that is easy before the training camp. at some point i have to start doing more work too... indeed i will next week. no, honestly. found out that the gym under renovation near the office is actually open for use. might sign up this week or the next, replace a couple of running hours with strength training (and a sauna or two!) | ||
Monday Sep 17 | ||
| running 20:00 [1] | |
| pole mokotowskie
light jog, v tired after the weekend and then staying up most of the night. don't know how i dragged myself out for this... light stretching afterwards aren't i good | ||
Sunday Sep 16 | ||
| trail run warm up/down 15:00 [1] | |
| to start, only halfway to yesterday's one, and they kept the climb for after the start :( | ||
| orienteering race 2:31:14 [3] *** 14 km (10:48 / km) +720m 8:36 / km | |
| 19c | ||
| gigasport cp long distance
after yesteday's rather long middle distance i feared the worst today, ad got hit by it... completely ran out of sugar. had a great night's sleep in the tesla brno clubhouse (thank you!!!) and felt better than the day before mentally. didn't have any sports drink powder stuff with me so i just put about a litre of slightly salty water in my camelbak. map was 1:15, and we avoided the most interesting areas so it was plenty sufficient. 1->2 i chose the path option which gave me time aplenty to plan the three other long legs. it seemed a bit simple. the shorter legs were much more interesting in general. 2 was a long way down and going back up to the extremely uninteresting 3rd control (50m climb along a stream to a marsh. wow) before continuing uphill to cross the spur to head to 4 was ridiculous, it seemed like climb for the sake of it - over 250m of it. i was already knackered by this point. 5,6,7 were shorter and somewhat technical. 7 i reckon was close to halfway... 7 to 8 there was another uphill... guh... but it was a nice leg despite the lack f route choice. 9->10 i chose the path route witha little extra climb at the end over the forest route as i was zajebany. 12 was a big downhill which i just managed to run. rather stupidly i took the straight-line route which involved 30+m of v steep climb at the end. By now zajebanissimo, i couldn't read the map going down the slope to 13 and i looked hopefully at a couple of cliffs before settling on the right one. 14 and 15 i walked mostly, uphill. 16 i broke into a jog, 17 i jogged too. 18 was downhill and i barely managed it. By this stage I was so hungry for sugar I had drunk all my salty water ;) 18 the map actually seemed strange, i didn't really understand... i wonder wheher a control wasn't misplaced or the map was misproportioned... but i wasn't really in a fit state to judge. stumbled along to the last control and up the finish chute... a couple of sportsdrinks later i tottered back to my bags and munched biscuit after biscuit to try to get the energy to change my clothes before hopping back in the car for warsaw. munched munchies all the way back and by the time (9:40pm) i was home i felt better. walked around town half the night with a friend. ate some soup and bigos. mmm bigos... it's worth the farts... was cold walking around, also tired. must be careful not to get sick... wow, smola ran this course in 91:17, the beast. halfway around i was on course for 130 mins, after that things got really bad. i reckon in the past i have been capable of running this sort of race in sub120. 110 is probably wocqualifying standard... i've a long long way to go. in my defence, this has been a way heavier week than any in the not-so-distant past (but there is no defence for that) so it was perhaps normal that i explode... NB: Earlieer version was down as 1:51, not 151 minutes... made me look much less crap | ||
| Note | |
| 'twas a lovely weekend of orienteering. it's a very pretty part of the czech republic, not very developed due to poor transport routes apparently. nice hills, nice weather, nice forest, nice orienteering... ahhh... :) | ||
| C • zajebany 2 | ||
Saturday Sep 15 | ||
| trail run warm up/down 25:00 [1] 3 km (8:20 / km) +280m 5:41 / km | |
| slow jog to start
felt like i was weak less than 4hrs sleep before getting up v early to catch a metro to catch a bus to meet Jurek and some of his O-team to head down w czechach breakfast was light and i didn't eat much during the morning... probably a bad plan. | ||
| orienteering race 1:04:16 [4] **** 6.6 km (9:44 / km) +280m 8:02 / km | |
| 22c | ||
| Czech Gigasport CP or some such.
