Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 31 days ending Mar 31, 2005:

activity	#	time	miles		km		+m
Running	17	11:42:44	94.48		152.05
Orienteering	7	11:21:00	49.71	(13:42)	80.0	(8:31)	850
T.rex training	2	25:00
Total	21	23:28:44	144.19		232.05		850

2:44

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Wednesday Mar 30, 2005 #

Running 31:50 [3] 4.55 mi (7:00 / mi)
shoes: Saucony

Run by Stuy with track guys

Sunday Mar 27, 2005 #

Orienteering 58:52 [3] 6.54 km (9:00 / km)
shoes: VJ - Cleats

GHO Easter Training Camp - #6.

A course on Hilton Falls in the deepest snow yet. Tough, slow going.

Saturday Mar 26, 2005 #

Running 15:00 [2] 1.76 mi (8:31 / mi)
shoes: VJ - Cleats

GHO Easter Training Camp

Warm-up before the sprint.

Orienteering race 21:03 [4] 2.5 km (8:25 / km) +140m 6:35 / km
shoes: VJ - Cleats

GHO Easter Training Camp - #3.

The sprint. An awful race for me, with embarrassing mistakes on the easiest controls. It seems like i forgot that i need to look at the map when there are tracks in the snow. I spent the rest of the training camp trying to force myself to read the map more often and look ahead. An awesome race by Jon T., who dominated the field.

Orienteering race 1:11:58 [3] 8.0 km (9:00 / km) +300m 7:35 / km
shoes: VJ - Cleats

GHO Easter Training Camp - #4.

The Score-O. Slow and snowy, but not too bad. Tied for 4th or so with Hammer. Lots of hills!!

Orienteering 56:18 [3] 5.63 km (10:00 / km)
shoes: Nike Pegasus '05

GHO Easter Training Camp - #5.

Control picking designed by Katarina. A great course, but we were all exhausted by the end of the day...

Friday Mar 25, 2005 #

Event: GHO Canada GHO Easter Training Camp

Orienteering 1:01:47 [2] 6.5 km (9:30 / km)
shoes: VJ - Cleats

GHO Easter Training Camp - #1.

A course in the snowy woods east of Hamilton. Lack of sleep made me very tired and rather unfocused. Moved slowly, but still made plenty of mistakes.

Orienteering 1:00:00 [3] *** 6.5 km (9:14 / km)
shoes: VJ - Studs

GHO Easter Training Camp - #2.

An afternoon workout, including a line-O and a contour-O. Felt much better than in the morning and navigated pretty well, except when running with Hammer and making a very stupid boom - lack of concentration.

Tuesday Mar 22, 2005 #

Running 36:34 [2] 4.88 mi (7:30 / mi)
shoes: Saucony

Running to the Cloisters from the Armory and back and some loops at the Cloisters.

Running 9:00 [5] 1.66 mi (5:25 / mi)
shoes: Saucony

Running the hills hard (6 reps) at the Cloisters. Legs sore from the week-end, but the knee hurting less after taking the day off Monday.

T.rex training 15:00 [1]

Sit-ups and stuff

Sunday Mar 20, 2005 #

Orienteering race 1:49:35 [3] *** 16.5 km (6:38 / km)
shoes: VJ - Cleats

2-hour Score-O at Collier's Mills in New Jersey. Lots of fun despite the cold and wet day.

Got 40 out of 42 controls, one fewer than Mihai and Randy. I ran by a control without noticing it on the map!! Oh well, still an enjoyable day.

Saturday Mar 19, 2005 #

Running 56:52 [3] 8.2 mi (6:56 / mi)
shoes: Nike Pegasus '05

Went out for an easy run with Sergei in Forest Park. Felt tired and thought we were running slowly, but ended up running 24:58 for the first loop (a PR for me), and then 23:57 for the second one. Cool.

Friday Mar 18, 2005 #

Running 31:35 [2] 4.1 mi (7:42 / mi)
shoes: Saucony

Lazy friday afternoon run with the track guys by the river.

Thursday Mar 17, 2005 #

Running 25:00 [2] 3.33 mi (7:30 / mi)
shoes: Saucony

Warm-up, cool-down

Running 13:45 [5] 2.75 mi (5:00 / mi)
shoes: Saucony

Intervals at the Armory - legs felt fine.
11 x 400m, at pace of 75 seconds per 400.

T.rex training 10:00 [1]

Crunches and stuff

Wednesday Mar 16, 2005 #

Running 27:38 [3] 4.1 mi (6:44 / mi)
shoes: Saucony

Fast run by the river in the limited time I had before tutoring.

Tuesday Mar 15, 2005 #

Running 46:30 [3] 6.41 mi (7:15 / mi)
shoes: Saucony

A run with the track guys up by the Cloisters and Fort Tryon park. We ran hills hard (listed separately), everything else normal. On the way back, one of the seniors got jumped and bitten by a small dog, whose teeth pierced his underarmour, shorts, and flesh! I guess underarmous isn't really made of kevlar like i had believed...

Running 9:30 [5] 1.75 mi (5:26 / mi)
shoes: Saucony

The hill pick-up part of the work-out - 8 reps, 5 on short hill and 3 on longer ones.

Sunday Mar 13, 2005 #

Running 15:00 [2] 1.76 mi (8:31 / mi)
shoes: VJ - Cleats

Warm-up

Orienteering race 16:20 [4] *** 1.5 km (10:53 / km) +80m 8:36 / km
shoes: VJ - Cleats

The Sebago Sprint set by Daniel Schaublin in Harriman in close to a foot of snow. Fun course, though i turned stupid after climbing the biggest hill on the course and made a 40-second mistake. A couple of other bobbles along the way, too. Ended up tying John F. for 1st.

