Training Archive: speedyIn the 31 days ending 2006-10-31:
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| 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 | T | ||||||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| Road Running (Pavement/Grass) 1:04:00 [3] 13.02 km (4:55 / km) | |
| ahr:128 max:136 slept:6.0 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Ran on the pavement with some parts on grass with 2 loops around HS.
Got my lovely pair of Salomon shoes from REI. It's really one of the shoes I can buy and go for rogaine w/out hesitation. Also bought pair of Inov8 Roclite 315 shoes for testing. Looks promissing even for light terrain orienteering. Have some concerns about top material, but we'll see. The bottom sole is designed for rough terrain. | ||
| C • So you got these cool off road shoes 2 | ||
Monday Oct 30 | ||
| Note | |
| (rest day) | ||
| Sort of rest day, was completely busy with upcoming A-meet. | ||
Sunday Oct 29 | ||
| Note | |
| DVOA: Washington's Crossing (Red) | ||
| Trail-Grass Running 15:00 [2] | |
| slept:8.0 shoes: VJ Integrator 2006 | ||
| Warmup before orienteering. | ||
| Orienteering 43:47 [4] ***** 8 km (5:28 / km) | |
| slept:8.0 shoes: VJ Integrator 2006 | ||
| DVOA meet at Washington's Crossing, Red course. | ||
| Orienteering (Controls pickup) 26:00 [2] | |
| slept:8.0 shoes: VJ Integrator 2006 | ||
| Some controls pickup after meet. Tired by the end. | ||
Red - Splits | ||
Saturday Oct 28 | ||
| Orienteering (Course setting) 34:00 [2] ***** | |
| ahr:119 max:142 slept:9.0 shoes: VJ Integrator 2005 | ||
| Drove to Batsto and field checked sprint controls, moved few of them and changed others. | ||
| Trail-Grass Running 6:30 [3] 1.4 km (4:39 / km) | |
| ahr:127 max:134 slept:9.0 shoes: VJ Integrator 2005 | ||
| Jogged to the start area. | ||
| Orienteering 1:01:40 [3] ***** 10.1 km (6:06 / km) | |
| ahr:145 max:158 slept:9.0 shoes: VJ Integrator 2005 | ||
| Ran Blue course, tried to do time trial, but quit after several controls and jogged the rest of the course. Had to double check one of the controls because I wasn't sure I was at correct place ... it's hard to find streamers anyway. | ||
Friday Oct 27 | ||
| Note | |
| 2 weeks to go. | ||
Thursday Oct 26 | ||
| Trail-Grass Running 51:00 [3] 10.37 km (4:55 / km) | |
| ahr:128 max:133 slept:6.5 weight:67kg shoes: Salomon XA Comp2 XCR | ||
| Once again, quick workout. | ||
Wednesday Oct 25 | ||
| Trail-Grass Running 1:00:15 [3] 12.7 km (4:45 / km) | |
| ahr:131 max:140 slept:6.5 weight:65.9kg shoes: Salomon XA Comp2 XCR | ||
| Same schedule as yesterday. This time had slightly more time for run and did my regular loop. There will be couple more days before it becomes dark, completely dark, in the evenings. Winter time is coming. | ||
Tuesday Oct 24 | ||
| Trail-Grass Running 47:30 [3] 9.66 km (4:55 / km) | |
| ahr:122 max:128 slept:6.0 weight:66.4kg shoes: Salomon XA Comp2 XCR | ||
| Easy run. Didin't have enough time between day and evening shifts at work for longer run. | ||
| C • Day and evening shifts? 2 | ||
Monday Oct 23 | ||
| Note | |
| BATONA-500: Last day to postmark without late fee. | ||
| Trail-Grass Running 55:15 [2] 11.05 km (5:00 / km) | |
| ahr:121 max:127 slept:6.0 weight:66.5kg shoes: Salomon XA Comp2 XCR | ||
| Easy and slow recovery run. | ||
| C • How's the upgrade 2 | ||
Sunday Oct 22 | ||
| Event: Rogaine at Joe Grant North | ||
| Note | |
| DVOA: French Creek East (Blue) - DVOA Long Champs. | ||
| Orienteering long 1:56:47 [3] 18 km (6:29 / km) | |
| shoes: VJ Integrator 2006 | ||
| DVOA Long Champs at FCE, Blue course.
