Training Archive: speedyIn the 31 days ending 2006-05-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 May 31 | ||
| Trail-Grass Running 56:30 [3] 11.65 km (4:51 / km) | |
| ahr:124 max:130 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Tuesday May 30 | ||
| Trail-Grass Running 48:00 [2] 9.5 km (5:03 / km) | |
| ahr:120 max:127 rhr:49 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Recovery run, legs felt OK. | ||
Monday May 29 | ||
| Note | |
| rhr:49 (rest day) | ||
| Still, rest day ... | ||
| C • Resting your ankle, or enjoyin... 6 | ||
Saturday May 27 | ||
| Event: SVO Memorial Day Weekend ROGAINE | ||
| Orienteering race (Rogaine) 5:56:21 [4] ** 35 km (10:11 / km) | |
| ahr:135 max:161 spiked:16/16c slept:7.0 shoes: Sarva Duotech | ||
| SVO Rogaine at Michaux SF, 6hr version with j-man "the power", team "Speed and Power".
1-st place, 749pt out of 1710 (43.8%). Our route: Start-40-21-61-31-20-74-55-73-53-44-25-60-45-72-51-24-Finish. Nice rogaine venue, courses and weather. The only thing missed was no water stops for 6/12 hr teams. Route design took about 30 min. or less, anyway, we were ready just on time. Initial calculation showed more than 30km in total distance with a lot of climb. Started pretty fast on the road toward #40 averaging 5:05 min/km. Were slightly left and probably we lost about 2 min. near control. Then was first real climb toward #21, were a little bit confused approaching control, stopped to make a desicion, but flag was just 15m away. Hit #61 w/out problems and headed toward #23, but half-way desided to skip small pointer control which required a lot of climb. Instead, went to #31. That was really confusing leg and I'm still thinking flag wasn't at right place but in the circle. #20 and #74 w/out problems. Took 4 min. rest at #74. On the way to #55 saw a lot of extra trails and we went higher on the hill side but hit stream and ran down along it. Now we faced a "killer-climb" control #73, spent about 15 min. only on the climb. At that point we were 3 hours into the course. All way up I was behind j-man who showed super-power. Now I see why he is on US team:) After that I felt extremely tired. On the down hill from #53 my legs started cramping and my camelback was almost empty. On that leg we stopped twice for several minutes, one time for water refill with stream water (added 2 more liters). Extra GU and water helped to fight with cramps for the next hour or so. #44 and #25 were Okay, but #60 involved a lot of bare rocks and fallen trees. #45 Okay, missed #72 by 100m, but road on the hill top was a good catching feature. Now we were racing with the time: 4km left and only 40 min. to go. Doable but no time for mistakes. #51 was a tricky control, but somehow we found it and now it was finish chute via #24. At the finish we had 3 spare minutes. Very pleased with result and performance. J-man did fine navigation throughout the course. Really have problem with the hills - need to do more stair-running due to lack of any hills around my home area. | ||
| C • molotoki 1 | ||
Thursday May 25 | ||
| Note | |
| Cannot promise (will know late afternoon), but will try to attend TNT @ Media. Someone needs a professional speed trainer over there:)) | ||
| C • I found the demons in the 305 3 | ||
| Trail-Grass Running 55:00 [3] 11.65 km (4:43 / km) | |
| ahr:133 max:141 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Was late and missed TNT. Easy run. | ||
| C • Hmmm.. Are you going to drive ... 4 | ||
Wednesday May 24 | ||
| Trail-Grass Running 56:00 [3] 11.65 km (4:48 / km) | |
| ahr:127 max:138 rhr:48 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, nothing special. | ||
| C • A Rogaine for your ankle, eh? 2 | ||
Tuesday May 23 | ||
| Trail-Grass Running 49:00 [2] 9.6 km (5:06 / km) | |
| ahr:122 max:127 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| BP=123/77.
Nice slow and easy run. | ||
| Note | |
| Got my first contacts and now should try them for 2-3 hour/day till next Tuesday. Then, if everything is Okay, will order package and wear them at O-events. I hope this will resolve some vision problems and I'll able to see farest features and objects. | ||
| C • Look out now. He can see the ... 3 | ||
Monday May 22 | ||
| Note | |
| slept:7.0 (injured) | ||
| MBP=130/80.
After yesterday race at Hickory Run my right ankle hurts more than in the past 2 weeks (reinjuried at US Long champs). This week is going to be light. | ||
| C • How light? 5 | ||
Sunday May 21 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: Sarva Duotech | ||
| Warmup before race. | ||
| Orienteering race 1:33:06 [3] ***** 12.14 km (7:40 / km) | |
| ahr:145 max:160 11c slept:7.5 shoes: Sarva Duotech | ||
| DVOA O-meet at Hickory Run, blue course.
