Sunday Oct 31 |
 | Orienteering 1:05:15 [3] 6 km (10:52 / km) +150m 9:40 / km | |
| ahr:145 max:162 (injured) |
| DVOA meet @ Washington Crossing SP, NJ.
Slightly injured leg on the way to #3, then slowed down. |
Saturday Oct 30 |
| Trail-Grass Running 18:50 [3] 4 km (4:42 / km) | |
| ahr:135 max:145 |
| Easy run. |
| Trail-Grass Running 1:07:45 [3] 14.5 km (4:40 / km) | |
| ahr:147 max:154 |
| Easy run. |
Thursday Oct 28 |
| Trail-Grass Running 15:32 [2] 3.2 km (4:51 / km) | |
| |
| Easy run. |
| Trail-Grass Running 39:51 [2] 8.1 km (4:55 / km) | |
| ahr:137 max:144 |
| Easy run |
Wednesday Oct 27 |
| Trail-Grass Running 1:08:50 [2] 14.2 km (4:51 / km) +20m 4:49 / km | |
| ahr:133 max:140 |
| Slow easy run. |
Tuesday Oct 26 |
| Trail-Grass Running 28:55 [3] 6.2 km (4:40 / km) +10m 4:38 / km | |
| ahr:132 max:147 |
| Easy run. |
| Trail-Grass Running 24:41 [3] 5 km (4:56 / km) +5m 4:55 / km | |
| ahr:140 max:148 |
| Easy run, part II. |
| Note | |
| |
| Finally, back to normal training. Right knee is almost healed. |
| Road Running 4:15 [3] 1 km (4:15 / km) | |
| |
| Ran on track to make Polar S1 foot pod calibration. |
Sunday Oct 24 |
| Orienteering 2:23:54 [4] 18 km (8:00 / km) +600m 6:51 / km | |
| ahr:152 max:170 (injured) |
| DVOA Long Champs.
Knee was Ok for the first hour, then felt slight pain. |
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Blue - Splits |
Friday Oct 22 |
| Trail-Grass Running 43:31 [2] 9 km (4:50 / km) | |
| ahr:135 max:144 (injured) |
| Easy run. |
Wednesday Oct 20 |
| Trail-Grass Running 48:48 [2] | |
| (injured) |
| Easy run, still feel injuried knee. |
Tuesday Oct 19 |
| Treadmill 30:00 [3] 3.25 mi (9:13 / mi) | |
| (injured) |
| Easy run. |
| Strength 45:00 [3] | |
| |
| Abs, legs (slightly), arms. |
Monday Oct 18 |
| Trail-Grass Running 50:09 [3] 10.5 km (4:47 / km) | |
| ahr:142 max:157 (injured) |
| Back to training, easy run. Right knee is more better than last week.
Tested my new watch Polar S625X with HRM/foot pod. Have to calibrate foot pod.
11:54, 2:14, 7:31, 5:52, 2:41, 5:19, 1:59, 7:10, 4:48, 0:40; |
Sunday Oct 17 |
| Orienteering 1:15:00 [3] | |
| (injured) |
| DVOA meet @ Hibernia: Green + Brown. |
Sunday Oct 10 |
| Orienteering 3:45:02 [4] 27 km (8:20 / km) +880m 7:10 / km | |
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| Hudson Highlander IX.
Generally, awesome event, a lot of fun. Enjoyed runnig with others especially with Greg and Dmitry joining them at #10. Good navigational lesson at high speed.
On the other hand - "black" day: fell down on rocky ground, hurt arm and knee (badly) and broke my compass just before crossing road after #21. Managed to finish, but last downhill was painful.
And finally, cannot find my Timex Ironman watch ... So, do not have my splits but they are very similar to Greg's.
Conclusion. I'm out of training this week till my knee will fill better. Still happy anyway:))
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Thursday Oct 7 |
| Trail-Grass Running 51:57 [2] 10.5 km (4:57 / km) | |
| |
| Easy slow run.
12:24, 2:20, 7:54, 6:09, 2:48, 5:30, 2:00, 7:16, 4:56, 0:41. |
Wednesday Oct 6 |
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| |
| Easy run at steady speed 7mph with variable incline:
2 x (5 min @ 3% + 10 min @ 5%);
1 x (5 min @ 3% + 10 min @ 7%). |
| Strength 50:00 [3] | |
| |
| Abs, legs, arms. |
Tuesday Oct 5 |
| Trail-Grass Running 47:14 [3] 10.5 km (4:30 / km) | |
| |
| Easy run in high 3 intensity.
11:42, 2:08, 7:06, 5:28, 2:33, 4:58, 1:46, 6:38, 4:20, 0:35. |
Sunday Oct 3 |
| Orienteering 1:32:24 [4] 10.18 km (9:05 / km) +330m 7:49 / km | |
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| DVOA A-meet at Harriman State Park, NY.
Rockhouse Mountain.
After first day fail tried to be more careful. As result, was slow on the way to #1. Did ~2 min. mistake near #6 and was caught by Eddie. Ran together till #7. Lost few minutes fight with "green" on the way to #8 where was "picked up" by Boris. Ran together till finish. |
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Blue - Splits |
Saturday Oct 2 |
| Orienteering 2:10:50 [3] 10.17 km (12:52 / km) +470m 10:27 / km | |
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| DVOA A-meet at Harriman State Park, NY.
Hogencamp Mountain.
Ran for the first time at that map, did not know what to expect but remembered Sebaco beach area. So, was slow and careful at the beginning. Later, on the way to #10 found myself lost but succeeded to make it. Huge disaster on the way to #12, lost at least 20 min. Then was OK. |
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Blue - Splits |