Nice and pleasant midfall day. Comments to come later... | ||
Blue - Splits | ||
Saturday Oct 21 | ||
| Orienteering 48:00 [3] | |
| shoes: VJ Integrator 2005 | ||
| Jogged around Batsto area looking for sprint controls locations. | ||
Friday Oct 20 | ||
| Note | |
| 3 weeks to go. | ||
| Note | |
| slept:6.5 (rest day) | ||
| Was involved with the phase I of upcoming major software upgrade at my workplace which resulted in longer Friday night workday. So, rest day for me :) Will do test-run of Blue course for the Batona-500, Day 1 tomorrow morning and "sniff" selected features for the sprint as well. | ||
| C • What? 2 | ||
Thursday Oct 19 | ||
| Trail-Grass Running 1:02:30 [3] 13.39 km (4:40 / km) | |
| ahr:131 max:158 slept:6.5 weight:65.7kg shoes: Saucony Grid | ||
| Easy run with 5 strides in the middle. Splits:
35 (142/150) + 1:12; 35 (140/151) + 1:10; 33 (142/154) + 1:14; 33 (145/155) + 1:11; 33 (147/157) + 1:09; | ||
Wednesday Oct 18 | ||
| Trail-Grass Running 51:30 [3] 11 km (4:41 / km) | |
| ahr:123 max:131 slept:6.5 weight:66.8kg shoes: Saucony Grid | ||
| Easy run, this time had time to run on trails and grass. | ||
Tuesday Oct 17 | ||
| Road Running 39:00 [3] 8.05 km (4:51 / km) | |
| ahr:126 max:131 slept:7.0 weight:66.7kg shoes: Salomon XA Pro 3D (2006) | ||
| Late evening "road-swimming" :)) Windy, rainy, and wet. Anyway, still better than nothing.
Need to buy new shoes, this pair is completely trashed after last Saturday run at Batsto. They worked pretty well keeping in minds I ran one rogaine with total mileage over 1k. It's time to retire them. | ||
Sunday Oct 15 | ||
| Event: Hudson Highlander | ||
| Orienteering race (Long) 3:27:19 [4] ***** 26.3 km (7:53 / km) | |
| ahr:144 max:164 spiked:25/25c slept:5.5 shoes: Sarva Duotech | ||
| Hudson Highlander XI.
Finished 4th overall just couple minutes or so behind leaders. Lost them just on last uphill toward next to last control. Warmed up on the way to the start, probably not enough, but didn't have other options because of time frame. First leg was King of the mountain followed with trail run. Was in the leading "train" and we missed turn from the road to the trail, but realised just in time - added extra climb:) Then was running with John F., Jon T. and Eddie in front of me. At #3 Clem and Flavius joined us and we were running together for several controls. At #6 we splitted, part of us went down to the trail and I and Eddie went more straight line. Lost to John F. several hundreds meters, but ended up with Flavius at first exchange. Saw Eddie and Clem coming to transition area when I and Flavius left it. Second map was a technical part of Highlander. Was running with Flavius (almost till the end), then at #9 Eddie joined us and we maintained our group for the rest of the course. At second exchange area we were told John F. was couple minutes in front (probably 5min.) of us. At #23 I was stuck in green, lost just 30 seconds and saw John followed by Eddie flying toward control, Flavius was in front of them. Basically, I didn't recover after that small bubble, was about 50m behind pack. In addition to that couple controls before I lost one of my contacts, so, my vision was affected and everything looked pretty funny:( Decided just to follow them and keep visual contact. Unfortunately, they got away on the last uphill and from there I started my own slow race. I'm glad I didn't lose too much time at #24, unfortunately my race was done and I jogged toward finish. Pleased with 4th place. This year started with water waist-belt and at transition area switched to camelback (2L). I think that was great solution. Had my GU and Gookinaid throughout the race and used them as soon as I needed. | ||
| C • You had a good run!! 2 | ||
XI - Splits | ||
Saturday Oct 14 | ||
| Course Hiking 1:00:00 [1] ***** | |
| shoes: Salomon XA Pro 3D (2006) | ||
| Controls vetting with Rick at Batsto for the BATONA-500 event. Spent about 2-2.5 hours, but can credit only for an hour. | ||
| Trail-Grass Running warm up/down 14:00 [2] 2.9 km (4:50 / km) | |
| rhr:45 slept:8.5 weight:66.3kg shoes: Salomon XA Pro 3D (2006) | ||
| Warmup on the way from start area to parking lot and back. | ||
| Orienteering 1:02:24 [3] ***** 9.7 km (6:26 / km) +100m 6:07 / km | |
