Training Archive: speedyIn the 31 days ending 2007-05-31:
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| 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 | H | ||||||||||||||||||||||||||||
Thursday May 31 | ||
| Stretching (Morning) 30:00 [1] | |
| Stretching (Evening) 30:00 [1] | |
Wednesday May 30 | ||
| Stretching (Morning) 20:00 [1] | |
| Cross-training (Evening) 45:00 [1] | |
| Physiotherapy session. It took me more than one hour but there were a lot of talks ... | ||
| Stretching (Evening) 30:00 [1] | |
Tuesday May 29 | ||
| Stretching (Morning) 15:00 [1] | |
| Didn't have enough time for longer stretching. Anyway, my legs are sore and all muscles hurt as result of heavy running abuse 3 days in the raw after long break ... Knees are still holding, left hurts a bit more which is not surprise at all. We'll see ...
Trip to NYC. | ||
| C • You're stretching as much as I... 5 | ||
| Stretching (Evening) 15:00 [1] | |
| Short stretching before bed-time. | ||
| C • stretching 8 | ||
Monday May 28 | ||
| Stretching 30:00 [1] | |
| Orienteering 35:00 [3] **** 6 km (5:50 / km) | |
| max:172 spiked:10/11c (injured) shoes: VJ Integrator 2006 | ||
| Relay, 3 legs.
Time and distance approximate. Really fun relay organized by Greg B. In general ran Okay, faster on the first leg, a bit slower on the second, and more slower on the third leg, where I managed to make probably 1-2 min. bubble (lets say my route was windy on the way to #2). | ||
| Orienteering warm up/down 15:00 [2] **** 1.66 km (9:02 / km) | |
| ahr:126 max:138 3c (injured) shoes: VJ Integrator 2006 | ||
| Controls pickup as cooldown. | ||
Sunday May 27 | ||
| Trail-Grass Running warm up/down 10:00 [1] | |
| shoes: VJ Integrator 2006 | ||
| Warmup before O-race. | ||
| Stretching 30:00 [1] | |
| Stretching in the morning, after O-race, and at night. | ||
| Orienteering 2:07:30 [3] ***** 14.29 km (8:55 / km) +500m 7:36 / km | |
| ahr:153 max:171 spiked:16/19c (injured) shoes: VJ Integrator 2006 | ||
| DVOA meet @ Stuckey Pond (Delaware Water Gap), Blue course.
Official distance 11.95km. After short warmup and stretching started slowly toward first control testing both knees, especially at all downhills. In #2 vicinity met Greg B. wandering around, so, I joined him. At that point he headed toward nearby trail to relocate and I continued contouring, then turned around and ran a bit higher spotting control. Then #3-7 I ran in front and Greg 20-50m behind, but he passed me at #8 where I lost some time. Then we ran completely different routes and met again at #9 (where more than 50% of all runner lost a lot of time). More than half way to #11 we ran again different routes but met approaching it. #13 - Greg ran right route and beat me by 1 minute, I did left route. I saw him later on the trail behind me after I left #14 toward #15. Approaching #15 my legs started cramping, but that was a water control and I used my second GU and drunk 2 cups of water. But even that didn't help - 2 weeks w/out running made difference - I walked almost whole way through next 3 controls. Ran toward #19, but very slowly. Was glad to finish that course, felt really tired. I could feel knees here and there through the course, but it wasn't too bad. | ||
Blue - Splits | ||
Saturday May 26 | ||
| Note | |
| DVOA Jukola training camp @ Delaware Water Gap. | ||
| Stretching (Morning) 30:00 [1] | |
| Stretching (Evening) 15:00 [1] | |
| Orienteering (Night-O) 1:14:39 [3] **** 8.18 km (9:08 / km) | |
| ahr:158 max:175 spiked:14/18c (injured) shoes: Sarva Duotech | ||
| First run in last 2 weeks. Could feel discomfort in the left knee at the beginning, then it was better. Ran first couple controls behind Chris, but passed him on the way to #4 and ran away. At #5-6 saw Clem and Greg A., but they disappeared in the dark halfway to #7. Missed #7 (couldn't see saddle behind fallen tree), missed #8 to the left, but managed to find my way... #9-10 were Okay, then missed #11, but hit cliff and knew where it was. Big bubble around # 12 - missread map and was looking for control in the reentrant looking down from the hillside but not on the spur. Did a loop around hill top. At that point Chris caught me. Ran behind him on the way to #13. Leaving that control (which was close to start/finish area) I decided that it was enough for the first time in 2 weeks, plus I felt pain in my left knee. Close to #14 I turned toward finish, but then looked at map and saw that only 5 controls left and really short loop. Immediately changed my plan and continued course following Chris who was well in front of me. Ran together toward #16-17, and he was more accurate going to #18 and finished few seconds in front.
