Training Archive: vycIn the 7 days ending 2007-07-15:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Jul 15 | ||
| Running warm up/down 13:00 [3]3 km (4:20 / km) | |
| slept:7.5 weight:76.6kg shoes: Nike Air Pegasus | ||
| Strenth/stretch 5:00 [2] | |
| Running race 26:31 [5]8 km (3:19 / km) vdot: 63.9 | |
| shoes: Nike Air Pegasus | ||
| race around zasliai lake. very interesting course, 1 k road, 2k dirt road, 2 k path (advantage for O people against real runners) and finish 3 k on the road with elevation again.
couldn't win anything in my group, was just trying to race some serious guys around or above my level.. started with quite high speed, tried to keep up to Pranskunas, couldn't do it, three guys caught me soon, was running together, and left them while running on path. last 3 k on road was hard, but not only for me i guess.. :) couple splits (didn't see other markers..) 5k - 16.45 1k - 3.26 (much climb) 1k - 2.29 (down hill, still not sure if it's possible..) 1k - 3.21 Congratulations to MaTomas who won all what was possible with excellent run. | ||
| Running warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| shoes: Nike Air Pegasus | ||
Saturday Jul 14 | ||
| Morning run 30:00 [3]5.5 km (5:27 / km) | |
| slept:8.0 weight:75.5kg (rest day) shoes: Nike Air Pegasus | ||
| 2x short intervals at the end | ||
| Strenth/stretch 10:00 [3] | |
| plans have changed several times for this weekend. Now plan is to participate in 8K run around Zasliai on Sunday. | ||
Friday Jul 13 | ||
| Morning run 21:00 [3]4 km (5:15 / km) | |
| slept:7.0 weight:76.3kg shoes: Nike Air Pegasus | ||
| Strenth/stretch 15:00 [2] | |
| Running 29:30 [3]7 km (4:13 / km) | |
| shoes: Nike Air Pegasus | ||
| including 6x 30" intervals/30" rest | ||
| Swimming 20:00 [3] | |
| 800m + sauna | ||
Thursday Jul 12 | ||
| Morning run 20:35 [2]4 km (5:09 / km) | |
| slept:7.0 weight:76.3kg shoes: Nike Air Pegasus | ||
| sunny again :) | ||
| Strenth/stretch 12:00 [2] | |
Wednesday Jul 11 | ||
| Note | |
| slept:7.5 weight:76.7kg (rest day) | ||
| no morning run after some beer yesterday,
hopefully some swimming and sauna in the evening. | ||
| Swimming 20:00 [2] | |
| 800 m + sauna | ||
Tuesday Jul 10 | ||
| Morning run 20:26 [2]4 km (5:06 / km) | |
| slept:6.5 weight:76.7kg shoes: Nike Air Pegasus | ||
| Strenth/stretch 10:00 [2] | |
| Running 58:18 [3]13.5 km (4:19 / km) | |
| weight:74.7kg shoes: Nike Air Pegasus | ||
| Run on the hard surface in VP:
5 km intensive warm-up - 19' some stretching. 1 km full speed - 3.23 1 km relax 1 km full speed - 3.15 1.7 km relax 1 km full speed stadium - 3.04 1.8 km relax 5 km - 20' some stretching. feel exhausted.. [intervals showed separately] | ||
| Running tempo 3:15 [5]1 km (3:15 / km) | |
| shoes: Nike Air Pegasus | ||
| also not sure about distance | ||
| Running tempo 3:23 [5]1 km (3:23 / km) | |
| shoes: Nike Air Pegasus | ||
| not sure about distance | ||
| Running tempo (stadium) 3:04 [5]1 km (3:04 / km) | |
| shoes: Nike Air Pegasus | ||
| wanted to test the speed, was a bit tired after 2 intervals and was a bit slippery.
1 lap 1.11, 2 lap 1.16 | ||
| Strenth/stretch 10:00 [2] | |
Monday Jul 9 | ||
| Morning run 26:18 [3]5.5 km (4:47 / km) | |
| slept:6.0 weight:76.5kg shoes: Nike Air Pegasus | ||
| woke up at 5 AM, started to run at 6..
not enough sleep, was easy to run, but felt week later in the morning.. | ||
| Strenth/stretch 10:00 [2] | |
| Swimming 20:00 [3] | |
| 800 m + sauna | ||