Training Archive: speedyIn the 31 days ending 2005-08-31:
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| 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 | T | W | |||||||||||||||||||||||||||||||
Wednesday Aug 31 | ||
| Trail-Grass Running (Morning) 35:00 [2] 6.8 km (5:09 / km) | |
| ahr:121 max:129 slept:6.5 shoes: Saucony Grid | ||
| Easy run, morning. Muggy, +27C/85% (feels like +31C). | ||
| Trail-Grass Running 1:13:00 [2] 13.5 km (5:24 / km) | |
| ahr:119 max:126 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Tuesday Aug 30 | ||
| Trail-Grass Running (Morning) 34:00 [2] 6.5 km (5:14 / km) | |
| ahr:120 max:130 slept:4.5 shoes: Saucony Grid | ||
| Easy run. | ||
| Trail-Grass Running warm up/down 28:00 [3] 5.5 km (5:05 / km) | |
| ahr:121 max:127 slept:4.5 shoes: Saucony Grid | ||
| Easy run. | ||
| Track/Repeats (Grass) 12:30 [4] 2.8 km (4:28 / km) | |
| ahr:145 max:160 slept:4.5 shoes: Saucony Grid | ||
| Repeats on the grass 7 x (~320m w/~80m jog). Distance approximate.
Lap Time Lap Time HR Max Avg Min 1. 55.5 (HR 146/146/134/111) + 53.9 2. 58.3 (HR 149/150/139/125) + 52.3 3. 58.1 (HR 152/152/143/127) + 50.2 4. 58.4 (HR 155/156/146/132) + 47.5 5. 57.1 (HR 156/158/150/138) + 50.2 6. 59.2 (HR 157/157/150/139) + 48.8 7. 56.4 (HR 160/160/152/141) + 44.5 | ||
| Trail-Grass Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| ahr:127 max:133 slept:4.5 shoes: Saucony Grid | ||
| Easy slow run home. | ||
Monday Aug 29 | ||
| Trail-Grass Running 54:00 [3] 11.5 km (4:42 / km) | |
| ahr:130 max:141 slept:6.5 shoes: Saucony Grid | ||
| Easy run, more like tempo keeping HR in 131-135 range.
Lap Time Lap Time HR Max Avg Min 1. 0:09:53.0 0:09:53.0 125 128 119 76 2. 0:20:32.2 0:10:39.2 126 131 128 122 3. 0:29:35.1 0:09:02.9 132 134 130 125 4. 0:39:43.5 0:10:08.4 135 137 132 129 5. 0:54:00.5 0:14:17.0 139 141 136 132 | ||
Sunday Aug 28 | ||
| Orienteering 39:46 [4] **** 5.3 km (7:30 / km) +215m 6:14 / km | |
| ahr:159 max:171 slept:8.0 shoes: VJ Integrator 2005 | ||
| VF Mt. Misery Red course rerun under rain. A lot of fun:))
Lost about 3 min. in total (2:30 at #5, 30sec at #11). | ||
Red - Splits | ||
Saturday Aug 27 | ||
| Trail-Grass Running (Morning) 1:02:30 [2] 12 km (5:12 / km) | |
| ahr:135 max:142 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run in the morning. | ||
Friday Aug 26 | ||
| Trail-Grass Running 1:00:00 [2] 11.5 km (5:13 / km) | |
| ahr:120 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, slowly.
Lap Time Lap Time HR Max Avg Min 1. 0:11:03.7 0:11:03.7 118 122 114 72 2. 0:22:54.9 0:11:51.2 119 123 118 113 3. 0:44:04.1 0:21:09.2 125 126 120 114 4. 1:00:00.5 0:15:56.4 128 129 124 119 | ||
Thursday Aug 25 | ||
| Trail-Grass Running 49:30 [3] 10 km (4:57 / km) | |
| ahr:127 max:135 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, late eve.
