Training Archive: speedyIn the 7 days ending 2005-10-16:
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| M | T | W | H | F | S | S | |||||||
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. | ||