Training Archive: speedyIn the 7 days ending 2007-11-03:
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| S | M | T | W | H | F | S | ||||||||||||||||||
Saturday Nov 3 | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| Warmup finish-start-finish-start. | ||
| Orienteering race 1:07:39 [4]**** 9.57 km (7:04 / km) +265m 6:13 / km | |
| ahr:157 max:174 spiked:12/13c shoes: VJ Integrator 2007 | ||
| US Champs, Day 1.
Official distance - 7.9km. Friday night I visited model for classic and terrain looked pretty green. I spent some time around finish area cause my start time was after noon. Saw several "victims" of really technical terrain and courses. So, had at least some clue, it's going to be tough. Surprisingly, almost everything worked for me well. Didn't run to fast, was slow on the way to #1 taking more or less safe route choice. Lost probably 30sec. just 20m away from the flag, where I stopped in front of reentrant, but could not see a thing through the green, did severeal steps left, too green, went right around green and saw flag (was it behind the tree?! Don't remember). Pretty clean on the way to #2. At that point I caught up Robbie Paddock (M20) and we ran plus-minus together for several legs, but only few on the same route choice. To #3 we took different routes. #4 was very short to have any route choices. After we had a looooong leg. He went left, I ran right leaving #4. Did not see him until I reach road and somehow he managed to appear to my right (how he did it I have no clue). The rest of leg I was leading almost whole way, but he passed me and punched #5 first. At #6 I was stuck a bit in green (probably for 15-20sec.) and he punched first and left control. I stopped for a water and he disappeared in the woods. But I got by #7 and we ran together toward #8. By the end of the leg he made a mistake, turned left, and went right toward correct rock pile. Did see him after that. The rest of the course went Okay, may be hesitant here and there. Anyway, it was a good effort and performance in very technical terrain. | ||
Day 1 Red X - Splits | ||
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 | ||
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