Training Archive: vycIn the 31 days ending 2008-03-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Running warm up/down 32:00 [2]6.2 km (5:10 / km) | |
| slept:6.5 shoes: Asics old | ||
| easy with coleague | ||
| Running tempo 19:30 [4]4.8 km (4:04 / km) | |
| shoes: Asics old | ||
| planned to run 1.5k more, at least ober one hour in total but got interupted, so that was it.
steady tempo. felt quite good. | ||
| Strenth/stretch 10:00 [2] | |
| Note | |
| ordered couple T-shirts with AP simbolics. Looking forward to get them :)
dont forget my city :) it has over 1k of people now... | ||
| C • Kas tas AP? 4 | ||
Sunday Mar 30 | ||
| Morning run (treadmill) 24:00 [1]4 km (6:00 / km) | |
| slept:8.5 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 23:16 [2]4.4 km (5:17 / km) | |
| shoes: Asics old | ||
| hot.. | ||
| Strenth/stretch (circuit trng) 50:00 [3] | |
| Other (tennis) 20:00 [3] | |
| 2:0 | ||
Saturday Mar 29 | ||
| Other (cross trainer) 20:00 [3] | |
| Running (treadmill) 20:00 [3]4.4 km (4:33 / km) | |
| slept:5.0 shoes: Asics old | ||
| Strenth/stretch 12:00 [3] | |
Friday Mar 28 | ||
| Other (tennis) 15:00 [1] | |
| slept:7.0 | ||
| few changes in the schedule..
not easy to play form the morning.. | ||
| Other (rowing) 20:00 [2] | |
| 4k easy before run | ||
| Running (treadmill) 40:00 [3]9 km (4:27 / km) | |
| shoes: Asics old | ||
| steady 4.20 pace
5x400m with incline (maximum - 12 - was really tough) | ||
| Strenth/stretch 10:00 [2] | |
| Other (tennis) 30:00 [3] | |
| 3:0 | ||
Thursday Mar 27 | ||
| Note | |
| slept:5.0 (rest day) | ||
| some beer yesterday.... | ||
Wednesday Mar 26 | ||
| Morning run 24:00 [2]4.4 km (5:27 / km) | |
| slept:7.0 shoes: Asics old | ||
| easier, with colegue | ||
| Strenth/stretch 10:00 [2] | |
| Other warm up/down (rowing) 20:00 [2] | |
| running treadmill was busy so had to do something... | ||
| Running tempo (treadmill) 30:00 [4]8.1 km (3:42 / km) | |
| shoes: Asics old | ||
| took a nap after lunch..
tried how much could I run in 30' first 10' - 4'/km after that rased speed - last 10' - 3.24/km (max for treadmill :) could run a bit faster) the winner of race on treadmill few weeks ago did ~8k, so could easily race with him. | ||
| Running warm up/down 5:00 [1]1 km (5:00 / km) | |
| shoes: Asics old | ||
| cool down | ||
| Strenth/stretch 10:00 [2] | |
| usual set | ||
Tuesday Mar 25 | ||
| Morning run 22:30 [2]4.4 km (5:07 / km) | |
| slept:8.5 shoes: Asics old | ||
| made a conclusion that i won't become a football player and started to run again :)
still can hardly lift my legs after that crazy game... :) | ||
| Strenth/stretch 10:00 [2] | |
| can do everything except leg lifting :D | ||
Monday Mar 24 | ||
| Running 5:00 [1]1 km (5:00 / km) | |
| shoes: Asics old | ||
| Other (football) 15:00 [3] | |
| was too lazy to run in the morning and no time in the afternoon, so a bit of football. | ||
Sunday Mar 23 | ||
| Morning run 23:00 [2]4.4 km (5:14 / km) | |
| slept:7.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Other (tennis) 30:00 [3] | |
| 4:0 | ||
| Other (football) 35:00 [4] | |
| shoes: Asics old | ||
| strated to train football... it's good but I guess will have problems with legs after some time... | ||
| Other (tennis) 15:00 [2] | |
| 1:1 | ||
| Other (easter games) 30:00 [2] | |
| some of them were very intensive: rope towing, sprints with some crazy exercises... good time ;D | ||
Saturday Mar 22 | ||
| Morning run warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| slept:7.0 shoes: Asics old | ||
| got lost during warmup :) | ||
| Morning run race 14:25 [5]4.4 km (3:17 / km) vdot: 62.2 | |
| shoes: Asics old | ||
| 5K Easter race.
