Training Archive: speedyIn the 7 days ending 2007-11-02:
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| S | S | M | T | W | H | F | ||||||||||||||||||
Friday Nov 2 | ||
| Event: US Champs | ||
| Stretching (Morning) 20:00 [0] | |
| Orienteering 12:27 [2]**** 1.6 km (7:47 / km) | |
| ahr:143 max:159 spiked:7/8c shoes: Inov8 RocLite 315 | ||
| Sprint model. | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: Inov8 RocLite 315 | ||
| Warmup before sprint. | ||
| Orienteering race (Sprint) 18:42 [4]**** 3.32 km (5:38 / km) +95m 4:56 / km | |
| ahr:169 max:176 spiked:16/18c shoes: Inov8 RocLite 315 | ||
| US Champs - Sprint.
Official distance 2.7km. Time lost: #6 - 0:45 #10 - 1:15 After visiting model for the sprint I guessed it's going to be tough to run in such terrain even model wasn't the best part of the woods. And that proved on the way to #1 where I went straight line, but didn't have any problems. A little hesitant on the way to #2, didn't want to run hard. Missed a bit #4, probably 15-20m to the right. Approaching #5 saw Angelica leaving it toward #6 (she started 2 minutes in front of me). Punched #5 and ran toward #6, but was pushed in the green to the right of straight line and missed flag by 10m or 15m? Ran to far, turned around, ran back toward #5, stopped somewhere in between, saw indistinct trail, turned around and ran toward #6 once again this time keeping to the left side of the top hill. Almost missed the flag again ... but saw it just on time. #7-8 were easy enough. Then was the biggest mistake on the long leg: took a rough bearing and headed toward #10. Read map and knew I have to cross trail, stream, ride, and trail parallel to it before climbing up the hill. And everything matched, except I was slightly off straight line. And as result, climbed wrong hill. Could not find the flag where it suppose to be, instead saw some ditches. Spent half a minute before I realised what happened. But time lost was too big at that point. Rest of course went w/out problems, just slower than it could be. Also, was tired by the end. No wonder, lack of proper training. | ||
| Orienteering 20:00 [2]**** | |
| spiked:10/10c shoes: Inov8 RocLite 315 | ||
| US Champs, advanced course model. | ||
Sprint Red - Splits | ||
Thursday Nov 1 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.7kg | ||
| Strength (Kneehab) 22:00 [0] | |
Wednesday Oct 31 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
| Strength (Kneehab) 30:00 [0] | |
| Kneehab - 25min., other - 5min. | ||
| Note | |
| US Champs 2002 (QOC, South Fork, VA), Day 1 and Day 2 maps (courtesy of PG). | ||
Tuesday Oct 30 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
| Strength (Kneehab) 30:00 [0] | |
| Kneehab - 25min., other - 5min. | ||
| Other (EMS) 15:00 [0] | |
Monday Oct 29 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
| Strength (Kneehab) 30:00 [0] | |
| Kneehab - 25min., other - 5min. | ||
| Note | |
| Knee(s) report: sore, really sore, but manageable.
And it looks I can handle 2 days of orienteering. | ||
| C • Sure... 2 | ||
Sunday Oct 28 | ||
| Event: DVOA - Green Lane | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 10:00 [2] | |
| Warmup | ||
| Orienteering race 1:00:59 [4]**** 9.26 km (6:35 / km) +230m 5:51 / km | |
| ahr:163 max:173 20c shoes: VJ Integrator 2007 | ||
| DVOA meet @ Green Lane, Red course.
Official distance 7.7km. Similar performance as yesterday, no big problems, but not clean. Took few safe route choices like trails. The "biggest" time lost near #15 in the green surronded with boulders and looking for mapped rootstock among few more unmapped. Sloppy on the way to #18 plus got stuck in green near control. Slow approaching #2 and near #3, lost a bit at #6 (where I saw flag but could not believe it was already mine), slowed down just before #9 and whole way toward #10. Other than that, no problems, except the biggest one - out of shape. | ||
| Trail-Grass Running warm up/down 5:00 [1] | |
| shoes: VJ Integrator 2007 | ||
| Cooldown. | ||
Red - Splits | ||
Saturday Oct 27 | ||
| Event: DVOA - Washington's Crossing | ||
| Event: DVOA - Myrick | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.3kg | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup. | ||
| Orienteering race 40:05 [4]**** 6.92 km (5:48 / km) +150m 5:14 / km | |
| ahr:170 max:176 18c shoes: VJ Integrator 2006 | ||
| DVOA meet @ Washington Crossing SP, Red course.
Official distance 6.3km. What to say? Had few small, really small bubbles. Sloppy on the way to #1 and #11, not optimal route through some nasty green (turned a bit too early) on the way to #12. Everything else sort of Okay, may be just 5-10sec. hesitance here and there, nothing major. | ||
| Trail-Grass Running warm up/down 5:00 [2] | |
| Cooldown with j-man. | ||
Red - Splits | ||
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