Friday Aug 31 |
 | Running 1:53:00 [3] ** 15 km (7:32 / km) +630m 6:14 / km | |
| shoes: Nike |
| awesome long run with Kat on Hogencamp trails. I doubt I would have been able to run for his long by myself and push it. Felt strong but I noticed from our trainings is that i tend to slow down drastically going over logs, rocks and other crap, such as blueberries, so I need to work on that. No slacking allowed anymore. |
| Strength Training 7:00 [1] | |
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Thursday Aug 30 |
| Running 7:00 [1] * | |
| shoes: LOP |
| to start and gatorade drop-off |
| Orienteering 1:00:00 [3] **** 5.6 km (10:43 / km) +165m 9:20 / km | |
| shoes: LOP |
| long O practice with Kat on Rockhouse mtn map 1:15.. Felt pretty tired throughout the course, feet were really beat up towards the end. |
| Strength Training 15:00 [1] | |
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| stretching |
Wednesday Aug 29 |
| Running 20:00 [2] ** | |
| shoes: LOP |
| Jogging on trail across rockhouse to polebrook map; taking the wrong trail to start, taking the right trail, getting stuck in the green and searching for start, jogging back.
actual walking time not included. |
| Orienteering 50:00 [3] **** +175m | |
| shoes: LOP |
| WOC '93 Middle course on Polebroook mtn map.
Somehow I expected a bit more from this course in terms of technical difficulty but it was def good training, second half was nice running. Controls were set on one small hill top after another and it was getting annoying by the end. |
| Note | |
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| Tick countdown: 3 |
Monday Aug 27 |
| Running 10:00 [2] * | |
| shoes: LOP |
| running to start and back |
| Orienteering 1:00:00  **** 4 km (15:00 / km) +220m 11:46 / km | |
| shoes: LOP |
| Middle training on Hogencamp mtn map; Sergei's course + another 1km loop added.
Nice technical legs, switching btwn each one with Kat. messed up more controls that she did, that's b/c she has improved tramendously over last couple years and I just slack a bit.
Some ankle pain which I didn't like about 1/3 into the course, nothing afterwards though. Stomach is starting to acting up again also. |
| Note | |
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| Ticks: me - 0 ; mom who hasn't gone to the woods - 1 |
Saturday Aug 25 |
| Running 59:00 [2] * 8.6 km (6:52 / km) +160m 6:17 / km | |
| shoes: Nike |
| trail run on Rockhouse mtn map, hard breathing b/c of high humidity + pretty slow. stomach pains in the beginning. last 15min were on road. |
| Strength Training 8:00 [1] | |
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Friday Aug 24 |
| Running 37:30 [2] * 5.6 km (6:42 / km) +115m 6:04 / km | |
| shoes: Nike |
| nice easy run with Z.z.z.zman at Tourne park, gorgeous area.
lack of sleep def evident towards the end. |
| Strength Training 10:00 [1] | |
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Thursday Aug 23 |
| Running 51:00 [3] 9.4 km (5:26 / km) +115m 5:07 / km | |
| shoes: Nike |
| nice run to cleveland park, felt good
apprx route
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| Strength Training 6:00 [1] | |
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Wednesday Aug 22 |
| Note | |
| slept:4.0 |
| not feeling well enough to go for a run |
Tuesday Aug 21 |
| Strength Training 50:00 [2] | |
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| full body strength |
Sunday Aug 19 |
| Orienteering 1:18:03 [3] *** 7.3 km (10:42 / km) +250m 9:08 / km | |
| shoes: LOP |
| Fair Hill (East) Red course: (meaning French Creek that is)
started out pretty slow w/o a proper warm-up, minor mistake on 2 getting used to the map and scale. slow til 5 where i managed to slightly twist my right ankle, enough that it hurt a bit, and mess up the bearing in the process of hopping around. stupid error on 6, just didn't trust myself even though i was in the right place, just had to verify and lost quite a bit of time. the rest was not bad, started to push myself actually which was good.
Sergei kicked everyone's ass today but he did fall and busted his knee, again, not bad, but I wanted to kill him.
