Wednesday Oct 31 |
 | Stretching (Morning) 20:00 [0] | |
| weight:67.8kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 25min., other - 5min. |
| Note | |
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| US Champs 2002 (QOC, South Fork, VA), Day 1 and Day 2 maps (courtesy of PG). |
Tuesday Oct 30 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 25min., other - 5min. |
| Other (EMS) 15:00 [0] | |
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Monday Oct 29 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 25min., other - 5min. |
| Note | |
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| Knee(s) report: sore, really sore, but manageable.
And it looks I can handle 2 days of orienteering. |
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| C • Sure... 2 |
Sunday Oct 28 |
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| Event: DVOA - Green Lane
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| Stretching (Morning) 20:00 [0] | |
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| Trail-Grass Running warm up/down 10:00 [2] | |
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| Warmup |
| Orienteering race 1:00:59 [4] **** 9.26 km (6:35 / km) +230m 5:51 / km | |
| ahr:163 max:173 20c shoes: VJ Integrator 2007 |
| DVOA meet @ Green Lane, Red course.
Official distance 7.7km.
Similar performance as yesterday, no big problems, but not clean. Took few safe route choices like trails. The "biggest" time lost near #15 in the green surronded with boulders and looking for mapped rootstock among few more unmapped. Sloppy on the way to #18 plus got stuck in green near control. Slow approaching #2 and near #3, lost a bit at #6 (where I saw flag but could not believe it was already mine), slowed down just before #9 and whole way toward #10. Other than that, no problems, except the biggest one - out of shape.
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| Trail-Grass Running warm up/down 5:00 [1] | |
| shoes: VJ Integrator 2007 |
| Cooldown. |
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Red - Splits |
Saturday Oct 27 |
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| Event: DVOA - Washington's Crossing
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| Event: DVOA - Myrick
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| Stretching (Morning) 20:00 [0] | |
| weight:68.3kg |
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| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator 2006 |
| Warmup. |
| Orienteering race 40:05 [4] **** 6.92 km (5:48 / km) +150m 5:14 / km | |
| ahr:170 max:176 18c shoes: VJ Integrator 2006 |
| DVOA meet @ Washington Crossing SP, Red course.
Official distance 6.3km.
What to say? Had few small, really small bubbles. Sloppy on the way to #1 and #11, not optimal route through some nasty green (turned a bit too early) on the way to #12. Everything else sort of Okay, may be just 5-10sec. hesitance here and there, nothing major. |
| Trail-Grass Running warm up/down 5:00 [2] | |
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| Cooldown with j-man. |
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Red - Splits |
Friday Oct 26 |
| Stretching (Morning) 20:00 [0] | |
| weight:68.3kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 25min., other - 5min. |
Thursday Oct 25 |
| Stretching (Morning) 20:00 [0] | |
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| Strength (Kneehab) 25:00 [0] | |
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Wednesday Oct 24 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.9kg |
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| Strength (Kneehab) 25:00 [0] | |
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| Kneehab - 20min., other - 5min. |
| Other (EMS) 15:00 [0] | |
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Tuesday Oct 23 |
| Stretching (Morning) 20:00 [0] | |
| weight:68kg |
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| Strength (Kneehab) 25:00 [0] | |
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| Kneehab - 20min., other - 5min. |
| Other (EMS) 15:00 [0] | |
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Monday Oct 22 |
| Stretching (Morning) 20:00 [0] | |
| weight:68.2kg |
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| C • How was the stair test? 5 |
Sunday Oct 21 |
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| Event: DVOA Elk Neck
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| Stretching (Morning) 25:00 [0] | |
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| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: Inov8 RocLite 315 |
| Warmup. |
| Orienteering 1:42:28 [3] **** +230m | |
| shoes: Inov8 RocLite 315 |
| DVOA meet @ Elk Neck SP, MD - Red course.
Official distance 8.3km.
Way too much work day(s) before (or was it night?). I'm glad I drove down to the O-meet, nice, warm and sunny weather. Did have any kind of ambitions for running red course because my current training shape is really bad. Knee(s) was as usual, a little bit sore, but because I sort of used to that discomfort, it didn't bother me at the beginning.