Nice course, not too steep, not too green. Unfortunately made several mistakes, two of them were big enough ... | ||
- Splits | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| Trail-Grass Running 46:00 [2] 9.3 km (4:57 / km) | |
| ahr:123 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, was tired but decided to run anyway. | ||
Thursday May 18 | ||
| Trail-Grass Running 54:00 [2] 11.2 km (4:49 / km) | |
| ahr:118 max:125 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another easy slow run, enjoyed light rain and then beautiful rainbow and sun. | ||
Wednesday May 17 | ||
| Trail-Grass Running 58:00 [3] 12.83 km (4:31 / km) | |
| ahr:132 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, tempo like to keep HR above 131bpm. | ||
Tuesday May 16 | ||
| Trail-Grass Running 1:01:00 [3] 12.73 km (4:48 / km) | |
| ahr:122 max:131 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Nice easy run, nothing specific. Glad I rested yesterday after Billygoat race. | ||
Monday May 15 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Had an appointment with Comcast technician to fix my Internet connection which was on and off for the last several days w/out any cause. | ||
| C • ROGAINEs 5 | ||
Sunday May 14 | ||
| Event: 28th Annual Billygoat Run | ||
| Orienteering race 1:40:57 [4] ***** 12.8 km (7:53 / km) +450m 6:42 / km | |
| ahr:154 max:167 26c slept:7.5 shoes: VJ Integrator 2005 | ||
| Billygoat race.
There was a strong field of competitors: Neil, Boris, John, Ross, and Gerg, Randy, and others. Lets say, I pleased with my overall placement and still a little bit surprised. It was very interesting and exciting race, probably the most enjoyable Billygoat I ran since 2004. Started really good and kept with leaders on the way to #1 and #2. Then was a longer leg to #3 and runners spread out. Found myself running behind Boris to #3 and Ross was just right there too. Fork - went to the left following Boris, Ross went right. Tried to catch up with Boris, but he was moving faster than me uphill and I lost him with leader (John and Neil). Was alone at #5 and #6 but heard pack comming behind me. Slowed down near #7 and pack of several runners caught me up and I ran with them for the most of the race. Skipped #10 and we got leader at #11. They were moving fast, way too fast for me ... stayed with pack. On the way to #20 got away from the pack and now I was running with Peter. Around #23 pack was again with us, but we splitted again on the way to #24. I chose left route traversing hillside. Approaching #24 saw John coming from opposite direction?! That was real surprise. Anyway, now we were three of us: John, Ross, and I. John took off after #25 and Ross behind him speeding up toward last control #26. John went more straight line and Ross - left closer to the stream. Looked at map and saw green along straight line, so, went left too following Ross. He was first at #26, I too match time trying to punch and John got me there. Took off toward finish, Ross 10 meters or so in front of me. He was first at the field but was moving slower than I expected. So, I sprinted finish chute and crossed line third. | ||
| Trail-Grass Running warm up/down 5:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| A very short warmup before Billygoat. | ||
- Splits | ||
Saturday May 13 | ||
| Event: Pre-Billygoat Sprints | ||
| Road Running warm up/down 10:00 [2] 1.6 km (6:15 / km) | |
| ahr:114 max:129 slept:7.5 shoes: VJ Integrator 2005 | ||
| Warmup before Billygoat sprints. | ||
| Orienteering race 16:30 [4] **** 2.4 km (6:52 / km) +50m 6:14 / km | |
| ahr:158 max:170 6c slept:7.5 shoes: VJ Integrator 2005 | ||
| Billygoat Sprint 1.
Beginning of the race was w/out big problems, but after #4 something happened and I got completely off my route to #5. It's hard to explain. The only thing I can say: I was running away from #5 toward #6. Then I figured it out (seeing pond on my left!?) and somehow relocated to the correct trail, hit #5 w/out problem but race was done, lost too match time, so, was just jogging for the rest of the course and hoped to do better on the second sprint. | ||
| Orienteering race 15:22 [4] **** 2.35 km (6:32 / km) +45m 5:58 / km | |
| ahr:160 max:170 5c slept:7.5 shoes: VJ Integrator 2005 | ||
| Billygoat Sprint 2.
What can I say? There are days when you should stay home and don't go out and run in the woods. Maybe the magic number 13 has some bad influance on me. Anyway, once again really bad run, lost 2 min. at #2 where Boris got me, tried to stay with him, but it wasn't my day ... lost more approaching #4. "Never give up" - yes, I found all controls, result is really bad, but I finished race. | ||
Sprint #1 (Yellow) - Splits | ||
Sprint #2 (Green) - Splits | ||
Thursday May 11 | ||
| Trail-Grass Running 48:00 [2] 9 km (5:20 / km) | |
| ahr:123 max:134 rhr:47 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run before rain came in ... | ||
| C • Billygoat! 7 | ||
Wednesday May 10 | ||
| Trail-Grass Running 1:01:30 [2] 12.4 km (4:58 / km) | |
| ahr:123 max:128 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, felt a little bit tired. | ||
| C • Trade in the Ferrari 2 | ||
Tuesday May 9 | ||
| Trail-Grass Running 58:00 [3] 12.83 km (4:31 / km) | |
| ahr:129 max:136 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run; had to push a little bit to keep HR in 130-133bpm zone.
eBP=133/79 (after workout). | ||
Monday May 8 | ||
| Trail-Grass Running 53:30 [2] 10.4 km (5:09 / km) | |
| ahr:115 max:123 rhr:46 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Nice slow recovery run.
