Training Archive: KseniyaIn the 30 days ending 2008-04-30:
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| 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 | S | M | T | W | ||||||||||||||||||||||||||||||||||||
Tuesday Apr 29 | ||
| Running 1:02:30 [3] 11 km (5:41 / km) +60m 5:32 / km | |
| shoes: Nike | ||
| Very nice steady run to/at/from cleaveland park in the beautiful sunny weather, which improved greatly from cold and rainy :0 | ||
| Strength Training 10:00 [1] | |
Sunday Apr 27 | ||
| Note | |
| Being lazy today but under some reasonable excuses..
So the tentative training plan: -take WP as training -do some intensive work-outs leading up to team trials -rest a lil bit (~2 weeks) -start focusing more on O-technique trainings during summer leading up to Euro-trip :) will prob. screw it up like i always do but at least its something. | ||
Saturday Apr 26 | ||
| Running intervals 39:00 | |
| shoes: Asics 13 | ||
| With blister almost healed, hedded to the track under nice sunny ~65C weather. Did an easy track work-out to start second half of my spring training: 10X100m, which averaged to 21.5s per 100 with 34.5s resting jog in btwn. Could have done more but decided there's no need for really strenuous speedwork yet..
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| Strength Training 7:00 [1] | |
Thursday Apr 24 | ||
| Yoga 30:00 [2] | |
| letting the blister heal as ordered by my Dr. | ||
Wednesday Apr 23 | ||
| Running 49:30 [2] | |
| shoes: Nike | ||
| glad I went out for a run today, really enjoyed it despite the heat, which didn't seem as menacing as it did last week. my body is slowly adjusting. some slight soreness in the knees and hips but nothing to be worried about. I did aggrivate the blister on my r. heel so that it bled all over my sock and shoe.. | ||
| Strength Training 6:00 | |
| 2+1 push-ups yah! stretching afterwards | ||
Monday Apr 21 | ||
| Yoga 20:00 [1] | |
| one of the last sessions, very relaxing but with some new poses. in the beginning i thought all this deep stretching could cause some injuries but so far i see only benefits from doing yoga. | ||
Sunday Apr 20 | ||
| Orienteering 41:53 [4] **** | |
| shoes: LOP | ||
| Green course, leg 3, HVO relay team
I liked how I felt before this start, very calm and collected. The area is awesome, technical and fast at the same time, just wish I could have taken advantage of that but nope.. mess-ups were bound to happen since my concentration and focus drift at times during a race and on this map that was costly. #5, 6, 12, and even the one on the field were bad but it was still lots of fun and spectating was organized in a very cool way with ppl running in diff. directions all over the field. DVOA is starting to bribe me with free uniforms.. what does HVO have to offer? no need to answer that... | ||
| C • who? 4 | ||
| Running warm up/down 5:00 [2] | |
| Strength Training 5:00 [1] | |
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| Orienteering race 43:48 [4] **** 4.6 km (9:31 / km) +200m 7:49 / km | |
| shoes: Pytho Ice Bug | ||
| Red middle at Letchworth state park:
could have been much better but since i'm not used to technical o'ing anymore i forgive myself. I had difficulties realizing the terrain from this map and so confidence level dropped and my trust in the map dropped, (startng from the first control where there was an unmapped rootstock that three me off). The second half was much more flat so running hard was possible but i couldn't do that prob b/c of the heat. | ||
| Running warm up/down 15:00 [2] | |
| Orienteering 16:30 [5] *** 2.6 km (6:21 / km) +55m 5:44 / km | |
| shoes: Pytho Ice Bug | ||
| Nice fast sprint, mostly in the woods but some fields and trail running as well. some stomach pains again but i tried hard to not let them distract me | ||
| Strength Training 10:00 [1] | |
Sprint 3 - Splits | ||
Thursday Apr 17 | ||
| Running 35:00 [2] | |
| shoes: Nike | ||
| short run but tough mentally and physically: heat + stomach pains + blister
this was my first attempt this year to make it to Passaic river but i didnt' get that far b/c of some remaining poddles, the big marsh is almost dry though. | ||
| Yoga 20:00 [2] | |
Wednesday Apr 16 | ||
| Running 50:00 | |
| shoes: Nike | ||
| Nice run at cleavlend park in 70+ degree weather. Hard breathing for some reason, maybe b/c of the heat.. legs are fine, just knees a bit sore. | ||
