Wednesday Nov 30 |
 | Note | |
| slept:7.5 (rest day) |
| It wasn't planned ahead, but I and Vladimir "the mapper" celebrated his birthday:)) |
Tuesday Nov 29 |
| Road Running 1:00:00 [3] 12.35 km (4:51 / km) | |
| ahr:136 max:147 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run with 2 loops on grass around HS. |
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| C • 1 |
Monday Nov 28 |
| Note | |
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| Trip back from California. |
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| C • 8 |
Wednesday Nov 23 |
| Note | |
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| Trip to California. |
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| C • Happy California Thanksgiving! 4 |
Tuesday Nov 22 |
| Note | |
| slept:7.5 (rest day) |
| I'm not sure if I'll have time tonight for a jog. |
Monday Nov 21 |
| Note | |
| slept:7.0 (rest day) |
| One week fall-break ...
Stumble was a last race this season I was looking for. Now I can finaly try to heal my ankle one more time, twisted yesterday on a downhill but nothing bad (it's well taped). |
Sunday Nov 20 |
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| Event: Susquehanna Stumble
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| Orienteering race 2:23:04 [4] ***** 16.7 km (8:34 / km) +680m 7:07 / km | |
| ahr:148 max:166 spiked:39/40c slept:7.0 shoes: Sarva Duotech |
| Susquehanna Stumble VIII, nice warm and sunny late fall day, great fast woods, but a lot of fallen leaves which made hills running more complicated.
Used one GU 30 min. before the start and two more during the race approximately at 45 min. and 1h 45 min.
Clem "the power" was doing short version of Stumble and set a fast pace just after the start. There were several people in the leading pack or so - Clem, Wyatt, Randy, Jon, and me. Felt tired and could not move easy enough to stay with Clem and Wyatt; was most of the time 20-30m behind them. Then close to the flat area of the first loop Clem took away and I finaly caught Wyatt.
The map exchange was not ready by the time we arrived and we just followed streamers till registration and back to exchange area.There already were Randy and Jon, so, we joined them for awhile till maps arrived. Then was some sort of mini-mass start again ...
Second loop featured more climb, fewer windows, and 1:15k map scale. Ran together with Wyatt for a half of loop, and Jon and Randy joined us after first hill climb. On the second hill climb Wyatt got tired and I ran behind Randy who was very strong and confident. Jon most of the time ran away, but all the time we saw him near control location or he was behind ... Final window - Randy, Jon, and me - order was obvious and we did it together. Jon was leading to the last control in the window, but we all punched it almost at the same time. And there I took easy approach going back to the field and bottom trail to the finish. Never looked behind, only forward and was curious where Randy and Jon (they tried to cut corner through the woods but I didn't know what direction); at that point I thought they went to the main road which was more straight lined route. Tried to keep as fast as I can pace; few hundred meters later I was running on the main road; there were no sign of Randy or Jon, so, I knew I'm very close to the finish and winning my first Stumble ... and I crossed finish line first and Jon and Randy minute or so later. I even didn't need time adjustment due to map exchange delay.
Total time includes ~10:30 spent for road run following streamers from map exchange area to the registration and back (~7:00), plus water stop at registration (1:15) and maps waiting at exchange area (2:25).
Interesting fact: my Polar watch recorded exactly the same climb as it was estimated. Good job Eddie. |
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| C • Way to go!! 7 |
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|
Long - Splits |
Saturday Nov 19 |
| Road Running 45:00 [2] * +80m | |
| shoes: Salomon XA Pro 3D (2005) |
| Ran with Wyatt from his home to Comp-USA to pick up new version of the "horse" game and back.
Did a test-play at night. Awesome, cool graphics, better interface, more challenging ... |
Friday Nov 18 |
| Road Running 42:30 [3] 9 km (4:43 / km) | |
| ahr:124 max:132 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run same as last two days. Just cold (+2C). |
Thursday Nov 17 |
| Road Running 45:00 [2] 9 km (5:00 / km) | |
| ahr:121 max:128 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, same as yesterday. Cold (+3C) and windy. |
| |
| C • 3 |
Wednesday Nov 16 |
| Road Running 48:00 [2] 9 km (5:20 / km) | |
| ahr:122 max:128 slept:8.0 shoes: Salomon XA Pro 3D (2005) |
| Slow easy run - paved trail + 2 loops on grass. Glad I rested for 2 days. Legs are good, no any signs of recent "half-marathon" race. Generaly felt good, but not perfect; still coughing.
Right ankle is definetely better even after long weekend. |
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| C • 2 |
Tuesday Nov 15 |
| Note | |
| slept:8.0 (sick) (rest day) |
| Didn't feel good in the morning. Coughing got deeper.
Drunk hot tea at work almost every hour.
No training tonight ... |
Monday Nov 14 |
| Note | |
| slept:5.0 (sick) (rest day) |
| Probably rest day:)) Got sore throat and light cough by the end of the day.
