Training Archive: speedyIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | ||||||||||||||||||
Sunday Nov 4 | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 10:00 [2]1.58 km (6:20 / km) | |
| ahr:122 max:129 shoes: VJ Integrator 2007 | ||
| Warmup on the way to start. | ||
| Orienteering race 1:14:53 [4]*** 10.64 km (7:02 / km) +300m 6:10 / km | |
| ahr:154 max:164 16c shoes: VJ Integrator 2007 | ||
| US Champs, Day 2.
Official distance - 7.6km. Time lost: #4 - 2:00 #6 - 1:30 #8 - 8:00 #12 - 2:00 #16 - 1:00 Terrain for the Day 2 was expected to be better, at least less greener. Started very competent, maybe not so fast but at least no problems. The first mistake I made approaching #4 (2 min.) - climbed correct reentrant, but didn't check my compass near the top and as result was more to the right than suppose to. Tried to stay calm and not to rush through the woods catching up lost time. Missed #6 (1-2min.) - green area pushed me off my bearing and I foun myself on the trail behind control (nice catching feature). Then it was trivial to locate flag. Okay to #7. I planned my route to #8 which was almost on the straight line going around some green areas and streams. And everything would work if I check compass just on the last downhill. At that point I ran on the left side of the hill descending into stream-reentrant. GPS track analysis gave me a clear picture of my mistake. Yes, I was going down on the right hill side, but descending more to the left by the end. As result, I was between #8 and #10, climbed wrong reentrant, found spur but no control on it. Searched area for another several minutes, going up and down on parallel hills, spurs, etc. Finaly founf a rock pile in the stream and managed to find myself on the map. After that found #8 w/out problem, but time was lost, a lot of time. #9 to #11 were Okay, but slow. Missed #12 by probably 15-20m, looked for it a bit further on parallel spur, but turned around and went lower and found the flag. Took off straight to the top of the hill to the trail and ran on it toward #13. #14 and #15 ran with Big Eddie. Then I had last control ... I guess I was to tired cause could not easily locate my flag even I saw finish area and streamers. It took me another minute to put everything together and slowly find the last control ... It was not the best performance, it wasn't bad performance as well. Was able to locate myself after all the mistakes and find all the controls. Unfortunately, I lost to much time. | ||
Day 2 Red X - Splits | ||
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 | ||
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