It wasn't motivated when I missed 1st control and spent too much time circling in the green. After several minutes, decided to get back to the trail and reattack control. At that moment I realised that there is a very nice attack point which I didn't see before - fence corner near the trail. Made 90 degrees turn, ran down the hill and found control w/out problem. Suppose to be more carefull approaching first control. Then looked at the map for the #2 and chose right route on the trail, but by the time I reached it I unfolded map and saw left route, which looked better and I believe it was faster (but because I didn't executed it at first, time was comparable to others). 2-3-4 were Okay, just slow in the green. Route to #5 was through a lot of green and greener areas, but no trouble with the flag (a bit slower near control). #6 - again through the green, some hesitation near control, too many similar features. Now was time for the first big bubble - #7. Actually, it wasn't bad when I found the control first time. I knew exactly where I was going down along reentrant to the bottom and then turning left in right direction (like 100m away from control location). And I found flag, looked at my clue sheet and @#$% have read wrong number :)) Spent some time looking for my control, finally hit the same one once again, looked at the number, looked at clue sheet and realized it was indeed my control. #8-9 no problem. After that, another bubble. Went sort of straight line toward #10, but was forced by green briars to get around. Then stood on the trail for a minute deciding what way to go - on the trail or staright through the green. Decided to go straight and everything was Okay, I found all the features on my way I was expecting too see, but then approachig control went lower and missed flag, looked in the wrong place for awhile, then looked at the map and went higher, and found control. #11 - another bubble. Stayed with my initial plan, followed correct reentrant, hit reentrants junction, and ran toward control location. Didn't find, ran to another reentrant, then a bit lower, finaly got back to the trail, relocated, ran to the same reentrants juction I was before, but this time I found the flag behind rootstock - nicely placed so you can not see it at all. #12 was Okay, but slow. #13 missed but hit trail, turned around, ran a bit lower and hit the flag. #14-16 no problems, just more slower - at that point my knees really felt sore (especially after last fall when I slightly hit my left - bad one - knee; basically it was enough too slow me down even more).
As of today, Monday evening, knees are definetely sore. |
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| C • That is noski! 3 |
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Red - Splits |
Saturday Oct 20 |
| Stretching (Morning) 25:00 [0] | |
| weight:67.5kg |
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Friday Oct 19 |
| Stretching (Morning) 25:00 [0] | |
| weight:67.7kg |
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| Strength (Kneehab) 25:00 [0] | |
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| Kneehab - 20min., other - 5min. |
Thursday Oct 18 |
| Stretching (Morning) 20:00 [0] | |
| slept:7.0 weight:67.8kg |
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| Strength (Kneehab) 25:00 [0] | |
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| Kneehab - 20min., other - 5min. |
| Note | |
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The effort has the potential to pay off handsomely sooner or later. |
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| C • huh? 6 |
Wednesday Oct 17 |
| Stretching (Morning) 20:00 [0] | |
| slept:5.5 |
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| Strength (Kneehab) 25:00 [0] | |
| weight:68.2kg |
| Kneehab - 20min., other - 5min. |
| Other (EMS) 15:00 [0] | |
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Tuesday Oct 16 |
| Stretching (Morning) 20:00 [0] | |
| slept:6.5 weight:68.2kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min.
-----------------------------------------------
Post-race knee report.
What to say, it was really sore for the couple of days. This time I was running really hard (for my current shape), thankfully distance/time were on the short side. As of today, knees are back to previous state of pain/dscomfort. No major complication, except I have to work more this week and probably next one as well (behind schedule ...). |
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| C • Where's the post-race knee ... 2 |
| Other (EMS) 15:00 [0] | |
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Monday Oct 15 |
| Stretching (Morning) 15:00 [0] | |
| weight:68.1kg |
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Sunday Oct 14 |
| Stretching (Morning) 15:00 [0] | |
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| Trail-Grass Running warm up/down 10:00 [2] 1.61 km (6:13 / km) | |
| ahr:131 max:148 shoes: Inov8 RocLite 315 |
| Warmup. |
| Orienteering race (Sprint) 10:46 [4] **** 1.99 km (5:25 / km) | |
| ahr:166 max:176 spiked:10/12c shoes: Inov8 RocLite 315 |
| DVOA meet @ Egelmans park. Sprint.
Official distance 1.63km/55m.
I didn't know what direction others were running from the start, so, I started one way and my first control was exactly opposite direction. Missed 10-15 second or so. #2-3 were Okay, maybe just a bit too slow. On the way to #4 was lower than I needed and had to climb some extra meters. Then missed few seconds on the way to #7, saw another control and for some reason run to check number (even knowing it wasn't mine). Leaving #7 had to go through some light green, which wasn't pleasant. Everything else was Okay, just not too fast. Without all the bubbles time could be under 10 min. |
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| C • You won Green & Sprint, w/i... 2 |
| Orienteering race 35:46 [4] **** 5.45 km (6:34 / km) | |
| ahr:165 max:175 spiked:21/21c shoes: Inov8 RocLite 315 |
| DVOA meet @ Egelmans park. Green course.
Official distance 4.85km/195m.
Gave Anglica about 5 min. headstart. Several controls were same as Sprint, which helped a little bit. I didn't have any major problems at all, maybe just some hesitation near controls or half-way through. My route to #13 wasn't perfect either - went down to the stream and stayed on the trail, which disapeared later. Better route was to run on the road, pavement definetely faster. I moved pretty well for the person w/out proper training, got Angelica near #14. I thought I could catch her earlier, but she was moving Okay as well. Unfortunately she could not stay with me and I ran away gaining 2 more minutes.
