Training Archive: speedyIn the 30 days ending 2006-06-30:
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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 Jun 30 | ||
| Trail-Grass Running 55:00 [2] 11.15 km (4:56 / km) | |
| ahr:125 max:133 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, slower pace. | ||
Thursday Jun 29 | ||
| Trail-Grass Running 1:00:00 [3] 11.5 km (5:13 / km) | |
| ahr:136 max:163 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media. Trail run including several hills with Clem, Eddie, Tom, and Randy. | ||
| Trail-Grass Running (Memory-O) 11:50 [3] ***** 1.3 km (9:06 / km) | |
| ahr:136 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media. Map memory exercise, 8 short sprints up the small hill and back. Nice training organized by Eddie. | ||
| Trail-Grass Running warm up/down 7:00 [2] 1.3 km (5:23 / km) | |
| ahr:137 max:145 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media. Cooldown. | ||
Wednesday Jun 28 | ||
| Trail-Grass Running 1:02:30 [3] 12.25 km (5:06 / km) | |
| ahr:128 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, warmer and humid.
P.S. My web site is back and most of O-related albums had been uploaded. Lets hope new hosting will be better. | ||
Tuesday Jun 27 | ||
| Trail-Grass Running 1:01:30 [3] 12.9 km (4:46 / km) | |
| ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. Started slower and then picked up speed keeping HR in 128-132 bpm range. | ||
Monday Jun 26 | ||
| Trail-Grass Running 50:00 [2] 9.7 km (5:09 / km) | |
| ahr:119 max:126 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy and slow run; tired after 2 days of running with Clem :) Anyway, there were several hard days, even I was doing an easy runs only, it felt very tough. | ||
Sunday Jun 25 | ||
| Note | |
| The Double Trouble 15K & 30K Trail Run(s)
* 10:00 AM * No Entry Limit! Swimming Pool@French Creek State Park, Morgantown, PA | ||
| Beach Running 1:34:00 [3] 18 km (5:13 / km) | |
| ahr:147 max:156 slept:5.0 | ||
| Second day of TNT @ The Shore. Ended up running on the beach altering soft and hard sand, and last 20 min. bare feet. Very nice workout. | ||
Saturday Jun 24 | ||
| Event: Tahoe Two-Day A meet | ||
| Trail-Grass Running 1:12:16 [3] 14.2 km (5:05 / km) | |
| ahr:136 max:152 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| First ever TNT @ The Shore or something like that. Easy, but hard, run with Clem near my home. | ||
Friday Jun 23 | ||
| Trail-Grass Running 1:00:00 [3] 12.5 km (4:48 / km) | |
| ahr:136 max:149 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, muggy but not too hot. | ||
| C • 1 | ||
Thursday Jun 22 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Somehow it came out as another rest day. Need an extra time to put together info for the Batona 500 A-meet ad for ONA. | ||
| C • Rest days 2 | ||
Wednesday Jun 21 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Decided not to run tonight. Spent time washing my car and later will meet team Nor'easter at the finish in AC (and maybe at last TS in McKee City). | ||
| C • thanks for coming 2 | ||
Tuesday Jun 20 | ||
| Trail-Grass Running 42:00 [2] 8.31 km (5:03 / km) | |
| ahr:121 max:130 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Did a shorter easy and slow run, probably rest day. | ||
Monday Jun 19 | ||
| Trail-Grass Running 54:30 [2] 10.72 km (5:05 / km) | |
| ahr:120 max:128 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another easy run. | ||
Sunday Jun 18 | ||
| Trail-Grass Running 1:26:00 [3] 15.3 km (5:37 / km) | |
| ahr:134 max:157 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| It suppose to be a slow easy run, but due to the hot weather it was more like slow but not so easy run with Clem at Valley Forge: ran from parking lot down to RT-252/RT-23 intersaction, along rail road at upper and back at lower trails next to the river, then back to the parking lot along Mt. Misery. | ||
| C • My number in Ukraine 4 | ||
Saturday Jun 17 | ||
| Note | |
| DVOA summer picnic at the Myrick center. | ||
| Orienteering race 1:27:44 [4] ***** 15.32 km (5:44 / km) +360m 5:07 / km | |
| ahr:164 max:175 slept:7.0 shoes: VJ Integrator 2006 | ||
| DVOA summer picnic at Myrick center. Ran Solo-relay (white+yellow+advanced) with Clem and Randy. Couple errors plus lost time in the green. Hot ... Clem ran away from me in the middle, saw him later but didn't have chance or speed and power to catch him anyway.