Lap Time Lap Time HR Max Avg Min 1. 0:10:06.4 0:10:06.4 125 129 121 80 2. 0:21:19.4 0:11:13.0 124 129 125 119 3. 0:30:45.7 0:09:26.3 132 133 128 123 4. 0:40:54.9 0:10:09.2 130 134 131 127 5. 0:49:30.3 0:08:35.4 130 135 130 123 | ||
Wednesday Aug 24 | ||
| Trail-Grass Running 38:00 [3] 7.5 km (5:04 / km) | |
| ahr:121 max:128 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:10:13.5 0:10:13.5 122 124 117 73 2. 0:21:23.1 0:11:09.6 123 127 121 116 3. 0:30:39.2 0:09:16.1 125 127 123 118 4. 0:38:02.2 0:07:23.0 125 128 123 121 | ||
| Track/Intervals intervals (Grass) 20:00 [4] 4 km (5:00 / km) | |
| ahr:144 max:164 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Intervals on the grass 10x(200x200).
Splits every ~200m, HR Max/Avg/Min. 32.4 (HR 150/132/112) + 1:26.2 33.2 (HR 155/141/122) + 1:24.4 32.6 (HR 157/145/132) + 1:26.5 32.6 (HR 158/146/132) + 1:29.6 32.4 (HR 159/145/130) + 1:28.9 32.4 (HR 161/143/131) + 1:29.2 32.1 (HR 160/148/134) + 1:28.3 32.2 (HR 164/150/135) + 1:30.2 32.4 (HR 163/148/134) + 1:30.4 32.3 (HR 162/150/138) + 1:22.2 | ||
| Trail-Grass Running warm up/down 11:00 [2] 2 km (5:30 / km) | |
| ahr:129 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Cooldown. | ||
Tuesday Aug 23 | ||
| Trail-Grass Running (Morning) 32:30 [3] 6.5 km (5:00 / km) | |
| ahr:124 max:132 slept:7.0 shoes: Saucony Grid | ||
| Easy run in the morning.
Lap Time Lap Time HR Max Avg Min 1. 0:09:04.1 0:09:04.1 120 127 118 73 2. 0:16:58.2 0:07:54.1 125 131 126 119 3. 0:32:30.6 0:15:32.4 131 132 127 123 | ||
| Trail-Grass Running 1:10:00 [2] 13.5 km (5:11 / km) +15m 5:09 / km | |
| ahr:124 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:09:15.8 0:09:15.8 120 123 116 74 2. 0:22:53.5 0:13:37.7 121 124 120 114 3. 0:33:57.4 0:11:03.9 127 129 123 118 4. 0:43:26.1 0:09:28.7 127 129 126 121 5. 0:53:57.8 0:10:31.7 125 131 126 121 6. 1:10:00.4 0:16:02.6 130 133 128 124 | ||
Monday Aug 22 | ||
| Trail-Grass Running (Morning) 33:00 [2] 6.5 km (5:05 / km) | |
| ahr:119 max:127 slept:6.5 shoes: Saucony Grid | ||
| Easy run in the morning.
Lap Time Lap Time HR Max Avg Min 1. 0:09:15.5 0:09:15.5 116 121 112 73 2. 0:17:25.1 0:08:09.6 123 125 120 115 3. 0:24:29.6 0:07:04.5 122 125 122 119 4. 0:33:02.1 0:08:32.5 126 127 122 120 | ||
| Trail-Grass Running 55:00 [3] 11.5 km (4:47 / km) | |
| ahr:128 max:139 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:10:40.4 0:10:40.4 121 123 117 72 2. 0:21:51.1 0:11:10.7 129 135 126 115 3. 0:30:54.2 0:09:03.1 134 139 132 127 4. 0:40:55.3 0:10:01.1 134 136 132 128 5. 0:50:00.1 0:09:04.8 133 138 134 129 6. 0:55:00.6 0:05:00.5 136 138 132 132 | ||
Sunday Aug 21 | ||
| Note | |
| slept:7.5 (rest day) | ||
| Extended rest day after "rest" day before. | ||
Saturday Aug 20 | ||
| Event: 2005 PNWOF and 2005 USA Champs | ||
| Note | |
| slept:7.0 (rest day) | ||
| Very active rest day - went to company picnic held in Wildwood at Morey's piers with free admission to the rides and Raging Waters waterpark. A lot of fun, tried almost all water and "dry" rides. Ended up at "free fall" drop down ride around 9PM - that was awesome!!! A long and slow lift, then short stop at the top, and ... 2 sec. free fall in the dark:))) | ||