Nice effort for injuried person. I have to run even faster in order to get some positive points in DVOA ranking. |
| Trail-Grass Running warm up/down 6:00 [2] 0.77 km (7:48 / km) | |
| ahr:122 max:127 shoes: Inov8 RocLite 315 |
| Cooldown. |
| Stretching 15:00 [0] | |
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Saturday Oct 13 |
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| Event: 2007 Western States Orienteering Championships
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| Stretching (Morning) 25:00 [0] | |
| slept:8.5 weight:67.6kg |
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| Strength 5:00 [0] | |
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| Sit ups 4x15 (with the ball). |
| Trail-Grass Running 32:00 [2] 5.87 km (5:27 / km) | |
| shoes: Inov8 RocLite 315 |
| Valley Forge-Chesterbrook loop. |
Friday Oct 12 |
| Stretching (Morning) 20:00 [0] | |
| slept:7.0 |
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| Strength (Kneehab) 30:00 [0] | |
| weight:68.2kg |
| Kneehab - 20min., other - 10min. |
| Other (EMS) 15:00 [0] | |
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Thursday Oct 11 |
| Stretching (Morning) 20:00 [0] | |
| slept:7.0 weight:68kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min. |
| Other (EMS) 15:00 [0] | |
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Wednesday Oct 10 |
| Stretching (Morning) 20:00 [0] | |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min. |
| Other (EMS) 15:00 [0] | |
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Tuesday Oct 9 |
| Stretching (Morning) 20:00 [0] | |
| slept:7.0 weight:67.7kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min. |
| Other (EMS) 15:00 [0] | |
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Monday Oct 8 |
| Stretching (Morning) 20:00 [0] | |
| slept:4.5 weight:67kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min. |
Sunday Oct 7 |
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| Event: Susquehanna Stumble X
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| Event: Hudson Highlander 2007
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| Note | |
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|  |
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| C • Has Christina seen that?? 24 |
| Stretching (Morning) 15:00 [0] | |
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| Orienteering 1:32:47 [3] **** 12.22 km (7:36 / km) +198m 7:01 / km | |
| ahr:162 max:173 spiked:23/26c shoes: VJ Integrator 2007 |
| Short-Stumble.
Official distance 9.6km.
There were no Hihglander or Long Stumble for me, not yet. Maybe next year :) Anyway, tried to keep up with all the fastest guys and it was working till I lost about 30sec. trying to get through light green. Then leaders were gone plus following control added some more minutes into total lost time. Missed trail on the way to first window, but it wasn't too bad, just not optimal (c-b-a-d-e). Then Long-Stumble had an extra window and all guys ran other direction. Looked at compass only after leaving control before second window and that wasn't a good idea. Missed my first control in the second window, very badly. Stopped and tried to match terrain with the map, but it didn't work. Walked up the hill till trail to relocate. Lost a lot over there. Relocated and executed window opposite way than initial. Next several controls were Okay except "p" control in the third window where I was distracted by unmapped ditch. At that point I got tired and tried not to push hard, just jogging and walking some uphills, bu no more any mistakes or bubbles.
Knees were sore, but not too bad. |
| Stretching 15:00 [0] | |
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| After the race. |
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Short - Splits |
Saturday Oct 6 |
| Stretching (Morning) 20:00 [0] | |
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Friday Oct 5 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.3kg |
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| Strength (Kneehab) 30:00 [0] | |
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| Kneehab - 20min., other - 10min. |
Thursday Oct 4 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.2kg |
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| Strength (Kneehab) 30:00 [0] | |
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| 20min. - kneehab, 10min. - other. |
| Other (EMS) 15:00 [0] | |
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Wednesday Oct 3 |
| Stretching (Morning) 20:00 [0] | |
| weight:67.2kg |
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| Cross-training (Elliptical) 30:00 [3] 3.25 mi (9:13 / mi) | |
| max:144 |
| Level 11, hills. Kept 70-75RPM. |
| Cross-training (Stationary bicycle) 30:00 [2] | |
| max:105 |
| Level 11, hills. |
| Other (EMS) 15:00 [0] | |
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Tuesday Oct 2 |
| Stretching (Morning) 25:00 [0] | |
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| Knees are better than yesterday, at least no more any signs of soreness. Still, left one failed on staircase test. |
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| C • What is this test? 4 |
| Strength (Kneehab) 30:00 [0] | |
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| Usual stuff, kneehab for 20 min. plus few more exercises. |
| Other (EMS) 15:00 [0] | |
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| L.knee. |
Monday Oct 1 |
| Stretching (Morning) 10:00 [0] | |
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| Both knees are sore from yesterday's race, especailly left one. |
| Strength (Kneehab) 30:00 [0] | |
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| Usual stuff for kneehab plus some other things inhouse followed by icing. Not ready for GYM tonight. |
| Note | |
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| TNT @ Shore 2007 edition. |
| Note | |
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| Will try new ointment - Ревматин. |
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