Training Archive: speedyIn the 7 days ending 2006-09-16:
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| S | M | T | W | H | F | S | |||||||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2005 | ||
| Warmup before farsta. | ||
| Orienteering race 1:08:01 [3]***** 9.4 km (7:14 / km) +320m 6:11 / km | |
| ahr:158 max:168 spiked:17/19c slept:7.0 shoes: VJ Integrator 2005 | ||
| Farsta at HR.
On the first loop stayed with the group for the first 3 controls, then we went different directions and I was alone. Then I saw Clem for the next 4 controls and Greg for half of leg. On the second loop saw Eric and he led me into one of the controls. After that we went to the different controls. Picked up one of the juniors for couple of controls, then was alone again. Didn't have big problems at all, maybe some hesitation in tricky parts. Felt a little bit tired by the end. | ||
| Orienteering race (Night-O) 41:21 [3]***** 4.6 km (8:59 / km) +160m 7:39 / km | |
| ahr:142 max:161 spiked:7/8c slept:7.0 shoes: VJ Integrator 2005 | ||
| Night-O at Hickory Run.
Probably that was my best Night-O so far, it wasn't too long anyway, but really enjoyable. Twice enjoyable cause I didn't lost:) Ten times enjoyable cause I won:)) Clem's big lights brought another victory. Started too aggressively on the way to the first control and paid for that (was probably 50-75m away from the right place), relocated and found it w/out problem. Way to the #2 was lying through some green, but feature to look for was big enough. Next was Okay. #4 was a key leg. Ran till the road, crossed creek, and climbed up, didn't see trail, but found rocky area, which led me straight onto trail. Stayed on trail and from the curve climbed up following sort of spur. Saw control from the distance, JJ was coming from opposite direction. Straight to #5 on bearing, down to the road toward #6, at this point Ross was running with me. Then he missed #7 and spent 10-15 sec looking at control number, clue , and running away Ross. Punched, straight to #8 and finish. Tried to run easy all way, felt good enough. | ||
Farsta - Splits | ||
Advanced - Splits | ||
Friday Sep 15 | ||
| Trail-Grass Running 50:00 [3]10.43 km (4:48 / km) | |
| ahr:126 max:139 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, shorter loop. | ||
Thursday Sep 14 | ||
| Trail-Grass Running 1:08:30 [3]14.6 km (4:42 / km) | |
| ahr:137 max:166 slept:7.5 weight:65.5kg shoes: Salomon XA Pro 3D (2006) | ||
| Another day, another run, same loop but with 5 strides closer to the end. Splits:
32 (153/163) + 1:13; 32 (152/163) + 1:16; 32 (151/162) + 1:15; 32 (154/165) + 1:16; 32 (155/165) + 1:13; Looks nice. | ||
Wednesday Sep 13 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unintentional rest day - was too late and tired after business trip. It's long time since I had so hard and nervous project. And it's going to last for the next 2 month ... Ugh. | ||
Tuesday Sep 12 | ||
| Trail-Grass Running 1:03:00 [3] | |
| ahr:127 max:161 slept:7.0 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Was late after business trip, did an easy run with 5 strides near the end. Splits:
33 (144/153) + 1:16; 34 (142/154) + 1:14; 33 (145/157) + 1:13; 33 (149/161) + 1:13; 33 (148/159) + 1:12; Almost back in shape after 5 days of vacation last week. | ||
Monday Sep 11 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Week 21. L (up to 25% or 2hr) + strides. | ||
Sunday Sep 10 | ||
| Event: DVOA Sprint & Score O' | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2006 | ||
| Warmup before sprint at VF Fatlands. | ||
| Orienteering race 12:04 [4]***** 2.17 km (5:34 / km) | |
| ahr:165 max:175 spiked:10/13c slept:7.5 shoes: VJ Integrator 2006 | ||
| Sprint-O at VF Fatlands, course by Wyatt. It was last chance to get my 8th sprint race. Finished second, j-man as usually take first place.
P.S. The thing I noticed somewhere in the middle of the course was I didn't run full speed or close to max. | ||
| C • And the thing I noticed in the... 2 | ||
| Orienteering race 1:05:32 [4]***** 10.21 km (6:25 / km) | |
| ahr:157 max:169 spiked:25/26c slept:7.5 shoes: VJ Integrator 2006 | ||
| Score-O at VF Fatlands, fun orientering course by John WW. Had troubles only with one control. | ||
| Note | |
| Filming session at VF Fatlands. It took about 45min. doing some stuff for them. Now I'm a Hollywood Super-Star:)) | ||
| C • Can I get your autograph? 1 | ||
Sprint - Splits | ||