Training Archive: speedyIn the 7 days ending 2006-05-06:
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| S | M | T | W | H | F | S | |||||||
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. | ||
Sunday Apr 30 | ||
| Orienteering long 2:48:22 [3]***** 23.9 km (7:03 / km) +610m 6:15 / km | |
| ahr:145 max:161 26c slept:7.5 shoes: Sarva Duotech | ||
| US Short & Long Champs. Day 2.
Felt mutch better than yesterday, but not enough to run so long distance. Had few mistakes, couple really bad route choices, and just slow performance in general. Climbed wrong reentrant on the way to #1, but quickly figured out and ran back 50m or so. On the way to #2 was caught by Nick Duca, ran with him 2/3 to #3, but couldn't stick with him. Then was bad route to #5 and probably about 45-60sec. error near control (now I can see mutch better route). Was stuck in green on the way to #7. At #9 Wil Smith passed me and I saw him till #13. On the downhill toward aid station twisted right ankle, nothing bad, but ... next time will tape it especially on the rocky terrain. Leaving #12 cheered "Big" Eddie and he finally got me at #19. Stopped at aid station to have 2 cups of water, turned around and couldn't see Eddie anymore. He was gone:) I definetely like to run alone. Approaching #20 hit stick into my face just missing right eye by inch. Stopped for a minute to determine damage. Fortunately got only small bruise. After that was really slow on the next leg and missed #21 - lost around 3 minutes. Rest was OK, but really slow. Conclusion, I'm not ready for a long distance (more than 2:30 hour) run. Plus, shoes choice was incorrect - had to cross one marsh leaving #16 and they really got heavy for awhile. BTW, I got 99.95% GPS coverage!!! There was a weak signal for 100-200m only. | ||
Blue 2 (Long-O) - Splits | ||