Started my usual in such cases procedure: hot tea with honey and raspberry and lemon every next hour, extreme vitamin C dose (up to 2g) twice a day, Oscillococcinum (just in case), and herb tea (throat coat). |
Sunday Nov 13 |
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: Sarva Duotech |
| Warmup. |
| Orienteering long 2:41:23 [4] ***** 24.3 km (6:38 / km) +680m 5:50 / km | |
| ahr:148 max:161 spiked:28/29c slept:6.0 shoes: Sarva Duotech |
| Day 2. Long champs. Did one mistake about 2 min. (#20), was stuck in briars for 2 min. (#14), one slow route choice (lost ~1:30, #19), and then close to #27 spent almost 2 min. standing with cramped leg.
Very pleased with my perfomance, did only one mistake. Perhaps my best race this year. |
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| C • More mistakes 8 |
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|
Blue Long - Splits |
Saturday Nov 12 |
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:6.0 shoes: VJ Integrator 2005 |
| Warmup with Clem "The power". |
| Orienteering race 1:12:23 [4] ***** 9.9 km (7:19 / km) +230m 6:33 / km | |
| ahr:155 max:168 spiked:19/21c slept:6.0 shoes: VJ Integrator 2005 |
| Day 1. Classic. Did one big mistake (lost ~4-5 minutes) and couple smaller.
Overran control #7 and blew up #9 very badly. Except those two bubbles everything else was Ok. |
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|
Blue 1 - Splits |
Friday Nov 11 |
| |
| Event: US Long Course Champs
|
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator 2005 |
| Warmup before sprint. |
| Orienteering race (Sprint) 16:40 [5] **** 2.6 km (6:25 / km) +65m 5:42 / km | |
| ahr:163 max:170 spiked:12/13c slept:7.0 shoes: VJ Integrator 2005 |
| Sprint. Major problem at #3, lost 3 minutes and race was over for me.
Started really hard and as result was completely out on the way to #3 (didn't arrange map with compass leaving #2 and went absolutely different way I was thinking to go). Race was over ... |
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|
Chapel Sprint - Splits |
Thursday Nov 10 |
| Note | |
| (rest day) |
| Rest day. |
Wednesday Nov 9 |
| Road Running 57:00 [2] 11.5 km (4:57 / km) | |
| ahr:124 max:132 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run, same as yesterday but slower. |
| Trail-Grass Running warm up/down 3:00 [2] 0.5 km (6:00 / km) | |
| ahr:117 max:130 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Cooldown. |
Tuesday Nov 8 |
| Road Running tempo 53:00 [3] 11.5 km (4:37 / km) | |
| ahr:129 max:144 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Tempo run on paved trail plus 2 loops on grass. |
| Trail-Grass Running warm up/down 2:30 [2] 0.5 km (5:00 / km) | |
| slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Cooldown. |
Monday Nov 7 |
| Road Running 45:00 [2] 9 km (5:00 / km) | |
| ahr:120 max:128 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run - pavement + grass. |
Sunday Nov 6 |
| |
| Event: HVO/DVOA Dual Meet
|
| Orienteering race 53:51 [4] **** +170m | |
| ahr:159 max:169 spiked:19/20c slept:7.5 shoes: VJ Integrator 2005 |
| DVOA/HVO dual meet at Tyler SP, PA. Decent performance except one hidden control flag - lost at least 2 min. (It was located in the gully next to the bend and there was a huge tree too; my main complain would be that it suppose to be more visible from the top of gully and not so hidden - I was standing just above the flag but could not see it . Even approaching from opposite side of gully it did not make easier to find it). |
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2005 |
| Warmup with Mr. Greg. |
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|
Red - Splits |
Saturday Nov 5 |
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: Salomon XA Pro 3D (2005) |
| Flags set for compass workout at VF with Wyatt and Angelica. |
| Orienteering (rough bearing) 26:05 [3] ** 5 km (5:13 / km) +50m 4:58 / km | |
| ahr:145 max:163 slept:7.5 shoes: VJ Integrator 2005 |
| Rough bearing: 9 loops. |
| Orienteering (rought bearing) 23:55 [3] ** 5 km (4:47 / km) +50m 4:33 / km | |
| ahr:153 max:162 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Rough bearing: 9 loops. |
| Orienteering (rough bearing) 5:25 [3] ** 1 km (5:25 / km) +10m 5:10 / km | |
| ahr:149 max:157 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Rought bearing: 2 loops. |
Friday Nov 4 |
| Road Running 40:00 [3] 8.8 km (4:33 / km) | |
| ahr:127 max:139 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run with 12 minutes loop on the grass. |
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| C • Your Ankle. 3 |
Thursday Nov 3 |
| Road Running 51:00 [2] 10.5 km (4:51 / km) | |
| ahr:122 max:130 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Same as yesterday plus ~11 min. loop on grass. |
Wednesday Nov 2 |
| Road Running 40:00 [2] 8 km (5:00 / km) | |
| ahr:121 max:126 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run along road on paved trail. |
Tuesday Nov 1 |
| Trail-Grass Running 53:30 [3] 11.5 km (4:39 / km) | |
| ahr:128 max:138 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run (more like tempo vision and trail permitting) with headlight.
Felt once (didn't see small rootstock, scratched left knee and right palm, a little bit), then twice hurt my right ankle again. Not good at all ... but still OK - ankle still hurts only in one specific position; generally can run w/out problems. |
| Trail-Grass Running warm up/down 1:30 [2] | |
| shoes: Salomon XA Pro 3D (2005) |
| Cooldown. |
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| C • We missed you. 9 |