was definetly shorter. not sure about the distance... just tried to guess my speed... 2 laps 7.22 and 7.03 won this thing, but was working 100%... :) | ||
| C • Saunuolis! :) Ar daug uzmet... 2 | ||
| Strenth/stretch 5:00 [1] | |
| some stretching... | ||
Friday Mar 21 | ||
| Running 20:40 [2]4.4 km (4:42 / km) | |
| (rest day) shoes: Asics old | ||
| morning run in the midday. was too lazy in the morning :)
quite hot. we'll see how it goes tomorrow. you know where to go - i mean here :) | ||
| Strenth/stretch 10:00 [2] | |
| increased numbers in exercises a bit. | ||
Thursday Mar 20 | ||
| Morning run 22:22 [2]4.4 km (5:05 / km) | |
| slept:6.5 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 21:00 [2]4.4 km (4:46 / km) | |
| shoes: Asics old | ||
| very easy evening run.. feel a bit tired. | ||
| Strenth/stretch 10:00 [2] | |
Wednesday Mar 19 | ||
| Morning run 22:30 [2]4.4 km (5:07 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running intervals 18:22 [4]4.4 km (4:10 / km) | |
| shoes: Asics old | ||
| short run before circuit trng
2 laps for warmup 3 laps half distance full speed/half rest time was quite good this time - ~2-3" better than previous trainings 87-88" last speed drill before 5k competition on saturday... | ||
| C • competition 5 | ||
| Strenth/stretch (circuit trng) 45:00 [3] | |
| a bit different this time, including some running sprints. not bad, but took it rather easy. | ||
Tuesday Mar 18 | ||
| Note | |
| slept:5.0 (rest day) | ||
| sleepless night..
you need to visit this: my village :DDD | ||
| Other (tennis) 30:00 [1] | |
| lazy game mixed with beer... | ||
Monday Mar 17 | ||
| Morning run 22:45 [2]4.4 km (5:10 / km) | |
| slept:7.5 (rest day) shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
Sunday Mar 16 | ||
| Morning run 30:00 [2]6.2 km (4:50 / km) | |
| slept:7.0 shoes: Asics old | ||
| a bit longer morning run.
getting ready for evening circiut trng. | ||
| Strenth/stretch 10:00 [2] | |
| Other (tennis) 30:00 [3] | |
| 5:0 :) first was very difficult, later games - easy | ||
| Strenth/stretch (circuit trng) 45:00 [3] | |
| outside - on the roof.. | ||
| Other (tennis) 20:00 [3] | |
| 3:0 again, first very hard, later easier.. | ||
Saturday Mar 15 | ||
| Note | |
| (rest day) | ||
| take good care about my village :) | ||
| Other (rowing) 20:00 [3] | |
| slept:6.5 | ||
| 4.5 km
as always plans were changed :) | ||
| Other (cross trainer) 20:00 [3] | |
| 2km... or miles... don't know the system.. | ||
| Strenth/stretch 10:00 [3] | |
| some stretching and exercising | ||
Friday Mar 14 | ||
| Morning run 20:00 [2]4.4 km (4:33 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running intervals 47:37 [3]10.5 km (4:32 / km) | |
| shoes: Asics old | ||
| 12 laps x 880m
1-4 warmup 5-8 half lap fool speed (90-91") 9 full lap 90% speed 2.59 last 3 cool down | ||
| Strenth/stretch 20:00 [3] | |
| did usual thing, but everything was x2.. was tough... but good | ||
| Other (tennis) 30:00 [1] | |
Thursday Mar 13 | ||
| Morning run 27:37 [3]6.2 km (4:27 / km) | |
| slept:6.0 shoes: Asics old | ||
| woke up at 5, so could run in decent tempo at 6.30 :) didi my usual track in 20' so decided to run a bit more.
