Training Archive: divIn the 31 days ending 2007-07-31:
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| 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 | T | |||||||||||||||||||||||||||||||
Saturday Jul 28 | ||
| Event: 4th European Rogaining Championships | ||
| Easy run 43:00 [4] 8.7 km (4:57 / km) +10m 4:55 / km | |
| weight:83.8kg shoes: Mizuno Wave Renegade 3 | ||
| Intensive run with FM folks. Visible decline in running shape - didn't feel good and slowdown after 3 miles.
Would be not so bad if not the overheated engine and long trip home. Water pump is dead. First big trouble with Subaru in 7 years - after 160K miles. Actually saw leakage last Fall, but didn't have time to change pump. Next week will be public transportation week, what takes 15 min on car, takes 1:30 hour on bus #84->BART->bus #10... American reality. | ||
| Stretching 20:00 [3] | |
Friday Jul 27 | ||
| Note | |
| rhr:55 slept:8.0 weight:84kg | ||
| mbp 135/95 | ||
Thursday Jul 26 | ||
| Note | |
| rhr:55 slept:8.0 weight:82.6kg (rest day) | ||
| mbp 114/75 | ||
Wednesday Jul 25 | ||
| Easy run tempo 49:50 [3] 10.5 km (4:45 / km) +10m 4:43 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| FM with Kristin. Quite intensive. Last 3rd was close to T level. | ||
| Easy run warm up/down 6:00 [2] 0.8 mi (7:30 / mi) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Relaxing after run jog | ||
| Stretching 15:00 [3] | |
Tuesday Jul 24 | ||
| Easy run warm up/down 13:30 [3] 2.5 km (5:24 / km) | |
| rhr:55 slept:8.0 weight:83kg shoes: Mizuno Wave Renegade 3 | ||
| mbp 120/75
DVC: short warmup/cooldown - was late at track. | ||
| Medium Pace Run intervals 13:20 [4] 3.2 km (4:10 / km) | |
| shoes: Adidas spike md | ||
| T-pace intervals, 2x1600 with 1min jog in between. Was almost right pace, back started to hurt close to the second interval, legs were ok. | ||
| Stretching 15:00 [3] | |
| R run intervals 1:10 [4] 0.4 km (2:55 / km) | |
| shoes: Adidas spike md | ||
| Straides, 4x100m, lazy. | ||
| Pliometrics 5:00 [3] | |
| shoes: Mizuno Wave Renegade 3 | ||
| Misc. running drills for general legs strength. Was completely depressed by the fact how weak inner legs muscles are.
| ||
Saturday Jul 21 | ||
| Note | |
| July 21 (Sat), Roberts/Joaquin Miller Parks,
C meet: Orienteering Skills Training in morning, Potluck Social (Lunch), WYO-Sprint in afternoon | ||
| Orienteering 40:00 [2] *** 3 km (13:20 / km) +50m 12:18 / km | |
| spiked:13/14c shoes: Mizuno Ascend | ||
| Navigation lesson for children | ||
| Orienteering race 26:15 [4] *** 2.2 km (11:56 / km) +120m 9:22 / km | |
| spiked:15/19c shoes: Inov8 270 | ||
| Sprint on JM redwood park. Aka middle distance. | ||
| Orienteering 20:54 [3] ** 2 km (10:27 / km) +50m 9:17 / km | |
| spiked:6/6c shoes: Inov8 270 | ||
| White distance shadowing kids. | ||
| Easy run warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Inov8 270 | ||
| Swimming 45:00 [3] | |
| Easy swimming at Virgilija's apartments pool with hot spa in between. | ||
Sprint - Splits | ||
Friday Jul 20 | ||
| Note | |
| rhr:55 slept:8.0 weight:82.6kg | ||
| mbp 125/75, Malavit #5.
earthquake 4.2, 10km from house, didn't feel any shaking at all. But was very dizzy in the morning, and almost felt asleep during meeting. Epicenter was exactly in the middle of tomorrow's race map. http://neic.usgs.gov/neis/eq_depot/2007/eq_070720_... | ||
Thursday Jul 19 | ||
| Note | |
| rhr:52 slept:8.0 weight:82.4kg | ||
| mbp 120/80, Malavit #3. effect astonishing.
