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Training Log Archive: Gil

In the 7 days ending Sep 23, 2006:

activity

time

miles

Cycling

4:10:00

Orienteering

2:11:20

10.6

(12:23)

17.06

(7:42)

110

84c

Gym

2:00:00

Running

1:05:00

5.0

(13:00)

8.05

(8:05)

Total

9:26:20

15.6

25.1

110

84c

averages - sleep:6.8

2:06

0:00

» now

Saturday Sep 23, 2006 #

Event: CNYO A meet

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Adidas Neptune XC Spikes

Before sprint warmup

Orienteering race (Sprint) 19:39 [4] 2.48 km (7:55 / km)
14c shoes: Adidas Neptune XC Spikes

To sum up in few words - my start time sucked but regardless of the start time - I was way too tentitive entire course plus I did not even puch myself 100% otr even 90% physically.

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Adidas Neptune XC Spikes

Warmup before Middle distance.

Orienteering race (Middle distance) 59:45 [4] *** 6.32 km (9:27 / km)
20c shoes: Adidas Neptune XC Spikes

I tried not to be as tentitive as I was in Sprint. There were some decent route executions. Judging from splits I had decent leg from #6 to #7. Speedwise I don't think I was running faster that particular leg but I do think what happenned was that probably most guys went straight however I lowered myself down to the creek on the left side and avoided going up and down sone steep ravines. Other fast leg was from #12 to #13 but that does nto count since I was trying to match Will's speed.

I made few directional mistakes. I do like my knew compas and I am braver executing direct route choices. Sometimes if I can't figure out obvious route choice I just take baring and start runnung based on baring and then I readjust based what I hit on my way. However it seems like with overconfidence I was sloppy on taking the right baring

Note

Rode with Mike to Cortland and back. If anyone considers sharing ride with Mike in the future you shall know that Mike has eclectic taste in music - you will hear many alternative performers and performers from 80s pop - Beasty Boys, Kate Bush, Cure, James to name a few (I did not hear James on this trip but on one of the previous trips). I enjoyed but will you?

Sprint - Strong Lungs - Splits

Middle - Blue - Splits

Friday Sep 22, 2006 #

Note
(rest day)

Thursday Sep 21, 2006 #

Gym (Eclyptical Machine #1) 30:00 [2]
slept:6.5 (injured) shoes: Polo Sport

Gym (Eclyptical Machine #2) 30:00 [3]
(injured) shoes: Polo Sport

Cycling (Stationary Bike) 32:00 [2]
(injured) shoes: Polo Sport

Wednesday Sep 20, 2006 #

Cycling (Stationary Bike) 31:00 [1]
slept:6.0 (injured) shoes: Polo Sport

Gym (Eclyptic Machine #1) 30:00 [2]
(injured) shoes: Polo Sport

Gym (Eclyptic Machine #2) 30:00 [2]
(injured) shoes: Polo Sport

Cycling (Stationary Bike) 35:00 [1]
(injured) shoes: Polo Sport

End of the cycle. Good, low intencity workout....

Tuesday Sep 19, 2006 #

Cycling (Stationary Bike) 1:12:00 [2]
slept:7.0 (injured) shoes: Polo Sport

Watching Contender. heal still hurts.

Monday Sep 18, 2006 #

Cycling (Stationary Bike) 1:20:00 [1]
max:130 slept:7.5 (injured) shoes: Polo Sport

No running since heal still hurts

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
slept:7.0 (injured) shoes: Asics Ahar

Was planning to run with Asics since I had banged up heal but realized it will be very, very slippery with them.

Orienteering race (Sprint Series Finals. Rac) 15:59 [5] *** 2.8 km (5:43 / km) +45m 5:17 / km
17c shoes: Adidas Neptune XC Spikes

Slowest qualifying heat but I managed to come in second. Therefore I guarantied myself spot in top 10.

John F., Vlad and I messed up 3rd flag big time. That was probably main cause why we got caught by second heat.

For a minute I thought there is no way I can qualify by time. But then going from 9 to 10 I noticed that Vlad is just in front of me and running at speed that gave me a "hope". Had to decide where to pass him for 2nd spot in my heat. I passed him going to #14. That stayed till finish

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Adidas Neptune XC Spikes

Warmup before Round 2

Orienteering race (Sprint Finals. Round 2) 15:59 [5] *** 2.6 km (6:09 / km) +65m 5:28 / km
16c shoes: Adidas Neptune XC Spikes

By far the most satisfying race in Sprint Series Finals. Unfortunately after punching in #12 I planned and executed route from #12 to #14, skipping #13. My route choice included to run through #13 and I saw #13. But when I saw #13 I thought - that's not my flag and ran by. Eddie was following me at that point and was "impressed" how fast I punched in #13.

If I was in the slowest heat in round one then this was fastest heat for round 2. Could have placed 6,7 but.... DQ is DQ.

By #14 I was starting tun run out of fuel and top 3 guys were ahead of me enough that I could not catch them to contend for 3rd best time. I did not even try to contend with Edie once he punched just in front of me at #15.

It would not matter anyway since I DQd anyway.

Why this was most satisfying race? Because for most part I was able to execute my line, cutting corners from John's and Ross' route choices. I have to say that John was running all over vs. Ross executed his route choices very well.

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Adidas Neptune XC Spikes

Warmup before round 3.

Orienteering race (Sprint Finals. Round 3) 19:58 [4] *** 2.86 km (6:59 / km)
17c shoes: Adidas Neptune XC Spikes

Race for 6th to 10th. After punching in #5 I was out of fuel. I did not have straight to follow the group, so, I let them go. Intensity was not there for me anymore and I was just racing to finish, hoping, maybe I can steal place or two if I don't make too many mistakes. But I did. Not big ones but about minute or so in total. Some of the route choices were horrible...

Sprint #1 - Long - Splits

Sprint Final - Long - Splits

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