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| C • aint no rocks 6 |
| Note | |
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| Ankle quite sore, will take it easy this week. |
Saturday Aug 18 |
| Running 40:00 [2] | |
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| started out with Zhuk and finished by myself. stomach was feeling rather funky.. |
| Strength Training 7:00 [1] | |
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Friday Aug 17 |
| Running 34:00 [1] | |
| shoes: Nike |
| slow run on track which is so boring when you're not doing speedwork but I wasn't feeling great so this was all i was able to accomplish today, legs were shot for no apparent reason., knees sore. |
| Strength Training 5:00 [0] | |
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Thursday Aug 16 |
| Running 42:00 [2] * +110m | |
| shoes: Nike |
| light run at Mills Res. Park |
| Swimming 35:00 [2] 1.5 km (23:20 / km) | |
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| very easy session at the pool with a friend from school. i'm in Ok/decent shape considering I haven't swam for about 2 months now. |
Tuesday Aug 14 |
| Rollerblading 37:00 [1] 6 km (6:10 / km) +15m 6:05 / km | |
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| yest. when i was running at Verona park I thought to myself that this paved path would be nice for rollerskating, so today I digged out my rollerskates and went for a nice ride. I did 3 loops around the pond, I probably would have ran faster than I skated but it was more of a strength exercise for my knees that an actual work-out, I did sweat though. |
| Strength Training 10:00 [1] | |
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| some stretching + 2min jog afterwards |
Monday Aug 13 |
| Running (road) 1:17:30 [2] 8.52 mi (9:05 / mi) +190m 5:17 / km | |
| shoes: Nike |
| road run to Verona Park
Route
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| Strength Training 10:00 [1] | |
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Sunday Aug 12 |
| Running 18:00 [1] * | |
| shoes: Nike |
| Warming up 10 min with Sergei at Eagle Rock + cool-down after the "sprint". |
| Orienteering 35:00 [3] ** 5.5 km (6:22 / km) +80m 5:56 / km | |
| shoes: Nike |
| long trail-only sprint. original course length was arond 4.5km. |
| Strength Training 7:00 [1] | |
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Saturday Aug 11 |
| Running 46:00  +105m | |
| shoes: Nike |
| nice run with Mr. Zhukovich to the park and back |
| Strength Training 15:00 [1] | |
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| 3 pull-ups today :) |
Thursday Aug 9 |
| Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) +30m 5:59 / km | |
| shoes: Nike |
| took with me some slightly expired sports drink from my work, felt like an arm strength work-out carrying it to the track and back since I didn't drink that much, wasn't that hot out..
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| Running 23:00 [4] 3.0 mi (7:40 / mi) | |
| shoes: Nike |
| didn't really have a plan for what time of speed work to do today since I have to rely on my stomach for some support. Felt decent so I started speeding up over first mile stretch (400s in the 95-100s), than progressed into tempo pace for the second (400s in the 90-95s), and close to race pace on the last one (400s in 85-90s).
Rest days prior to track work-outs are nice, had fresh legs and energy.
Suprisingly not a bad time considering my 5km pr for xc is 22 something, only yest i thought that I wasn't getting faster.. this was track though so i'm not getting too excited.
Also, since i was running in the second lane most of the time, the distance is prob a bit longer, around 4.9km. |
| Strength Training 7:00 [1] | |
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| stretching |
Tuesday Aug 7 |
| Running 53:20  +100m | |
| shoes: Nike |
| there are days when running feels effortless and hills become unnoticeable; there are other days when running hurts with every step and hills make the beating of my lil heart echo it my throat. I know why today was the latter one: bad sleep and humidity. I can't wait for fall weather.. |
| Strength Training 7:00 [1] | |
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| I even managed to do one pull-up. |
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| C • seven minutes 8 |
Monday Aug 6 |
| Running 35:00 [2] | |
| shoes: Nike |
| collecting mom's controls at eagle rock. mostly trails but some terrain running also. should have the course in order but i was already hungry and impatient to get back and try my pesto sauce.
felt good, no pains |
| Plyometrics 5:00 [4] | |
| shoes: Nike |
| some strides, jumps and one sprint up the shallow hill |
| Strength Training 7:00 [1] | |
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Sunday Aug 5 |
| Running warm up/down 50:00 [1] | |
| shoes: LOP |
| jogging to the top of Surebridge mtn. and back, walking time not included |
| Orienteering 49:30 [3] **** 6 km (8:15 / km) +200m 7:04 / km | |
| shoes: LOP |
| Excellent Otraining. Was able to read the map while running pretty much the whole time, that doesn't happen often at Harriman.
Proper warm-up relieved me from the usual stomaches :)
damn Sergei's watch, took splits at every control but got nothing in return b/c the memory was full.. rr |
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| C • that's noski as Clem puts it. 2 |
Friday Aug 3 |
| Running (longer) 1:22:00 [3] +210m | |
| shoes: Nike |
| nice long run at Eagle Rock park, pretty tired and dehydrated by the end.
stomach pains left after about 30min. |
| Strength Training 10:00 [1] | |
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Thursday Aug 2 |
| Running 45:30  4.7 mi (9:40 / mi) +5m 6:00 / km | |
| shoes: Nike |
| early morning run, slight stomach discomfort, but not too bad.
bug spray saved me from some digger wasps/flies ( i guess that's wat they were but i didnt stop to chat) coming out of holes in the sandy part of trail.. lots of fun.. |
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| C • how is the stomach feeling today? 2 |