Training Archive: KseniyaIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | ||||||||||
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 | ||
Monday Mar 31 | ||
| Yoga 30:00 [2] | |
| some new back bends and inversions | ||