Training Archive: speedyIn the 7 days ending 2006-09-23:
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| S | M | T | W | H | F | S | |||||||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Warmup before races. | ||
| Orienteering race (Sprint) 17:00 [4]***** 2.48 km (6:51 / km) +78m 5:55 / km | |
| ahr:159 max:167 spiked:11/14c slept:7.0 shoes: Sarva Duotech | ||
| CNYO Day 1, Sprint, Strong Lungs. | ||
| Orienteering race (Middle) 54:41 [4]***** 6.3 km (8:41 / km) +215m 7:25 / km | |
| ahr:155 max:164 spiked:16/20c slept:7.0 shoes: VJ Integrator 2006 | ||
| CNYO Day1, Middle, Blue course. | ||
Sprint - Strong Lungs - Splits | ||
Middle - Blue - Splits | ||
Friday Sep 22 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Once again, rest day. This time trip to CNYO meet. | ||
Thursday Sep 21 | ||
| Trail-Grass Running 1:17:15 [3]17 km (4:33 / km) | |
| ahr:130 max:140 slept:7.0 weight:65.9kg shoes: Salomon XA Pro 3D (2006) | ||
| A little bit longer run, felt really fresh after easy week. | ||
Wednesday Sep 20 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unvolunteered rest day. Was stuck on highway which was completely shuted down because of bad accident. Came back home and it was absolutely dark. | ||
Tuesday Sep 19 | ||
| Trail-Grass Running 55:00 [2]11.16 km (4:56 / km) | |
| ahr:127 max:137 rhr:46 slept:6.0 weight:66kg shoes: Salomon XA Pro 3D (2006) | ||
| Easy run as recovery. Felt Okay. Second half was almost in the dark ... | ||
Monday Sep 18 | ||
| Note | |
| Week 22. | ||
| Note | |
| (rest day) | ||
| Generally, I'm just tired. | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Warmup before sprints. | ||
| Orienteering race (Sprint) 14:10 [5]***** 2.8 km (5:04 / km) +45m 4:41 / km | |
| ahr:152 max:195 17c slept:7.0 shoes: VJ Integrator 2006 | ||
| Round 1, Heat 1.
------------------------ Ran with Jon T., Joe B., and Ken W. Right from the start Jon T. took a leadership and managed to hold it. Couldn't keep his pace, felt bit tired after all. Major mistake did at leaving #10 wrong direction (even I looked at map and checked it with compass, but this was so qick ...). Anyway lost valuable 5 sec. to Ken and didn't catch him. A little bit disappointed, have to work harder ... and do more sprints. | ||
| Orienteering race (Sprint) 17:07 [5]***** 2.61 km (6:33 / km) +65m 5:50 / km | |
| ahr:158 max:172 16c slept:7.0 shoes: VJ Integrator 2006 | ||
| Round 2, Heat 1.
------------------------ Ran with Joe B. and Ted G. Didn't plan in advance strategy, but knew I can out-sprint both of them if I have to (just in case). Tried to do my own race. Started Okay for the first 2 controls, but then on the way to #3 I was going toward #7 (which was close to the straight line). Just before #7 I stopped to look at map and realized it wasn't the right control. Also saw my pack going same speed further into woods. Followed Joe and Ted, couldn't think anymore clearly and didn't recover till the end. Missed good route choice to #10. Instead went through the green (that was so slow). Ted was just behind me and Joe in front leading race. Lost Ted somewhere after #11. So, Joe was in the lead and I was trying to stay just behind him and hope for the finish chute. At #15 he got confused, even he was running right way but almost skipped it. I punched, looked at map and ran forward. He ran back to the trail we came from. That was my chance, the only chance. And I used it. Bad navigation, and good run for Joe. | ||
| Orienteering race (Sprint) 18:20 [5]***** 2.86 km (6:25 / km) +85m 5:35 / km | |
| ahr:149 max:164 spiked:14/17c slept:7.0 shoes: VJ Integrator 2006 | ||
| Sprint Final.
----------------- That was very interesting group of runners: myself, Vlad, and Greg. Russian speaking only:)) After first two sprints and two races day before I felt tired. The plan was to stay with group and run hard final controls. Vlad and Greg were running in front of me for the couple of controls at beginning. On the way to #4 we separated, Greg going left and Vlad with me and then on my right. Saw #5 on my way which helped a little bit to adjust direction, met Vlad just next to #4, but both of us didn't see flag. I turned left and found myself on the top of the hill, looked at map, and saw the hill. Vlad was already moving right direction. #5, #6, #7 we were together. On the way to #8 I went toward depression were was a control flag, punched it, but ... looked at map, looked at Greg (whom I lead to the wrong control), looked at Vlad, looked at map again ... Wrong control!!! Mine is on the top hill, just few steps away ... Lost probably upto 10sec. and Vlad was already running toward exchange area. Caught him at #1 again. Followed pack to #2. Felt tired at that point. Another bubble did at #4 where I ran into DVOA training control w/out e-punch. Clearly, no e-punch means wrong flag :)) Vlad got a 15sec. lead and another heat started 2 min. behind caught us on the way to #5. That was turning point in our race. Now I could do nothing, was running behind Greg w/out a chance to catch Vlad. On the way to #8 Greg slowed down to look at map (I think) and I passed him, punched #8 first and ran toward last control. Punched #9, but didn't hear beep, turned around and punched again. At that point Greg was right there, but I left and was gone. He finished few seconds behind and Vlad (well done) with decent lead. Overall, it was very exciting weekend and I really glad I signed up for all races and didn't miss that unique chance to run Sprint Finals once again. Nice courses by J-Man and Randy (with Eric assistance) and cool weekend organization by Sandy. Weel done, congratulations. | ||
| Orienteering (Controls pickup) 45:00 [1]***** | |
| slept:7.0 shoes: VJ Integrator 2006 | ||
| Walking, some controls pickup after first 2 rounds and final. | ||
Sprint #1 - Long - Splits | ||
Sprint #2 - Long - Splits | ||
Sprint Final - Long - Splits | ||