Tuesday Jul 29 |
 | Running 44:00 [2] | |
| shoes: Puma narabota |
| easy run in one of Paris parks, got confused by roads going through the park and many trails. nice to stretch out the legs |
Monday Jul 28 |
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| Event: WUOC 2008
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Saturday Jul 26 |
| Note | |
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| I'm very proud of myself for surviving 5 days of Swedish Oing in Long D21 course, which I really had doubts about since I've never before have raced for that many days in a row. I really enjoyed watching and running the finish chute: it def. made it seem as if all the work on your course was rewarded by a 400m sprint to the finish line. The Swedish hamburger, however, was not so rewarding and neither was the hot dog. I had a lot of fun at Oringen, seeing so many orienteers in brightly colored Osuits running in a never ending line to the finish was mesmerizing. Trying to do my best orienteering on great maps and courses was very enjoyable and challanging, just how I like it. |
Friday Jul 25 |
| Running warm up/down 15:00 [2] | |
| shoes: Pytho Ice Bug |
| So I missed a note at yest.'s start saying that the distance to today's start has been changed/corrected to 2km less than it indicated on my bib number. Hence, I arrived at the start half an hour early and was forced to sit it out in the shade. Remained calm suprisingly. |
| Orienteering race 1:15:31  **** 7.2 km (10:29 / km) | |
| shoes: Pytho Ice Bug |
| Day 5 - Chase start, 1:15 map and back into the marshes with an added touch of green. Difficult oing, physically and mentally as concentration needed to be 100% even when your heart is pumping like crazy while running and sinking in the marshes. My mind got tired on the long leg to 6, so a wobble was inevitable but not drastic. Regained my focus and finished strong. 36th place overall and very happy with that result. |
Thursday Jul 24 |
| Running warm up/down 10:00 [2] | |
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| Orienteering race 43:07  **** 5.7 km (7:34 / km) | |
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| Day 4, 1:10 map and the most fun out of all of them b/c it was the top of the mtn: very open and runnable but very detailed in some parts.The ride to the start was via a ski lift and it had some very nice views :)
I did well today, 23rd place. I was running fast (compared to my usual speed) and managing to navigate smoothly throughout the course. Def. had great flow. Wish more days were in this type of area. |
Wednesday Jul 23 |
| Running warm up/down 20:00  | |
| shoes: Puma narabota |
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| Orienteering race 56:15 [4] **** 5.9 km (9:32 / km) | |
| shoes: Puma narabota |
| Day 3, 1:15,000 map between two hills. My course didn't take me into the open areas further up the slope, which I was happy about, but it did force me to read the map very carefully in the white technical forest right below. Managed quite well during that part; losing confidence for a second on 5 cost me a minute or so but I recovered somewhat. 9 was placed in a tiny reentrant in a vague low area close to a marsh so I blew that one by a bit b/c I tired to read the vague ups and downs instead of just running on a compass bearing.. rrrr... the rest was easy.. |
Tuesday Jul 22 |
| Running warm up/down 20:00 [2] | |
| shoes: Pytho Ice Bug |
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| Orienteering race 51:04  **** 4.1 km (12:27 / km) | |
| shoes: Pytho Ice Bug |
| Day 2, short course :) 1:10 technical all around: first in marhsy area, then on woodsy slope. Mistake on #1 as I overran it by a little bit. Next controls leading up to 10 were great, executed very well. Lost focus going down to 11 and steared a bit right of it. By then I was tired and distracted by many people finishing their courses so the rest of the course was a bit dodgy but w/o any real mistakes either. Ok run, improvement awaits. |
Monday Jul 21 |
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| Event: Oringen 2008
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| Running warm up/down 20:00 [3] | |
| shoes: Puma narabota |
| Long jog to start up the hill, I barely made it on time but my muscles were warmed-up no doubt. |
| Orienteering race 1:27:37  **** 7.6 km (11:32 / km) | |
| shoes: Puma narabota |
| First day D21 Long course on marshy and logged areas, something I was not prepared for from the training yesterday. Straight away, mistake on 1 b/c of poor compass work and hesitation about where the marsh starts. Minor loop stopping short on 2, misreading the map; bad route to 4 (should have dropped to road right away); 9 gave me some problems as I stopped short and got confused. So many people in the woods! Trails everywhere, both hindering my Oing and making it slightly easier in terms of footing. The woods were difficult to run in: rocks covered in moss and blueberries; the marshes were better but involved more physical strength. Got very tired towards the end, esp. because of marshy route to 8, which was unevoidable unless I wanted to go all the way around on road. Satisfied with my oing for today, excited to see such large crowd of orienteers! |
Sunday Jul 20 |
| Orienteering 50:00 [3] **** | |
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| Light training on nearby map starting out with Kat in the woodsy part, then continuing on my own going higher to more open terrain. very technical area, gorgeous views from the top running on some purple rocks and moss :) |
