Training Archive: speedyIn the 30 days ending 2007-04-30:
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| 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 | M | |||||||||||||||||||||||||
Sunday Apr 29 | ||
| Trail-Grass Running warm up/down 2:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup on the way to the start from drop off area. Again, got to the start only couple minutes before my start-time. | ||
| C • email 1 | ||
| Orienteering race 1:06:31 [4] ***** 9.37 km (7:06 / km) +360m 5:57 / km | |
| ahr:154 max:164 20c (injured) shoes: VJ Integrator 2006 | ||
| West Point, Day 2.
Official distance 8.46km. Same as yesterday, was only couple minutes before my start time. Warmed up on the way to the start. So, started slow. Probably that helped me to navigate through the course without any mistakes. There were only couple hesitations near controls or here and there. I have nothing to report :) Nice course at nice terrain. At least course setter avoided the steepest hill. So far it was my best and most clean run at Harriman/West Point terrain. | ||
| C • 2nd place aint bad... 3 | ||
Blue Day 2 - Splits | ||
Saturday Apr 28 | ||
| Event: West Point A-Meet | ||
| Trail-Grass Running warm up/down 3:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup on the way to the start from drop off area. Get there just on time when my minute was called. | ||
| Orienteering race 1:15:01 [3] ***** 8.85 km (8:29 / km) +430m 6:49 / km | |
| ahr:157 max:169 17c (injured) shoes: VJ Integrator 2006 | ||
| West Point, Day 1.
Official distance 7.48km. Warmed up on the way to the start from bus drop off area. Got just on time when my start minute was called. Started very careful trying to adjust to the map and terrain and also prevent my knee from further injuries. Stopped short on the way to #2. Then not so optimal route to #6, but I found control w/out problems. Slow on the way to #8-9. Small mistake near #14 where I ran to other control (only to check number cause I knew it wasn't my). Some time lost near #15. Basically, no major problems, just few small bubbles. But was slow ... | ||
| Orienteering race (Sprint) 14:08 [4] **** 2.6 km (5:26 / km) +60m 4:52 / km | |
| ahr:165 max:174 22c (injured) shoes: Inov8 RocLite 315 | ||
| West Point, Sprint.
Nice course by PG. It was hard to see course on the map. Ran slower toward #1 trying to match map and terrain. Then almost missed #2 when I ran to #3 but stopped halfway between 2 and 3. No problems later. Stopped early after going under barracks on the way to #10. Same problem near #20 but lost more time. | ||
Blue day 1 - Splits | ||
Sprint (Correct) - Splits | ||
Friday Apr 27 | ||
| Note | |
| http://www.rothmaninstitute.com/ | ||
| C • so what? 6 | ||
| Trail-Grass Running 51:00 [2] 10.3 km (4:57 / km) | |
| ahr:124 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another slow run, a bit faster for last 10 minutes. | ||
Thursday Apr 26 | ||
| Trail-Grass Running 52:00 [2] 10.48 km (4:58 / km) | |
| ahr:122 max:130 slept:7.0 weight:67.5kg shoes: Salomon XA Pro 3D (2006) | ||
| Slow and easy run. | ||
Wednesday Apr 25 | ||
| Note | |
| (injured) (rest day) | ||
| I + G&C. | ||
Tuesday Apr 24 | ||
| Note | |
| (injured) (rest day) | ||
| No more mysteries for me :) I + G&C. | ||
Monday Apr 23 | ||
| Note | |
| (injured) (rest day) | ||
| I+G&C (Icing + Glucosamine&Chondroitin) | ||
Sunday Apr 22 | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup. | ||
| Orienteering race 1:28:34 [3] ***** 9.73 km (9:06 / km) +290m 7:55 / km | |
| ahr:150 max:161 18c (injured) shoes: VJ Integrator 2006 | ||
| Surebridge Challenge, Day 2.
Official distance 8.1km/290m. After Day 1 my left knee was hurting, even 10 minutes warmup didn't help. Told myself not to run fast, just light jog, and treat it as training. Made small bubble near #3 where I went lower and didn't see reentrant. Missed #4 alittle bit. Climbed a bit higher on the way to #6. Close to #7 was destructed by other competitor and went lower than I planned. Somehow managed to overrun #9. Then several controls were clean until #14. Near that control I followed stream (didn't see that I should climb a bit to reach my reentrant). Spent time searching control in another boulders cluster. Finaly realized my error. Rest of the course was clean, except not so optimal route to #15 (went through some green). Could feel slight pain in the knee on the downhills close to finish. Very nice training, challenging terrain, perfect weather, and good organization by HVO (big surprise). | ||
| Note | |
| Mystery is cleared up :) | ||
| C • You are man of mystery! 2 | ||
Blue, Day 2 - Splits | ||
Saturday Apr 21 | ||
| Event: HVO A-Meet | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup. | ||
| Orienteering race 1:52:10 [3] ***** 12.11 km (9:16 / km) +300m 8:14 / km | |
| ahr:149 max:165 17c (injured) shoes: VJ Integrator 2006 | ||
| Surebridge Challenge, Day 1.
