Training Archive: speedyIn the 30 days ending 2006-09-30:
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| 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 | S | ||||||||||||||||||||||||
Saturday Sep 30 | ||
| Trail-Grass Running long 2:25:00 [2] 25 km (5:48 / km) +200m 5:35 / km | |
| slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Long run around Lake Chabot (Castro Valley, CA).
About 50 min. was road/pavement run, rest - on the trails with a lot ups and downs. Nice change from the flat south Jersey:) | ||
Friday Sep 29 | ||
| Note | |
| (rest day) | ||
| Trip to California. | ||
Thursday Sep 28 | ||
| Trail-Grass Running 1:00:15 [3] 12.8 km (4:42 / km) | |
| ahr:127 max:136 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Wednesday Sep 27 | ||
| Trail-Grass Running 1:03:20 [3] 13.6 km (4:39 / km) | |
| ahr:127 max:155 slept:7.0 weight:66.1kg shoes: Salomon XA Pro 3D (2006) | ||
| Managed to escape from business trip:) Did my usual easy run with some strides by the end. Was finishing in the dark.
Splits: 34 (140/149) + 1:10; 34 (140/148) + 1:12; 34 (142/150) + 1:10; 34 (146/155) + 1:11; 34 (142/149) + 1:10. | ||
Tuesday Sep 26 | ||
| Trail-Grass Running 1:00:30 [3] 12.8 km (4:44 / km) | |
| ahr:123 max:128 slept:7.0 weight:66kg shoes: Salomon XA Pro 3D (2006) | ||
| No business trip today (as well as tomorrow), did an easy run at the nice pace. Felt good. | ||
Monday Sep 25 | ||
| Note | |
| Week 23. | ||
| Trail-Grass Running 55:00 [2] 11 km (5:00 / km) | |
| ahr:120 max:127 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run as recovery after weekend. | ||
Sunday Sep 24 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Warmup before race. | ||
| Orienteering race (Classic) 1:33:15 [4] ***** +230m | |
| ahr:143 max:157 spiked:16/21c slept:7.0 shoes: VJ Integrator 2006 | ||
| CNYO Day 2, classic, blue course. | ||
| C • Very nice job on Saturday, and... 1 | ||
Classic - Blue - Splits | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Warmup before races. | ||
| Orienteering race (Sprint) 17:00 [4] ***** 2.48 km (6:51 / km) +78m 5:55 / km | |
| ahr:159 max:167 spiked:11/14c slept:7.0 shoes: Sarva Duotech | ||
| CNYO Day 1, Sprint, Strong Lungs. | ||
| Orienteering race (Middle) 54:41 [4] ***** 6.3 km (8:41 / km) +215m 7:25 / km | |
| ahr:155 max:164 spiked:16/20c slept:7.0 shoes: VJ Integrator 2006 | ||
| CNYO Day1, Middle, Blue course. | ||
Sprint - Strong Lungs - Splits | ||
Middle - Blue - Splits | ||
Friday Sep 22 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Once again, rest day. This time trip to CNYO meet. | ||
Thursday Sep 21 | ||
| Trail-Grass Running 1:17:15 [3] 17 km (4:33 / km) | |
| ahr:130 max:140 slept:7.0 weight:65.9kg shoes: Salomon XA Pro 3D (2006) | ||
| A little bit longer run, felt really fresh after easy week. | ||
Wednesday Sep 20 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unvolunteered rest day. Was stuck on highway which was completely shuted down because of bad accident. Came back home and it was absolutely dark. | ||
Tuesday Sep 19 | ||
| Trail-Grass Running 55:00 [2] 11.16 km (4:56 / km) | |
| ahr:127 max:137 rhr:46 slept:6.0 weight:66kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run as recovery. Felt Okay. Second half was almost in the dark ... | ||
Monday Sep 18 | ||
| Note | |
| Week 22. | ||
| Note | |
| (rest day) | ||
| Generally, I'm just tired. | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Warmup before sprints. | ||
| Orienteering race (Sprint) 14:10 [5] ***** 2.8 km (5:04 / km) +45m 4:41 / km | |
| ahr:152 max:195 17c slept:7.0 shoes: VJ Integrator 2006 | ||
| Round 1, Heat 1.
------------------------ Ran with Jon T., Joe B., and Ken W. Right from the start Jon T. took a leadership and managed to hold it. Couldn't keep his pace, felt bit tired after all. Major mistake did at leaving #10 wrong direction (even I looked at map and checked it with compass, but this was so qick ...). Anyway lost valuable 5 sec. to Ken and didn't catch him. A little bit disappointed, have to work harder ... and do more sprints. | ||
| Orienteering race (Sprint) 17:07 [5] ***** 2.61 km (6:33 / km) +65m 5:50 / km | |
| ahr:158 max:172 16c slept:7.0 shoes: VJ Integrator 2006 | ||
| Round 2, Heat 1.