Saturday Jul 19 |
| Running 35:00 [2] | |
| shoes: Puma narabota |
| easy jog on trail leading off from the cabins into some town nearby, didn't run too far, just to some lake and back. ankle did not like the uneven rocky ground so i stopped early. |
Thursday Jul 17 |
| Yoga 30:00 [2] | |
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| morning session outside, did not help me calm down, too excited about hte trip, leaving today!!!! |
Tuesday Jul 15 |
| Running 40:00 [2] | |
| shoes: Puma narabota |
| easy evening run around the poddles in backyard park, fairely pleasant :) |
| Strength Training 7:00 [1] | |
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Sunday Jul 13 |
| Orienteering 1:16:00 [3] *** 6.5 km (11:42 / km) +222m 9:59 / km | |
| shoes: Puma narabota |
| Saxon woods course (designed by Zhuk) on hot sunny day. Def. good training: tired legs, sleepy mind making concentration difficult, on top of stomach pain and heat. Toughed out though and the pains went away after 3rd control but Oing was still difficult. Stopped a bunch of times to calm down; got tired on the last loop forcing myself to focus. |
| Strength Training 5:00 [1] | |
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Saturday Jul 12 |
| Running 47:00 [3] | |
| shoes: Puma narabota |
| another evening run with Zhuk at FP this time. Felt good leading the way through various intentional and unintentional detours, despite stomach pains + discomfort. |
Friday Jul 11 |
| Running 47:00 [2] | |
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| evening run with Sergei after dinner (not used to this) to brigton boardwalk, running on hard portion of the beach on the way back. stomach still feeling funky. |
Wednesday Jul 9 |
| Strength Training 38:00 [2] | |
| shoes: Asics 13 |
| gym @ school after work: 20 min elliptical, 5 leg strength, 5 stair stepper + stretching
planned to go to the pool afterwards but it was occupied by kids and I really didn't want to wait 30min and then go after multiple groups of kids have gone. |
| Plyometrics 10:00 [4] | |
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| wanted to go for a run in the rain but it stopped once i got home so I did some jumps and strides instead, stomach not liking the intensity. |
Tuesday Jul 8 |
| Running 42:15  | |
| shoes: Asics 13 |
| miserable track work-out: 200m in 43.9s, 2x400m in 1:37.1 and 1:39.6, final 200m in 45.5s.
reasons for such torturing run is heat, humidity and stomach pain. Started out well, energetic and prepared for a tough session but as soon as i started speeding up the pain in the upper stomach area developed and would hurt esp. bad during the in btw jogging. After last 200m the pain progressed towards lower stomach area and intensified making the jog back very unpleasant. I did stop to stretch afterwards but no help..
Should i stop doing track for now? |
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| C • Speed work on trails? 6 |
| Strength Training 10:00 [1] | |
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Sunday Jul 6 |
| Strength Training 30:00 [3] | |
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| 4+hr water rafting is substantial work but 30 min would be an Ok time to log as training |
Saturday Jul 5 |
| Running 15:00 [2] ** | |
| shoes: Pytho Ice Bug |
| jogging while setting and collecting controls, walking time not included |
| Orienteering 1:04:20  *** 7.5 km (8:35 / km) | |
| shoes: Pytho Ice Bug |
| South Mtn course, designed by Greg as usual. Humid weather, no sunshine.
Went well, really enjoyed varying the speed on trails vs the woods (something I should be more conscious about). Slight mistakes on 3 and 5, both involving concentration lapses with 5 being most legit b/c of barking big dogs blocking the way. Some hesitations on 7, 9, and 10.
I'm def. more fit now, hopefully it will be enough for me to last through a week of Oing. |
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- Splits |
Friday Jul 4 |
| Running 30:00 [2] | |
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| easy run with Zman in backyard park, too hot today |
Wednesday Jul 2 |
| Running 45:30 [3] 7 km (6:30 / km) +150m 5:52 / km | |
| shoes: Puma narabota |
| Excellent hilly run in wayne park, usual high mtn loop + a little extra hill. Mtn bikers did some damage to the trails causing a lot of loose rocks to come out so was def. even more rockier than i'm used to, had to be careful with my weak ankle,
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| Strength Training 4:00 [1] | |
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Tuesday Jul 1 |
| Running 31:09  | |
| shoes: Asics 13 |
| planned to do a 5-6km test run but was not feeling so great, esp. in the upper stomach area.
went over to school track after work, warmed up 15min, ran a "hard" mile (1.715m in second/third to last lane) in 8:09 (4:45 / km). Heart rate was around 160 when I finished it but it felt terrible so I couldn't do more.
cooled down 8 min and wanted to throw up slightly, maybe dehydrated a bit..
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| Biking 15:00  | |
| shoes: Asics 13 |
| after I calmed down a bit after track, went to the gym to do some biking + leg strength (would have skipped this but had to wait for the pool to open up) |
| Strength Training 10:00 [2] | |
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| stretching + leg strenght |
| Swimming 25:00  | |
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| and finally collapsed into the pool for some refreshing swimming, feeling much better afterwards but quite tired. |