Training Archive: speedyIn the 31 days ending 2005-10-31:
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| 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 | S | M | ||||||||||||||||||||||||||||||||
Monday Oct 31 | ||
| Treadmill tempo 49:30 [4] 6.5 mi (7:37 / mi) | |
| ahr:128 max:156 slept:5.5 weight:68kg shoes: Saucony Grid | ||
| Incline 3%.
6.5mph - 4:30 min. warmup (HR 111avg/117max); 7.5mph - 20 min. (HR 114avg/139max) 8.0mph - 15 min. (HR 137avg/142max) 8.5mph - 10 min. (HR 148avg/156max) Planned to run at 9mph for 5 last minutes, but unfortunatelly was interrupted by some folk who decided he has to watch his favorite TV while walking/running on treadmill. I hate public GYM's especially their 30 minutes rule for treadmills. And what is really sad is that half of treadmills were free. Next time shall get other treadmill possibly in the corner so no one could claim it for watching their TV program:)) Or will talk to manager about cancelling my contract ... maybe that could somehow work cause I need more than 30 minutes of running on treadmill. | ||
| C • Dude - why did you go to GYM yesterday? 5 | ||
| Strength 55:00 [3] | |
| ahr:107 max:131 slept:5.5 weight:68kg shoes: Saucony Grid | ||
| Abs, arms, legs, stretching. | ||
| Note | |
| slept:5.5 weight:67.6kg | ||
| Hot sauna 25 min. (2x10min. with cold shower between and after). | ||
Sunday Oct 30 | ||
| Trail-Grass Running warm up/down 15:00 [2] +30m | |
| ahr:126 max:140 slept:6.5 shoes: VJ Integrator 2005 | ||
| Warmup. | ||
| Orienteering race 41:23 [4] ***** 6.5 km (6:22 / km) +125m 5:48 / km | |
| ahr:159 max:168 spiked:13/15c slept:6.5 shoes: VJ Integrator 2005 | ||
| DVOA meet at Washington Crossing SP, Red course.
Nice course and runnable terrain except few areas. In general good run, did only couple small bubbles mostly near/in control circles (like hesitation or simply could not see flags). Total time lost around 45 sec. Was slow running through briars ... | ||
| Orienteering (Controls pickup) 31:30 [2] ***** 2.8 km (11:15 / km) +40m 10:30 / km | |
| ahr:128 max:148 14c slept:6.5 shoes: VJ Integrator 2005 | ||
| Controls pickup. | ||
| Course Hiking 1:25:55 [1] 4.9 km (17:32 / km) +90m 16:04 / km | |
| shoes: VJ Integrator 2005 | ||
| Green course walking with Dasha before controls pick up. | ||
Red - Splits | ||
Friday Oct 28 | ||
| Trail-Grass Running 45:00 [2] 9 km (5:00 / km) | |
| ahr:124 max:129 slept:7.0 shoes: Saucony Grid | ||
| Easy run. | ||
Thursday Oct 27 | ||
| Trail-Grass Running tempo 53:45 [3] 11.5 km (4:40 / km) | |
| ahr:130 max:142 slept:7.0 shoes: Saucony Grid | ||
| Tempo run. It was dark again by the end. | ||
| Trail-Grass Running warm up/down 2:15 [2] | |
| slept:7.0 shoes: Saucony Grid | ||
| Cooldown. | ||
| Note | |
| Unfortunately, my right ankle still hurts a little bit. I see my membership in RAT Club will be longer ... | ||
Wednesday Oct 26 | ||
| Trail-Grass Running 53:30 [3] 11.5 km (4:39 / km) | |
| ahr:132 max:141 slept:7.5 shoes: Saucony Grid | ||
| Tempo run. Tried to complete workout before darkness, but last 15 minutes of run on trail was in complete night time and I was w/out my headlight. | ||
| Trail-Grass Running warm up/down 2:30 [2] | |
| shoes: Saucony Grid | ||
| Cooldown. | ||
Tuesday Oct 25 | ||
| Treadmill 40:00 [3] 5.0 mi (7:59 / mi) | |
| ahr:132 max:143 slept:7.5 shoes: Saucony Grid | ||
| Easy run at 3% incline.
10 min. at 6.5mph - warmup/cooldown. 30 min. at 7.5mph - steady run. | ||
| Cross-training 25:00 [3] 3.0 mi (8:20 / mi) | |
| ahr:129 max:143 slept:7.5 weight:67.6kg shoes: Saucony Grid | ||
| First try was an aerobic run upto 155HR. Quit after first 5 minutes cause it became too hard keep 60rpm.
