Training Archive: speedyIn the 30 days ending 2006-04-30:
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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 Apr 30 | ||
| Orienteering long 2:48:22 [3] ***** 23.9 km (7:03 / km) +610m 6:15 / km | |
| ahr:145 max:161 26c slept:7.5 shoes: Sarva Duotech | ||
| US Short & Long Champs. Day 2.
Felt mutch better than yesterday, but not enough to run so long distance. Had few mistakes, couple really bad route choices, and just slow performance in general. Climbed wrong reentrant on the way to #1, but quickly figured out and ran back 50m or so. On the way to #2 was caught by Nick Duca, ran with him 2/3 to #3, but couldn't stick with him. Then was bad route to #5 and probably about 45-60sec. error near control (now I can see mutch better route). Was stuck in green on the way to #7. At #9 Wil Smith passed me and I saw him till #13. On the downhill toward aid station twisted right ankle, nothing bad, but ... next time will tape it especially on the rocky terrain. Leaving #12 cheered "Big" Eddie and he finally got me at #19. Stopped at aid station to have 2 cups of water, turned around and couldn't see Eddie anymore. He was gone:) I definetely like to run alone. Approaching #20 hit stick into my face just missing right eye by inch. Stopped for a minute to determine damage. Fortunately got only small bruise. After that was really slow on the next leg and missed #21 - lost around 3 minutes. Rest was OK, but really slow. Conclusion, I'm not ready for a long distance (more than 2:30 hour) run. Plus, shoes choice was incorrect - had to cross one marsh leaving #16 and they really got heavy for awhile. BTW, I got 99.95% GPS coverage!!! There was a weak signal for 100-200m only. | ||
Blue 2 (Long-O) - Splits | ||
Saturday Apr 29 | ||
| Event: US Short and Long Championships | ||
| Orienteering race 47:20 [3] ***** 6.08 km (7:47 / km) +175m 6:48 / km | |
| ahr:152 max:166 19c slept:7.5 shoes: VJ Integrator 2005 | ||
| US Short & Long Champs. Day 1.
Felt good, but noticed my HR is a little bit too high when I jogged to the start. Probably it's effect of late night driving. Didn't make big mistakes but somewhere in the middlie of the distance felt pain in stomach and just couldn't push faster than easy jog. Probably this saved me of doing big errors. Anyway, #13 did it "magic" work and I lost probably up to 45 sec. on very simple control. Then overran #16, was following Ross and general direction was OK, but we were too high. | ||
| C • Bummer - you had a great burst... 2 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| Ran to the start area as a warmup, then ran to the parking lot from the finish area. | ||
Blue - Splits | ||
Friday Apr 28 | ||
| Note | |
| rhr:46 slept:7.5 (rest day) | ||
| Trip to Albany, NY. | ||
Thursday Apr 27 | ||
| Trail-Grass Running 45:00 [2] 9.2 km (4:53 / km) | |
| ahr:122 max:127 rhr:48 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Just easy and slow run. | ||
Wednesday Apr 26 | ||
| Trail-Grass Running 59:30 [3] 12.94 km (4:36 / km) | |
| ahr:127 max:137 rhr:48 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Same as yesterday. | ||
| Stretching 10:00 [1] | |
| slept:6.0 | ||
| Mostly legs. | ||
Tuesday Apr 25 | ||
| Trail-Grass Running 59:30 [3] 12.9 km (4:37 / km) | |
| ahr:127 max:137 rhr:47 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy tempo run. Did similar route as yesterday with some extra loops and this time FR-305 worked well. | ||
| C • these are demons 3 | ||
Monday Apr 24 | ||
| Note | |
| Week 23. | ||
| Trail-Grass Running 50:00 [2] 10 km (5:00 / km) | |
| ahr:117 max:125 rhr:49 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Recovery easy run after weekend.
My FR-305 lost satelites today too, same as yesterday, but my local terrain is flat with mixed pine forest. Even running on the open field didn't help to recover track of satelites. | ||
| C • Satellites 3 | ||
Sunday Apr 23 | ||
| Orienteering race 1:33:49 [3] *** 11.58 km (8:06 / km) +340m 7:04 / km | |
| ahr:150 max:160 spiked:20/25c slept:7.0 shoes: Sarva Duotech | ||
| DVOA meet at Brandywine, Blue course.
What to say, it wasn't my ordinary run; all mistakes were very small, mostly hesitation near controls. Felt good, some times a little bit slower, some times ran faster, especially on the trails. And as result - good performance led for a win at local meet. Should do print-screen from club ranking page for future memoirs. | ||
| C • Good run 3 | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: Sarva Duotech | ||
| Easy slow run as a warmup before race. | ||
| Course Hiking (Controls pickup) 20:00 [1] | |
| shoes: Sarva Duotech | ||
| Several advanced controls pickup. | ||
Blue - Splits | ||
Saturday Apr 22 | ||
| Event: Blue Ridge Classic and Interscholastics | ||
| Orienteering 1:31:00 [3] ***** 11 km (8:16 / km) +490m 6:46 / km | |
| ahr:141 max:158 14c slept:7.0 shoes: VJ Integrator 2005 | ||
| HVO meet at Silvermine (Harriman SP), Blue.
