Training Log Archive: NikolayIn the 7 days ending Jun 28, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jun 28, 2009 #
Orienteering race (Morning) 1:44:29 [4] 13.7 mi (7:38 / mi) +436m 6:56 / mi
ahr:162 max:169
Had a good run
---Technically about 1 min lost:
For CP11: I have lost about 40 secs for 11 where I end up a bit to the right and lower than the control,
For CP18: About 20 secs at 18 where I stopped at one cliff before the control and spend some time reading the map.
---From bad / not optimal route choices: 3:30 - 4 mins
For CP2: 1 - 1:20 mins: From CP1 I did not see on the map the small indistinct trail going directly towards two, and decided to run back on the road.
For CP24 1:30 mins Did not find the indistinct trail going to last CP and end up left on the road pushing all through the thick vegetation
For 14 and 21 about 20 - 30 secs each not attacking optimally:
This is now my weakest spot technically I think - long legs with multiple route choices.
---Physically I felt better after the long compared to after the middle. I guess I have not pushed hard enough. I have noticed several times now that I am not pushing hard on the long distance courses, so I need to work on that.
Trail Running warm up/down (Morning) 15:00 [2] 1.5 mi (10:00 / mi) +20m 9:36 / mi
Orienteering (Afternoon) 40:30 [3] 2.21 mi (18:19 / mi) +120m 15:41 / mi
Saturday Jun 27, 2009 #
Orienteering race (Morning) 46:30 [4] 6.0 km (7:45 / km) +300m 6:12 / km
ahr:168 max:178
Very good run. About 2 mins lost at control 8. The only control I hurried and was not careful. the terrain was not forgiving at all. Also lost about 20-25 secs on 17 because the reentrant where the rock was, was not at all as distinct as it was on the map. I have run by it and when looked back I saw the flag.
Trail Running warm up/down (Morning) 40:00 [2] 3.0 mi (13:20 / mi) +200m 11:03 / mi
Friday Jun 26, 2009 #
Orienteering race (Evening) 21:00 [4] 2.8 km (7:30 / km) +80m 6:34 / km
I had a bad run, with several bubbles in the middle part of the sprint - 3 mistakes of about 20 - 25 secs.
Orienteering (Evening) 29:08 [2] 1.57 mi (18:33 / mi) +88m 15:48 / mi
Trail Running warm up/down (Evening) 40:00 [2] 2.5 mi (16:00 / mi) +50m 15:04 / mi
Wednesday Jun 24, 2009 #
Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs
Hike/Walking (Evening) 1:00:00 [0] 2.6 mi (23:05 / mi) +84m 20:58 / mi
ahr:85 max:100
Tuesday Jun 23, 2009 #
Hike/Walking 40:00 [1] 2.0 mi (20:00 / mi) +400m 12:20 / mi
ahr:100 max:166 weight:165lbs
Monday Jun 22, 2009 #
Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs
Note
On another note, going out for a trail run right now. No more injuries to nurture or recover from. I can't remember the last time I had a training run. Two injuries, lots of orienteering, a 24 hour rogaine and tons of cycling, but can't remember the last time I was just out for a run.
Trail Running tempo (Evening) 47:11 [4] 6.0 mi (7:52 / mi) +122m 7:24 / mi
ahr:153 max:163 weight:166lbs
Felt tired from the Gold Rush Orienteering weekend. Focused on running form, pushing off with the toes and including the core muscles.
And consequently my average HR for a 47 min run was about 10 - 12 beats higher than usual.