Conclusion. It wasn't bad, definetely need a better lights for such kind of orienteering. Chris was a bit slower but made less mistakes and managed to pass me. Good for him, no he'll run night leg at Jukola :) Knees held Okay but still not perfect. | ||
Friday May 25 | ||
| Stretching (Morning) 30:00 [1] | |
| How about high power job?! | ||
| Stretching (Evening) 45:00 [1] | |
| Plus some strength exercises. | ||
Thursday May 24 | ||
| Stretching (Morning) 25:00 [1] | |
| Stretching (Evening) 55:00 [1] | |
| PT session. | ||
Wednesday May 23 | ||
| Stretching (Morning) 1:30:00 [1] | |
| 15 min. stretching at home and then 90 min.
PT session (it took me longer than I thought). | ||
| Stretching (Evening) 25:00 [1] | |
Tuesday May 22 | ||
| Stretching (Morning) 30:00 [1] | |
| Stretching (Evening) 30:00 [1] | |
Monday May 21 | ||
| Stretching (Morning) 15:00 [1] | |
| Started Ibuprofen course (3x200mg/day) for next 2 weeks by some of the club members recommendation (don't remember name of the guy talked with yesterday). | ||
| Stretching (Evening) 30:00 [1] | |
| PT session. | ||
Sunday May 20 | ||
| Stretching (Morning) 30:00 [1] | |
| DVOA meet @ Hibernia SP.
===================== Didn't bring my O-stuff on purpose to avoid any chances to run. Instead, helped at finish. | ||
Saturday May 19 | ||
| Event: Billygoat | ||
| Stretching (Morning) 30:00 [1] | |
Friday May 18 | ||
| Note | |
| Physiotherapist gave me some stretching exercises for now.
P.S. No running for another week or so. | ||
| Stretching (Evening) 30:00 [1] | |
Thursday May 17 | ||
| Note | |
| Got my X-Ray films and saw doctor again. Both knees are due for physiotherapy. | ||
| C • X-rays 3 | ||
Wednesday May 16 | ||
| Note | |
| This is what happen when you don't pay attention to traffic and STOP signs.
My damage (total repair ~$2200): 
And his damage: 
Conclusion: I have to install part of towing package to extend hitch and prevent idiots from "kissing" back of my car :) | ||
| C • Car 2 | ||
Monday May 14 | ||
| Note | |
| L.knee is not good today :(
P.S. Just noticed that book in my office - Mastering Microsoft Access 2000 Development by Alison Balter. Alison Balter?! Hmmmmmm ... | ||
| C • You were supposed to take 2 weeks off. 15 | ||
| Note | |
| Started tapering: Belgian White, Lost, Ice Cream and Icing. | ||
| C • Tapering.... 1 | ||
Sunday May 13 | ||
| Event: DVOA Tyler State Park | ||
| Orienteering race (Sprint) 15:52 [4] *** 3.23 km (4:55 / km) +35m 4:40 / km | |
| ahr:156 max:167 spiked:12/13c (injured) shoes: VJ Integrator 2006 | ||
| DVOA - Tyler SP, Sprint.