National ranking event so lots of elites were present. Smola won it in 43.20. I lost at least 5mins on navigation, probably the same on being tired. The orienteering was nice if not exceptional. Started off running up through white forest slope into a stony area with some big rocky outcroppings. One had to be careful to run to the correct side of the correct feature. Then a couple of easier controls.... then I ran to 7 before 6 (trying to run to 6) on the trickiest bit of the course. It reminded me a little bit of a coouple of places I's orienteered in France, and I wasn't too scared, but then got lost locally. Was caught here by Karel R who started 2 mins behind, so I wasn't doing dreadfully just yet. I followed him to the 7th control, turned around to get the sixth, which he punched just after me. We flaked 8 and 9 which were somewhat downhill, and moderately technical. 10 we had to head back up the hill... I got stuck in a few rocks and branched and by the time i could see anythin karel was 200m away. 10 was on a vague slope and i fluked it completely. 11 easy, 12 nice, 13 mistake, from 10 on I was well-tired, and the ground was rough underfoot in this area... can't remember what followed, was tired and suffered to the finish :) The orienteering is good, at a technical level where there are no forced errors but it is possible to gain quite a bit of time knowing exactly where you are headed and where the control will be.. fitness is currently a big problem for me.......... ps on way to 6/7 i passed some gigantic rock formations... pretty cool place :) | ||
Friday Sep 14 | ||
| Note | |
| about time for a rest day i does be tinkin
up before cockcrow tomorrow to head down to czech rep for two days of competition, skipping the local ones organised in Otwock. | ||
Thursday Sep 13 | ||
| orienteering 33:00 [4] 5.6 km (5:54 / km) | |
| 12c | ||
| Las Sobieskiego
western part of the forest I ran in the day before, but this time on (an older?) 1:15k map. Training was organised by Przemek from rival club Gwardia for some of their juniors... we had 12 controls on the long course, one of which was untouchable due to rabid bees or some such... Again fun orienteering, forest seemed a little greener than the easter part. With the light going I head-butted a few branches and took one in the eye, nothign serious. Getting here wasn't an adventure. Headed out of the office, 20 m out onto plac konstytucji and see the bus that would have taken me the 20min ride to the forest go by. Bummer. Psyche myself up for another adventure. Check timetables at the bus stop. Apparently only 5 mins till the next one. Five minutes later the bus arrives. Where's the fun in that? Do you think we could bulldoze Dublin and get some communists to rebuild it? | ||
| trail run warm up/down 10:00 [1] | |
| along the trail to start/finish | ||
Wednesday Sep 12 | ||
| running 36:40 [1] | |
| gentle mornign jog in pole mokotowskie as punishment for missing the race last night
also going trainign in the evenging so took it v easy stretched properly afterwards for the first time in a wee while | ||
| orienteering 37:30 [3] 4.6 km (8:09 / km) | |
| 25c | ||
| hanging controls for the local night training.
terrain is ultrafast, mostly flat, good fun #controls is total for the day | ||
| orienteering 22:10 [4] 3.5 km (6:20 / km) | |
| there were two courses, i hung the longer, Jolka the shorter.
I then ran Jolka's course pretty fast. Hung around a bit at the first control to verify that it wasn't where it should have been. Slowed down on the 4th and 5th which were in rather vafue terrain. nice orienteering | ||
| orienteering 55:00 [1] 4 km (13:45 / km) | |
| Night orienteering,
Waited around for a couple of hours after hanging the controls until it got dark. ran half the a course backwards (with two big mistakes, lost at least ten minutes on one control) and half the b course forwards... only had a mini decathlon led lamp, my excuse :) simple orienteering becomes technical here at night... fun training, even if I started suffering with tiredness. Hung around for a good whil afterwards waiting for jurek's car to get a jumpstart. very satisfied with today's training. | ||
Tuesday Sep 11 | ||
| running 42:46 [2] | |
| So, flaked off to srodmiesiscciecie train station and hopped on what i thought was the train to wlochy (i'm sure somebody told me all trains stop in wlochy - actually, that's nearly funny, wlochy means italy, and italy contains rome, oh nevermind...)
so i sit on the train... pass the first couple of stations i was supposed to pass... but no wlochy... so we arrive at a station without a sign saying what the stop was (i'm guessing now it was rakowiec) and i ask someone if it is wlochy. they tell me (shaking their head and pointing back the way we came, that i'm not where i want to be. decide to go back, but there's no platform on the other side... hmmm go up to the road above, no idea where i am, back down and up the stairs in the middle of the road to the tram stop, still no indication so i ask some guys how i go to wlochy (which is polish for italy, as i mentioned, but it's also an area in warsaw, but you never know when confusion can arise) so the guys say it's complicated and they have no idea what i should do to get there. they suggest hopping on the tram with them to ursynow and then continuing on my way... i have no idea where i am nor where ursynow is, so i ask if it's reasonable to get a taxi. they say yes, maybe it's a good idea. so i go back down the stairs and up the stairs to get to the roadside busstop and eventually flag down a taxi. I tell the driver I want to go to italy. he asks me what address. I have no idea, I want to go to some pond north of the train station... open his atlas, evenually find the page and show him. all set. 30 zloty and half an hour later i arrive in time to see the third place runner finish... oh well. i say hello to people and look a bit stupid. ten minutes later after the speaker doesn't have much of interest left to say he says that it was nearly an international race but the irish guy turned up late. i get given a bar of chocolate on condition they can put me in the results list as absent. mmm chocolate. i ate some before going for a 40 minute jog with dodo. getting home was much simpler, two buses and a metro.... although the metro was taking a break when i arrived and lots of people were standing around on the platform lookingconfused. NB despite the impression i might be giving, warsaw public transport is fantastic :) | ||
Monday Sep 10 | ||
| running 1:20:00 [2] | |
| half of the run was along the Vistula. It's nice, Warsovians never had the cop on to build along the waterfront so it's ok for running. Could have gone further but thought this was far enough.... and now I know it's more or less possible t run to work this way if I move to Carlos' place.
