Training Archive: KseniyaIn the 30 days ending 2006-09-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||
Friday Sep 29 | ||
| Strength Training 45:00 [2] | |
| various exercises and stretches..
plan to give my legs a rest for the next couple of weeks, then start doing more strengthening. | ||
Sunday Sep 24 | ||
| Running warm up/down 25:00 [2] | |
| warming up bright and early before the classic race | ||
| Orienteering race (classic) 1:18:53 [4] *** 7.8 km (10:07 / km) +180m 9:04 / km | |
| shoes: LOP | ||
|
Not a bad race, pushed myself untill the very end even though was pretty tired, had some wobbles on #4 (got stuck in the green) and #9 (wrong trail) but all other controls were pretty much dead on. I didn't mind the rain much and the terrain was interesting other than the damn fields again... | ||
| C • Awesome race!! :) 1 | ||
Classic - Red - Splits | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Running warm up/down 40:00 [2] | |
| warming up before sprint and middle, stretching afterwards | ||
| Orienteering race (sprint) 20:53 [4] *** 2.48 km (8:25 / km) +78m 7:17 / km | |
| shoes: LOP | ||
| fast sprint: open area, trails, not much climb; made one small mistake on 12 but good other than that | ||
| Orienteering race (middle) 53:55 [4] *** 5.4 km (9:59 / km) +185m 8:31 / km | |
| shoes: LOP | ||
| although my time wasn't so bad compared to the top three, I really didn't enjoy some parts of the course. I had some small mistakes and hesitations when attacking controls, had something stuck in my eye throughout most of the course, slighly twisted my ankle (on a trail as usual) when running to #11and the "nice open" field we had to run through was a pain in the butt because it was about my size and had really uneven ground. Other than these minor troubles I was running hard and orienteering considerably well and that's what I enjoyed at this meet, also thats what suprised me the most. | ||
Sprint - Strong Lungs - Splits | ||
Red - Splits | ||
Thursday Sep 21 | ||
| Running warm up/down 19:00 [2] 2.0 mi (9:29 / mi) | |
| Running tempo 21:00 [3] 2.5 mi (8:23 / mi) | |
| tempo run on track at my school, good day for running | ||
Tuesday Sep 19 | ||
| Note | |
| need some rest after the sprints, ankles are really sore. | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Running warm up/down 1:00:00 [2] | |
| warming up for the sprints | ||
| Orienteering race (sprint) 15:11 [4] *** 2.4 km (6:20 / km) +40m 5:50 / km | |
| shoes: LOP | ||
| Round 1 of Sprint Finals:
Fast. these are my first actual sprints for this year, some stomach pains probably due to lack of speed training | ||
| Orienteering race (sprint) 21:37 [4] *** 2.32 km (9:19 / km) +55m 8:20 / km | |
| shoes: LOP | ||
| Round 2:
a bit more technical than the first, big mistake on #3 which could have been avoided | ||
| Orienteering race (sprint) 20:17 [4] *** 2.55 km (7:57 / km) +80m 6:53 / km | |
| ahr:165 max:177 shoes: LOP | ||
| Final A consolation:
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :) | ||
| C • Sounds like a good day! 3 | ||
Sprint #1 - short - Splits | ||
Sprint #2 - short - Splits | ||
Sprint FINAL - short - Splits | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Running warm up/down 30:00 [1] | |
| warming up while waiting for Valera to finish the first loop of Farsta | ||
| Orienteering race 1:00:00 [3] *** 4.14 km (14:30 / km) | |
| second loop of Farsta; very slippery..
messed up 2 and 3 pretty bad, the rest of the course was ok. | ||
Friday Sep 15 | ||
| Running 51:00 [2] | |
| backward High Mt loop in the rain :0 | ||
| Strength Training 10:00 [2] | |
| stretching and some strength exercises | ||
Wednesday Sep 13 | ||
| Running warm up/down 30:00 [2] | |
| backward uphill loop to warm up; some stomach pains again
6min cool-down | ||
| Running intervals 22:00 [4] 4 km (5:30 / km) | |
| 10 - 200m intervals on a slightly uphill trail that had min amount of rocks..
1. 59s about 1min 25-30sec in btwn each 2. 58 3. 57 4. 56 5. 59 6. 56 7. 56 8. 57 9. 53 10. 52 total: 9min 24sec avg and max HR for the actual intervals: 165 and 174 | ||
| Strength Training 10:00 [2] | |
| various stretches, mainly for my knees | ||
Tuesday Sep 12 | ||
| Running 40:00 [2] | |
| 2 loops up the hill; decided take to easy today b/c of some knee pain, lack of sleep and i'm feeling a cold coming on (hopefully not) | ||
Sunday Sep 10 | ||
| Orienteering 1:03:00 [3] *** | |
| 'Twisted' Green course at Mills Reservation park right next to my school (plan to train there from now on).
Good running on the course but map kind of confusing in terms of the messed up scale and lack of roads. Actually most of the controls were on roads, and I didn't expect this, so I made some mistakes. Both ankles hurting in the achilles area which is wierd cuz they never hurt there before. Hopefully this won't develop into anything serious, we have enough injured goats. | ||
| C • Speaking of goats 5 | ||
| Running warm up/down 15:00 [2] | |
| warming up before and stretching after the course | ||
Friday Sep 8 | ||
| Running 50:00 [2] | |
| easy trail run, legs are tired and knees hurt a bit.. day off tom | ||
Thursday Sep 7 | ||
| Strength Training 27:00 [2] | |
| various stretches and exercises | ||
| Plyometrics 20:00 [3] | |
| some running exercises and strides | ||
Wednesday Sep 6 | ||
| Running 1:00:00 [2] | |
| Forward High Mountain loop, felt strong. | ||
Monday Sep 4 | ||
| Running 43:00 [2] | |
| ahr:158 max:178 | ||
| back in jersey park | ||
Sunday Sep 3 | ||
| Running 1:16:00 [3] 13.2 km (5:45 / km) | |
| nice run with Greg at Forest Park, the 'Old Goat' is definitely too slow for me :) | ||
| C • Time to sacrafice him to the g... 12 | ||
Friday Sep 1 | ||
| Biking 40:00 [2] | |
| inside, various speeds | ||
| Strength Training 20:00 [2] | |