it was raining and very muddy, but the air was fresh... nice. and... don't forget to visit my village :) | ||
| Strenth/stretch 10:00 [2] | |
Wednesday Mar 12 | ||
| Morning run 22:33 [2]4.4 km (5:07 / km) | |
| slept:7.5 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
Tuesday Mar 11 | ||
| Morning run 22:45 [2]4.4 km (5:10 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 30:05 [3]6.2 km (4:51 / km) | |
| shoes: Asics old | ||
| very crazy weather, possibly feel quite weak because of that.. | ||
| Strenth/stretch 10:00 [2] | |
Monday Mar 10 | ||
| Morning run 23:00 [2]4.4 km (5:14 / km) | |
| slept:7.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Note | |
| (rest day) | ||
| felt teribly weak in afternoon, so skipped crazy "30' on treadmill" race. | ||
Sunday Mar 9 | ||
| Morning run 22:35 [2]4.4 km (5:08 / km) | |
| slept:7.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running intervals 47:05 [3]10.5 km (4:29 / km) | |
| shoes: Asics old | ||
| mid-day run.
+25C... and direct sunlight... got exhausted pretty quickly.. :) 3x880m in 90% of effort with the same distance of rest.. | ||
| Strenth/stretch 5:00 [1] | |
| streched a bit.. | ||
| Strenth/stretch (cicuit trng) 45:00 [4] | |
| 30' of sleep before this thing.
it was a big day.... first day off.. :D | ||
Saturday Mar 8 | ||
| Running 51:10 [3]10.5 km (4:52 / km) | |
| slept:7.0 shoes: Asics old | ||
| missed morning run,
felt extremely tired/sleepy in the begining of run, but second half got much better.. | ||
| Strenth/stretch 10:00 [2] | |
Friday Mar 7 | ||
| Morning run 22:52 [2]4.4 km (5:12 / km) | |
| slept:7.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 58:35 [3]11.3 km (5:11 / km) | |
| shoes: Asics old | ||
| easy... | ||
| Strenth/stretch 10:00 [2] | |
Thursday Mar 6 | ||
| Morning run 22:35 [2]4.4 km (5:08 / km) | |
| slept:8.0 (rest day) shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Other (tennis) 20:00 [2] | |
| 2:0 easy.. | ||
Wednesday Mar 5 | ||
| Morning run 22:40 [2]4.4 km (5:09 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Strenth/stretch (circuit trng) 45:00 [2] | |
| dirty dozen -.... good stuff, but took it easy. | ||
| Other (tennis) 55:00 [3] | |
| shoes: RBK | ||
| 5:0..... | ||
Tuesday Mar 4 | ||
| Morning run 22:45 [2]4.4 km (5:10 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running intervals 48:30 [3]10.5 km (4:37 / km) | |
| shoes: Asics old | ||
| 4x~450m intervals with the same distance of rest + 880 m loop at the end - 4 x 90 sec + 3 min in almost full speed.
speed is ok, but muscles are too hard somehow.. need something for recovery.. | ||
| Strenth/stretch 10:00 [2] | |
Monday Mar 3 | ||
| Morning run 22:30 [2]4.4 km (5:07 / km) | |
| slept:6.5 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 31:00 [2]6.2 km (5:00 / km) | |
| shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Other (tennis) 45:00 [3] | |
| 5:1 played agaist two guys, lost only last game. | ||
Sunday Mar 2 | ||
| Morning run 22:45 [2]4.4 km (5:10 / km) | |
| slept:8.0 shoes: Asics old | ||
| forgot to set alarm... | ||
| Strenth/stretch 10:00 [2] | |
| Running warm up/down 17:30 [2]3.5 km (5:00 / km) | |
| shoes: Asics old | ||
| warmup | ||
| Strenth/stretch (circuit trng) 50:00 [4] | |
| very intensive this time. | ||
Saturday Mar 1 | ||
| Morning run 22:10 [3]4.4 km (5:02 / km) | |
| slept:8.0 shoes: Asics old | ||
| Strenth/stretch 10:00 [2] | |
| Running 30:30 [3]6.2 km (4:55 / km) | |
| shoes: Asics old | ||
| felt few muscles. | ||
| Strenth/stretch 15:00 [3] | |
| few extras | ||