Switched to Hills workout level 7. | ||
| C • Ahh! The cross trainer... 4 | ||
| Strength 15:00 [3] | |
| ahr:96 max:116 slept:7.5 weight:67.6kg shoes: Saucony Grid | ||
| Abs, biceps, and stretching. | ||
| Note | |
| slept:7.5 weight:67.1kg | ||
| Hot sauna ~25-30 minutes. | ||
Monday Oct 24 | ||
| Treadmill 55:00 [3] 6.75 mi (8:09 / mi) | |
| slept:7.5 weight:68kg shoes: Saucony Grid | ||
| Easy run (incline 3%):
10 min. at 6.5mph - warmup/cooldown 45 min. at 7.5mph. (very boring, but wasn't alone) Plus 2 min. regular treadmill cooldown routing. | ||
| Strength 29:30 [2] | |
| slept:7.5 weight:68kg shoes: Saucony Grid | ||
| Abs, arms, legs, and streching for 5 min. | ||
Sunday Oct 23 | ||
| Orienteering race 1:08:26 [4] ***** 7.75 km (8:50 / km) +360m 7:10 / km | |
| ahr:153 max:165 spiked:19/22c slept:7.5 shoes: VJ Integrator 2005 | ||
| Mid-Atlantic champs at Nolde park, PA.
Good run. Did couple mistakes. Was careful on downhills and stuck few times in briars. Taping saved my r.ankle two times. | ||
Red - Splits | ||
Saturday Oct 22 | ||
| Event: O in the (*) Oaks | ||
| Orienteering 26:51 [3] 4.5 km (5:58 / km) +75m 5:30 / km | |
| slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Yellow+White courses at Willows. | ||
Thursday Oct 20 | ||
| Trail-Grass Running 55:05 [3] 11.5 km (4:47 / km) | |
| ahr:127 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, same as yesterday but slightly faster. | ||
Wednesday Oct 19 | ||
| Trail-Grass Running 56:00 [3] 11.5 km (4:52 / km) | |
| ahr:128 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run late at evening with headlamp. | ||
Tuesday Oct 18 | ||
| Trail-Grass Running 1:02:00 [2] 12 km (5:10 / km) | |
| ahr:123 max:131 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, slightly longer. | ||
Monday Oct 17 | ||
| Trail-Grass Running 48:30 [3] 9.5 km (5:06 / km) | |
| ahr:125 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Sunday Oct 16 | ||
| Orienteering race 1:36:35 [3] ***** 8.72 km (11:05 / km) +360m 9:11 / km | |
| ahr:141 max:157 spiked:20/21c slept:7.5 shoes: VJ Integrator 2005 | ||
| Boulder Dash, Day 2, Blue course (8.72km/270m).
Taped right ankle again. Planned same tactics - run on trails and jog-walk in the woods. Ankle wasn't very happy this time, so, started very slow and walked all downhill legs. Looked for any possibility to stay longer on trails. Had couple mistakes, in general good navigation but very slow speed in the woods. | ||
| Note | |
| Very enjoyable orienteering weekend, nice forest and good map. Extremely wet, muddy, and rainy conditions on the Day 1 added some extra fun. | ||
Blue Day 2 - Splits | ||
Saturday Oct 15 | ||
| Event: Boulder Dash | ||
| Orienteering race 1:39:50 [3] ***** 9 km (11:06 / km) +835m 7:35 / km | |
| ahr:150 max:166 spiked:19/21c slept:6.0 shoes: VJ Integrator 2005 | ||
| Boulder Dash, Day 1, Blue course (9km/365m).
Drove night before throughout heavy rain storm for the last 3.5 hour (max avg. speed ~50mph - even with 4WD car was like "drunk cow on the ice"). Taped my right ankle - first time in my life (anyway was planning to use elastic bandage). Actually, it helped in such wet and slippery condition. Took it easy, mostly concentrated on my right ankle: ran harder on the trails only, jogged-walked off the trails. Ankle started hurt by the end, but was OK. Had couple big (3-4 minutes) mistakes and a lot of small ones, mostly hesitation near control flags. | ||
| Note | |
| Interesting fact: my Polar S625X watch measered over 800m climb in comparison with 370m official?! | ||
Blue day 1 - Splits | ||
Thursday Oct 13 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| slept:7.0 shoes: Saucony Grid | ||
| Due to none-stop rainfall went to GYM. Easy run at 3% incline.