Friday Aug 19 | ||
| Trail-Grass Running 48:00 [3] 10.5 km (4:34 / km) | |
| ahr:126 max:135 slept:7.5 shoes: Saucony Grid | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:09:47.1 0:09:47.1 127 128 120 73 2. 0:20:20.0 0:10:32.9 127 131 127 123 3. 0:29:24.2 0:09:04.2 131 133 128 123 4. 0:39:31.4 0:10:07.2 128 135 129 124 5. 0:48:00.3 0:08:28.9 131 132 128 126 | ||
Thursday Aug 18 | ||
| Trail-Grass Running 1:02:00 [3] 12.5 km (4:58 / km) | |
| ahr:129 max:144 slept:7.0 shoes: Saucony Grid | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:07:48.7 0:07:48.7 128 128 117 74 2. 0:22:59.1 0:15:10.4 130 132 127 119 3. 0:30:27.9 0:07:28.8 130 134 130 125 4. 0:41:10.0 0:10:42.1 130 136 130 124 5. 0:47:14.7 0:06:04.7 135 137 132 127 6. 0:53:14.3 0:05:59.6 131 144 136 131 7. 0:56:45.1 0:03:30.8 138 139 136 130 8. 1:02:01.3 0:05:16.2 138 140 135 134 | ||
Wednesday Aug 17 | ||
| Trail-Grass Running 43:00 [2] | |
| ahr:117 max:124 slept:7.0 shoes: Saucony Grid | ||
| Easy run, slow. Was late cause had to reinspect my car (replaced windshield due to crack).
Lap Time Lap Time HR Max Avg Min 1. 0:10:17.9 0:10:17.9 120 123 115 73 2. 0:21:28.2 0:11:10.3 120 124 120 117 3. 0:27:57.2 0:06:29.0 116 121 118 115 4. 0:43:01.6 0:15:04.4 119 121 115 110 | ||
| C • Did a bug hit it? 2 | ||
Tuesday Aug 16 | ||
| Trail-Grass Running 1:30:00 [3] 18.5 km (4:52 / km) +20m 4:50 / km | |
| ahr:126 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Longer easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:08:20.0 0:08:20.0 124 124 118 77 2. 0:24:49.7 0:16:29.7 122 127 124 120 3. 0:31:27.8 0:06:38.1 125 131 126 122 4. 0:44:42.4 0:13:14.6 131 131 125 121 5. 0:55:36.3 0:10:53.9 128 132 129 125 6. 1:04:52.7 0:09:16.4 129 132 129 124 7. 1:08:55.2 0:04:02.5 126 130 128 126 8. 1:15:14.6 0:06:19.4 126 129 126 123 9. 1:24:45.1 0:09:30.5 125 130 127 124 10. 1:30:00.5 0:05:15.4 128 131 126 124 | ||
Monday Aug 15 | ||
| Trail-Grass Running 57:00 [2] 11 km (5:11 / km) | |
| ahr:123 max:129 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Lap Time Lap Time HR Max Avg Min 1. 0:06:13.6 0:06:13.6 118 122 114 81 2. 0:10:23.0 0:04:09.4 122 127 121 116 3. 0:21:44.0 0:11:21.0 125 127 124 118 4. 0:31:17.0 0:09:33.0 127 129 125 118 5. 0:35:26.0 0:04:09.0 127 127 124 121 6. 0:42:04.0 0:06:38.0 124 128 125 122 7. 0:51:49.9 0:09:45.9 125 128 125 121 8. 0:57:00.4 0:05:10.5 128 128 124 123 | ||
Sunday Aug 14 | ||
| Event: Half-wit Half Marathon, Trail run | ||
| Orienteering race 1:26:48 [3] **** 9.2 km (9:26 / km) +355m 7:55 / km | |
| ahr:153 max:172 slept:7.5 shoes: VJ Integrator 2005 | ||
| DVOA Blue course at FCE.
Another great course by Mark Frank. Had one "big" mistake at #9 and several small (around 30 sec.). And sure I was wet, hot, and slow:)) | ||
Blue - Splits | ||
Saturday Aug 13 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Car inspection. | ||
Friday Aug 12 | ||
| Trail-Grass Running 1:07:00 [3] 13.5 km (4:58 / km) | |
| ahr:135 max:146 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. + 32C, 55%, feels like +36C.