Official distance 8.5km/300m. Was glad to see scale 1:10k. Still, I knew terrain is complicated and navigation is demanding. Started well and got #1, then on the way to #2 drifted down the slope and had to adjust my route. Lost some time in control #3 circle. #4 and #5 were Okay. When I looked at the climb from #5 to #6 decided to contour with light climb, but ended up going up and down. Leaving #7 looked only at straight line and went back same hill same way I came to #6. Probably half way up the hill I saw alternative way around on the trail, unfortunately it was too late and stayed with my original plan, which included (unnecessary) extra climb. Managed to hit #8 w/out problems. Now was time for the first big mistake. Half way toward #9 I driffted right from straight line, saw marsh on my right. At that point I lost concentration and couldn't find myself on the map (now I know I was just few steps till trail/stream crossing). Decided go back to #8. Took another bearing, ran almost same way as before. This time I reached trail and started slowly run on it but stopped - I suppose to cross it, not to follow it! Looked at map, looked at open area and it made no sense. Then few moments later remembered meet notes saying about burned down forest. Lost a lot at that leg. Then just walked toward next control, even then it wasn't easy to get to the right spot. The rest of course went Okay w/out big issues. Actually, I didn't push cause my left knee was hurting since half way to #11. Total time lost around 20 minutes. Still, good training in challenging terrain and that's a huge difference from my home flat terrain. | ||
| Note | |
| Also, I twisted right ankle somewhere in the beginning, but it doesn't bother me and I don't tape it either. | ||
Blue, Day 1 - Splits | ||
Thursday Apr 19 | ||
| Orienteering 1:03:45 [3] | |
| slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Streamers hanging with Clem at Ridley Creek. A lot of trails running.
Local pizza afterwards. | ||
Wednesday Apr 18 | ||
| Trail-Grass Running 1:00:00 [2] 12.44 km (4:49 / km) | |
| ahr:125 max:133 slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Another easy run, planned 45min. but managed to go up to 60. Now both knees are acting bad; I'm not going to give up so easy :) | ||
| Note | |
| Why I'm not surprised to see no start times for HVO A-meet?!? | ||
| C • protri glaza 3 | ||
Tuesday Apr 17 | ||
| Trail-Grass Running 1:00:30 [3] 12.9 km (4:41 / km) | |
| ahr:130 max:135 slept:7.0 weight:67.4kg shoes: Salomon XA Comp2 XCR | ||
| Easy run, trails are still wet. | ||
Monday Apr 16 | ||
| Trail-Grass Running 1:00:30 [2] 12.63 km (4:47 / km) | |
| ahr:133 max:140 slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Easy and slow run in the rain, felt really heavy all way, plus it was windy and wet. But my feet were dry, thans to my lovely Salomon shoes. | ||
| C • I hear it has been cold there?... 2 | ||
Sunday Apr 15 | ||
| Note | |
| (rest day) | ||
| It was steady downpour all night, all morning, and half of afternoon. Spent time working on DVOA Jukola/Venla web-page ... | ||
| C • Web page... 2 | ||
Saturday Apr 14 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| Warum before orienteering. Half with Dasha, rest alone. | ||
| Orienteering 23:54 [3] *** 4.64 km (5:09 / km) | |
| ahr:160 max:171 spiked:13/14c shoes: VJ Integrator 2005 | ||
| DVOA meet @ Evansburg SP, orange course.
