Sunday Sep 30 |
| |
| Event: DVOA Fair Hill
|
 | Stretching (Morning) 15:00 [0] | |
| |
| And kneehab 4x10. |
| Orienteering 1:07:45 [4] ***** 10.04 km (6:45 / km) +275m 5:56 / km | |
| ahr:161 max:172 spiked:17/18c slept:7.5 shoes: Inov8 RocLite 315 |
| DVOA meet @ Fair Hill, Red course.
Official distance 8.3km, GPS - 10.04km.
Fair Hill is very runnable with a lot of open fields and briars stretches here and there. Ran almost entire course, except few parts where I got tired. Made only one mistake on the longest leg where I turned onto wrong trail, lost about 3 minutes or so. Also, maybe few routes were not so optimal. Still, good effort (and heart rate shows that), but lack of training is major problem plus knee problem. Knees felt Okay during race, but no so good afterwards. |
| Stretching 10:00 [0] | |
| |
| After race. |
| Orienteering 20:00 [2] | |
| shoes: Inov8 RocLite 315 |
| Controls pickup. |
Saturday Sep 29 |
| |
| Event: Boulder Dash 2007
|
| Stretching (Morning) 20:00 [0] | |
| |
| Plus kneehab 4x10. |
Friday Sep 28 |
| Stretching (Morning) 15:00 [0] | |
| weight:67.1kg |
| |
| Note | |
| |
| Finally, my apartment lock has been changed to electronic one and from now I have an access to the GYM as well. Guess what, training starts next week. |
| Strength 25:00 [0] | |
| |
| |
Thursday Sep 27 |
| Stretching (Morning) 15:00 [0] | |
| weight:67kg |
| |
| Strength 25:00 [0] | |
| |
| 20min.- kneehab, 5min.- abs, halfway-situps. |
| Other (EMS) 15:00 [0] | |
| |
| |
Wednesday Sep 26 |
| Stretching (Morning) 15:00 [0] | |
| weight:67.4kg |
| |
| Strength (Kneehab) 20:00 [0] | |
| |
| Icing afterward. |
| Other (EMS) 15:00 [0] | |
| |
| |
Tuesday Sep 25 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.1kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| Icing afterward. |
| Other (EMS) 20:00 [0] | |
| |
| L.knee: 20sec./10sec. (On/Off), 100Hz, 5. |
Monday Sep 24 |
| Stretching (Morning) 15:00 [0] | |
| weight:66.7kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| Icing afterward. |
| Other (EMS) 10:00 [0] | |
| |
| |
| |
| C • What is this EMS? 4 |
Sunday Sep 23 |
| Stretching (Morning) 10:00 [0] | |
| weight:66.4kg |
| |
| Orienteering race 38:54 [4] **** | |
| 17c shoes: VJ Integrator 2007 |
| US Relay Champs, 4pt Team B, 1st leg.
There were a strong field at the first leg, but I was running with Greg B. most of the time. We did well except couple of legs, but no major problems. It was really hard for me to keep up with all the guys around. And I felt too tired by the end and after #13 I ran out of gas, but still there were at least 6 teams finishing in at the same minute. I didn't feel any paint during race, probably too much adrenalin in the blood. Then some time later I tried to cool down, but I felt my knees and did only stretching. We'll see how bad they'll get in the next couple of days. If that is going to be manageable, then I'll start light training to get back in shape.
Pictures |
| Stretching 10:00 [0] | |
| |
| Some stretching afterwards. |
| |
|
4pt Leg 1 Green - Splits |
Saturday Sep 22 |
| |
| Event: Sprint Series Final & US Relay Champs
|
| Stretching (Morning) 20:00 [0] | |
| weight:66.7kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| |
| Orienteering race (Sprint) 16:34 [4] **** 3.15 km (5:16 / km) +33m 5:00 / km | |
| spiked:21/21c shoes: Inov8 RocLite 315 |
| All comers final course. I didn't plan in advance to up there, but in late morning I made a decision, jumped into the car and here I'm. Planned to take some pictures and do all comers race. Unfortunately I missed the first race and sort of second as well plus cloudy weather didn't help eith taking action pictures in the woods, it was just a bit too dark. Finaly, relocated to the finish line and took bunch of pictures over there.
Didn't have a lot of time before the race, just managed to change in time for the mass start. PG made me run fast to be the first runner punching first control. Then I did my own race, but I'm a competitor inside and ran really faster than I wanted. No mistakes, just may few not so straight routes and tiredness in general by the end. No wonder I felt tired w/out any proper training for last 2-3 month.
Pictures |
| Stretching (Evening) 15:00 [0] | |
| |
| Icing afterward. |
Friday Sep 21 |
| Stretching (Morning) 15:00 [0] | |
| weight:66.7kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| |
Thursday Sep 20 |
| Stretching (Morning) 15:00 [0] | |
| weight:66.9kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| |
| |
| C • What is kneehab?! 2 |
Wednesday Sep 19 |
| Stretching (Morning) 15:00 [0] | |
| weight:66.6kg |
| |
| Strength (Kneehab) 15:00 [0] | |
| |
| |
Tuesday Sep 18 |
| Stretching (Morning) 20:00 [0] | |
| weight:66.7kg |
| |
| Strength (Kneehab) 12:00 [0] | |
| |
| |
Monday Sep 17 |
| Stretching (Morning) 10:00 [0] | |
| weight:66.1kg |
| Very quick one. Knee feels Okay dispute yesterday run. It's not got worse, but still sore ... |
| Strength 12:00 [0] | |
| |
| Legs, set of 600. |
Sunday Sep 16 |
| Orienteering 1:00:40 [3] ***** | |
| shoes: VJ Integrator 2006 |
| DVOA meet @ Hickory Run, Red course.