Official distance 2.8km. It was my first run after TT last week. L.knee wasn't too bad, felt it only at the very beginning and somewhere on the trail near the end. Slowed down and that helped. | ||
| Orienteering race 1:07:42 [3] **** 11.96 km (5:40 / km) +155m 5:19 / km | |
| ahr:151 max:164 spiked:20/21c (injured) shoes: VJ Integrator 2006 | ||
| DVOA, Typer SP, Red (forked).
Official distance 9km. Chose 3a, 10b, and 14a. Nice combination of easy open fields terrain and several forked controls. Made it more interesting. Again, knee was Okay for the most of the run except few downhill and trail running routes. | ||
Red - Splits | ||
Sprint - Splits | ||
Friday May 11 | ||
| Event: Vilnius 2007 | ||
| Note | |
| Saw doc today. First impression, nothing really bad with knees. Schedulled for X-Ray tomorrow morning. | ||
| C • email retry 2 | ||
Monday May 7 | ||
| Note | |
| (rest day) | ||
| Week 20 - No running for whole week.
+--------------------------------------+ | 7 years in US anniversary. | +--------------------------------------+ | ||
| C • ga ga ga 4 | ||
Sunday May 6 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup before race. | ||
| C • email 6 | ||
| Orienteering long 1:55:19 [3] ***** 17.03 km (6:46 / km) | |
| ahr:145 max:158 spiked:21/25c (injured) shoes: VJ Integrator 2006 | ||
| Team Trials, Day 3, Classic/Long.
Official distance 12.89km. Another complicated terrain with heavy navigation. Started slowly, missed a little bit #1, messy route to #3, small bubble near #7. First long leg to #9 stayed on the trail (right option), but missed the point when it turned ... Lost time near #14 (probably 30-45sec.) and #23. In general, I could not run full speed. I really enjoyed all 3 days of Team Trials. New and very complicated terrain. | ||
Day 3: Blue - Splits | ||
Saturday May 5 | ||
| Trail-Grass Running warm up/down 30:00 [2] 3 km (10:00 / km) | |
| shoes: VJ Integrator 2006 | ||
| Warmup before race. | ||
| Orienteering race 47:12 [4] ***** 7.03 km (6:43 / km) +240m 5:44 / km | |
| ahr:153 max:165 spiked:10/16c (injured) shoes: VJ Integrator 2006 | ||
| Team Trials, Day 2, Middle.
Official distance 5.54km. Preview of competition map didn't promise an easy orienteering. I never ran in such terrain, very complicated. Really bad route to #1, lost some time near #2, bad route to #3 and #4. Then it was better for several controls. Again, bad route to and near #8, missed a bit #9, absolutely dumb execution of #11. Too many mistakes ... | ||
Day 2: Blue/Green - Splits | ||
Friday May 4 | ||
| Event: US Team Trials | ||
| Trail-Grass Running warm up/down 45:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Long warmup before sprint. | ||
| Orienteering race (Sprint) 16:16 [4] **** 3.22 km (5:03 / km) +65m 4:35 / km | |
| ahr:164 max:174 spiked:12/13c (injured) shoes: VJ Integrator 2006 | ||
| Team Trials, Day 1, Sprint.
Official distance 2.98km. Well, hoped for better result. Unfortunately, I was a bit slower and mistake on the way to #1 did help at all. Then two bad route choices, #4 and #9, added vital seconds to total time. At least I could sprint out from last control :) | ||
Sprint TT (Red/Blue) - Splits | ||
Wednesday May 2 | ||
| Trail-Grass Running 45:00 [2] 9.17 km (4:54 / km) | |
| ahr:121 max:133 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Slow and easy. | ||
| Note | |
| To keep it on the same page with teammates today's menu item is ... Spring Heat Spiced Wheat Belgian-style Ale (Limited Edition). | ||
| C • Belgian beer 2 | ||
Tuesday May 1 | ||
| Trail-Grass Running 50:30 [2] 10.37 km (4:52 / km) | |
| ahr:121 max:132 slept:8.0 weight:66.9kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy and slow run.
Blue Moon Belgian White afterwards. | ||
| C • why not duvel? 4 | ||