Sunday May 27 |
 | Trail-Grass Running warm up/down 10:00 [1] | |
| shoes: VJ Integrator 2006 |
| Warmup before O-race. |
| Stretching 30:00 [1] | |
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| Stretching in the morning, after O-race, and at night. |
| Orienteering 2:07:30 [3] ***** 14.29 km (8:55 / km) +500m 7:36 / km | |
| ahr:153 max:171 spiked:16/19c (injured) shoes: VJ Integrator 2006 |
| DVOA meet @ Stuckey Pond (Delaware Water Gap), Blue course.
Official distance 11.95km.
After short warmup and stretching started slowly toward first control testing both knees, especially at all downhills. In #2 vicinity met Greg B. wandering around, so, I joined him. At that point he headed toward nearby trail to relocate and I continued contouring, then turned around and ran a bit higher spotting control. Then #3-7 I ran in front and Greg 20-50m behind, but he passed me at #8 where I lost some time. Then we ran completely different routes and met again at #9 (where more than 50% of all runner lost a lot of time). More than half way to #11 we ran again different routes but met approaching it. #13 - Greg ran right route and beat me by 1 minute, I did left route. I saw him later on the trail behind me after I left #14 toward #15. Approaching #15 my legs started cramping, but that was a water control and I used my second GU and drunk 2 cups of water. But even that didn't help - 2 weeks w/out running made difference - I walked almost whole way through next 3 controls. Ran toward #19, but very slowly.
Was glad to finish that course, felt really tired. I could feel knees here and there through the course, but it wasn't too bad. |
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Blue - Splits |
Saturday May 26 |
| Note | |
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| DVOA Jukola training camp @ Delaware Water Gap. |
| Stretching (Morning) 30:00 [1] | |
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| Stretching (Evening) 15:00 [1] | |
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| Orienteering (Night-O) 1:14:39 [3] **** 8.18 km (9:08 / km) | |
| ahr:158 max:175 spiked:14/18c (injured) shoes: Sarva Duotech |
| First run in last 2 weeks. Could feel discomfort in the left knee at the beginning, then it was better. Ran first couple controls behind Chris, but passed him on the way to #4 and ran away. At #5-6 saw Clem and Greg A., but they disappeared in the dark halfway to #7. Missed #7 (couldn't see saddle behind fallen tree), missed #8 to the left, but managed to find my way... #9-10 were Okay, then missed #11, but hit cliff and knew where it was. Big bubble around # 12 - missread map and was looking for control in the reentrant looking down from the hillside but not on the spur. Did a loop around hill top. At that point Chris caught me. Ran behind him on the way to #13. Leaving that control (which was close to start/finish area) I decided that it was enough for the first time in 2 weeks, plus I felt pain in my left knee. Close to #14 I turned toward finish, but then looked at map and saw that only 5 controls left and really short loop. Immediately changed my plan and continued course following Chris who was well in front of me. Ran together toward #16-17, and he was more accurate going to #18 and finished few seconds in front.
Conclusion. It wasn't bad, definetely need a better lights for such kind of orienteering. Chris was a bit slower but made less mistakes and managed to pass me. Good for him, no he'll run night leg at Jukola :)
Knees held Okay but still not perfect.
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Friday May 25 |
| Stretching (Morning) 30:00 [1] | |
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| How about high power job?! |
| Stretching (Evening) 45:00 [1] | |
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| Plus some strength exercises. |
Thursday May 24 |
| Stretching (Morning) 25:00 [1] | |
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| Stretching (Evening) 55:00 [1] | |
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| PT session. |
Wednesday May 23 |
| Stretching (Morning) 1:30:00 [1] | |
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| 15 min. stretching at home and then 90 min.
PT session (it took me longer than I thought). |
| Stretching (Evening) 25:00 [1] | |
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Tuesday May 22 |
| Stretching (Morning) 30:00 [1] | |
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| Stretching (Evening) 30:00 [1] | |
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Monday May 21 |
| Stretching (Morning) 15:00 [1] | |
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| Started Ibuprofen course (3x200mg/day) for next 2 weeks by some of the club members recommendation (don't remember name of the guy talked with yesterday). |
| Stretching (Evening) 30:00 [1] | |
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| PT session. |