Training Log Archive: KseniyaIn the 7 days ending Apr 6, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 6, 2008 #
Orienteering long 2:01:42 [3] **** 13.2 km (9:13 / km) +395m 8:01 / km
spiked:17/20c
Extra-Long Red course at East Fork State Park:
Solid effort but quite tired towards the end. Navigation was suprisingly good, no major mistakes, just a couple execution errors.
Twisted my ankle going from 4 b/c I glanced at some random guy just stading there in the middle of the woods. wtf?!
I'm proud of myself this weekend b/c I was much more confident in my orienteering; I def. see progress.
Solid effort but quite tired towards the end. Navigation was suprisingly good, no major mistakes, just a couple execution errors.
Twisted my ankle going from 4 b/c I glanced at some random guy just stading there in the middle of the woods. wtf?!
I'm proud of myself this weekend b/c I was much more confident in my orienteering; I def. see progress.
Strength 10:00 [1]
thorough stretching after this one.
Saturday Apr 5, 2008 #
Orienteering race 19:08 *** 2.9 km (6:36 / km) +60m 5:59 / km
shoes: Nike
Miami Univ. sprint:
fun race around campus (haven't done one of these before) but mostly on pavement so speed was def a factor. I was not jumping over those chain fences but going underneath so that prob slowed me down even more.
Minor hesitation on 8 but thats about it.
fun race around campus (haven't done one of these before) but mostly on pavement so speed was def a factor. I was not jumping over those chain fences but going underneath so that prob slowed me down even more.
Minor hesitation on 8 but thats about it.
Running warm up/down 12:00 [1]
shoes: Nike
jogging with Zhuk on paved track before and after
Orienteering race 18:50 [5] *** 2.7 km (6:59 / km) +70m 6:10 / km
shoes: LOP
Sprint 2:
Kicked it up a notch for this forest-type sprint; there were still a lot of trail running but I gave it my honest effort, no mistakes.
I liked these two diff. sprints, they're a great training for me.
Kicked it up a notch for this forest-type sprint; there were still a lot of trail running but I gave it my honest effort, no mistakes.
I liked these two diff. sprints, they're a great training for me.
Running warm up/down 10:00 [1]
Friday Apr 4, 2008 #
Event: Flying Pig XII
Orienteering 34:50 *** 4.3 km (8:06 / km) +150m 6:54 / km
spiked:17/20c shoes: LOP
Flying Pig Short Red Course:
not too shabby, feeling strong and confident (something unusual for me) ; hesitations on 13 and 15 + some nice falls into the muddy ground.
3rd WRE woman today, 4th result if including Kata's time.
not too shabby, feeling strong and confident (something unusual for me) ; hesitations on 13 and 15 + some nice falls into the muddy ground.
3rd WRE woman today, 4th result if including Kata's time.
Running warm up/down 15:00 [2]
shoes: LOP
nice warm-up to start 1.5km + cool-down
Tuesday Apr 1, 2008 #
Running 54:00 [3] 9.5 km (5:41 / km) +50m 5:32 / km
shoes: Nike
very nice run to/at caldwell park in warm 60 degree weather and light drizzle.
by practicing yoga i learned how important it is to keep your back straight during most poses, so today I tried lengthening my back during my run. the reaction was immidiate, I was actually suprised how different my body felt when controlling my back. I wasn't keeping it rigid but def. employing my abdominal and back muscles and that made my body mov't more natural, unrestrained. (also my hips stopped hurting and energy was better :)
by practicing yoga i learned how important it is to keep your back straight during most poses, so today I tried lengthening my back during my run. the reaction was immidiate, I was actually suprised how different my body felt when controlling my back. I wasn't keeping it rigid but def. employing my abdominal and back muscles and that made my body mov't more natural, unrestrained. (also my hips stopped hurting and energy was better :)
Plyometrics 5:00 [4]
strides and jumps in the middle of my run on baseball field, damn these are hard..
C • ha 1
C • 1
Strength 5:00 [1]
Monday Mar 31, 2008 #
Yoga 30:00 [2]
some new back bends and inversions