Thursday May 29 |
 | Strength Training 20:00 [2] | |
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| elliptical @ the gym |
| Biking 20:00 [2] | |
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| it's really hard doing easy workouts but my legs do need rest.. |
Wednesday May 28 |
| Running 53:00 [2] * | |
| shoes: Nike |
| Nice run at Eagle rock in 60 degree sunny weather, enjoyed it thoroughly until i twisted by ankle on a flat trail ;( hurt quite a bit for 10+ min. will take it really easy for the next couple of weeks. knees were sore but not bad so i guess i didn't do myself as much damage this sunday as i thought, maybe it was a good thing i was so slow and careful on the rocks. |
| Strength Training 6:00 [1] | |
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Monday May 26 |
| Orienteering 1:29:23 [3] *** 8.4 km (10:38 / km) +400m 8:36 / km | |
| shoes: LOP |
| Lehigh U. map, Red course that did not enjoy b/c of the rocky hilly green terrain and my bad Oing. visibility was better than at Hickory run but footing was terrible and my map contact sucked.. was dead tired towards the end, need to build endurance + strength. |
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Red Y Long - Splits |
Sunday May 25 |
| Orienteering 41:11 [4] **** 4 km (10:18 / km) +160m 8:35 / km | |
| shoes: Pytho Ice Bug |
| decent course despite several unwanted mistakes, my compass-work is improving slowly but my concentration lapses are getting annoying. |
| Running warm up/down 12:00 [2] | |
| shoes: Pytho Ice Bug |
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RedY Middle - Splits |
Saturday May 24 |
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| Event: US Team Trials
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| Running 32:00 [1] | |
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| easy run with Sergei, some stomach pains and no energy |
Friday May 23 |
| Strength Training 30:00 [2] | |
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| 1st time at new school gym, went well..
20 min elliptical to warm up the legs and practice "straight" running.
10 min leg strength |
| Swimming 30:00 [2] | |
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| wow, it's been a while and i'm def out of shape; took lots of breaks but it was very nice anyway |
| Note | |
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| Bought tickets to Europe! |
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| C • Team Trials 3 |
Wednesday May 21 |
| Running 52:30 [2] | |
| shoes: Nike |
| so i've been told that i twist my ankle in the air when i run so today i decided to do controlled mov't of my lower legs and it turned out ok. It forced me to run on my toes (and not on my heel as i usually do), which wasn't bad except for my blisters..rr. my calves were hurting afterwards but i'm hoping this will help improve my form and maybe decrease the knee and ankle problems. |
| Strength Training 5:00 [1] | |
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Tuesday May 20 |
| Yoga 30:00 [2] | |
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| Strength Training 10:00 [2] | |
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| upper body + torso |
Sunday May 18 |
| Running intervals 47:22  4.2 mi (11:15 / mi) +30m 6:51 / km | |
| shoes: Asics 13 |
| track session in light rain. did 5 x 400, 400m rest with Greg helping me out by setting the pace.
99s, 96, 94, 96, 97(last one by myself) |
| Strength Training 5:00 [1] | |
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Saturday May 17 |
| Running 1:04:00 [3] | |
| shoes: Nike |
| Eagle rock run with head goat and handicap goat on wet rocky trails + some terrain as well.
Knee feels ok after yoga, I shall continue with it. |
| Strength Training 5:00 [1] | |
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Friday May 16 |
| Yoga 30:00 [1] | |
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| some gentle yoga |
Thursday May 15 |
| Running 31:00 [2] | |
| shoes: Pytho Ice Bug |
| shitty run in backyard park, felt so heavy and wanted to pass out.. humidity was high. |
Tuesday May 13 |
| Running 1:03:00 [2] | |
| shoes: Nike |
| strange run today in sunny 70 degree weather: stomach pain in the beginning (stopped to walk it off), cramp and tiredness towards the end.