Ran an orange as a sprint race. Felt tired at some point, lelf knee didn't bother too much ... | ||
| C • Glad you're knee's okay. Is i... 2 | ||
| Trail-Grass Running 43:30 [2] *** 7.38 km (5:54 / km) | |
| ahr:130 max:144 shoes: VJ Integrator 2005 | ||
| Ran with Clem around park on the trail. | ||
Friday Apr 13 | ||
| Note | |
| Just some notes:
http://gretnabikes.com/lupine_lighting_systems_lig... | ||
| C • Cool toys... 1 | ||
| Trail-Grass Running 55:00 [2] 11.4 km (4:49 / km) | |
| ahr:125 max:131 slept:7.0 weight:67.1kg shoes: Salomon XA Comp2 XCR | ||
| Slow and easy run, felt a bit tired probably due to light cold. | ||
Thursday Apr 12 | ||
| Trail-Grass Running 1:12:30 [3] 15.45 km (4:42 / km) | |
| ahr:133 max:145 slept:7.0 weight:67kg shoes: Salomon XA Comp2 XCR | ||
| Another easy run, nothing special. | ||
Wednesday Apr 11 | ||
| Trail-Grass Running 1:13:30 [2] 15.25 km (4:49 / km) | |
| ahr:128 max:135 slept:7.0 weight:67.3kg shoes: Salomon XA Comp2 XCR | ||
| Easy run, finished just before light rain started. | ||
Tuesday Apr 10 | ||
| Trail-Grass Running 1:00:00 [3] 12.76 km (4:42 / km) | |
| ahr:128 max:136 slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Easy run, felt knee for about half of the run, then somehow it got better (but definetely not a 100%). | ||
Monday Apr 9 | ||
| Note | |
| Flight back home. | ||
Saturday Apr 7 | ||
| Event: Giant's Rib Raid | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: Inov8 RocLite 315 | ||
| Warmup before sprint. | ||
| Orienteering race 15:50 [4] *** 3.35 km (4:44 / km) +40m 4:28 / km | |
| ahr:164 max:174 spiked:12/14c slept:7.0 shoes: Inov8 RocLite 315 | ||
| BAOC Sprint at Golden Gate Park.
I like that place :) Even the weather wasn't so perfect for California, but it was good for running ~15C and misty with occasional rain. Much better than on the east coast :) Knee was as usual for the last few month, but after warmup felt better. Started Okay, then did a small mistake approaching #6, saw flag but didn't believe it was mine, and near #7 climbed up the hillside only to realize the flag was at the bottom of that hillside. A few seconds hesitation approaching #8, stopped to look closer at the map (suppose just to look at control description). The rest was Okay. As we left, I was 3rd, James S. in first with 15:15, Martin K. - second with 15:49. It was really nice to run again in GG park and Bay Area. Unfortunately, their prices are very high - $10 for club members and $15 for non-members. Expensive. | ||
| C • Oh man, $15. So steep. Almos... 4 | ||
Thursday Apr 5 | ||
| Note | |
| Flight to Calfornia. | ||
Tuesday Apr 3 | ||
| Trail-Grass Running 1:05:00 [2] 12.35 km (5:16 / km) | |
| ahr:114 max:120 slept:7.0 weight:66.6kg shoes: Salomon XA Pro 3D (2006) | ||
| Slow recovery run, knee is not happy. | ||
| C • recovery run 1 | ||
Monday Apr 2 | ||
| Note | |
| slept:6.0 weight:66.9kg (rest day) | ||
| Week 15.
-------------- After 2 days of abusing my knee I need a rest day. But it doesn't hurt more than usual, just a bit more due to hard work last weekend, muscles in general are sore. | ||
Sunday Apr 1 | ||
| Trail-Grass Running warm up/down 5:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup on the way to the start area. Was late for my early start time. | ||
| Orienteering race 1:28:49 [4] ***** 14.96 km (5:56 / km) +435m 5:11 / km | |
| ahr:151 max:169 spiked:25/26c slept:7.0 shoes: VJ Integrator 2006 | ||
| DVOA A-meet, Day 2, FH Mason-Dixon area.
Official distance - 12.8km, GPS ~ 14.96km. Once again, I had an early start time, basically prerunner start. Was at the bus stop on time, but it got full and I had to wait for another one. Now, I was running out of time ... From the drop off area ran toward start, nonstop through call-lines, grabbed my map, punched start and ... spent about 10 sec standing there and trying to find start triangle on the map (found #6 abd tracked back to the start). No proper warmup, no stretching. And because I had an early start I saw others only at the beginning and by the end. Most of the course I was running alone, just me, map and nice open terrain. Somewhere in the middle I caught myself not running hard enough, sort of doing training run and not competing. Did a small mistake around #11 where I hit wrong rootstock, but quickly relocated to the correct one. Overall I'm pleased with my performance keeping in mind my left knee is still sort of injured and hurts(right one is also starting showing some bad signs). | ||
Blue - Day 2 - Splits | ||