Training Archive: divIn the 31 days ending 2007-01-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | T | W | |||||||||||||||||||
Wednesday Jan 31 | ||
| Easy run (Treadmill) 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asix GT-2110 | ||
Tuesday Jan 30 | ||
| Event: Sierra Ski-Orienteering Champs | ||
| Strength 20:00 [3] | |
| Short workout in hotel. | ||
Monday Jan 29 | ||
| Note | |
| Trip to Houston, TX. 4 days of training. Have hotel with fitness room and big park next door.
No sauna this time - had to book it at least 2 weeks ahead. | ||
Saturday Jan 27 | ||
| Event: Sierra Ski-Orienteering Champs | ||
Thursday Jan 25 | ||
| Note | |
| rhr:55 slept:8.0 weight:81kg (rest day) | ||
| bp 115/85
no passion to run | ||
Wednesday Jan 24 | ||
| Note | |
| rhr:61 weight:81kg | ||
| bp 125/85 | ||
| Easy run 1:07:00 [3] 14.5 km (4:37 / km) +30m 4:34 / km | |
| weight:81.6kg shoes: Asix GT-2110 | ||
| NIght run with FM folks in Danville. Usual gang - keep up with Pastor, Lisbeth & Co for 3 miles, than dropped pace - to fast for early season. Plan was 8 miles, but in reality we didi more, took wrong turn somewhere. | ||
Tuesday Jan 23 | ||
| Note | |
| rhr:57 slept:6.0 | ||
| bp 126/85, barely woke up.
hopefully, track at DVC tonight | ||
| Easy run warm up/down 32:00 [3] 5.5 km (5:49 / km) | |
| shoes: Asix GT-2110 | ||
| Laps before, after and between intervals. Last 4 were very comfi. | ||
| R run intervals 1:20 [4] 0.4 mi (3:19 / mi) | |
| shoes: Asix GT-2110 | ||
| Strides, 4x100 around 20 sec each. | ||
| R run intervals 2:45 [3] 0.8 km (3:26 / km) | |
| shoes: Asix GT-2110 | ||
| In/out at I pace, 200/100 40/50sec, 4 rep. Just to keep blood flowing. Dropped after 4th - started to feel back and knees. Should take it easy for a couple weeks, until recovery. | ||
| Stretching 20:00 [3] | |
Sunday Jan 21 | ||
| Stretching race (Sprint) 22:04 [4] *** 3 km (7:21 / km) +65m 6:38 / km | |
| spiked:17/17c rhr:68 slept:8.0 shoes: Mizuno Ascend | ||
| Berkeley campus street O. Not so bad after cold and fragmental training. Did couple route choise small mistakes, next time should avoid stairs - takes a lot of time to go up and down. Everything else was ok except running shape. | ||
| Easy run warm up/down 5:00 [3] 1 km (5:00 / km) +20m 4:33 / km | |
| shoes: Mizuno Ascend | ||
| Stretching 10:00 [3] | |
| Strength 1:00:00 [3] | |
| aka strength session, pulling old linoleum from the floor. hard exercise. every single body part hurts. | ||
Tuesday Jan 16 | ||
| Note | |
| (sick) (rest day) | ||
| AB is up for the next year. How unfortunate I've missed it...
http://my.opera.com/sandrazurcher/albums/show.dml?... Cold is better, still was very weak yesterday and today's morning was so so. Hope be able to run by the end of the week. Weather is very cold for CA, -2C at night, +10C at day, and dont have any indoor place to run. | ||
Saturday Jan 13 | ||
| Event: Anza-Borrego Desert O-Fest | ||
| Note | |
| Couple pictures from Joe Grant training
http://www.kodakgallery.com/I.jsp?c=196orkpd.59ble... | ||
Friday Jan 12 | ||
| Note | |
| (sick) | ||
| Unbelievable - low -3C....
Couple cities announced state of emergency San Leandro, CA (94578) Sunny 6°C (feels like 2C) high: 11, low: -3 Humidity: 26%, Winds: 24km/h Useful Daylight: 6:54 AM - 5:39 PM Barometer: 1023.0mb, rising detail updt 1/12/07 9:25 AM PST Weather data provided by weather.comŽ | ||
| C • I told you, let's move to the ... 1 | ||
Thursday Jan 11 | ||
| Note | |
| (sick) | ||
| cold is getting worse, no way i can make to anza borego. took sick day at work. | ||
| C • Это у&... 5 | ||
Wednesday Jan 10 | ||
| Note | |
| (sick) (rest day) | ||
| today will be run free day also | ||
Tuesday Jan 9 | ||
| Note | |
| (sick) (rest day) | ||
| finally, got virus which circulates at home in the last 3 weeks... no running today and tomorrow. | ||
Monday Jan 8 | ||
| Note | |
| weight:80kg (rest day) | ||
| rest day - body is completely sore after weekend. very good jump start for the early season.
