Training Archive: NikolayIn the 7 days ending 2007-08-05:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| M | T | W | H | F | S | S | |||||||
Saturday Aug 4 | ||
| Orienteering race (Classic) 1:53:48 [3] *** 14 km (8:08 / km) | |
| Teanaway Fork map. Classic distance course. Hot weather, bad shoes, and some mistakes.
Stopped several times due to blisters, end up running bare foot for last 2 miles. | ||
| C • barefoot? 2 | ||
Friday Aug 3 | ||
| Event: 2007 USOF Convention and Colorado 5-Days | ||
Thursday Aug 2 | ||
| Swimming 44:00 [3] 2 km (22:00 / km) | |
| 5x100 yards
5x100 yards no legs 5x100 yards paddles 1x200 yards legs only 10x50 yards 2200 yards ~ 120 sec/100yard = 44 mins | ||
Wednesday Aug 1 | ||
| Swimming long 28:45 [3] 1.5 km (19:10 / km) | |
| Pool swim:
3x550 yard with 2 min rest (9:30, 9:35, 9:50) Total: 1650 yards - 28:55 mins | ||
Tuesday Jul 31 | ||
| Trail Running (Form) 30:00 [3] 3.5 mi (8:34 / mi) | |
| Watershed Park - short loop
~ 3.5 miles ~ 30:00 min Form run | ||
Monday Jul 30 | ||
| Trail Running (Form) 30:00 [3] 3.5 mi (8:34 / mi) | |
| Watershed Park - short loop
~ 3.5 miles ~ 30 min Focusing on running form almost exclusively, not worried on time or pace. Starting an interesting experiment to try and improve form and ultimately eficiency. Goal: Faster, Stronger, Higher! .... Or was this an olympic slogan? Points to focus - reason 1. Bending lower leg high and back to my butt after push phase - To decrease momentum needed by the quads to move the leg ahead for the next stride. 2. Landing on ball of foot - The shorter the foot is on the ground (not moving ahead) the longer it will be in the air (moving ahead) :) 3. Landing foot directly under body, do not overstride - Eliminate brake force occuring when landing ahead of your center of gravity 4. Move knee higher in the kick phase - Deploying more abdominal muscels in the process, releaving the quads a bit more 5. In the push phase use the butt muscles to extend the pushing leg - Increase use of the butt and back upper leg muscles 6. In the push phase use toe to push off the ground - Increased calf use. 7. Deploying all that stuff and not bobbling up and down - need to go forward not up. I could say after 30 minutes I am more mentally tired than fisically. Hard breathing with high HR all along the run, feeling that I am working really hard, but after the run did not feel muscle fatigue or tiredness. | ||