Monday Apr 30 |
 | Note | |
| rhr:56 weight:82.8kg |
| mbp 130/90,
supposedly, run with dirty dogs in Las Trampas, Alamo,
time to start preparation for fall season events.
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| Easy run hills 1:09:00 [3] 10 km (6:54 / km) +400m 5:45 / km | |
| shoes: Asix GT-2110 |
| Las Trampas from Hemme ave. Extremely steep ~200 m climb at first 1.5km. Nice view. Constant feel of uphill running - no place to relax, just up and down. Calfs were tight at the end. |
| Stretching 10:00 [3] | |
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Sunday Apr 29 |
| Note | |
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| Apr. 29 (Sun.) - Stanford University |
| Easy run warm up/down 37:00 [3] 6.25 km (5:55 / km) +10m 5:52 / km | |
| shoes: Asix GT-2110 |
| Warmup before and 5k after with greg. |
| Orienteering race 24:09 [4] 4.5 km (5:22 / km) +20m 5:15 / km | |
| shoes: Inov8 270 |
| Navigation sucks, especially 3min mistake on #1 - ran very slow but head turned on only after 2nd control only. |
| Stretching 10:00 [3] | |
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Sprint - Splits |
Saturday Apr 28 |
| Easy run warm up/down 25:00 [3] 3.5 km (7:09 / km) +40m 6:45 / km | |
| weight:84kg shoes: Inov 330 |
| Warmup/cooldown before terrain intervals in Tilden park. Quite hot close to 30C - yesterday was only 18C. |
| R run intervals 6:20 [4] 1.7 km (3:44 / km) +30m 3:25 / km | |
| shoes: Inov 330 |
| Intervals, 2x400 up/down, then 4x120 downhill, completed by up/down 400. Everything at R pace, felt tired by the end. |
| Stretching 15:00 [3] | |
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Friday Apr 27 |
| Note | |
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| finally got to the podiatrics - diagnosed with right foot 1st metatarsal arthritis (result of over flexing joint 6 yeas ago while xc skiing). not bad at all, hurts time from time badly. no permanent cure - the best one is amputation.
got steroids shot to reduce swolleness. interesting sensations - will see results in a couple days.
prophylactics - icing plus ibu and arch support shoes/inserts. |
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| C • super mintis 2 |
Thursday Apr 26 |
| Note | |
| weight:83.2kg (rest day) |
| rash is gone. no more signs or itchiness.
looks like no training today, maybe short warm up around neighborhood. |
Wednesday Apr 25 |
| Note | |
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| morning itchiness treated with new wash (don't remember name, similar to zynfel, but only $14 vs $40) and hydrocortizon. worked well doesn't feel it at all. next time try protect lotion before run.
Penny told that TECHNU-Extreme works well.
This mysterious new staff is "buji" |
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| C • Я тол&... 3 |
| Easy run 1:01:00 [3] 10 km (6:06 / km) +15m 6:03 / km | |
| weight:83.8kg shoes: Asix GT-2110 |
| Iron horse trail with FF folks. Forward was easy and fast, return back was disaster - started to feel tremendous hunger and have to slowdown to 10mm, than stomach disagree with running. Finally, 1 mile to end was barely moving until Kristin passed me and asked what the f@#$k I'm doing. Have to run last mile faster than 7mm. Interesting effect. |
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| C • Saturday training 2 |
| Stretching 15:00 [3] | |
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Tuesday Apr 24 |
| Note | |
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| first signs of PO - legs were itchy in the morning. tried new wash, can't say it was effective or not. anyway, small price for browsing sunol's po plantations at spring. could have been much more worse. hydrocortizon brought some resolution - almost no rush. |
| Easy run warm up/down 21:00 [3] 3.6 km (5:50 / km) | |
| shoes: Asix GT-2110 |
| Lazy at the beginning, improved close to the end. |
| Stretching 20:00 [3] | |
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| before and after |
| R run intervals 36 [4] | |
| shoes: Adidas spike md |
| 2x100 quite fast in the middle |
| R run intervals 6:05 [4] 1.8 km (3:23 / km) | |
| shoes: Adidas spike md |
| In/out intervals, 9x200/100 with timing 40/40-60 fast/slow parts. Not very hard, just very close to the right pace, time actually fatser than prescribed but I felt very good. |
| R run intervals 7:30 [3] 0.9 km (8:20 / km) | |
| shoes: Adidas spike md |
| slower part of the run - counts as the same intensity as fast. little trick over the body. |
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| C • tipo begi letai o organizmas v... 2 |
Monday Apr 23 |
| Easy run hills 1:09:00 [3] 10.5 km (6:34 / km) +400m 5:31 / km | |
| weight:83.8kg shoes: Asix GT-2110 |
| North part of Mount Diablo from Clayton chasing Dirty dogs. Place is very nice and relatively flat - strange that we dont have it mapped. 5k up, than 5k down. |
| Stretching 15:00 [3] | |
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Sunday Apr 22 |
| Note | |
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| Apr. 22
(Sun.) Sunol Regional Wilderness
Sunol, CA |
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| C • Looks like you had a good run today! 2 |
| Orienteering race 1:20:45 [4] 7.7 km (10:29 / km) +500m 7:55 / km | |
| spiked:16/17c weight:84kg |
| Sunol Blue, aka sadomasochistic exercise in poison oak in a very steep terrain - map has 7.5m contours. Vladimir did great job 2 years ago remapping this area, but vegetation changed since than - didnt find patch of white forest on the huge hill in the middle. Couple major climbs were almost vertical - can touch ground when stay straight plus forest completely overgrown by PO - will see how itchy it will be on wednesday.
