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Training Log Archive: BorisGr

In the 30 days ending Sep 30, 2004:

activity	#	time	miles		km		+m
Running	19	16:23:47	126.89		204.21
Orienteering	5	5:55:03	24.54	(14:28)	39.49	(8:59)	335
Tennis	1	1:20:00
Basketball	1	1:00:00
Total	23	24:38:50	151.43		243.7		335

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Thursday Sep 30, 2004 #

Running 28:28 [3] 3.13 mi (9:06 / mi)

Warm-up and cool-down

Running 33:13 [2] 3.69 mi (9:00 / mi)

Jogging back downhill between intervals

Running 16:30 [5] 2.65 mi (6:14 / mi)

Hill intervals with the XC team. I took yesterday off because I have a cold, but I wasn't feeling any better today. Decided to run anyway - didn't want to have two days off in a row. Felt good during the run, but we'll see if I recover by this week-end. We did 14 repeats of the ~300m hill in Central park with 2:45 or so jogging rest. It's so much fun to run with these guys!!
72.9
72.2
71.1
68.3
67.3
67.6
71.1
67.3
68.1
67.7
68.5
66.8
67.4
65.3 + 20.0 extra sprint in the end

Tuesday Sep 28, 2004 #

Running 29:10 [3] 4.02 mi (7:15 / mi)

In the rain, with the XC team.

Running 8:00 [5]

Strides, 8 reps. Did not run intervals today - feeling a little sick.

Monday Sep 27, 2004 #

Running 58:21 [3] 8.44 mi (6:55 / mi)

Run with Stuy XC guys at Central Park. Legs felt tight from this week-end, especially on uphills.

Sunday Sep 26, 2004 #

Running 15:00 [2] 1.76 mi (8:31 / mi)

Warm-up and cool-down

Orienteering 24:42 [5] 4.23 km (5:50 / km) +95m 5:15 / km

Leg 3 of the US Relay Champs. Started in 8th (7th eligible), 8 minutes behind the lead duo of HVO and DVOA (Sergei Paziewski and Greg Balter, repsectively.) Off to a great start: drop my compass after being tagged by KW Sr., then miss 1 as I start following Mihai who was on his way to 2. Then bobble 2, but catch Ross (of CSU Team O), who must have made a mistake there. Then push hard for the next few controls, but don't get any closer to Mihai. Ross falls back though. Finish well, spiking the last few at full speed. Hand off to Will Hawkins in 6th (5th eligible), 4:30 back of the lead. Then, sitting and waiting, sitting and waiting....Suddenly, PG announces that Sergei Zhyk (DVOA) is in the lead, then we head that John F. (HVO) and Will are 2nd and 3rd!! A few minutes later we hear that Sergei and Will are together. Cheers erupt from the Orange-Blue-and-White CSU crowd, as we see Will enter the finish field just ahead of Sergei and then outsprint him to the finish. What a race!!! Go team G (Suzanne Armstrong - Ken Walker Sr. - Boris Granovskiy - Will Hawkins)!!!!! And well done to all the other CSU Teams!

Green - Splits

Saturday Sep 25, 2004 #

Running 10:00 [2] 1.18 mi (8:28 / mi)

Warm-up

Orienteering 1:09:40 [4] 8.2 km (8:30 / km) +240m 7:25 / km

Maine A-Meet, Blue. Ran fairly well, settling down after being unsure and bobbling a few controls early. Did make a parallel error on 12 for 1:30 of lost time. Ended up 3rd, after Will and Sergei, pretty happy with that.

Blue - Splits

Thursday Sep 23, 2004 #

Running 42:51 [2] 5.04 mi (8:30 / mi)

Warm-up, cool-down, jogging between reps.

Running 10:20 [5] 1.7 mi (6:05 / mi)

My second run with the Stuyvesant HS XC team. Hill repeats in Central Park. Man, these guys are fast!

68.5
69.8
69.9
70.9
69.3
68.6
68.8
67.8
68.5

Wednesday Sep 22, 2004 #

Running 39:27 [2] 5.3 mi (7:27 / mi)

Easy running with the Stuy XC team.

Running 5:00 [5]

8 sets of strides after running

Tuesday Sep 21, 2004 #

Running 43:00 [2] 5.55 mi (7:45 / mi)

Running to and from the track, around the track.

Running 8:12 [5] 1.5 mi (5:28 / mi)

An aborted attempt at an interval session on a stomach full of junk food. Stupid, stupid, stupid.
2x1200m, with 4 min jogging rest.
4:09.4
4:02.7

Felt sick to the stomach after two and trudged on home. Grrrrrr.

Monday Sep 20, 2004 #

Running 37:00 [3] 4.93 mi (7:30 / mi)

Road and hill running around Cloisters and Ft.Tryon Park.

Running 5:37 [5] 1.05 mi (5:21 / mi)

Running the Cloisters loop once at full speed.