Weather conditions didn't promise anything good: heavy rain overnight, wet footing, cold wind. Plus club didn't expect so many participant on the Blue course and ran out of maps. Fortunately, got some sort of master map with extra controls on it. Connected right ones to make a blue course. At that moment I said myself to be extra careful cause there are extra controls on the map. But this didn't help: ran to 3 additional controls, they were close to the straight line, but couple of them really affected my route. Made two mistakes, one ~2 min. and another - probably 10 min. or so. Anyway, it was good navigational training, good preparation for the West Point meet. | ||
| Orienteering (Sprint) 17:31 [3] **** 2.65 km (6:37 / km) +75m 5:47 / km | |
| ahr:149 max:157 11c slept:7.0 shoes: VJ Integrator 2005 | ||
| HVO meet at Silvermine, Sprint.
Ran sprint after completion of Blue course, 2 min. of rest or so. Started pretty good, but then approaching #4 couldn't believe it's the right feature: boulder was located too far from field and almost in the stream. Stopped, turned around, ran back to the field, looked at map, ran back and this time looked behind boulder. And Bingo!!! But that was just beginning. Crossed same stream second time which wasn't pleasant in such weather conditions. Then there was #5, vegitation didn't match map at all, almost missed control. Now I was looking at the next control and didn't like it: there was same stream crossing again, but this time water was deeper. 6-7-8 didn't have problems, but was tired and ran slowly. #9 - the route through parking space looked more attractive, headed toward it and hit same stream once again. This time it looked uncrossible, could not see bottom. At that point I lost any kind of motivation. Found place to cross stream on my left ~50m away of original point, ran through parking lot, and hit stream again. "Noski". Crossed stream in less deeper water, a little bit over my knee. 9-10-11 went w/out problems. Conclusion: crossed same stream 5 times! What kind of sprint is that?! O-Swimming?! | ||
| C • O-Swimming? Now that's someth... 1 | ||
Sprint - Splits | ||
Friday Apr 21 | ||
| Trail-Grass Running 46:30 [2] 9.4 km (4:57 / km) | |
| ahr:117 max:126 rhr:49 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Short and slow run. | ||
Thursday Apr 20 | ||
| Note | |
| TNT Media edition. | ||
| Trail-Grass Running 1:28:05 [3] 17.2 km (5:07 / km) | |
| ahr:133 max:150 rhr:48 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT Media edition. This time did longer run: Tyler to the Ridley park (it's only 15 min. jogging from the HS parking lot) and did some trails around, then back to Tyler. Saw wonderful white woods in the north-eastern part of Ridley along creek which is uncommon for this park. | ||
| C • You drove all the way to Media... 4 | ||
Wednesday Apr 19 | ||
| Trail-Grass Running 54:30 [3] 11.45 km (4:46 / km) | |
| ahr:125 max:132 rhr:47 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Just an easy run around after washing the car. | ||
Tuesday Apr 18 | ||
| Trail-Grass Running 1:00:11 [2] 12 km (5:01 / km) | |
| ahr:124 rhr:46 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Slower easy run as recovery after good weekend workouts. Plus was late after work again ... | ||
| C • Late after work on such light ... 3 | ||
Monday Apr 17 | ||
| Note | |
| Week 22. | ||
Sunday Apr 16 | ||
| Trail-Grass Running 1:05:00 [2] | |
| ahr:127 max:143 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with Angelica and Jackie from Chesterbrook to Mt.Misery and Mt.Joy and back. | ||
| C • ... 11 | ||
Saturday Apr 15 | ||
| Event: Mt. Penn Mudfest (Rocks & Logs & Trail Run) | ||
| Trail-Grass Running race 1:14:10 [4] 15 km (4:57 / km) vdot: 41.8 | |
| ahr:160 max:172 slept:7.0 shoes: VJ Integrator 2005 | ||
| MudFest trail run. Placed 20th overall and 12th in my age group. This time it was warmer a little bit and I didn't push too hard in the middle, but ran all uphills except last one - walked the steepest part. 2 years ago time was 1:11:22.
--------------------------------- This year (2004) [gain/loss] splits: --------------------------------- Mile 1 - 6:18 (6:47) [-0:29] Mile 2 - 6:14 (6:04) [+0:10] Mile 3 - 7:29 (7:24) [+0:05] Mile 4 - 8:07 (7:02) [+1:05] Mile 5 - 8:04 Mile 6 - 9:46 Mile 7 - 9:55 (27:03) [+0:42] Mile 8 - 7:48 Final (1.3 mile) - 10:34 [+1:25] --------------------------------- | ||
| C • How does your placing compare? 7 | ||
| Orienteering (Pick Up) 18:30 [3] | |
| shoes: Sarva Duotech | ||
| Fair Hill controls pick up. | ||
Thursday Apr 13 | ||
| Note | |
| TNT Media edition.
This time it should happen. | ||
| C • Yey!!! 1 | ||
| Trail-Grass Running 1:01:44 [3] 12.15 km (5:05 / km) | |
| ahr:137 max:160 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT Media edition. Nice crowd. Ran around Tyler followed by 4x100m strides on the grass.