was considering taking a week or so off from training to give my r. knee a rest, its been bothering me since west point. then again, a week will not do much so i will stick to my plan and take some time off after dvoa meet. |
| Strength Training 8:00 [1] | |
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| jump-rope before, 3 pull-ups, stretching |
Sunday May 11 |
| Running 45:00 [3] | |
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| nice run at FP with Sergei who was leading so the pace for me was at a pretty decent speed |
| Strength Training 7:00 [1] | |
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Saturday May 10 |
| Strength Training 10:00 [1] | |
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| strength, not too much |
| Biking 20:00 [2] | |
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| indoor |
Thursday May 8 |
| Running 42:26  | |
| shoes: Asics 13 |
| track: 5x400m in 101s each, 40s rest in btwn (100m, which might have been too short)
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| Strength Training 6:00 [1] | |
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Wednesday May 7 |
| Yoga 25:00 [1] | |
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| nice yoga session outside before my run |
| Running 39:00 [3] 4.2 mi (9:16 / mi) | |
| shoes: Nike |
| Felt warmed-up after yoga so started out at a decent pace and was able to hold it for whole run. Success! I reached the river w/o major obsticles just some mugginess at times but nothing terrible, no bugs yet. |
Tuesday May 6 |
| Running 42:00 [1] | |
| shoes: Nike |
| Went out for a jog to engage my legs a bit, they were so stiff though + no energy at all. |
Monday May 5 |
| Note | |
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| So sore, glad my yoga instructor took it easy on us today (that is in terms of poses, meditation is still hard as ever) |
Sunday May 4 |
| Orienteering 1:19:37 [3] **** 7 km (11:22 / km) +225m 9:48 / km | |
| shoes: Pytho Ice Bug |
| Nice Red course today :)
Being late to start didn't bother me much, on opp. it gave me some time to relax and collect myself. I was doing well until I started getting tired after 9, making a mistake on 11 by not following my compass but counting damn rocks (wtf came over me i don't know b/c i never do that, esp. on this terrain). Finished Ok, minor hesitation on 13, also route choice hesitation going to 7 but I stuck it out eventually.
I liked this course, i had decent flow for the first half and learned some new things about my Oing that i need to improve on. |
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| C • Good job 1 |
| Strength Training 7:00 [1] | |
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| Running warm up/down 10:00 [3] | |
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| Fast warm-up to start hoping I can make it in time but missing it by 2min. First time ever.. i think.. |
Saturday May 3 |
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| Event: West Point A-Meet
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| Orienteering 52:02 [3] **** 4.2 km (12:23 / km) +170m 10:18 / km | |
| shoes: Pytho Ice Bug |
| Quite an embarrassing run, messing up 1(poor execution), 3, 5, 7 (slightly), 11, 12 (didnt see right away), 13 (lost couple minutes searching way early due to loss of concentration after hard fall).
Didn't click with the map despite the slow pace, don't really know how to improve on this other than Oing more on many diff. maps. |
| Running warm up/down 15:00 [2] | |
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| Nice uphill jog to start, great warm-up, esp. before middle.
Didn't warm up for sprint b/c i wasnt really in hte mood for it but it turned out fine.
Jogged a bit afterwards |
| Orienteering 24:59  *** 3.1 km (8:04 / km) +80m 7:08 / km | |
| shoes: LOP |
| Very fun sprint, really enjoyed it. Nice combo of forest and trail running. |
| Strength Training 11:00 [1] | |
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| much needed stretching, hip felt better after running the sprint |
Thursday May 1 |
| Running tempo 52:00  9.4 km (5:32 / km) +30m 5:27 / km | |
| shoes: Asics 13 |
| Tempo run on the track in light drizzle. Thought i did 10 400s but apparantly it turned out to be 11 :) avg 117s, which seems a bit slow..
at any point during the run i felt that i could add more speed but it felt like a decent work-out so i stayed at that pace. Felt sore afterwards. |
| Strength Training 10:00 [1] | |
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