Orienteering 1:16:15 [3] *** 7.63 km (10:00 / km) +330m 8:13 / km
shoes: VJ - Cleats

Daniel Schaublin's Pit O-course. 30 controls, all set on pits. Lots of fun, though very tough going through the snow, especially uphill. Made a stupid mistake on 17 following the tracks of people who made the same stupid mistake before me...

C • heel lift 2

Saturday Mar 12, 2005 #

Running 1:07:34 [2] 8.9 mi (7:36 / mi)
shoes: Nike Pegasus '05

Running in Forest Park with my new heel lifts. Felt great! Took it very easy on the first lap, ran 26:15 on the second one, felt easy. I hope this is a permanent fix. Thank you to Peter for suggesting these!

Sprint at Sebago Beach tomorrow...

Friday Mar 11, 2005 #

Running 36:08 [3] 4.5 mi (8:02 / mi)
shoes: Saucony

Easy, fun run after work with the track guys. Achilles felt fine. The heel lifts that i ordered came in the mail today, will try them out tomorrow.

Wednesday Mar 9, 2005 #

Running 37:36 [3] 5.0 mi (7:31 / mi)
shoes: Saucony

Was supposed to be just an easy run before heading to Brooklyn to celebrate my grandfather's 100th birthday. My achilles ended up hurting very badly on the way back and definitely made me nervous....

Tuesday Mar 8, 2005 #

Running 20:00 [2] 2.35 mi (8:31 / mi)
shoes: Saucony

Warm-up and cool-down at the Armory.

Running 20:27 [5] 3.49 mi (5:52 / mi)
shoes: Saucony

On a suddenly snowy and sleety day, a tempo run with the track boys at the Armory. It felt quite tough and sort of boring (27 laps!!), especially since it was my first speedwork in quite some time. Still, it was reassuring to survive.

Running 9:00 [5]
shoes: Saucony

Sprints after the workout. Shouldn't have run those!!! Stupider yet, I could feel my achilles tightening up halfway through but kept going.
It mostly feels ok afterwards except for twinges of intense pain. Stupid....

C • I just have no more words 5

Monday Mar 7, 2005 #

Running 43:20 [3] 6.25 mi (6:56 / mi)
shoes: Saucony

A run to Manhattan Bridge and back with the track guys on a gorgeous day in NYC.

Sunday Mar 6, 2005 #

Orienteering 1:39:08 [3] 10.0 km (9:55 / km)
shoes: VJ - Cleats

DVOA training exercise set by Eric Weyman at the Nolde. Did the route choice course three times. The first two times I tried out different options, and the third time just took what I thought were the fastest routes. The times were 24:03, 22:24, 19:27. There was also a bunch of running from finish to download and from download to start.

By the end of the day my achilles was very tight and hurting and I skipped out on the time trial that was run later. Probably a wise choice. I am getting some mixed advice on what to do about the achilles, but the consensus seems to be that I should get heel lifts, which I will try ordering from Bruce Zeidman's running store sometime this week.

Thanks to DVOA and everyone involved for an excellent training week-end! I think everyone had a great time and got some quality training out of it as well. We definitely need more week-ends like this throughout the year to provide extra opportunities and also just bring the team (and its friends and supporters) closer together.

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)

Running 30:00 [2] 3.53 mi (8:30 / mi)
shoes: VJ - Cleats

Warm-ups for the three sprints at Norristown hospital.

Orienteering race 15:41 [5] * 2.8 km (5:36 / km)
shoes: Nike Pegasus '05

Sprint #1. Running pretty well, but made 2 25-second mistakes towards the end. including running right by the flag on #12. Impressive times by KW and SZ.

Orienteering race 15:59 [5] 3.1 km (5:09 / km)
shoes: VJ - Cleats

Sprint #2 - the best one for me. Pretty clean the whole way, except for a 20-second error at the end of the long leg. Did well to read ahead on the forest legs to not get confused. Another very nice run by KW. Running by the crazy people sittind behind huge uncrossable fences was fun.

Orienteering race 18:04 [5] 2.8 km (6:27 / km)
shoes: VJ - Cleats

Sprint #3 - basically a disaster for me. Had trouble reading crossable versus on crossable passages and cliffs and walls, did not read ahead, found myself in way too many dead ends. Clearly, I was not ready for this third sprint at the start, and it showed. At least I didn't jump any illegal walls. :)
All three sprints were very enjoyable and definitely had their own distinct flavors, the third one most resembling the urban sprints I ran in Switzerland a few times, while the second one looking more like my impression of the recent sprints in international competition. Thanks to Randy for the great courses, and to Kenny for showing us how it's done!

Running 25:00 [2] 2.94 mi (8:30 / mi)
shoes: VJ - Cleats

Collecting controls and e-punch stands with Sergei. Tired.

Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Thursday Mar 3, 2005 #

Running 43:55 [3] 6.06 mi (7:15 / mi)
shoes: Saucony

Another run with the track guys. One of the windiest days I can remember - felt like we were standing still coming back north along the Hudson.

Running 8:00 [5]

Strides

Wednesday Mar 2, 2005 #

Running 43:30 [3] 6.21 mi (7:00 / mi)
shoes: Saucony

First run since the vacation ended with a 30-hour flight delay. Achilles didn't feel too bad - better than before the break, at least.

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