| max:144 spiked:158/rhr:45 slept:8.5 weight:66.3kg shoes: Salomon XA Pro 3D (2006) | ||
| Ran and jogged (walked) Blue course. Moved one streamer with stick to a new location. Got confused in several places, overall if you pay attention to the "gentle" terrain features then you are safe. Some places are very runnable, in some you have to fight with blue-berry bushes (from knee high to waist high). Last several controls will push you to the top speed.
In most places it was hard to see streamers (or just metal sticks) and that slowed me down. Next time will do time trial. Lower legs protection is highly recommended. | ||
Friday Oct 13 | ||
| Event: 7th World Rogaine Championships | ||
| Note | |
| (rest day) | ||
| Involuntary rest day. Will pick it up tomorrow. | ||
| Note | |
| 4 weeks to go. | ||
Thursday Oct 12 | ||
| Trail-Grass Running 54:00 [3] 11.17 km (4:50 / km) | |
| ahr:130 max:139 slept:6.5 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run in the dark :(( | ||
Wednesday Oct 11 | ||
| Trail-Grass Running 55:30 [3] 11.29 km (4:55 / km) | |
| ahr:126 max:133 slept:7.0 weight:66.7kg shoes: Salomon XA Pro 3D (2006) | ||
| It was rainy and wet, and then it became dark ... | ||
Tuesday Oct 10 | ||
| Trail-Grass Running 57:00 [3] 12.8 km (4:27 / km) | |
| ahr:131 max:143 slept:7.0 weight:65.9kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with nice tempo. Felt too good ... | ||
Monday Oct 9 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Planned to run tonight, but it didn't happen. | ||
Sunday Oct 8 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup before race. | ||
| Orienteering race (Long) 1:45:19 [4] ***** 15.55 km (6:46 / km) | |
| ahr:152 max:185 spiked:18/22c slept:6.0 shoes: VJ Integrator 2006 | ||
| NAOC - Long.
Knew it will be not easy race, especially after yesterday middle distance. The only advantage I had it was an early start time (I enjoy to run alone). Plan in general was to avoid "stupid" mistakes and run fast on trails (if there is a route choice). Leaving #2 headed 90 degrees in wrong direction, but realised it after I crossed stream (which I should not cross). It was too late to change "wrong" route, so, went a little bit around loosing about 3 min. on that leg. Then everything was pretty much Okay with bad micro-route choices or hesitation near controls. At #11 I lost another 2 min. or so. That was just no luck cause I was standing above control and could not see it. Spent some time wandering around until I saw "crowd" in the reentrant. At that point Sergey and John T. got ahead of me. Ran for few controls with Sergey, then John T. till the longest leg. He went almost straight line and I headed on the trail around, cutting through to another trail. Slowed down by the end of that leg when I got into trail-maze (probably lost 30 sec. over there trying to match map and trails). But then I did another stupid mistake: left control in approximate direction toward #20, hit the trail and started running on it without knowing what trail I'm on. After awhile I was completely lost and couldn't find my location on the map. Plus I got distracted by others ... hit Red control on the top-hill, located myself on map, ran toward small lake (to make sure I was right) and from there hit control. I lost exactly the same amount of time to John T. that I gained on long leg (met him at control). Last controls were Okay. Conclusion: I have a reasonable speed and can do good navigation myself. Unfortunately, I tend to do few mistakes, but each of them are very time-expensive. And sure I have problem leaving controls in wrong directions. | ||
| Note | |
| (injured) | ||
| BTW, I got sort of interesting injury. Near #11 I was going through some bushes. At one point I turned my head left and one of the sticks got deep into my right ear. Very distracting. It took me awhile to get rid of that distraction. I think I got some scratches inside the ear; it doesn't hurt, but feels really weird. | ||
Long Course 8 - Splits | ||
Saturday Oct 7 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup before race. | ||
| Orienteering race 41:47 [3] ***** 5.29 km (7:54 / km) | |
| ahr:151 max:165 spiked:14/17c slept:6.5 shoes: VJ Integrator 2006 | ||
| NAOC - middle.