P.S. Right ankle hurts, but not too bad (doesn't bother if I run on flat) - it was serious stress for it during last weekend. Taping definetely helped to prevent more damage. Upcomming Billygoat will be the last hard race this month. Then will start preparation for the rogaine, one of them ... | ||
Sunday May 7 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: VJ Integrator 2005 | ||
| West Point, Day 2.
Warmup before race, didn't have enough time due to the first start time. | ||
| Orienteering race 1:44:00 [3] ***** 12.45 km (8:21 / km) +440m 7:06 / km | |
| ahr:142 max:158 22c slept:6.0 shoes: VJ Integrator 2005 | ||
| West Point, Day 2, Blue course at Deep Hollow map (9.58km/440m).
I got the first start time of the day, which happened for me first time. Never opened orienteering race before:) But it looks I really like to run alone in the woods. A bit slow start for the first 3 controls. Was stuck in green on the way to #6 (lost ~30sec.). Then there were three controls on the hillside of the biggest mountain in the area. Plus there are so many rocks and cliffs on it ... Tried to be very carefull, but missed #8 a little bit (was slightly lower), #9 was Okay, and then lost at least 10 min. at #10: basically, I was 10-15m higher standing at the bottom of other cliff but could not see anything through the thick vegitation (young green trees). Spent awhile trying to relocate which was extremely tricky. Went down, below right cliff and saw control from there - climbed back several contours. Rest of the course did match better, sometimes slowing down in control circles. The only exception #16 where I was confused and lost another 1:30-2 min. Was 5th overall, lost 16 min. to a leader. | ||
Blue 2 - Splits | ||
Saturday May 6 | ||
| Event: West Point A meet | ||
| Trail-Grass Running warm up/down 25:00 [2] 3.75 km (6:40 / km) | |
| ahr:126 max:141 slept:6.5 shoes: VJ Integrator 2005 | ||
| West Point.
Warmup on the way to the start area with Mr. B. | ||
| Orienteering race 1:22:33 [3] ***** 9.34 km (8:50 / km) +410m 7:15 / km | |
| ahr:151 max:166 19c slept:6.5 shoes: VJ Integrator 2005 | ||
| West Point, Day 1, Blue course at Long Pond Mountain map (7.52km/410m).
Reasonably good race for me, did one big mistake, around 5-7 min. near #3 where I was way too low on the hillsidesurronded with all these rocks and cliffs. After awhile relocated back to the stream (there was a control on the cliff, probably green course). Then realized my problem and climbed up the hill. The rest of course was Okay with some small hesitations or not optimal route choices. Was 3rd overall, John F. showed his speed and advantage of home terrain. | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator 2005 | ||
| Warmup before Sprint. | ||
| Orienteering race (Sprint) 17:54 [5] **** 3.33 km (5:23 / km) +100m 4:40 / km | |
| ahr:166 max:175 18c slept:6.5 shoes: VJ Integrator 2005 | ||
| West Point, Day 1, Sprint at Camp Buckner.
Great course and show by PG. As anyone else was a bit tired after first race earlier. Started reasonably fast, but then slowed down. Lost about 10sec. in the green on way to #2. Very slow on the uphill to #6, ran around cliff at #8, then tried to cut through the field on the way to #10, jumped over one fence, but at that point hit several meters high cliff, so was forced to run around. Very tired #11-#13. Slowed down for the next couple controls. Then was a final loop #16-18 crossing finish area, pushed hard at the finish shut: ran at average HR ~171bpm reaching max 175 at the finish sprint. Ran clean w/out any mistakes, only slowing down a little bit in the forest legs. | ||
| Course Hiking 15:00 [1] | |
| shoes: Salomon XA Pro 3D (2006) | ||
| Several Sprint controls pickup. | ||
Blue 1 - Splits | ||
West Point Sprint (Team fundraiser) - Splits | ||
Thursday May 4 | ||
| Trail-Grass Running 1:30:00 [2] 16.73 km (5:23 / km) | |
| rhr:48 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT Media edition. Longer slow-to-easy run with Clem. | ||
| C • Did you get the close-by job y... 8 | ||
Wednesday May 3 | ||
| Trail-Grass Running 1:08:00 [3] 14.55 km (4:40 / km) | |
| ahr:129 max:137 rhr:48 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Longer easy run, started slow (~5min/km) for the 15-20 min., then pick up speed (~4:30min/km). | ||
Tuesday May 2 | ||
| Trail-Grass Running 1:00:30 [2] 12.4 km (4:53 / km) | |
| ahr:121 max:127 rhr:48 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Nice recovery run. Felt good, right ankle didn't bother me, but has some side pain. | ||
Monday May 1 | ||
| Note | |
| 7th WRC Regular Entry opens. Fee 200 AUD. Ends Aug 31st. | ||
| Note | |
| slept:7.5 (rest day) | ||
| Week 24.
Felt good for recovery run, but decided to skip it in order to rest my rught ankle which I lightly twisted again during US Long Champs. | ||