Training Log Archive: KseniyaIn the 7 days ending Mar 28, 2009:
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Saturday Mar 28, 2009 #
Running warm up/down 20:00 [1]
shoes: Puma narabota
longer warm-up for the 5km O course, still insufficient.
Orienteering 41:15 [4] *** 4.7 km (8:47 / km)
shoes: Puma narabota
Ran-It Granite Middle course (Patapsco Valley State Park):
went mostly well, except that it wasn't particularly interesting for me in terms of technical difficulty. I pushed myself to run hard and my head was catching up on this map and course, so that made me happy. I was even noticing my "skills", the ones I need improvement on, like running downhill and not looking at my map (i.e. wasting precious time).
Lost 3 1/2 minutes to Sam, which is a bit much for a middle distance course..
went mostly well, except that it wasn't particularly interesting for me in terms of technical difficulty. I pushed myself to run hard and my head was catching up on this map and course, so that made me happy. I was even noticing my "skills", the ones I need improvement on, like running downhill and not looking at my map (i.e. wasting precious time).
Lost 3 1/2 minutes to Sam, which is a bit much for a middle distance course..
Thursday Mar 26, 2009 #
Running 31:00 [2] 3.1 mi (10:00 / mi) +65m 9:23 / mi
shoes: Asics 13
another easy-going run around neighborhood.
Plyometrics 5:00 [3]
shoes: Asics 13
on baseball field nearby amidst goose crap
Strength 5:00 [1]
Wednesday Mar 25, 2009 #
Running 25:00 [2]
shoes: Asics 13
legs are sore in various places, not sure why, just a light run today.
Strength 27:00 [3]
focus on abs + some ankle strength and balance exercises
Tuesday Mar 24, 2009 #
Running 44:00 4.4 mi (10:00 / mi) +120m 9:13 / mi
shoes: Asics 13
Strength 7:00 [1]
Sunday Mar 22, 2009 #
Running warm up/down 10:00 [1]
Orienteering 1:14:42 [3] 6.1 km (12:15 / km) +300m 9:50 / km
shoes: Puma narabota
Surebridge simplified map, tough going, legs are tired from yest. and mind is slow. Knees sore towards the end due to steep and rocky downhills throughout the course.
First control was missing, I didn't spend that much time one it, maybe a couple minutes since I knew I was in the right place.
Course legs and control features were appropriate for the less-detailed revised map. I got used to it eventually and enjoyed the second half of the course where the woods were a bit more open.
First control was missing, I didn't spend that much time one it, maybe a couple minutes since I knew I was in the right place.
Course legs and control features were appropriate for the less-detailed revised map. I got used to it eventually and enjoyed the second half of the course where the woods were a bit more open.