And sure there was a food after, and wine too:) Spent 80min. driving each way, but it was worth it. | ||
Wednesday Apr 12 | ||
| Trail-Grass Running 54:30 [3] 11.75 km (4:38 / km) | |
| ahr:127 max:138 rhr:45 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run after another loooong day at work. | ||
Tuesday Apr 11 | ||
| Trail-Grass Running 1:01:01 [2] 12.68 km (4:49 / km) | |
| ahr:125 max:133 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Slower easy run after hard day at work ... | ||
Monday Apr 10 | ||
| Note | |
| Week 21.
Not yet ready to resume speed-training. | ||
| Trail-Grass Running 1:05:00 [3] 14.6 km (4:27 / km) | |
| ahr:133 max:143 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run keeping faster pace than usual.
| ||
Sunday Apr 9 | ||
| Event: Giant's Rib Raid Adventure Run | ||
| Orienteering race 1:29:54 [3] ***** 12.69 km (7:05 / km) | |
| ahr:148 max:162 spiked:10/14c slept:8.0 shoes: Sarva Duotech | ||
| DVOA meet at FCE, Blue.
Several small bobbles (~4min. total) and one big mistake (~10 min.) near the end. | ||
| C • Tough... 2 | ||
Saturday Apr 8 | ||
| Event: NEOC Spring Rock Festival and Intercollegiates | ||
Friday Apr 7 | ||
| Trail-Grass Running 55:00 [3] 11.58 km (4:45 / km) | |
| ahr:123 max:129 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another easy run. It looks like my sickness is back again, but it was gone for at least last 2-3 days. Is there something wrong at my work place? | ||
Thursday Apr 6 | ||
| Note | |
| TNT Media edition?! | ||
| C • You weren't seriously thinking... 3 | ||
| Trail-Grass Running 1:01:01 [3] 12.9 km (4:44 / km) | |
| ahr:130 max:139 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Missed TNT session, instead did an usual easy run around neibourhood.
Late eve BP 136/77. | ||
Wednesday Apr 5 | ||
| Trail-Grass Running 51:00 [3] 10.7 km (4:46 / km) | |
| ahr:128 max:132 rhr:47 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run.
Evening BP 134/83 (after workout). | ||
Tuesday Apr 4 | ||
| Trail-Grass Running 1:02:00 [2] 12.5 km (4:58 / km) | |
| ahr:125 max:131 rhr:47 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, sunny and windy. Felt tired for most of the run. | ||
Monday Apr 3 | ||
| Note | |
| rhr:49 slept:6.0 (rest day) | ||
| Week 20.
-------------- Felt pretty good after long weekend. Anyway, decided to take a rest day. | ||
Sunday Apr 2 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: VJ Integrator 2005 | ||
| Warmup on the way to the start for a classic Pig. | ||
| Orienteering race (Classic) 1:25:56 [3] ***** 9.8 km (8:46 / km) +205m 7:56 / km | |
| ahr:143 max:153 spiked:19/20c slept:6.0 shoes: VJ Integrator 2005 | ||
| Flying Pig X, classic.
Didn't have any specific goals for the race, just finish under 90 min. Felt very tired for the first 5-6 controls, then there was a flat area full of water. Ran easy, very easy. Missed #17, but hit road and relocated quickly (lost ~1.5-2 min.). | ||
Clasic-Blue - Splits | ||
Saturday Apr 1 | ||
| Trail-Grass Running warm up/down 20:00 [2] **** | |
| slept:7.5 shoes: VJ Integrator 2005 | ||
| Warmup before Sprint on the model map and parking lot. | ||
| Orienteering race (Sprint) 18:35 [4] ***** 2.9 km (6:24 / km) +60m 5:48 / km | |
| ahr:162 max:169 spiked:10/12c slept:7.5 shoes: VJ Integrator 2005 | ||
| Flying Pig X, Sprint.
Still, felt tired and could not run fast. Made two errors and after second one race was over, so, ran at reasonable pace ... | ||
| Orienteering race (Relay, leg 4.) 53:49 [4] ***** 6.5 km (8:17 / km) +280m 6:49 / km | |
| ahr:159 max:166 spiked:15/17c slept:7.5 shoes: VJ Integrator 2005 | ||
| Flying Pig X, Relay, Leg 4. Variation 1 (BA).
Ran final leg for DVOA 8pt team codenamed Speedy's Team: Angelica, Sandy F., Florin, and me. Teammates did a hard work giving me ~5 min. lead. So, main goal was to run as clean as possible, but keep moving at reasonable pace. Didn't have any problems till #11 where I did probably 1.5 min. bobble. And one more was just after spectator control - #13 (I really don't like this number). Spiked control but missread description and started looking for another one. Found other red control and realised that the first one was mine. Lost another 2 min. And finaly, bad route choice to #16. Still, managed to finish in front of other teams. Average intensity probably 4 with some legs up to 5. | ||
Sprint-Blue - Splits | ||
Red8pt-AB - Splits | ||