Training Archive: KseniyaIn the 30 days ending 2007-11-30:
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| H | 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 | |||||||||||||||
Friday Nov 30 | ||
| Running 43:00 [2] | |
| shoes: Nike | ||
| I finally got out for a run on a weekday! yay for me!
Took me a while to warm up but when i did, oh man, the cold crisp air felt awesome. I was running in the dark for second half which was interesting b/c the christmas lights on some houses were showing the way not the crappy streetlights. | ||
| Strength Training 13:00 [1] | |
| left ankle so weak | ||
Wednesday Nov 28 | ||
| Swimming 35:00 [2] | |
| @ school, shorter session b/c i got cold while swimming, which never happened to me before, plus left ankle is sore. | ||
Saturday Nov 24 | ||
| Running 45:00 [3] | |
| FP 1 loop | ||
Friday Nov 23 | ||
| Strength Training 40:00 [2] | |
| biking + strength | ||
Sunday Nov 18 | ||
| Strength Training 45:00 [2] | |
| strength, biking + some treadmill running.
i'm not doing much training these days b/c I need to gain some weight for the winter, i get cold real easy.. left knee bothering me today, both knees were sore from last sunO. | ||
Sunday Nov 11 | ||
| Orienteering 1:41:23 [3] *** 11 km (9:13 / km) +330m 8:01 / km | |
| shoes: LOP | ||
| Long Dvoa Red course on Ridley map:
XC orienteering pretty much the whole course but considering the greenness of the map i wouldn't prefer it any other way. i was slow though, not really pushing myself but jogging most uphills. few long legs were nice for practice, had to think quite a bit about route choices, failed to do find a good one to 11 by stupidly going (must have been tired already) right through thorny part when it could have been easily avoided by going just a bit to the right. putting some more comments in the splits section, quite a useful tool i've just discovered. | ||
| Strength Training 5:00 [1] | |
| oh man, legs and back so sore, knees hurting.. i feel like an old grandma, no wait, i feel like Zhuk.. damn. | ||
Wednesday Nov 7 | ||
| Running 53:00 [2] 9.3 km (5:42 / km) +50m 5:33 / km | |
| shoes: Nike | ||
| morning cleaveland park run | ||
Sunday Nov 4 | ||
| Orienteering race 1:16:20 [4] **** 7.4 km (10:19 / km) +360m 8:18 / km | |
| shoes: LOP | ||
| Red 2:
thankfully much better woods and visibility but still shitty orienteering on my part. started out really well, no rushing, reading the map and concentrating thoroughly. plus i was confident, which is something i was working on before this event. so i was going in to 8 fine, crossing the road where i should be crossing it, getting slightly distracted by Paul R. who asked me somehting but going into the woods a little further than i should have and basically coming back to the road and attacking the control fine (the map was sort of sketchy in this area though). after this everything just went downhill for me, my focus and concentration were gone. Tom caught up to me on 8 and since i could keep up wtih him physically i let him lead me for the rest of the course. I did try to not follow him blatantly and take diff. route choices but I was really out of from that point ( I was going to 13 thinking i was going to 8 from 9 ye.. :) so even my efforts of doing something on my own failed. I don't know what caused this mental block but maybe it's the combination of a big mistake and distraction by fellow competitors ( in fact, i know i get distracted easily so will need to work on that ) Overall, I was expecting more from myself this weekend, preparing for it well both physically and psychologically. I was obviosly not ready enough. on the positive note though, it was a fun weekend, Boris visiting US to kick some ass, and me, having my first beer legally :) I now have more O' skills that i need to improve on, which is always nice. despite many many mistakes that i had, the controls that i did ok on had decent times among f21 so i'm satisfied with that esp. since the competition was so tough this weekend (also very nice). | ||
| Strength Training 8:00 [1] | |
Day 2 Red Y - Splits | ||
Saturday Nov 3 | ||
| Orienteering race 1:45:37 [4] **** 9.2 km (11:29 / km) +300m 9:52 / km | |
| shoes: LOP | ||
| Red 1 WRE (first world points for me, hopefully)
Pretty bad race overall. these woods were awful, green and deadfall everywhere. got caught in those thorny vines quite a few times acquiring nice bloody battle wounds. about my orienteering; started out positive but already making mistakes on 1, 2 b/c i'm not reading the map as closely as i should have. Meeting up with Sam on 2 who started 8-10? min before me. I know I prefer O-ing by myself but it was hard to resist running harder to stay with Sam. So more mistakes followed 6, major blow on 7 (going too low but thinking i was already in the right ditch). i probably gave up mentally after that and was tired of fighting through the green so not orienteering well for the rest of the course. bad route choice to 9 going straight (so stupid), past 10, confused on 13.... anyway, its been a while since i was soo glad to be finished with a course. I honestly did not enjoy these woods. | ||
| Strength Training 5:00 [1] | |
| my ankle was hurting quite a bit after i finished (front left side); i don't remember twisting it majorly on the course, but maybe some minor twists plus bad footing accounted for this bruising and swelling, which only appeared after day 2 run. | ||
Day 1 Red Y - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
Thursday Nov 1 | ||
| Running 35:00 [3] 4.0 mi (8:44 / mi) +5m 5:25 / km | |
| shoes: Nike | ||
| great motivational run, even a few dozen puddles didn't bother me :) | ||
| Strength Training 7:00 [1] | |