Training Log Archive: divIn the 7 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Note
Mar. 31
(Sat.) Roberts Regional Recreation Area
Oakland, CA
(Sat.) Roberts Regional Recreation Area
Oakland, CA
Orienteering race 18:21 [4] 2.4 km (7:39 / km) +60m 6:48 / km
weight:83kg shoes: Inov8 270
Roberts park sprint race, close to home, short and fast - didnt have gas at the last 3rd of the course - have to run more uphills. Tried Inov8 270 shoes - absolutly wonderfull for sprint races and dry conditions..
Didnt have time for Line-O - have to go home.
Didnt have time for Line-O - have to go home.
Friday Mar 30, 2007 #
Easy run long 1:11:41 [3] 13.5 km (5:19 / km) +20m 5:16 / km
shoes: Asix GT-2110
Tuesday Mar 27, 2007 #
Easy run warm up/down 33:00 [3] 5.5 mi (6:00 / mi)
shoes: Asix GT-2110
R run 3:38 [3] 1.61 km (2:15 / km)
shoes: Adidas spike md
4x100, 4x200, 1x400 at R pace. Tried new old spikes. Absolutely different movement mechanics in comparison with running in standard shoes. Lower feet (arch) and calf were sore after workout. Mainly because you have to run on the front part of you feet, not put it fully on the ground.
100 - 0:15,
200 - 0:34
400 - 1:18
100 - 0:15,
200 - 0:34
400 - 1:18
Stretching 15:00 [3]
Sunday Mar 25, 2007 #
Note
Mar. 25
(Sun.) Golden Goat and Golden Kid
Briones Regional Park, Martinez, CA
(Sun.) Golden Goat and Golden Kid
Briones Regional Park, Martinez, CA
Orienteering race 2:38:02 [4] *** 17.5 km (9:02 / km) +1000m 7:01 / km
25c weight:82.4kg shoes: Adidas Alborado II
Golden Goat in Brioness, official 13.2km 850m turned into 17.5 and 1K+ climb. Forgot to consume GU - thought Cytomax drink would be enough, but after 2 hours was very tired - place was very steep, sun hot, miraculously 2 packs returned me back into live, than main problem were blisters. Even try to run downhill.
Best skip was #1 - almost nobody did it, I saw it when I was in the middle of the first major climb but decided to follow initial plan. On the other hand it would save me a lot of energy eliminating ~180m extra uphills. Ran with Greg until took wrong direction leaving #5, than was chasing him and Jennifer till they made mistake @ #20. At that point I didn't look at the map (that was trail run on the top of the ridge) just following them but something struck me - we ran to long and place after comparing to map didn't match. Had to return back some 300m, plus lot of climb. Met Tapio with company at the right spur. Cost me about 5 min. or so.
#19-#20 had couple rout choses, shortest would be going down the hill on the road and than climbing some 140m to the control. Did longer trail run - wasn't very wise at least 500m extra run plus trail was hilly with steep up and downs. Martin ran straight across deep reentrant with complex structure - he was lucky to find right hill and made it with the minimum time lose.
Main lesson - have to run more, shape is way to weak for longer races. Minimum weekly mileage should be 60km.
Best skip was #1 - almost nobody did it, I saw it when I was in the middle of the first major climb but decided to follow initial plan. On the other hand it would save me a lot of energy eliminating ~180m extra uphills. Ran with Greg until took wrong direction leaving #5, than was chasing him and Jennifer till they made mistake @ #20. At that point I didn't look at the map (that was trail run on the top of the ridge) just following them but something struck me - we ran to long and place after comparing to map didn't match. Had to return back some 300m, plus lot of climb. Met Tapio with company at the right spur. Cost me about 5 min. or so.
#19-#20 had couple rout choses, shortest would be going down the hill on the road and than climbing some 140m to the control. Did longer trail run - wasn't very wise at least 500m extra run plus trail was hilly with steep up and downs. Martin ran straight across deep reentrant with complex structure - he was lucky to find right hill and made it with the minimum time lose.
Main lesson - have to run more, shape is way to weak for longer races. Minimum weekly mileage should be 60km.