------------------------ Ran with Joe B. and Ted G. Didn't plan in advance strategy, but knew I can out-sprint both of them if I have to (just in case). Tried to do my own race. Started Okay for the first 2 controls, but then on the way to #3 I was going toward #7 (which was close to the straight line). Just before #7 I stopped to look at map and realized it wasn't the right control. Also saw my pack going same speed further into woods. Followed Joe and Ted, couldn't think anymore clearly and didn't recover till the end. Missed good route choice to #10. Instead went through the green (that was so slow). Ted was just behind me and Joe in front leading race. Lost Ted somewhere after #11. So, Joe was in the lead and I was trying to stay just behind him and hope for the finish chute. At #15 he got confused, even he was running right way but almost skipped it. I punched, looked at map and ran forward. He ran back to the trail we came from. That was my chance, the only chance. And I used it. Bad navigation, and good run for Joe. | ||
| Orienteering race (Sprint) 18:20 [5] ***** 2.86 km (6:25 / km) +85m 5:35 / km | |
| ahr:149 max:164 spiked:14/17c slept:7.0 shoes: VJ Integrator 2006 | ||
| Sprint Final.
----------------- That was very interesting group of runners: myself, Vlad, and Greg. Russian speaking only:)) After first two sprints and two races day before I felt tired. The plan was to stay with group and run hard final controls. Vlad and Greg were running in front of me for the couple of controls at beginning. On the way to #4 we separated, Greg going left and Vlad with me and then on my right. Saw #5 on my way which helped a little bit to adjust direction, met Vlad just next to #4, but both of us didn't see flag. I turned left and found myself on the top of the hill, looked at map, and saw the hill. Vlad was already moving right direction. #5, #6, #7 we were together. On the way to #8 I went toward depression were was a control flag, punched it, but ... looked at map, looked at Greg (whom I lead to the wrong control), looked at Vlad, looked at map again ... Wrong control!!! Mine is on the top hill, just few steps away ... Lost probably upto 10sec. and Vlad was already running toward exchange area. Caught him at #1 again. Followed pack to #2. Felt tired at that point. Another bubble did at #4 where I ran into DVOA training control w/out e-punch. Clearly, no e-punch means wrong flag :)) Vlad got a 15sec. lead and another heat started 2 min. behind caught us on the way to #5. That was turning point in our race. Now I could do nothing, was running behind Greg w/out a chance to catch Vlad. On the way to #8 Greg slowed down to look at map (I think) and I passed him, punched #8 first and ran toward last control. Punched #9, but didn't hear beep, turned around and punched again. At that point Greg was right there, but I left and was gone. He finished few seconds behind and Vlad (well done) with decent lead. Overall, it was very exciting weekend and I really glad I signed up for all races and didn't miss that unique chance to run Sprint Finals once again. Nice courses by J-Man and Randy (with Eric assistance) and cool weekend organization by Sandy. Weel done, congratulations. | ||
| Orienteering (Controls pickup) 45:00 [1] ***** | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Walking, some controls pickup after first 2 rounds and final. | ||
Sprint #1 - Long - Splits | ||
Sprint #2 - Long - Splits | ||
Sprint Final - Long - Splits | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2005 | ||
| Warmup before farsta. | ||
| Orienteering race 1:08:01 [3] ***** 9.4 km (7:14 / km) +320m 6:11 / km | |
| ahr:158 max:168 spiked:17/19c slept:7.0 shoes: VJ Integrator 2005 | ||
| Farsta at HR.
On the first loop stayed with the group for the first 3 controls, then we went different directions and I was alone. Then I saw Clem for the next 4 controls and Greg for half of leg. On the second loop saw Eric and he led me into one of the controls. After that we went to the different controls. Picked up one of the juniors for couple of controls, then was alone again. Didn't have big problems at all, maybe some hesitation in tricky parts. Felt a little bit tired by the end. | ||
| Orienteering race (Night-O) 41:21 [3] ***** 4.6 km (8:59 / km) +160m 7:39 / km | |
| ahr:142 max:161 spiked:7/8c slept:7.0 shoes: VJ Integrator 2005 | ||
| Night-O at Hickory Run.