Sunday Sep 19, 2004 #

Tennis 1:20:00 [1]

Saturday Sep 18, 2004 #

Orienteering 1:15:27 [4] 9.43 km (8:00 / km)

A local meet in Alley Park, near Columbus, OH, where I am visiting my parents this week-end. Did a red course followed by an orange course - very steep terrain with lots of thorny bushes. Yuck, but good mental train to force yourself to go right through the crap.

Thursday Sep 16, 2004 #

Orienteering 1:30:00 [2] 7.5 km (12:00 / km)

Setting and collecting controls for a team fundraiser / corporate event at Tarrywile in CT with Sergei. The event ended up being fun and, seemingly, quite successful - the participants all got into it and were competitive, having a great time along the way.

Tuesday Sep 14, 2004 #

Running 53:00 [2] 6.36 mi (8:20 / mi)

Warm-up, cool-down, jogging between intervals.

Running 15:53 [5] 3.0 mi (5:18 / mi)

Intervals, 6x800m with full rest (3:30-4min). Goal pace 2:40-2:45.
75.2 + 83.2 = 2:38.4
74.7 + 83.0 = 2:37.7
78.3 + 80.1 = 2:38.4
79.2 + 81.1 = 2:40.3
76.5 + 81.3 = 2:37.8
78.5 + 81.7 = 2:40.2

Monday Sep 13, 2004 #

Running 36:55 [2] 4.61 mi (8:00 / mi)

Easy road run

Sunday Sep 12, 2004 #

Orienteering 1:04:00 [2] 6.4 km (10:00 / km)

Setting and picking up controls and streamers at Polebrook.

Orienteering 31:14 [4] 3.73 km (8:22 / km)

Running a short course at Polebrook. Pretty technical and rocky, but i stayed in contact with the map pretty much the whole time, though did not move too fast. Blister bothering me again, might have to toss the just-bought O-shoes (VJ Integrators, 2004 edition.)

Saturday Sep 11, 2004 #

Running 53:45 [2] 6.94 mi (7:45 / mi)

Running in Forest Park with Sergei and Greg.

Running 13:09 [5] 2.25 mi (5:51 / mi)

Running two loops (the 'horse loops') hard: 6:29, 6:40.

Thursday Sep 9, 2004 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Running to and from track and between intervals.

Running 14:30 [5] 2.5 mi (5:48 / mi)

Cruise intervals. In stark contrast to Tuesday, felt terrible from start to end, had trouble even finishing 4 intervals, while I hoped to do 5.
4x1000m, 200m jogging rest.
3:29
3:35
3:40
3:40

Wednesday Sep 8, 2004 #

Basketball 1:00:00 [3]

Playing at Stuyvesant

Running 25:16 [2] 3.26 mi (7:45 / mi)

Easy running in the rain after basketball.

Tuesday Sep 7, 2004 #

Running 45:00 [3] 5.63 mi (8:00 / mi)

Running to and from track and between intervals. Running back from the track and cooling down, i noticed some guy running behind me and keeping my exact pace and staying maybe 5 yards back. I picked up the pace, he picked up the pace. I sped up, he sped up. We ended up basically racing all out for a mile or so until i turned onto my street and he smiled and said 'nice run'. Fun little moment.

Running 13:40 [5] 2.5 mi (5:28 / mi)

Intervals, 5x800m, with full recovery (3:30.) Goal pace was 2:45, but ended up running too fast.
75.9 + 85.3 = 2:41.2
77.6 + 83.7 = 2:41.3
77.9 + 83.2 = 2:41.1
76.2 + 80.6 = 2:36.8 --> ended up racing some guy
76.6 + 83.0 = 2:39.6
Kept going too fast on the first lap and then forcing myself to slow down....Felt really strong the whole time.

Sunday Sep 5, 2004 #

Running 56:18 [3] 7.04 mi (8:00 / mi)

Trail running. Still tired legs, taking tomorrow off.

Saturday Sep 4, 2004 #

Running 51:34 [2] 6.45 mi (8:00 / mi)

Running around Forest Park with Greg and Sergei on tired legs.

Running 8:00 [2] 0.5 mi (16:00 / mi)

Strides - 8x100m

Friday Sep 3, 2004 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Running to and from track, between intervals.

Running 14:19 [5] 2.5 mi (5:44 / mi)

Cruise intervals, 4x1000m with 200m jogging in between, goal 3:35-3:40.

84.6 + 86.4 + 43.0 = 3:34.0
87.3 + 86.1 + 42.6 = 3:36.0
85.0 + 86.8 + 43.2 = 3:35.0
84.4 + 87.6 + 42.2 = 3:34.2

Running 5:00 [2]

Strides, 5x100m at the track.

Wednesday Sep 1, 2004 #

Running 1:47:19 [3] 13.41 mi (8:00 / mi)

Long run in Forest Park: 3 park loops (28:29, 28:33, 28:12), and most of road loop to Woodhaven Blvd. and back.

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