Training Log Archive: SergeyIn the 7 days ending Nov 7, 2004:
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Sunday Nov 7, 2004 #
Trail run (warmup-cooldown) 20:00 [2] 2.0 mi (10:00 / mi) +100m 8:39 / mi
Orienteering (race) 1:34:01 [4] 12.0 km (7:50 / km) +680m 6:06 / km
spiked:15/17c
USA Long Champs. Same - couldn't push myself to extreme! Started good and continued quite good until control 10. Next astonishing leg of 2.6 km and 350 m down ruined my feet - I got blisters and couldn't hold the speed on the last loop. Plus couple minutes of mistakes! About 6:00 lost overall on mistakes and speed. Again 4th and out of medals :( Brian's and William's 1:28 were so close! Well, there is always another chance :) Need more speed work - both short and long intervals.
Saturday Nov 6, 2004 #
Event: 2004 U. S. Short and Long
Trail run 40:00 [2] 4.0 mi (10:00 / mi) +100m 9:17 / mi
Lots of running warming, scouting start and finish with my daughter in preparation for her run. Additionally about 1 mile run to the start and around the start area to warmup for the short champs.
Orienteering (race) 33:10 [4] 4.4 km (7:32 / km) +250m 5:52 / km
spiked:16/22c
Didn't have that spark that gives winning efforts. 4th overall. Good run but lots of hesitation around controls in boulders. Should read control descriptions more carefully. Plus lost ~1:30 on 6th and 8th controls. Overall loss of ~3:00 and out of medals. Need to do more speed work! Brian's time is astonishing! I thought to aim at below 30 but 28 is just out of reach! Bravo Brian!
Wednesday Nov 3, 2004 #
Trail run (easy) 42:00 [3] 5.5 mi (7:38 / mi)
Tuesday Nov 2, 2004 #
Road run (warmup-cooldown) 32:00 [3] 4.0 mi (8:00 / mi)
Road run (intervals) 14:10 [5] 2.5 mi (5:40 / mi)
10x400@1:22-1:25
Road run (between) 17:30 [4] 2.5 mi (7:00 / mi)
Yoga 20:00 [1]
Monday Nov 1, 2004 #
Trail run 46:12 [3] 6.0 mi (7:42 / mi)