Actual distance and official climb. | ||
Friday Jun 16 | ||
| Trail-Grass Running 47:00 [2] 9.1 km (5:10 / km) | |
| ahr:127 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Slow easy run. It's getting hotter ... | ||
| C • Here's Speedy's 400m intervals... 5 | ||
Thursday Jun 15 | ||
| Trail-Grass Running 55:30 [3] 11.48 km (4:50 / km) | |
| ahr:127 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Wednesday Jun 14 | ||
| Trail-Grass Running 55:00 [2] 10.6 km (5:11 / km) | |
| ahr:121 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run as recovery, felt good, almost no any signs of hard race last weekend. | ||
Tuesday Jun 13 | ||
| Note | |
| rhr:46 slept:7.5 (rest day) | ||
| Decided not to run tonight and give it one more day for recovery after rogaine. So, I spent my extra free time in front of my laptop ... and as result I've posted several pictures from recent NA ROGAINE Champs.
Also, the following ones from different O-events: Flying Pig X US Long Champs Thacher State Park Billygoat XXVIII | ||
| C • Check out Greg's shoes! 4 | ||
Monday Jun 12 | ||
| Note | |
| rhr:46 slept:10.0 (rest day) | ||
| Bears back home with perfect win ... tired, tired, tired ... | ||
| C • congrats! 14 | ||
Sunday Jun 11 | ||
| Orienteering race (Rogaine) 12:57:00 [5] ** 45 km (17:16 / km) +1963m 14:10 / km | |
| max:133 spiked:23/23c slept:0.0 shoes: Salomon XA Pro 3D (2006) | ||
| North American Rogaine championships. Map preview (~3MB).
Loop 2, night time, west part of map. HH-305-411-309-607-311-705-508-312-W-805-410-509-706-409-608-507-806-413-(skipped 609-704)-412-(skipped 310)-803-504-(skipped 605-307-703)-408-407-505-Finish. After a short break we headed up for the second loop, night loop. The loop itself was longer than first one and had more points and more time to complete. As Vlad told me, first night control will be vital for success. About 50m before control flag Vlad lost his contact lens and we spent 5-7 minutes trying to figure out if his contact lens is just displaced, but unfortunately it was lost ... That made his navigation more complicated. Anyway, we found our first night control #305 w/out big problems and were ready for full adventure in the night. A lot of teams had a problem with #311, but we spent only one extra minute near control. Yes, there were several extra reentrants very close to each other and that created opportunity for the parallel errors, but we attacked it from the "trail" (ok, it was a tricky trail which we were lucky to find; map is not good in that place, but this is a ROGAINE!!!). After next few clean controls (#705, #508, #312) we faced once again complicated one, #805, vegitation boundary! We hit road at the bottom of the hill near one of the open land, but could not be sure which one. So, went down the road till the water stop and then climbed from the corner of the field. Precise bearing, slow climbing, and control was straight on our way. Nice. But after that we made our major logistical mistake - changed route and went to get #410 (instead of just simply skipping that control due to lower points value). Climbed toward first saddle and as soon as we were almost there our compasses got "crazy" and we couldn't trust them anymore. Vlad took leadership in critical situation and did a miracle finding right direction in the dark in the middle of nowhere. In addition my big lights died and I switched to the spare one. Skipping that control could save us at least 40 minutes. But you cannot just turn around halfway from your route even if you realized it was a mistake. After that we had less complicated controls #509, #706, and #409. The only thing I remember is the killer climb toward #409 and sunrise on the way to #608. It's really awesome minutes when you are alone in the woods and birds start their songs ... At that point we were behind our schedule and started our backup plan: skip #609 and #704, also it looked impossible to get #605 and #307. There were no reason to go for #310 either. So, now the finish route looked like 806-413-412-803-504-(703)-408-407-505. But later we dropped #703 as well due to lack of extra time. We knew that we cannot be late: every minute you late, your max pointer is deducted from the total score. We chose easy way back staying more time on the trails, which helped to fight with heavy legs cause we walked most part and now had a chance to jog. So, we jogged on the trails from #504 till the finish, but walked off trails and uphills. It was my third rogaine since I tried it in Arizona in 2004. I really pleased with the effort and result. | ||
| Note | |
| North America Rogaine championships. Results.
Team: Bears On Speed. Total controls: 48 out of 56 (85.7%) Total points: 2420 out of 2810 (86%). Total climb: 4050m. Total time: 23:38:58 (includes 48 minutes transition). Total distance: ~91km. ----------------------------------------- Meal replacement shake - 1; Mini pita-bread - 5; Power bar - 3; GU - 9; Gookinaid/eLoad - 6L; eLoad Zone Caps - 8; ----------------------------------------- | ||
Saturday Jun 10 | ||
| Event: North American Rogaine Championships | ||
| Note | |
| Watch out! Bears On Speed unlished! | ||
| Orienteering race (Rogaine) 9:54:00 [4] ** 45.75 km (12:59 / km) +2011m 10:39 / km | |
| max:141 spiked:25/25c shoes: Salomon XA Pro 3D (2006) | ||
| North American Rogaine championships. Map preview (~3MB).