Very nice courses by Sandy F., mostly open woods with few greener areas here and there. Missed several controls, probably around 5 min. in total or so. |
| Orienteering (Controls pickup) 41:00  | |
| shoes: VJ Integrator 2006 |
| Controls pickup after the meet, light jogging plus one crossing through green. |
| |
| C • through the green 2 |
Saturday Sep 15 |
| |
| Event: DVOA - Hickory Run Weekend
|
| Stretching (Morning) 20:00 [0] | |
| weight:66.2kg |
| Change of plans, I would not be at Hickory Run for the Noght-O. Only Sunday courses (or even just controls pickup I promissed long time ago). |
Friday Sep 14 |
| Strength 12:00 [0] | |
| weight:66.4kg |
| Legs, set of 600 or so. |
Thursday Sep 13 |
| Note | |
| slept:6.0 weight:66.4kg |
| Got late back home, no time left in the morning. |
| |
| C • Wow. Back late, eh? It sound... 7 |
| Strength 12:00 [0] | |
| |
| Legs, set of 600, maybe, didn't count. |
Wednesday Sep 12 |
| Stretching (Morning) 15:00 [0] | |
| weight:66.5kg |
| |
Tuesday Sep 11 |
| Stretching (Morning) 15:00 [0] | |
| weight:67.1kg |
| |
| Strength 12:00 [0] | |
| |
| Was it set of 550 or 600 or 650, don't know. |
Monday Sep 10 |
| Strength 12:00 [0] | |
| slept:6.0 weight:67.4kg |
| Legs, at least set of 600. |
| Note | |
| |
| Very interesting observation - after 2 sprints last weekend knees didn't get worse than I expected. Should try to start running again. Tomorrow? Maybe, we'll see. |
Saturday Sep 8 |
| |
| Event: DVOA - Norristown
|
| Stretching (Morning) 15:00 [0] | |
| |
| Quick one ... |
| Orienteering (Sprint) 16:15 [4] ***** | |
| spiked:14/14c shoes: Inov8 RocLite 315 |
| DVOA meet at Norristown Hospital, Sprint 1.
Did a short warmup before the sprint. And I knew I'm out of shape, knee is not feeling good. Anyway, started running slowly and picking up a little bit pace at every leg. Speed wasn't too fast and I had plenty of time to read the map. No mistakes, just slow. Somehow stayed at second place :) |
| Orienteering (Sprint) 23:59  ***** | |
| spiked:13/14c shoes: Inov8 RocLite 315 |
| DVOA meet at Norristonw Hospital, Sprint 2.
Felt tired after first sprint, left knee already got plenty of hard work and presure. Plus left glute felt really tight and sore (because of bad knee). Started same speed as first sprint and as clean till the first control in the woods. After racing on the fields around buildings, woods were too green and crappy and trashy. Anyway, lost up to 2 minutes and after that felt too tired and my left leg could not handle higher speed anymore. Jogged rest of the course, pretty straight forward, no mistakes, no bad route choices, just no speed and power in the legs and body. |
| |
| C • WoW, how are you feeling after this ??? 3 |
Friday Sep 7 |
| Stretching (Morning) 20:00 [0] | |
| weight:66.8kg |
| |
Thursday Sep 6 |
| Stretching (Morning) 15:00 [0] | |
| |
| |
| Strength 10:00 [0] | |
| |
| Legs, set of 600. |
Wednesday Sep 5 |
| Stretching (Morning) 30:00 [0] | |
| weight:67kg |
| |
| Strength 10:00 [0] | |
| |
| Legs, set of 600. |
Tuesday Sep 4 |
| Stretching (Morning) 15:00 [0] | |
| slept:6.0 weight:66.4kg |
| |
| Strength (Sort of legs dangling) 8:00 [0] | |
| |
| Set of 550. |
Sunday Sep 2 |
| Stretching (Morning) 30:00 [0] | |
| slept:8.0 weight:66.4kg |
| |
| Strength 5:00 [1] | |
| |
| Set of 500. |
Saturday Sep 1 |
| Stretching (Morning) 35:00 [0] | |
| slept:9.0 weight:66.3kg |
| Getting back to stretching again, followed by "magic stick" (a.k.a. "magic pineapple") DTM. |
| Strength (Sort of legs dangling) 5:00 [0] | |
| |
| Set of 500, followed by icing for about 15 minutes. |
| Beach Running 30:00  | |
| |
| Bare foot running on the beach with Sandy A. and Dasha; boys went faster and a bit longer. On the way out I stayed next to the water on more packed sand, and on the way back switched to more softer, which I believe was easy on joints and definetely harder for muscles.
Nice weather for the beach, not humid at all and not too hot. Really pleasant day.
Even water was warm with big waves all around. Swam in the ocean for 20 minutes or so. And by the end, nice dinner, beer, and ice cream cake. |