Sunday Apr 29 |
 | Orienteering race 1:15:40 [4] **** 7.6 km (9:57 / km) +310m 8:16 / km | |
| shoes: LOP |
| Red course2:
Felt physically better than yest. probably because I recovered well and ate lots of carbs :). Was almost late to start so that late feeling kind of transgressed into orienteering for the first couple controls. Stepa caught me going to 3 and passed me. I tried to stay with him for the rest of the course and managed to do so. I would lose him on one control and would catch up on the next. It was a good reassurance that I am not a hopeless case in orienteering but could definitely still improve.
So I guess it was good training overall, now I need to heal my bruises. |
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| C • Can't stick with the plan... 4 |
| Running warm up/down 10:00 [1] | |
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Red-2 - Splits |
Saturday Apr 28 |
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| Event: West Point A-Meet
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| Orienteering 1:17:00 [4] **** 6.3 km (12:13 / km) +325m 9:43 / km | |
| shoes: LOP |
| So I wanted to take this weekend's races as training but somehow i still ended up going faster that i should have both days.
Pretty smooth for the first half of the course, no pressure just orienteering. Started to get tired going to #8 due to trying to catch up the time lost a minor compass misleading coming out of 7. Mistake on 10 simply because i psyched myself out thinking i wasn't going to the right place; after reasurring myself that i was definitely going the way I should be going I was already pissed. I guess that led to my awesome smack-down coming out of #11. Falling on a rock hurt quite a bit but I managed to hop halfway to #12 and orienteer 'loosely' around the hill to get to the control. #13 was a little high and so I lost some time standing there looking around.
Red course 1: half-training / half-race (I'm not good at following my training plan) |
| Running warm up/down 10:00 [1] | |
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Red-1 - Splits |
Friday Apr 27 |
| Note | |
| (rest day) |
| giving my shins and hips a rest today |
Thursday Apr 26 |
| Running 38:00 [2] | |
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| rather slow run |
| Strength Training 15:00 [1] | |
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| stretching, shins are sore for some reason, maybe i need new sneakers..
+ some rowing strength |
Wednesday Apr 25 |
| Running 31:00 [2] | |
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| To and from park..
Started out in light rain which was nice but towards the end i was soaked and my arms froze from the chilly wind and rain.. |
| Running (2-4) 25:00 [3] | |
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| short fartlek session on trails. stomach was freaking out a little bit so easy pace on/off was good.. |
| Strength Training 10:00 [1] | |
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Tuesday Apr 24 |
| Running 36:00 [1] | |
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| light jog on trails, well there's basically only one so on the trail..
legs feel Ok, not as bad as i expected so should recover fine.. just need to build up my indurance, incorporate some long runs + hills.. |
| Strength Training 5:00 [1] | |
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Sunday Apr 22 |
| Orienteering race 1:26:08 [4] **** 7 km (12:18 / km) +220m 10:38 / km | |
| shoes: LOP |
| Red 2
Didn't recover well from yest. race, got about 3 hrs of sleep and had to get up early again to pre-start. Started out Ok, wanted to take it easy, made a huge mistake on #6 (~8min lost) and got really tired from 7 on, and completely died towards the end.. I guess Surebridge won the challange this weekend. oh well :) |
| Running warm up/down 10:00 [1] | |
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| Strength Training warm up/down 5:00 [1] | |
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Saturday Apr 21 |
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| Event: HVO A-Meet
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| Orienteering race 1:14:17 [4] **** 6.6 km (11:15 / km) +270m 9:21 / km | |
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| Surebridge Challange Red 1
Not a great race, didn't have enough energy so mistakes were unavoidable.. |
| Strength Training warm up/down 5:00 [1] | |
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| Running warm up/down 7:00 [1] | |
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Thursday Apr 19 |
| Running 57:00 [2] | |
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| nice recovery jog.
left side of left knee hurt quite a bit today only when walking, it doesn't hurt sitting or running.. |
| Strength Training 8:00 [1] | |
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| stretching |
Wednesday Apr 18 |
| Running 51:00 [3] | |
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| I needed some hills and rocks so drove over to wayne park and enjoyed a great run.. the drive sucked though cuz all the roads are flooded and closed so there's lots of traffic.. |
Tuesday Apr 17 |
| Strength Training 23:00 [2] | |
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| some knee exercises and stretches |
| Note | |
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| was hoping to go for a nice run today but got held up at school til around 7 urg.. |
Sunday Apr 15 |
| Biking (2-3) 52:00 [2] | |
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| indoor workout |
| Strength Training 5:00 [1] | |
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| stretching |
Friday Apr 13 |
| Swimming 40:00 [2] | |
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| swimming session at school, after i was done and went outside, it felt like it was a dream rather than training.. |
Thursday Apr 12 |
| Note | |
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| I want to do some strength exercises for my knees and hips but I'm scared it would just make everything worse so I'll put it off for now.. |
Wednesday Apr 11 |
| Running (2-3) 1:00:00 [2] | |
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| ran to small park and did some trail running there. my hip hurts since yest. probably due to increase in running intensity in the past couple of weeks. zhuk, you're so contagious :I |
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| C • and... 2 |
| Strength Training 5:00 [1] | |
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Tuesday Apr 10 |
| Running 1:02:00 [2] | |
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| nice run - dal'neishaya razvedka mestnosti |
| Strength Training 10:00 [1] | |
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| stretching |
Sunday Apr 8 |
| Biking (indoor) 25:00 [1] | |
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| easy biking to stretch out my limbs, knees feel wierd |
Saturday Apr 7 |
| Orienteering 1:16:51 [3] *** 9 km (8:32 / km) +70m 8:13 / km | |
| shoes: LOP |
| red course at batona. XC/O type course, bearings and round-abouts were a must b/c of those damn bushes. Was taking it easy but felt like my compass was throwing me off a bit but maybe that's b/c it's so flat and i'm not used to having no hills around..
left leg hurt sometime afterwards |
Friday Apr 6 |
| Running 41:00 [3] | |
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| trails |
Wednesday Apr 4 |
| Running 40:00 [2] | |
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| jogged around the neighborhood; suprisingly, extremities feel fine, no pain, just stiffness :) |
Tuesday Apr 3 |
| Note | |
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| skipped swimming today cuz i didn't want to scare people with my bruised/bloody legs.. no, just want to rest my legs a bit, hopefully the pain was just from hard running and nothing serious. |
Sunday Apr 1 |
| Orienteering 1:16:36 [4] *** 9.1 km (8:25 / km) +300m 7:14 / km | |
| shoes: LOP |
| Red course:
Slightly more interesting than yest.'s. No major screw-ups except for a busted left knee/it band. |
| Running warm up/down 15:00 [1] | |
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Red - Day 2 - Splits |