Loop 1, day time, east part of map. Start-601-308-702-401-301-503-502-801-303-701-304-404-603-606-403-501-802-306-604-506-804-405-406-602-402-(skipped 414-302)-HH. Teammed up with Tundra/Desert. Route design took about 30 minutes, mostly done by Vlad and few legs change suggestion by me. Initial routes were about 40 and 50 km long for the first and second loop accordingly, which looked very doable, and covered all controls with multiple cut-off choices. So, we had 10 hours to complete first loop before the dark, take a short transition break at HH, and head for the nigth loop. Started very easy, just walking toward first control, which was a surprise for me, but I really appreciated that. Didn't have any problems with first three controls, but we noticed that vegitation boundaries don't look very distinct. Basicaly, controls were just in the middle of nothing. That discovery added some concerns about our first night control, but ... it's more than 10 hours to go. Did small, probably 3-4 minutes, mistake at #401 which was in reentrant and map suggested it's a big one. In reality, it looked more like a ditch or gully. Others had problems too. Then it was long way till our first water stop (#604, not on the map) on the course. Fortunately, we didn't make any errors or mistakes, the only thing I can mention - we walked all the way except occasion runs on the trails or roads. On the way to #306 Two Guys From Qeens team caught up to us after after we took 5-10 minutes break, but we speeded up and got away. Water stop (#604) didn't have water, somehow we managed to get 1.5-2L from all cans. The next water stop (~1.5-2hr away) was vital for us. And we made it w/out problems. Then ran on the roads and trails for couple legs. Leaving #402 desided to skip two controls (#414, #302) cause we were a little bit behind our schedule and headed straight to the HH to eat, change, and get bigger lights. Transition stop at HH took around 47-48 minutes. | ||
Friday Jun 9 | ||
| Note | |
| Trip to Salamanca, NY. | ||
Thursday Jun 8 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Final preparation before NA Rogaine champs. | ||
| C • Go Speedy! 2 | ||
Wednesday Jun 7 | ||
| Trail-Grass Running 48:00 [2] 9.65 km (4:58 / km) | |
| ahr:121 max:127 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Slow and easy run; wet but no rain. | ||
Tuesday Jun 6 | ||
| Trail-Grass Running 1:17:30 [3] 14.8 km (5:14 / km) | |
| ahr:132 max:154 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT Media edition. Easy run from Tyler to Ridley and back with Clem, Tom, and Randy. Was it really easy? Sort of, between 2 and 3 and some level 4. | ||
| C • WNT or a typo on the date (tha... 3 | ||
Monday Jun 5 | ||
| Trail-Grass Running 1:02:00 [3] 12.9 km (4:48 / km) | |
| ahr:123 max:131 rhr:49 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, just another jog around neighbourhood. | ||
| C • Trouble? Or Double? 6 | ||
Sunday Jun 4 | ||
| Note | |
| DVOA, Valley Forge Fatlands. | ||
| Trail-Grass Running warm up/down 23:20 [2] 4.25 km (5:29 / km) | |
| ahr:131 max:144 slept:8.0 shoes: VJ Integrator 2006 | ||
| Warmup (18:20, 3.55km) and cooldown (5:00, 700m). | ||
| Orienteering race 43:30 [4] ***** 8.16 km (5:20 / km) | |
| ahr:162 max:172 spiked:13/17c slept:8.0 shoes: VJ Integrator 2006 | ||
| DVOA meet at Valley Forge, Fatlands, red course. | ||
Red - Splits | ||
Saturday Jun 3 | ||
| Event: Hudson Valley Sprints (Reschuled) | ||
Friday Jun 2 | ||
| Trail-Grass Running 55:30 [2] 11.6 km (4:47 / km) | |
| ahr:127 max:135 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Thursday Jun 1 | ||
| Trail-Grass Running 54:00 [3] 10.4 km (5:12 / km) | |
| ahr:126 max:140 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT Media edition. Easy run with Clem around Tyler. | ||
| Trail-Grass Running intervals 12:00 [3] 3 km (4:00 / km) | |
| ahr:138 max:168 rhr:49 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Intervals on the grass 5x300m (avg. 55sec., last - 48sec.) with 1:45 jogging between. | ||
