Training Archive: speedyIn the 30 days ending 2005-09-30:
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| 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 | M | T | W | H | F | |||||||||||||||||||||
Friday Sep 30 | ||
| Trail-Grass Running 44:00 [2] 8.5 km (5:11 / km) | |
| ahr:119 max:125 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Very light easy run. | ||
Thursday Sep 29 | ||
| Note | |
| Confirmed: back from Vilnius, Lithuania (back to PHL - 10:46PM).
Finally, I'm home after 20+ hours trip ... and w/out baggage (unfortunately, it's not enough time for luggage to reach connection flight from Washington to Philla). | ||
| C • 2 | ||
Wednesday Sep 28 | ||
| Trail-Grass Running 38:30 [3] 7.5 km (5:08 / km) +110m 4:47 / km | |
| ahr:128 max:150 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run (4 uphill legs). | ||
Tuesday Sep 27 | ||
| Trail-Grass Running 58:30 [3] 11.5 km (5:05 / km) +145m 4:47 / km | |
| ahr:134 max:158 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Longer easy run (6 uphill legs). | ||
Sunday Sep 25 | ||
| Trail-Grass Running 48:30 [3] 10 km (4:51 / km) +160m 4:29 / km | |
| ahr:132 max:156 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run (9 uphill legs). | ||
Saturday Sep 24 | ||
| Trail-Grass Running 37:40 [2] 7.5 km (5:01 / km) +75m 4:47 / km | |
| ahr:123 max:140 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run (2 uphill legs). | ||
| C • 1 | ||
Thursday Sep 22 | ||
| Trail-Grass Running 1:01:45 [3] 12 km (5:09 / km) +205m 4:44 / km | |
| ahr:135 max:160 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run w/hills. | ||
Tuesday Sep 20 | ||
| Trail-Grass Running 50:15 [3] 10 km (5:02 / km) +130m 4:43 / km | |
| ahr:128 max:147 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run w/hills. | ||
Monday Sep 19 | ||
| Trail-Grass Running 41:45 [3] 8 km (5:13 / km) +110m 4:53 / km | |
| ahr:126 max:147 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Friday Sep 16 | ||
| Note | |
| Confirmed: vacation trip to Vilnius, Lithuania (from PHL - 5:50PM). | ||
Thursday Sep 15 | ||
| Trail-Grass Running 40:00 [2] 8 km (5:00 / km) | |
| shoes: Saucony Grid | ||
| Easy run. Last jog before vacation, did it very light and short (had to pack my luggage). | ||
Wednesday Sep 14 | ||
| Trail-Grass Running 56:00 [3] 11.5 km (4:52 / km) | |
| ahr:125 max:139 slept:7.0 shoes: Saucony Grid | ||
| Easy run. | ||
Tuesday Sep 13 | ||
| Trail-Grass Running 1:09:00 [3] 14 km (4:56 / km) | |
| ahr:123 max:132 slept:7.0 shoes: Saucony Grid | ||
| Easy run. | ||
Monday Sep 12 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Sleepy and tired (mostly after long drive home via JFK - were stuck for almost 2 hours on the Belt Pkwy). | ||
| C • Long drive... And vacation! 6 | ||
Sunday Sep 11 | ||
| Orienteering long 3:35:15 [3] ***** 18.8 km (11:27 / km) +530m 10:02 / km | |
| ahr:138 max:157 spiked:195/203c slept:7.5 shoes: Sarva Duotech | ||
| Mega-O at Pawtuckaway SP, NH.
Main goal - take them all, concentrate on navigation, and keep contact with the map. | ||
THE MEGA - Splits | ||
Saturday Sep 10 | ||
| Event: 2005 Sprint Series Finals | ||
| Orienteering race (Sprint) 16:17 [5] ***** 2.75 km (5:55 / km) +35m 5:34 / km | |
| ahr:168 max:174 slept:6.0 shoes: VJ Integrator 2005 | ||
| Sprint Finals, round I - Mike, Eric, Mihai and I.
Didn't know what to expect upfront, but knew it would be hard. Stayed together with group for almost entire race. Lost time on last 2 controls, was tired. Finished 3-rd. | ||
| Orienteering race (Sprint) 18:27 [5] ***** 2.69 km (6:52 / km) +65m 6:07 / km | |
| ahr:169 max:174 slept:6.0 shoes: VJ Integrator 2005 | ||
| Sprint Finals, round II.
Jon T., Jonathan, Mihai (one more time), and I. Started fast till bridge crossing, then a little bit on the trail. Mihai stayed on the trail and Jon turned left into the woods. Looked at map and followed Jon. Punched first control, Jon just few steps behind. Led few more controls, then Mihai took lead (on the way to #5,6,7). Jon caught us after #7 and led 3/4 way to #8. And approaching control he went too left and I didn't see him again. I punched #8, Mihai several seconds behind. Leaving control didn't check my compass and was doing 90 degrees error, but stopped on time and corrected my route. Mihai cut me and we were running together for the rest of the course. Tied with Mihai: both proceeded to B Final (heat 1). | ||
| Orienteering race (Sprint) 16:44 [5] ***** 2.89 km (5:47 / km) +25m 5:33 / km | |
| ahr:166 max:171 slept:6.0 shoes: VJ Integrator 2005 | ||
| Sprint Finals, B final.