| Strength Training 2:00 [2] | |
| 1 push-up + some parallel bars | ||
| Yoga 20:00 [3] | |
| continuing project | ||
Monday Apr 14 | ||
| Yoga 30:00 [2] | |
| this is not getting any easier | ||
Sunday Apr 13 | ||
| Event: 30th Annual Billygoat Run | ||
| Orienteering 2:16:19 [3] **** 13 km (10:29 / km) +650m 8:23 / km | |
| shoes: LOP | ||
| Billygoat at Clear Lake:
I was ill-prepared for this hilly rocky terrain and hence did not push myself very much which paid off at the end b/c i was pretty exhausted. orienteered well with the help of Katya D. skipping 6 as a spontaneous decision but not a terrible one i think since we took the left route to 7. This was def. good practice running long legs and we had a nice route choice to 3 but were rather slow :).. Made a nice fall on trail going to 14 but nothing bad.. hopefully.. | ||
| Strength Training 10:00 [1] | |
| very needed stretching, R. knee not feeling so great | ||
The Goat - Splits | ||
Friday Apr 11 | ||
| Running 46:00 | |
| shoes: Asics 13 | ||
| Despite the lack of sleep and slight sickness I decided to go for a run today, just so I would def sleep tonight. Went over to the track, warmed up 1 mile there and did a 2 mile tempo run @ ~16 min (kind of slow but i was also in 3rd lane) I thought if i did more, it would be counter-productive so i stopped early. | ||
| Yoga 20:00 [2] | |
| more yoga after run | ||
Thursday Apr 10 | ||
| Yoga 20:00 [2] | |
| at-home project | ||
Wednesday Apr 9 | ||
| Running 44:30 [2] | |
| shoes: Nike | ||
| easy run, legs feel Ok, just some stiffness. R ankle feels find, even after yoga. | ||
Monday Apr 7 | ||
| Yoga 30:00 [2] | |
Sunday Apr 6 | ||
| Orienteering long 2:01:42 [3] **** 13.2 km (9:13 / km) +395m 8:01 / km | |
| spiked:17/20c | ||
| Extra-Long Red course at East Fork State Park:
Solid effort but quite tired towards the end. Navigation was suprisingly good, no major mistakes, just a couple execution errors. Twisted my ankle going from 4 b/c I glanced at some random guy just stading there in the middle of the woods. wtf?! I'm proud of myself this weekend b/c I was much more confident in my orienteering; I def. see progress. | ||
| Strength Training 10:00 [1] | |
| thorough stretching after this one. | ||
Red - Ultra Long - Splits | ||
Saturday Apr 5 | ||
| Orienteering race 19:08 | |
| shoes: Nike | ||
| Miami Univ. sprint:
fun race around campus (haven't done one of these before) but mostly on pavement so speed was def a factor. I was not jumping over those chain fences but going underneath so that prob slowed me down even more. Minor hesitation on 8 but thats about it. | ||
| Running warm up/down 12:00 [1] | |
| shoes: Nike | ||
| jogging with Zhuk on paved track before and after | ||
| Orienteering race 18:50 [5] *** 2.7 km (6:59 / km) +70m 6:10 / km | |
| shoes: LOP | ||
| Sprint 2:
Kicked it up a notch for this forest-type sprint; there were still a lot of trail running but I gave it my honest effort, no mistakes. I liked these two diff. sprints, they're a great training for me. | ||
| Running warm up/down 10:00 [1] | |
Red/Blue Sprint 1 - Splits | ||
Red/Blue Sprint 2 - Splits | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| Orienteering 34:50 | |
| spiked:17/20c shoes: LOP | ||
| Flying Pig Short Red Course:
not too shabby, feeling strong and confident (something unusual for me) ; hesitations on 13 and 15 + some nice falls into the muddy ground. 3rd WRE woman today, 4th result if including Kata's time. | ||
| Running warm up/down 15:00 [2] | |
| shoes: LOP | ||
| nice warm-up to start 1.5km + cool-down | ||
Red - Short Pig/WRE - Splits | ||
Tuesday Apr 1 | ||
| Running 54:00 [3] 9.5 km (5:41 / km) +50m 5:32 / km | |
| shoes: Nike | ||
| very nice run to/at caldwell park in warm 60 degree weather and light drizzle.
by practicing yoga i learned how important it is to keep your back straight during most poses, so today I tried lengthening my back during my run. the reaction was immidiate, I was actually suprised how different my body felt when controlling my back. I wasn't keeping it rigid but def. employing my abdominal and back muscles and that made my body mov't more natural, unrestrained. (also my hips stopped hurting and energy was better :) | ||
| Plyometrics 5:00 [4] | |
| strides and jumps in the middle of my run on baseball field, damn these are hard.. | ||
| C • ha 1 | ||
| C • 1 | ||
| Strength Training 5:00 [1] | |
| C • Nice runs! 2 | ||