good sign - despite running in shorts without gators no po yet. me sleeping on the bench in Joe Grant http://my.opera.com/sandrazurcher/albums/showpic.d... | ||
Sunday Jan 7 | ||
| Easy run warm up/down 30:00 [3] 5 km (6:00 / km) +60m 5:40 / km | |
| shoes: Adidas Alborado II | ||
| Almaden Quicksilver map. Easy runs to starts and back from finish. Body complained a lot about running, but after 1.5 hour of navigation decided to agree with fate. Jog from finish to the parking lot was very comfortable. | ||
| Orienteering 3:00:00 [4] 12 km (15:00 / km) +600m 12:00 / km | |
| shoes: Adidas Alborado II | ||
| 3 sections o course, set by swisschesse. First section went very hard after yesyterday's runs. Also, terain is completely changed especially vegetation boundaries in many places, just forgot how bad the map was on the top of park. And during last 5 years forest changed dramaticaly, many trails are overgrown and almost not passable. Took it very easy and didnt have big problems with finding controls, except was stuck in the green going to the last control on the first loop - there are 2 rentrants instead of one mapped and PO with bushes are almost impassable.
Sprint loop was better at the beginning and than good at the end. One midsection area and how it was mapped didnt make any sense. Spent about 10 min running around but didnt find mapped staff, which is creepy - remains of the house were there but control location in like 50 meters didnt look right at all. What mapper mapped nobody knows. Start of last loop was very hard, but first control was easy to find and north slope is mapped quite good. Also woods are nice outhere. Had very good and enjoyable run with moderate amount of climb. Once again passed area with one mapped reentrant - didnt make any sence at all, how hard i've tryed to read map. Was lucky get out of woods and not stuck in green - mix of PO with some very spiky staff, kinda raspberry or wild rose. On the south slope had problems - whole slope went down and ones runnable area is completely impassable plus due to vegetation grow all open gaps between green areas are closing down. For full pleasure poison oak, growing on mercury mines, is virtually everywere - didnt see any woods without it. Will se results in 2 days. Distance and climb are preliminary, based on how it felt. | ||
| C • PO - SUKCS!!! 4 | ||
Saturday Jan 6 | ||
| Easy run hills 46:00 [3] 6.2 km (7:25 / km) +200m 6:23 / km | |
| weight:82.5kg shoes: Mizuno Ascend | ||
| Easy terrain run in a group. Pace taken was close to LT, so turned into more like racing event. | ||
| Stretching 10:00 [3] | |
| Orienteering 2:30:00 [4] *** 9.5 km (15:47 / km) +1000m 10:21 / km | |
| spiked:24/26c shoes: Adidas Alborado II | ||
| Route choice exercise plus downhill sprints in North Joe grant. Killing map, and cold wind at the hills. Last 2 control skipped - was to dark to see anything, not speaking about map. Run out of water and was very hungry - took only one GU pack. Maps is extremely steep plus obtain couple unmapped cliffs, about 10 m high. | ||
| Stretching 5:00 [3] | |
Thursday Jan 4 | ||
| Note | |
| Dinner with camp folks and local gang. nice san francisco italian place. this saturday will be start of swimming season... santa cruz is a great place, at least water will be around 10-12C. | ||
Wednesday Jan 3 | ||
| Note | |
| Last year stats:
Total running - 1400km, Orienteering - 256km, 41 events Total training hours - 203h 4kg weigh loss, 4 still to go (actually, more - gained in recent months due to not training) 5K: 19:20 (first time) 1mile: 5:56->5:37 (goal was 5:00) Lake Chabot test loop (easy run, 21km, ~600m climb): 2:05->1:42 15 hours decline in training volume from 2005, but compensated by higher intensity. | ||
| Easy run 1:07:00 [3] 12.8 km (5:14 / km) +60m 5:07 / km | |
| shoes: Asix GT-2110 | ||
| Easy run with FM folks in Danville, still hard, pastor ran away after 1st mile - his pace was way to demanding, around 7:45 mm. rest was easy chat with girls about triathlon, swimming, and running. at the end started to feel toughtheness in quads. stretched a lot after run, helped. | ||
| Stretching 20:00 [3] | |
Tuesday Jan 2 | ||
| Easy run warm up/down 22:00 [3] 3.4 km (6:28 / km) | |
| shoes: Asix GT-2110 | ||
| Lazy warmup before first track run in a 3 months. Body completely disagree with that drastic attempt. Also, was quite cold for CA, close to 5C. | ||
| Stretching 20:00 [3] | |
| Before and after. Some strength exc. | ||
| R run intervals 2:45 [4] 1 km (2:45 / km) | |
| shoes: Asix GT-2110 | ||
| Intervals, R pace, 4x100, 3X200 with walk/jog in between till full recovery. Quite easy but maybe to fast for return. Left knee started to hurt. | ||
Monday Jan 1 | ||
| Event: US Team Training Camp | ||
| Note | |
| many years ago that was very tough run
http://www.gmap-pedometer.com/?r=613867 another very old route, some 25 years ago morning summer workout http://www.gmap-pedometer.com/?r=614175 warmup in vilnius couple years ago http://www.gmap-pedometer.com/?r=613817 | ||
| C • vilniaus pasibegiojimas 2 | ||
| Note | |
| california santa cruz, january 1st.
http://my.opera.com/sandrazurcher/blog/ | ||