2 x 5 min at 6.5mph - warmup/cooldown 2 x 15 min. at 7mph 1 x 5 min. at 8mph | ||
| Weights 25:00 [2] | |
| slept:7.0 weight:67.4kg shoes: Saucony Grid | ||
| Abs, arms, and ankles followed with 5 min. of streching and hot sauna for 20 min. | ||
Wednesday Oct 12 | ||
| Trail-Grass Running 57:00 [2] 11.5 km (4:57 / km) | |
| ahr:131 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run at wet trails. By the end it was dark, so, slowed down to avoid possible injuries. Ankle was OK, but I have to be careful. | ||
| C • Hmmm.. I'm still behind. 2 | ||
Tuesday Oct 11 | ||
| Trail-Grass Running 56:00 [3] 11.5 km (4:52 / km) | |
| ahr:127 max:135 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. Light rain and wet trails. Right ankle was OK.
I'm back to training camp:)) | ||
| C • Where is training camp? 2 | ||
Monday Oct 10 | ||
| Note | |
| slept:7.5 (injured) (rest day) | ||
| Decided to skip workout and give my ankle one more rest day. | ||
Sunday Oct 9 | ||
| Event: Iron Hill | ||
| Orienteering 1:07:27 [3] ***** 8 km (8:26 / km) +190m 7:32 / km | |
| ahr:144 max:164 slept:7.0 (injured) shoes: VJ Integrator 2005 | ||
| DVOA meet at Iron Hill, red course. Took it easy, right ankle still not good enough to run through forest. | ||
| Hiking - Jogging 40:00 [2] | |
| slept:7.0 | ||
| Walking and jogging around Eastern College, Wayne with Svetlana. | ||
Red - Splits | ||
Friday Oct 7 | ||
| Trail-Grass Running 43:30 [2] 8.5 km (5:07 / km) | |
| ahr:126 max:135 slept:7.5 (injured) shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Thursday Oct 6 | ||
| Trail-Grass Running 44:00 [2] 8.5 km (5:11 / km) | |
| ahr:123 max:132 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Wednesday Oct 5 | ||
| Note | |
| slept:7.0 | ||
| Legs feel good, will try to do some light jog ... | ||
| Trail-Grass Running 45:00 [2] 8.5 km (5:18 / km) | |
| ahr:119 max:128 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
| C • 1 | ||
Tuesday Oct 4 | ||
| Note | |
| slept:7.5 (injured) (rest day) | ||
| One more day off. Right ankle still hurts.
Will have more time for research of new opportunities:)) | ||
| C • What opportunities? 4 | ||
Monday Oct 3 | ||
| Note | |
| slept:7.5 (injured) (rest day) | ||
| Twisted my right ankle just few minutes after start at Highlander. It wasn't toooo bad, I could able to run, but today I think I'll better take a rest day and try somehow to "fix" ankle. | ||
Sunday Oct 2 | ||
| Event: Hudson Highlander X | ||
| Orienteering race 4:54:10 [4] ***** 27 km (10:54 / km) +1185m 8:56 / km | |
| ahr:141 max:169 slept:5.5 shoes: Sarva Duotech | ||
| Highlander X.
Was in good reasonably shape after vacation. Started in front of the pack, twisted ankle right away after the start on some small down hill(maybe about couple minutes into race), and missed left turn ... at #1 was almost 2 minutes behind leader and never managed to recover. Ran first loop alone passing several slower people. Trail sprint-run added some challenges after all streamers just disappeared (and my bad vision did not help at all). So, second half ran with Samantha (she started trail-run 10-20 sec. behind me). After first aid station was together with Samantha, did small mistake at #10, but Mihai and Florin "saved" us from doing bigger one:)) Then ran with them until Mihai injuried his leg on the way to #17. Did several minutes mistake at #14. Legs started cramping time to time, mostly on the uphills. Arriving at aid station saw Samantha leaving (she was couple minutes in front of me and Florin). Spent ~5 minutes at aid station drinking and eating, but when Joe B. passed station almost without stopping, decided to go ... Slow run till next control #19 on the trail. On the way to #20 legs were cramping a lot more, so, walked most of the time. Now, Florin and Joe were behind me. But I was too tired and legs did not feel good enough. Passed finish area, jog, then walked trying to avoid any major mistakes. Anyway was confused at #25 (or #24?) standing just few tens meters away of correct features. Turned around and saw Florin comming in ... He led to the next control and now we had only finish chute which was ~400m. Pushed harder, passed Florin, saw finish area, Florin switched gear to the maximum and passed me from behind. So, lost 0.2 sec.:)) | ||
- Splits | ||
Saturday Oct 1 | ||
| Trail-Grass Running 43:00 [2] 8.5 km (5:04 / km) | |
| ahr:124 max:131 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||