evening, electrophoresis plus Malavit#4. | ||
Wednesday Jul 18 | ||
| Easy run 1:00:00 [3] 11 km (5:27 / km) +10m 5:26 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Danville evening run with FM folks. Was tought despite slow pace. | ||
| Stretching 15:00 [3] | |
| Note | |
| Malavit, #2 and #3, morning and evening | ||
Tuesday Jul 17 | ||
| Note | |
| Malavit #1, evening | ||
Sunday Jul 15 | ||
| Note | |
| Jul. 15
(Sun.) Camp Tamarancho Fairfax, CA | ||
| Orienteering race 1:48:50 [4] 5.2 km (20:56 / km) +405m 15:04 / km | |
| weight:82kg shoes: Inov 330 | ||
| First race in a while. Good in the beginning, and nightmarish second part, some 20 min in mistakes. Was surprised to see that I was in the 1st position till the #7, after that slowdown due to fatigue, steep climbs, and hot weather. Training level is definitely well behind normal. | ||
Blue - Splits | ||
Thursday Jul 12 | ||
| Easy run 30:00 [3] 4 km (7:30 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Easy late night (2300) run in a humid weather, still same 30C/80%, after huge dinner and couple beers. | ||
| Stretching 5:00 [3] | |
Monday Jul 9 | ||
| Note | |
| slept:4.0 weight:82.4kg | ||
| Week in Houston - humid and warm, ~32/26C day/night, 80/95% humidity, showers every day. | ||
| Easy run (Grass) 52:50 [3] 8.8 km (6:00 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Around Woolbrook mall, along shitty river - the only good thing is green grass. | ||
| Stretching 5:00 [3] | |
Sunday Jul 8 | ||
| Note | |
| rhr:55 slept:8.0 weight:83.6kg | ||
| mbp 135/90, probably rest day, dont know from what - no prospects to run, may be skating. | ||
Saturday Jul 7 | ||
| Easy run tempo 47:00 [3] 9.6 km (4:54 / km) +30m 4:49 / km | |
| weight:82.4kg shoes: Mizuno Wave Renegade 3 | ||
| Morning aka tempo run with Fleet feet folks - keep pace for 1 mile than slowed down to some 7:40 mm. Common slight pain in the legs, strange feeling, but necessary - no pain, no gain. Should do it every weekend in the spite of no racing activity during summer - this year is even worse that last or year ago, almost no O competitions. | ||
| R run intervals 1:20 [4] 0.5 km (2:40 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| 4x120 intervals after run on a sidewalk. | ||
| Stretching 20:00 [3] | |
Friday Jul 6 | ||
| Note | |
| rhr:55 slept:8.0 weight:82.8kg (rest day) | ||
| mbp 120/80 | ||
Thursday Jul 5 | ||
| Easy run hills 1:10:00 [3] 11.5 km (6:05 / km) +160m 5:41 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Lazy evening run after long work and yesterday's race was hard: I didn't felt generally tired but indeed, felt very subtly tiredness in the legs, which strangely resulted in inability to do any more intensive movements. Last 2km were better, was able to run faster. | ||
| Stretching 10:00 [3] | |
| Strength 5:00 [3] | |
| horizontal bars;
lower legs, 5(2x20) | ||
Wednesday Jul 4 | ||
| Note | |
| July 4th, Firecracker 5k, Pleasant Hill, 8AM. | ||
| Medium Pace Run race (road race) 20:27 [4] 5 km (4:05 / km) +4m 4:04 / km vdot: 48.5 | |
| slept:6.0 weight:82.4kg shoes: Mizuno Wave Renegade 3 | ||
| 5k road race in Pleasant Hill downtown organized by friends from Fleet Feet store, some 600 starters. Almost perfect weather in Castro Valley, around 17C turned into 22C or so in Pleasant Hill, had on spot to buy another t-shirt to avoid overheating, fortunately store was open in the morning.
Had big doubts about running at all, but finally decided to keep it easy and run it anyway, just to see how deep is decline in training. Result was consistent with what amounted for running in the last 6 months or so - was slow by 1 min in comparison with the last year. Even didn't break 20 min mark. Legs were kind of ok, but cardiovascular system no, felt heaviness in the chest for almost all last loop. Started slow - unlike last year, had to navigate around and between runners, fast start to eliminate mass party after start was a great idea. But loop time was on target, around 6:10 m/m, second loop was slow, 6:51, people were passing me, 3rd loop was even slower, despite attempt to run faster and passing couple runners. Final result 20:27. Girls did 100m dash - Karina almost won in overall against boys and girls - was 3rd, but only because finish was "in-line" and couple boys were more active to get in line first. Gabija was 6th. | ||
| Easy run 15:00 [3] | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup/cooldown, stretching, and etc. before and after race. | ||
Tuesday Jul 3 | ||
| Easy run hills 30:28 [3] 5 km (6:06 / km) +120m 5:26 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Early morning run - left home at 6:30... No a big fun, but managed to get to the lake and back. Pace was slow, but felt quite intensive. What else to do if you pushed out of bed at 5:50. | ||
| Stretching 5:00 [3] | |
| slept:6.0 weight:82kg | ||
| mbp 156/106, aftre run 140/95 | ||
Sunday Jul 1 | ||
| Strength 30:00 [3] | |
| Horizontal bars | ||
| Basketball 20:00 [3] | |
| Lazy game in the backyard - finally have it at home for $200. | ||