Training Log Archive: BorisGrIn the 7 days ending Jul 24, 2005:
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Sunday Jul 24, 2005 #
Running 25:00 [2] 2.78 mi (9:00 / mi)
shoes: VJ - Studs
Warming up and jogging the white course (after red) at Mt.Misery (Valley Forge, PA.)
Orienteering race 42:51 [4] *** 5.3 km (8:05 / km) +165m 7:00 / km
shoes: VJ - Studs
DVOA local meet at Mt.Misery, Valley Forge, PA. Ran a red course reasonably well, but made a couple of mistakes on "controls in the middle of the woods", losing about 3:30 during the course, which is a little too much for not overly complex terrain. Wyatt got me by 2 minutes with a nice run.
Note
With my first race at WOC two weeks to go, I feel like I am in good, though not great, shape. I am fairly happy with my map reading, precise navigation, and speed. I am fairly unhappy with my map reading when tired, strength on uphills, and endurance. Clearly, these are not things I can fix in two weeks, but it's good to know what your strengths and weaknesses are and what you have to work on in the future. I will leave for Japan on Thursday and will consider that the beginning of the tapering.
Saturday Jul 23, 2005 #
Orienteering 1:40:00 [2] *** 10.0 km (10:00 / km)
shoes: VJ - Studs
Training on French Creek East with Clem, Dasha, Kat, Kat's brother Aleksey. Clem drew some nice loops, we set controls and ran some fast, short courses. Felt ok, but had trouble with the rocky footing.
Friday Jul 22, 2005 #
Running 39:00 [2] 4.33 mi (9:00 / mi)
shoes: Montrail Trail Shoes
Warm-up, cool-down, jogging down the hill.
Running 12:00 [5] **
shoes: Montrail Trail Shoes
Hill repeats / map memory exercise in Forest Park with Kat. Had an old French Creek map at the bottom of the hill. On each interval, memorize a leg, sprint up the hill, then draw the leg on another French Creek map at the top of the hill. Repeat 12 times. A fun little exercise for a change of pace.
Thursday Jul 21, 2005 #
Running 1:34:31 [3] 11.9 mi (7:57 / mi) +275m 7:25 / mi
shoes: Nike Pegasus '05
Running three slow loops in Forest Park with Greg - possibly our last workout together, since i'll be in Japan when he returns from the WMOC, and then I'm off to Sweden....End of an era.
Pretty hot day: around 89F.
Splits: 29:26, 29:04, 28:08.
Pretty hot day: around 89F.
Splits: 29:26, 29:04, 28:08.
C • . 6
Wednesday Jul 20, 2005 #
Running 57:02 [3] 7.5 mi (7:36 / mi)
shoes: Montrail Trail Shoes
Running horse loops in Forest Park in my new heavy trail shoes that i bought on the day i was in the city and needed to go for a run but had no shoes with me. They feel fine but will take some getting used to like any new shoes.
Four horse loops:
7:45
7:32
7:21
7:02 (felt quite hard - at least a level 4 effort)
Four horse loops:
7:45
7:32
7:21
7:02 (felt quite hard - at least a level 4 effort)
T.rex training 10:00 [1]
Crunches and stuff
Tuesday Jul 19, 2005 #
Orienteering 57:17 [2] 5.73 km (10:00 / km)
shoes: VJ - Cleats
Running around and streamering an old course on South Mountain in the intense heat and humidity - back in New York.... I miss Canada already! Took a refreshing dip in some puddle to make myself feel better, though.
Monday Jul 18, 2005 #
Note
Off today after spending about 29 hours straight traveling - a 13-hour drive from Williams Lake to Calgary, a flight to Chicago, a 4-hour delay sitting in the plane on the tarmac, and finally a cab home from LaGuardia.