Lap Time Lap Time HR Max Avg Min 1. 0:09:25.7 0:09:25.7 125 129 120 81 2. 0:22:50.9 0:13:25.2 136 138 129 121 3. 0:34:05.0 0:11:14.1 139 141 137 132 4. 0:45:18.0 0:11:13.0 144 145 140 135 5. 0:51:46.4 0:06:28.4 140 145 142 139 6. 1:01:45.8 0:09:59.4 145 146 143 139 7. 1:07:00.7 0:05:14.9 145 146 142 141 | ||
Thursday Aug 11 | ||
| Trail-Grass Running 1:01:00 [3] 12 km (5:05 / km) | |
| ahr:138 max:148 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. +33C, 49%, feels like +36C.
Lap Time Lap Time HR Max Avg Min Dist min/km 1. 0:09:02.6 0:09:02.6 127 136 124 82 2. 0:22:20.1 0:13:17.5 141 142 134 125 3. 0:33:41.5 0:11:21.4 142 144 141 135 4. 0:45:12.5 0:11:31.0 142 147 143 139 5. 0:51:45.1 0:06:32.6 141 146 143 140 6. 0:55:34.6 0:03:49.5 143 147 144 140 7. 1:01:00.4 0:05:25.8 148 148 142 141 | ||
Wednesday Aug 10 | ||
| Trail-Grass Running 56:30 [3] 11.5 km (4:55 / km) | |
| ahr:132 max:141 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. +28C, 72%, feels like +30C.
Lap Time Lap Time HR Max Avg Min 1. 0:06:18.6 0:06:18.6 120 123 115 75 2. 0:10:18.5 0:03:59.9 123 126 123 119 3. 0:21:21.9 0:11:03.4 134 137 130 122 4. 0:30:45.4 0:09:23.5 135 140 134 130 5. 0:34:53.1 0:04:07.7 137 141 136 133 6. 0:51:19.4 0:16:26.3 137 141 137 132 7. 0:56:30.6 0:05:11.2 140 141 136 136 | ||
Tuesday Aug 9 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Took one more rest day ... | ||
Monday Aug 8 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Rest day. | ||
Sunday Aug 7 | ||
| Orienteering race 2:01:55 [4] ***** 14.2 km (8:35 / km) +355m 7:38 / km | |
| ahr:134 max:151 slept:4.5 shoes: Sarva Duotech | ||
| Day 3 at Round Mountain.
Only 5 min. warmup or so. Started very slow, felt tired, legs didn't move. Not optimal route to #7.Slowed down approaching #11, lost about 2 min. Was so close to #13 but didn't see it (was behind tree), spent time to read map, relocate and attack again. Missed #18, looked around, then found a pit from which walked to the flag. Started looking for #20 one spur earlier. #23 - was confused with additional rocky feature between cliff and control site (actually it's very difficult to see small grey circle on the map). | ||
| Trail-Grass Running warm up/down 5:00 [2] | |
| slept:4.5 shoes: Sarva Duotech | ||
| Warmup. | ||
| Note | |
| Conclusion.
I could not run very well all days in Colorado, maybe the last day was the best from that point although being well behind leaders. The most clean run was at US Relay Champs where I was a little bit slow on few controls but did good navigation w/out major mistakes. Generaly I need several day to adopt to high altitude. Night-O was a complete disaster - I definetely wasn't ready for such technical map and course. Even wearing my glasses didn't help me to see well enough at night. And for sure, I need better light. | ||
Blue - Splits | ||
Saturday Aug 6 | ||
| Orienteering race 33:41 [4] ***** 4.18 km (8:03 / km) +165m 6:44 / km | |
| ahr:149 max:159 slept:7.0 shoes: VJ Integrator 2005 | ||
| Relay at Lake George. Second leg - Brown course.
