Training Log Archive: NikolayIn the 7 days ending Apr 12, 2009:
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Saturday Apr 11, 2009 #
Orienteering race (Morning) 2:00:45 [4] 12.0 mi (10:04 / mi) +504m 8:54 / mi
ahr:152 max:169
Cascade 2 hours Score O race
Terrain Running (Afternoon) 23:42 [2] 2.11 mi (11:14 / mi) +39m 10:37 / mi
ahr:125 max:144
Cool down and controls pick up after the Score O
Wednesday Apr 8, 2009 #
Trail Running hills (Evening) 20:00 [5] 1.33 mi (15:02 / mi) +330m 8:30 / mi
ahr:153 max:165 weight:166lbs
Hill intervals while running up Mt Si. there was snow on the last quarter of the run
10 x 2 min with 3 min recovery jog
10 x 2 min with 3 min recovery jog
Trail Running hills (Evening) 48:36 [3] 2.65 mi (18:20 / mi) +607m 10:43 / mi
ahr:142 max:166
Warm up and recovery from the hill intervals.
Trail Running (Evening) 38:30 [2] 3.62 mi (10:38 / mi)
ahr:111 max:129
Downhill run from Mt Si
Tuesday Apr 7, 2009 #
Note
weight:167lbs (rest day)
Two A meets and 7 races have passed for me this season.
1. Technical:
I got 4 clean races,
1 long race with 2 mistakes due to hurried start and 1 due to concentration (7')
1 middle (relays) race with 2 mistakes due to too fast start and 1 due to concentration (1'50")
1 sprint race with 1 mistake due to concentration. (30")
All 3 concentration mistakes happened on easy controls that I relaxed mentally on, and lost contact with the map.
The rest of the mistakes happened on first and second controls on 2 races because I was not calm and relaxed at the start. (One because of missed start and the other because of 4 minutes deficit in a relay)
Summary:
-- Doing good, as long as I stay relaxed before the start,
-- And keep focused on every single leg.
2. Physical
On 3 of the clean races I have lost time from the winners on several all climb splits or long climb splits, keeping similar or faster times on the remaining splits of the race.
The 4'th clean race was an easy sprint relay with no forks on soft muddy terrain, and I plain did not have speed / strength to keep up with the pack.
Summary:
-- Now I am actually able to run through the whole middle/long courses
-- Need hill intervals 1 - 3 min length, to train strength to power through the hilly sections/legs of a course.
-- Need to train more often with heavier shoes similar in weight to the O shoes I race in. This way will feel / be faster in the forest.
-- More terrain / off trail runs to get comfortable with keeping faster speed in the forest (at races in the soft forest I feel like I am running in slow motion)
3. Overall:
Currently this is the end result from my winter/spring preparation (7 months): Below is average/estimate with me running a clean race (which I managed to do ~ 60% of this seasons A meets). Most of the time lost from the winners is only from 2 - 3 uphill legs.
Sprints 16 - 18 mins (1:30 - 2 mins off)
Middle 32 - 35 mins (2 - 2:30 mins off)
Long 80 - 90 mins ( 2 - 4 mins off)
So the goal for the next month: Get my medium hill intervals and stay calm and focused at races.
1. Technical:
I got 4 clean races,
1 long race with 2 mistakes due to hurried start and 1 due to concentration (7')
1 middle (relays) race with 2 mistakes due to too fast start and 1 due to concentration (1'50")
1 sprint race with 1 mistake due to concentration. (30")
All 3 concentration mistakes happened on easy controls that I relaxed mentally on, and lost contact with the map.
The rest of the mistakes happened on first and second controls on 2 races because I was not calm and relaxed at the start. (One because of missed start and the other because of 4 minutes deficit in a relay)
Summary:
-- Doing good, as long as I stay relaxed before the start,
-- And keep focused on every single leg.
2. Physical
On 3 of the clean races I have lost time from the winners on several all climb splits or long climb splits, keeping similar or faster times on the remaining splits of the race.
The 4'th clean race was an easy sprint relay with no forks on soft muddy terrain, and I plain did not have speed / strength to keep up with the pack.
Summary:
-- Now I am actually able to run through the whole middle/long courses
-- Need hill intervals 1 - 3 min length, to train strength to power through the hilly sections/legs of a course.
-- Need to train more often with heavier shoes similar in weight to the O shoes I race in. This way will feel / be faster in the forest.
-- More terrain / off trail runs to get comfortable with keeping faster speed in the forest (at races in the soft forest I feel like I am running in slow motion)
3. Overall:
Currently this is the end result from my winter/spring preparation (7 months): Below is average/estimate with me running a clean race (which I managed to do ~ 60% of this seasons A meets). Most of the time lost from the winners is only from 2 - 3 uphill legs.
Sprints 16 - 18 mins (1:30 - 2 mins off)
Middle 32 - 35 mins (2 - 2:30 mins off)
Long 80 - 90 mins ( 2 - 4 mins off)
So the goal for the next month: Get my medium hill intervals and stay calm and focused at races.
Monday Apr 6, 2009 #
Note
slept:3.0 weight:167lbs (rest day)
Back from Ohio. Not much sleep on various auto and air transport.