I really regret I didn't run on model map. That could be very helpful during race. Anyway, was moving really slow, but at #2 cought up to the guy started 2 min. in front of me. Then we were running sort of together. On the way to #10 we chose slightly different approaches. At #12 we were together again. Then we once again separated but this time I headed up wrong direction and ended up at #14 instead of #13. Punched, double checked clue, and realised I'm at wrong control. Lost 5 minutes on such stupid mistake. Then I just couldn't run faster than light jog. | ||
Middle Course 8 - Splits | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup before Sprint. | ||
| Orienteering race (Sprint) 17:38 [5] ***** 3.1 km (5:41 / km) +15m 5:33 / km | |
| max:175 spiked:17/18c slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| NAOC - Sprint.
It suppose to be extremely fast race and it almost was. Basically it is sort of races I should do well, but not this time. Managed to make one bubble (overran control by good 20-30m when was chasing Wyatt started 2 min. in front of me) and couple other stupid things. Anyway, total time lost is over 1 minute. The only finish chute was perfect:) I think all this driving time in the morning (and night before) somehow affected performance cause I didn't feel like running fast enough or putting full effort into race. | ||
| C • I wonder if you should warm up... 3 | ||
Sprint 4 - Splits | ||
Thursday Oct 5 | ||
| Note | |
| (rest day) | ||
| Driving to NAOC. Sort of rest day, but it's not. | ||
Wednesday Oct 4 | ||
| Trail-Grass Running 1:03:00 [3] 13.76 km (4:35 / km) | |
| ahr:32 max:161 slept:7.0 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with 5 strides by the end. | ||
Tuesday Oct 3 | ||
| Trail-Grass Running 57:15 [3] 11.9 km (4:49 / km) | |
| ahr:126 max:134 slept:7.0 weight:66.1kg shoes: Salomon XA Pro 3D (2006) | ||
| Once again was late after business trip up north, so, ran mostly in the dark. | ||
Monday Oct 2 | ||
| Note | |
| (rest day) | ||
| Trip back from California (tired, no training tonight). Week 24. | ||
Sunday Oct 1 | ||
| Event: Susquehanna Stumble IX | ||
| Orienteering warm up/down 15:00 [2] ***** | |
| shoes: Salomon XA Pro 3D (2006) | ||
| Controls setup and check for the training. | ||
| Orienteering 21:41 [3] ***** 2.33 km (9:18 / km) +135m 7:13 / km | |
| ahr:148 spiked:11/12c shoes: Salomon XA Pro 3D (2006) | ||
| BAOC Sprint rerun at JMP, backwards. | ||
| Orienteering 16:44 [4] ***** 2.33 km (7:11 / km) +135m 5:34 / km | |
| ahr:155 max:163 spiked:12/12c shoes: Salomon XA Pro 3D (2006) | ||
| BAOC Sprint rerun at JMP, forward. | ||
| C • Nice to see you're still speed... 2 | ||
Sprint - Splits | ||