Training Archive: speedyIn the 7 days ending 2006-05-07:
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| M | T | W | H | F | S | S | ||||||||
Sunday May 7 | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:6.0 shoes: VJ Integrator 2005 | ||
| West Point, Day 2.
Warmup before race, didn't have enough time due to the first start time. | ||
| Orienteering race 1:44:00 [3]***** 12.45 km (8:21 / km) +440m 7:06 / km | |
| ahr:142 max:158 22c slept:6.0 shoes: VJ Integrator 2005 | ||
| West Point, Day 2, Blue course at Deep Hollow map (9.58km/440m).
I got the first start time of the day, which happened for me first time. Never opened orienteering race before:) But it looks I really like to run alone in the woods. A bit slow start for the first 3 controls. Was stuck in green on the way to #6 (lost ~30sec.). Then there were three controls on the hillside of the biggest mountain in the area. Plus there are so many rocks and cliffs on it ... Tried to be very carefull, but missed #8 a little bit (was slightly lower), #9 was Okay, and then lost at least 10 min. at #10: basically, I was 10-15m higher standing at the bottom of other cliff but could not see anything through the thick vegitation (young green trees). Spent awhile trying to relocate which was extremely tricky. Went down, below right cliff and saw control from there - climbed back several contours. Rest of the course did match better, sometimes slowing down in control circles. The only exception #16 where I was confused and lost another 1:30-2 min. Was 5th overall, lost 16 min. to a leader. | ||
Blue 2 - Splits | ||
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. | ||