Boris, Hans, Mihai (again) and I. Tired from the beginning. Tried to stay with the group. All together did mistake at #1:)) On the way to #7 we lost Mihai, didn't see him till map exchange where he surprisingly appeared in front of all of us (only after finish he realised he skipped #9). At that point I was running behind the pack, caught then again, but lost valuable seconds on the way and punching #15 (was last in the pack and had to wait in the line for punching, damn). Turned around and saw Boris already more than half way to #16, too late for a final sprint. Finished 4-th, but moved up cause Mihai misspunched. 11-th overall. Good effort and result. Very exciting races, high speed, nice courses thanks to Will. | ||
| C • Lightning strikes! 2 | ||
| Road Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| Warmup before Sprints. | ||
| Orienteering 25:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| Two controls pickup. | ||
Round 3 - The Finals! - Splits | ||
Round 1 Men's Heat 1&2 - Splits | ||
Round 2 Men's Heat 1&2 - Splits | ||
Thursday Sep 8 | ||
| Trail-Grass Running 1:10:00 [3] 14 km (5:00 / km) | |
| ahr:125 max:133 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Wednesday Sep 7 | ||
| Trail-Grass Running (Morning) 34:00 [3] 6.5 km (5:14 / km) | |
| ahr:120 max:132 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, morning. | ||
| Trail-Grass Running tempo 54:00 [3] 11.5 km (4:42 / km) | |
| ahr:137 max:153 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run - 10 min.
Tempo at HR around 145 - 2 x 15 min. with 5 min. rest. Strides - 2 x 30 sec w/1 min. rest. Lap Time Lap Time HR Max Avg Min 1. 0:10:00.8 0:10:00.8 125 126 118 82 (warmup) 2. 0:25:01.0 0:15:00.2 148 149 144 124 (tempo) 3. 0:30:00.7 0:04:59.7 122 148 126 115 (rest) 4. 0:45:00.5 0:14:59.8 149 151 148 121 (tempo) 5. 0:50:00.6 0:05:00.1 123 150 128 119 (rest) 6. 0:50:30.3 0:00:29.7 152 153 139 123 (stride) 7. 0:51:30.6 0:01:00.3 129 153 143 129 (rest) 8. 0:52:00.9 0:00:30.3 153 153 141 129 (stride) 9. 0:54:01.0 0:02:00.1 124 153 129 120 (rest) | ||
Tuesday Sep 6 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Rest day after long weekend:)) | ||
Monday Sep 5 | ||
| Orienteering race (Sprint) 10:34 [4] *** 2.5 km (4:14 / km) | |
| slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Sprint at Wyatt's place. | ||
| Orienteering race (Sprint) 10:42 [4] *** 2.5 km (4:17 / km) | |
| slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Rerun, Sprint at Wyatt's place with beer drinking. | ||
| C • Did you find your compass? 6 | ||
Sunday Sep 4 | ||
| Event: DVOA Club Long-O' Champs | ||
| Orienteering race (Long) 2:31:01 [3] **** 13 km (11:37 / km) +310m 10:23 / km | |
| ahr:145 max:167 slept:6.0 shoes: Sarva Duotech | ||
| DVOA Long Champs at Hickory Run. | ||
Blue - Splits | ||
Saturday Sep 3 | ||
| Event: The United States National Bushwhacking Championships | ||
| Trail-Grass Running 1:07:00 [3] 12.5 km (5:22 / km) | |
| ahr:127 max:136 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Friday Sep 2 | ||
| Trail-Grass Running (Morning) 34:00 [2] 6.5 km (5:14 / km) | |
| ahr:120 max:128 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Another gorgeous morning. Gasoline prices still on the loose: $3.55/gal for Premium at the same gas station!!! One more jump up for 30ct overnight. Just few days ago NJ state had one of the cheapest gasoline in the nation, BUT no longer - are we going to catch California and be the most gasoline-expensive state in US (I do not count Katrina affected states)?! Just came back from lunch. The price is already $3.65/gal for Premium ... full tank of gas will cost me about $67. Probably will switch to midgrade instead of premium. | ||
| C • Gasoline 1 | ||
Thursday Sep 1 | ||
| Trail-Grass Running (Morning) 34:30 [2] 6.5 km (5:18 / km) | |
| ahr:117 max:127 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
What a nice morning after humid days ... and "pleasant" gasoline prices rise at least 50ct overnight upto $3.25/gal for Premium at local gas station:(( Is it time to buy a bicycle?! | ||