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Training Log Archive: j-man

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  Run16 12:02:30 2.17 3.5 90
  Orienteering9 8:07:31 38.65(12:37) 62.2(7:50) 810
  Bike1 20:00
  Cross Training1 20:00
  Map Hike/Run1 15:00
  Total23 21:05:01 40.82 65.7 900

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Friday Aug 31, 2007 #

Run 40:00 [2]
shoes: 10/2006 Asics

Ran to the school. Did three surges but they were somewhat feeble.

Note

Stretch and abs.

Thursday Aug 30, 2007 #

Run 1:00:00 [2]
shoes: 10/2006 Asics

TNT. Did the loop out to the Ridley road and then back past the DVOA clubhouse and the orange trail back.

About 15 minutes were level 3/tempo when I was crusing to stay slightly ahead of Steve who was running nicely.

Note

Did 15 of stretching (though not continuous) and abs.

My legs have felt extremely flat all week. In fact, they haven't felt good since the long qual in Ukraine.

Wednesday Aug 29, 2007 #

Run 57:00 [2]
shoes: 10/2006 Asics

Ran over the the fence on the flattish route at Tyler.

Picked it up a bit on the way back.

Note

15 minutes of stretching. Also set of abs.

I have got to make this stretching a daily occurrence, no matter what. 15 minutes. I am going on the 1 year anniversary of my left glute problem and the past couple days have been as bad as ever.

Tuesday Aug 28, 2007 #

Run 1:02:00 [3]
shoes: 10/2006 Asics

TNT.

Ran the TNT hill intervals section with Karl, S^2, Bob, and Dasha.

I did 10. It was hard work. The interval section of this workout was level 4-5. It lasted about 30 minutes (including recovery).

Monday Aug 27, 2007 #

Run 37:30 [2]
shoes: 10/2006 Asics

Quick run to the school. A little GI discomfort kept it short.

Saturday Aug 25, 2007 #

Orienteering 55:00 [2] *** 7.0 km (7:51 / km)
shoes: Jalas

Classic course on the relay map. I felt lousy with a headache/etc... so it didn't take much to throw me out of rhythm. I was dragging and decided to bail about halway through. Probably did about 5 K of orienteering and a few K of running.

Friday Aug 24, 2007 #

Note

Rest day.

Run warm up/down 20:00 [2]
shoes: Jalas

Warmup before the sprint.

Run race 21:00 [4] **** 3.5 km (6:00 / km) +90m 5:19 / km
shoes: Jalas

Spectator sprint at the sprint qual area. Started out well but then 2 errors in the middle to end and I slowed way down.

Wednesday Aug 22, 2007 #

Orienteering race 47:00 [3] ***** 6.3 km (7:28 / km) +110m 6:52 / km
shoes: Jalas

WOC Spectator race at Bortnichi South. Basically the middle final.

My best run of the week. Didn't push too hard but orienteered well.

Tuesday Aug 21, 2007 #

Note

Rest day.

Monday Aug 20, 2007 #

Run warm up/down 20:00 [2]
shoes: Jalas

Warmup for the middle qual.

Orienteering race 39:10 [4] ***** 5.0 km (7:50 / km) +90m 7:11 / km
shoes: Jalas

Middle qual at Bortnichi.

Sunday Aug 19, 2007 #

Orienteering race 1:21:00 [4] 9.0 km (9:00 / km) +360m 7:30 / km
shoes: Jalas

Pidgirtsy.

Orienteering 30:00 [2] 3.5 km (8:34 / km)
shoes: Jalas

Brovary. Middle training.

Friday Aug 17, 2007 #

Orienteering 55:00 [2] *** 7.5 km (7:20 / km)
shoes: Jalas

Feofania.

Long model. Did all the controls.

A variety of terrain. Some open deciduous--like Fair Hill but with some nettles; open/rough fields; steep erosion networks (with lots of trash) and some park-like stuff (which admittedly is probably indicative of the sprint.)

And a couple dogs, too.

Thursday Aug 16, 2007 #

Orienteering 55:00 [2] *** 7.5 km (7:20 / km)
shoes: Jalas

Obukhiv.

Much nicer than the day before. Less trash, dogs, etc... Orienteered fairly cleanly. This terrain would foreshadow the long qual/final more than I knew at the time.

Wednesday Aug 15, 2007 #

Orienteering 55:00 [3] *** 6.0 km (9:10 / km)
shoes: Jalas

Vyshgorod.

Training, day 2. This is the real Ukraine! Ferocious dogs, nettles, raw sewage, trash out the wazoo and steep as hell. I suggested to Eddie that it was like an amusement park; he retorted more like the House of Horrors. Agreed.

Tuesday Aug 14, 2007 #

Orienteering 22:30 [4] **** 4.2 km (5:21 / km) +50m 5:03 / km
shoes: Jalas

First run in Ukraine. On a middle model area.

Legs felt great and all cylinders were firing (even in the brain.) Cruised around through beautiful terrain. A couple bobbles towards the end, but generally compass work and distance feel was good.

The terrain was nice, no dogs, few nettles, and (it would become apparent later) not so much trash. Very fast, too.

Thought I was a stud but Tero would run 4 flat a K there.

Run warm up/down 20:00 [2]
shoes: Jalas

Some warmup and warmdown.

Thursday Aug 9, 2007 #

Run 1:15:00 [3]
shoes: 10/2006 Asics

TNT. Ran with Randy, Steve, Ray, and Kolya. Did the road loop and pushed the hill and a few other places. Steve running pretty fast. Kolya did nicely. Good amount of rain.

Wednesday Aug 8, 2007 #

Run 35:00 [2]
shoes: 10/2006 Asics

Almost in a drive by at work.

Ran to school. Saw little racoon in a tree.

Tuesday Aug 7, 2007 #

Run 1:05:00 [3]
shoes: 10/2006 Asics

TNT. Did a bit of tempo (20 minutes) early on and then 4 X 1.5 on 1.5 off.

Monday Aug 6, 2007 #

Run 35:00 [2]

Ran with Kolya to the school. Got covered with bugs. Very annoying.

Sunday Aug 5, 2007 #

Run warm up/down 5:00 [1]

Warmup for Mt. Penn.

Orienteering race 47:51 [4] *** 6.2 km (7:43 / km) +200m 6:39 / km
shoes: Jalas

Mt. Penn red. A pretty good run. Very solid until missing the cliff control, then sloppy on the next, and missing the next one. Each time careless.

Map Hike/Run warm up/down 15:00 [1]

Cooldown to find Kolya.

Saturday Aug 4, 2007 #

Run 1:05:00 [3]
shoes: Reeboks

TNT Saturday. Ran with Dasha.

Did 8 x 1 minute on 1 minute off at around halfway.

Friday Aug 3, 2007 #

Cross Training 20:00 [2]
shoes: 10/2006 Asics

level 6.

Bike 20:00 [2]

level 11.

Thursday Aug 2, 2007 #

Run 1:00:00 [3]
shoes: Reeboks

TNT. Ran with Tom, Steve, and Ray, but they all peeled off at some point. Ran briskly, especially from halfway onwards. Last 5 minutes was a level 2 cooldown. Pretty hot.

Wednesday Aug 1, 2007 #

Run 45:00 [2]
shoes: 10/2006 Asics

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