Probably that was my best Night-O so far, it wasn't too long anyway, but really enjoyable. Twice enjoyable cause I didn't lost:) Ten times enjoyable cause I won:)) Clem's big lights brought another victory. Started too aggressively on the way to the first control and paid for that (was probably 50-75m away from the right place), relocated and found it w/out problem. Way to the #2 was lying through some green, but feature to look for was big enough. Next was Okay. #4 was a key leg. Ran till the road, crossed creek, and climbed up, didn't see trail, but found rocky area, which led me straight onto trail. Stayed on trail and from the curve climbed up following sort of spur. Saw control from the distance, JJ was coming from opposite direction. Straight to #5 on bearing, down to the road toward #6, at this point Ross was running with me. Then he missed #7 and spent 10-15 sec looking at control number, clue , and running away Ross. Punched, straight to #8 and finish. Tried to run easy all way, felt good enough. | ||
Farsta - Splits | ||
Advanced - Splits | ||
Friday Sep 15 | ||
| Trail-Grass Running 50:00 [3] 10.43 km (4:48 / km) | |
| ahr:126 max:139 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, shorter loop. | ||
Thursday Sep 14 | ||
| Trail-Grass Running 1:08:30 [3] 14.6 km (4:42 / km) | |
| ahr:137 max:166 slept:7.5 weight:65.5kg shoes: Salomon XA Pro 3D (2006) | ||
| Another day, another run, same loop but with 5 strides closer to the end. Splits:
32 (153/163) + 1:13; 32 (152/163) + 1:16; 32 (151/162) + 1:15; 32 (154/165) + 1:16; 32 (155/165) + 1:13; Looks nice. | ||
Wednesday Sep 13 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unintentional rest day - was too late and tired after business trip. It's long time since I had so hard and nervous project. And it's going to last for the next 2 month ... Ugh. | ||
Tuesday Sep 12 | ||
| Trail-Grass Running 1:03:00 [3] | |
| ahr:127 max:161 slept:7.0 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Was late after business trip, did an easy run with 5 strides near the end. Splits:
33 (144/153) + 1:16; 34 (142/154) + 1:14; 33 (145/157) + 1:13; 33 (149/161) + 1:13; 33 (148/159) + 1:12; Almost back in shape after 5 days of vacation last week. | ||
Monday Sep 11 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Week 21. L (up to 25% or 2hr) + strides. | ||
Sunday Sep 10 | ||
| Event: DVOA Sprint & Score O' | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2006 | ||
| Warmup before sprint at VF Fatlands. | ||
| Orienteering race 12:04 [4] ***** 2.17 km (5:34 / km) | |
| ahr:165 max:175 spiked:10/13c slept:7.5 shoes: VJ Integrator 2006 | ||
| Sprint-O at VF Fatlands, course by Wyatt. It was last chance to get my 8th sprint race. Finished second, j-man as usually take first place.
P.S. The thing I noticed somewhere in the middle of the course was I didn't run full speed or close to max. | ||
| C • And the thing I noticed in the... 2 | ||
| Orienteering race 1:05:32 [4] ***** 10.21 km (6:25 / km) | |
| ahr:157 max:169 spiked:25/26c slept:7.5 shoes: VJ Integrator 2006 | ||
| Score-O at VF Fatlands, fun orientering course by John WW. Had troubles only with one control. | ||
| Note | |
| Filming session at VF Fatlands. It took about 45min. doing some stuff for them. Now I'm a Hollywood Super-Star:)) | ||
| C • Can I get your autograph? 1 | ||
Sprint - Splits | ||
Saturday Sep 9 | ||
| Trail-Grass Running 1:05:00 [2] 12 km (5:25 / km) | |
| ahr:142 max:152 slept:8.0 shoes: Salomon XA Pro 3D (2006) | ||
| Planned a little bit longer run, but it was inerrupted somewhere in the middle.Some f@#$g bug, I guess it was bee, bit me into the top of my head. After that I decided to jog toward home. In addition to that I was bitten by mosquitoes, counted 10 bites everywhere: legs, arms, upper body, ... What a wonderful day :( | ||
Friday Sep 8 | ||
| Trail-Grass Running 55:00 [2] 11.11 km (4:57 / km) | |
| ahr:128 max:136 slept:6.5 weight:67.1kg shoes: Salomon XA Pro 3D (2006) | ||
| Just another easy run at slower pace. | ||
Thursday Sep 7 | ||
| Trail-Grass Running 1:06:45 [3] 13.86 km (4:49 / km) | |
| ahr:130 max:159 slept:7.0 weight:67.4kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, regular loop with 3 strides (~182m/~234m rest) in the middle. Legs were heavy after yesterday "easy" workout.
Splits: 34 (146/154) + 1:11; 34 (147/156) + 1:10; 34 (150/159) + 1:10; | ||
Wednesday Sep 6 | ||
| Trail-Grass Running 58:15 [4] 12.8 km (4:33 / km) | |
| ahr:143 max:153 slept:6.5 weight:67.5kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run turned out more like a tempo. I guess my legs and body just enjoyed to run again, and sure I needed such a punishment for whole week of rest:)) | ||
Tuesday Sep 5 | ||
| Note | |
| (rest day) | ||
| Vacation ends. Trip back from Toronto. (Possible TNT?) | ||
Monday Sep 4 | ||
| Note | |
| (rest day) | ||
| Week 20. L (up to 25% or 2hr) + strides. | ||