generally quite consistent run , main problem was lack of physical endurance to run all these hills and climbs.
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= |
Saturday Apr 21 |
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| Event: HVO A-Meet
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| Easy run warm up/down 31:00 [3] 5 km (6:12 / km) +120m 5:32 / km | |
| weight:84.6kg shoes: Asix GT-2110 |
| Warmup from home to lake chabot and back under pouring rain. Rain was warm. |
| Stretching 10:00 [3] | |
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Friday Apr 20 |
| Note | |
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| not inspired to run at 10pm - rainy and windy, opted to stay home. |
Thursday Apr 19 |
| Note | |
| (rest day) |
| after 12+ hours at work beer was the best workout.
Time to put on bike and start riding to the office - 40km back and forward plus 800m climb would be sufficient training. Also finally have shoes that comfortable on my foot - tried virtually everything what is on the market - only SIDI Genius are good. |
Wednesday Apr 18 |
| Easy run 49:00 [3] 10 km (4:54 / km) +10m 4:53 / km | |
| weight:82.6kg shoes: Asix GT-2110 |
| Danville evening 10k run with Pastor and FM folks on Iron horse trail - wasn't in mood for 10miles, so skipped back at 3 miles mark. Went easy forward but was harder to keep pace uphill on the way back. Was slower by 2 minutes. |
| Stretching 15:00 [3] | |
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Tuesday Apr 17 |
| Easy run warm up/down 19:40 [3] 3.6 km (5:28 / km) | |
| shoes: Asix GT-2110 |
| Warmup/cooldown - quite easy |
| R run intervals 1:08 [4] 0.4 km (2:50 / km) | |
| shoes: Adidas spike md |
| 4x100 at 17 relaxed. |
| Medium Pace Run intervals 7:06 [4] 2 km (3:33 / km) | |
| shoes: Adidas spike md |
| Intervals, in-out at I pace 1x400, 8x200 with 100m jog. 400 - 1:21, 200s- 0:43. Felt good, Timing was little bit slower than supposed to be for I pace, but close or faster than for the same workout last year. maybe shape isn't bad at all, just need more mileage. |
| Medium Pace Run 5:15 [3] 0.9 km (5:50 / km) | |
| shoes: Adidas spike md |
| Jog between intervals. |
| Stretching 15:00 [3] | |
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Sunday Apr 15 |
| Easy run 30:00 [2] 4 km (7:30 / km) +20m 7:19 / km | |
| shoes: Asix GT-2110 |
| Jog/walk with children at Chabot lake. |
Thursday Apr 12 |
| Easy run (Treadmill) 15:00 [3] 2.5 km (6:00 / km) | |
| shoes: Asix GT-2110 |
| Houston, early morning run in hotel's gym - device sucks. But better than nothing. Time was around 5:30 by California TZ. |
Saturday Apr 7 |
| Note | |
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| Apr. 7
(Sat.) Golden Gate Park
San Francisco, CA |
| Orienteering race 19:20 [5] *** 3.3 km (5:52 / km) +30m 5:36 / km | |
| spiked:12/14c weight:84kg shoes: Mizuno Ascend |
| Relatively good run for current shape, Could have saved may be minute or so, no major mistakes. Main weakness - lack of running and extra kgs.
Started at the pouring but warm rain - that was big advantage, didnt get thirsty or too hot. |
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| C • OS Golden Gate parke 1 |
| Easy run warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Mizuno Ascend |
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Tuesday Apr 3 |
| Easy run warm up/down 15:00 [3] 2.2 km (6:49 / km) | |
| shoes: Asix GT-2110 |
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| R run intervals 4:09 [4] 1.4 km (2:58 / km) | |
| shoes: Adidas spike md |
| 2x100, 1x400, 4x200 fast, I would say too fast.
15, 15, 1:10, 4x0:37 |
| Stretching 10:00 [3] | |
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