The first and last ten minutes and some bits along the waterfront were on paved ground, otherwise grit, grass etc. Not wonderful but better than nothing. By the way, there's a mini-sam saeger in my club... eyoc sprint champ monika. Quite amusing :) | ||
Sunday Sep 9 | ||
| running warm up/down 25:00 [1] | |
| very gently up and down a slope in the rather limited quarantine zone... | ||
| orienteering race 20:11 [5] *** | |
| Sprint race
nacerjow or some such, 20km se from pulawy part of the polish club championships. 1:5000 Started in some semi-technical spur gully forest, white, would have been very white but trees and branches fell in a storm two weeks before... was v slow out of the blocks... sped up after ebing caught by the guy who started 1min after... he ran away at the start of the long leg on which i lost some time, didn't know where i was halfway through as the map was bollocks... still, worked things out pretty swiftly, just meant my kline wasn't the best 30-45 seconds lost on nav'n. then we were flaking around a nice park... not too technical. caught by the guy starting 3 mins after at the 13th, ran with him to the finish... good fun, good orienteering, despite flagrant errors on the map. | ||
| C • Good stuff! Seems like there's... 2 | ||
| Note | |
| things are looking up!
5 or 6km race on tuesday evening around a lake in warsaw... several times - the lake is small :) wednesday hanging controls in the evening for night training (optional!) later on. sat/sun orienteering in woc relevant terrain in czech rep. weekend after, polish champs, also woc relevant, nice areas apparently. then perhaps an easy weekend (or a trip to ireland?) followed by training weekend with poles up north on terrain relevand for the european champs in latvia happy days :) only bemol is some of the local elite is moving to belgium... and i'm not 100% healthy... | ||
| running warm up/down 10:00 [1] | |
| probably a bit longer... but who's counting | ||
Saturday Sep 8 | ||
| orienteering race 44:06 [4] | |
| Polish Club Champs middle distance race.
Finally started feeling a little better... good enough to run anyway. still coughing... Went way too fast out of the start, there was one streamer so I thought maybe I'm not yet at the start triangle... but i was... and the paths near the start were all over the shop.... on the map... decided not to pay much attention to them once i didn't know where i was and used a couple of hills to navigate through the green to where my control should have been... but the boulder ws 20m off so lost a little time... forest on the whole was green... paths were way faster than off path... probably a little greener than kiev middle distance, but not bad training for it if it were beforehand and if the map were a little better :( anyway, made a big mistake (or several little ones) on the 1th control maybe when i knew the intelligent thing was to take the path around but it was substantially longer and didn't look like fun.... almost 11 minutes behind the winner. not exactly glorious. | ||
Thursday Sep 6 | ||
| running 43:00 [1] | |
| park lazienkowski
super-slow jo as i didn't want to raise the heart rate much at all. not fully recovered yet from the illness - nor am I fully recovered from stomach bug: haven't had a properly solid dump in over a month... i think my body is worn down... or out... or to shreds... have entered races this weekend, sprint, middle etc... 100km from warsaw | ||
| Note | |
| also yesterday i went for one of those worthelss medical checkup things where they don't care if you are sick, just want to make sure you have a good chance of not dieing in the next year...
anyways... checked my weight and it was 73 kilograms while dressed, so i suppose 72kg starkers, maybe less. This was just after lunch. Before the summer I was around 74, and I rarely escape the 73-76 bracket (apart from just after long runs). I need to digest more food before I waste away. | ||
| C • Wow... Low weight => feelings ... 2 | ||
Monday Sep 3 | ||
| Note | |
| (sick) | ||
| still couching up a bit a of gank and the nose is blocked. hopefully will clear up withing a day or two.
although with 13 degrees and rain forecast for tomorrow i'm not all that motivated :) | ||