The mani task for me was to stay with Mark Voit who is pretty fast. Unfortunately, he ran away and I didn't see him after #1. Instead, I saw Jim W. (BAOC) few hundred meters in front of me on the way to #2. But I couldn't keep pace and he disappeared half way to #3. So, the only choice I had just to do my best and keep moving. Slowly picked up #3 and #4. Next control was uphill with longer distance to go. Used my compass to move in right direction and counted crossed fences (actually last one wasn't a fence - power line). Was really surprise to see Mark Voit coming from top hill toward #5. That was promissing. Took different route to #6, Mark was few steps in front. He led me to #7 (another uphill leg). I closed gap between us to around 5-10m. On the way to #8 he was slow and stopped just before last reentrant and looked into his map. I passed him and cause I was lower few meters I could see control behind boulder on the hillside. Punched first and ran downhill. Mark caught me at #9 and sprinted toward #10 and maps/runners exchange area. He was fast:)) And I was so tired ... Finished ~20sec. behind him. | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2005 | ||
| Warmup. | ||
Brown - Splits | ||
Friday Aug 5 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2005 | ||
| Warmup. | ||
| Orienteering race 1:05:12 [4] **** 7.85 km (8:18 / km) +270m 7:05 / km | |
| ahr:137 max:154 slept:7.0 shoes: VJ Integrator 2005 | ||
| Day 2 at The new, New Blue Mountain.
Basically average performance. Started slow on the way to #1, then slightly faster. Did small mistake close to #3 and was very carefull (and slow) near #4. Bad route choice to #5, was a little bit confused somewhere in the middle to #6.Then everything went smoothly. Liked course ending. | ||
| Orienteering race (Night O) 1:24:08 [2] ***** +180m | |
| ahr:109 max:140 slept:7.0 shoes: Sarva Duotech | ||
| Night O at Manitou Lake.
Quit after 3rd control, walked to the finish. Everything looked good until I got my map. Proceed slowly to #1 using compass and trying to match map with surroundings. Couldn't see well even with glasses. I cannot complain my light was too bad, but it's definetely not good as real one with 20W bulb. Missed #1 on the first attempt but was lucky to find #2. Yes, I was too high and could not understand what is going on. Now I knew where I am, ran down the spur and punched #1. Ran back toward #2. Even I already was there few minutes ago, it wasn't easy to find it again. Lost about ~30 sec. Then there was #3. Chose bad route (down to the road insted of going up and along fence). Anyway, missed right reentrant by ~10m and ran till fence. Turned around, ran down spur and nailed control. Looked at my watch: 53 min.!!! There is no chance I could complete course on time. Made decision to go toward finish. | ||
blue - Splits | ||
Thursday Aug 4 | ||
| Orienteering race 1:18:33 [4] **** 7.12 km (11:02 / km) +435m 8:27 / km | |
| ahr:139 max:149 slept:6.0 shoes: VJ Integrator 2005 | ||
| Day 1 at Buena Vista.
Met Clem and Dasha in Denver, came back to camp at midnight. Felt better, but after start couldn't move fast enough. Bad route to #2, almost bubled #3. Was lucky at #13. Small bubles at #14 and #15. Big mistake at #19. Saw Vladimir who started in front of me and got confused a little bit. Found lower cliffs, climbed uphill and found control. Slow to the finish. | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: VJ Integrator 2005 | ||
| Warmup. | ||
Blue - Splits | ||
Wednesday Aug 3 | ||
| Event: Colorado Five-Day | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:5.0 shoes: VJ Integrator 2005 | ||
| My flight was delayed and we arrived at the camp around 2 AM local time.
Warmup before sprint. | ||
| Orienteering race 17:22 [4] **** 2.71 km (6:25 / km) +50m 5:52 / km | |
| ahr:154 max:162 slept:5.0 shoes: VJ Integrator 2005 | ||
| Attack Badger Sprint.
Was barely moving on high altitude. First time ever I walked on the sprint course more than third of the course. Noski :)) | ||
| Orienteering race 49:51 [4] **** 7.55 km (6:36 / km) +155m 5:59 / km | |
| ahr:152 max:157 slept:5.0 shoes: VJ Integrator 2005 | ||
| Chase at Badger Gulch.
Tried to stay with Vladimir and possibly catch Ted. Instead was running head to head with PG (he was moving very nice). Somehow managed to close gap with Vladimir near #9, stayed 20-30 m behind till #12, then passed him on uphill to #13. Did small mistake and Vladimir cut me by the end. Followed him to #14, he did mistake, but pushed hard and runaway from me. | ||
Prologue (Attack Badger Sprint) - Splits | ||
The Chase - Splits | ||
Tuesday Aug 2 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Flight to Colorado. | ||
Monday Aug 1 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Rest day. | ||