Sunday Dec 30 |
 | Note | |
| (injured) (rest day) |
| Almost made it to the gym at late evening, but plans changed in the very last moment. |
Saturday Dec 29 |
| Strength 1:15:00 [3] | |
| (injured) |
| Misc. general fitness for more than an hour. Everything hurts.
Ankle hurts a lot, can't run, and only slow walk. |
| Recovery (Steam room) 30:00 [3] | |
| |
| 2 sets. |
| Note | |
| |
| Bought skies. Fisher SCS Skate, Salomon SNS PILOT Equipe Skate bindings, Salomon RS Carbon Skate boots, Swix 2007 CT3 Carbon Poles. Price with all discounts was close to online stores. |
Friday Dec 28 |
| Note | |
| rhr:56 slept:7.0 weight:81.8kg |
| mbp130/80, cold almost got away. |
| Basketball 2:15:00 [3] | |
| (injured) shoes: Mizuno Wave Renegade 3 |
| 5 sets of basketball with random folks.
Twisted ankle at the very beginning of the game, didn't feel very comfortable, but still was able to run. Later in the game calfs started to crump. |
| Easy run warm up/down 11:30 [3] 2 km (5:45 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| |
| Recovery (Steam room) 15:00 [3] | |
| |
| 2 times |
Thursday Dec 27 |
| Easy run 40:00 [3] 6.8 km (5:53 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Treadmill 3 miles 8:20mm, 800m - T pace, 6:49mm, 1km - easy jog. |
| Strength 30:00 [3] | |
| |
| Legs, abdominals, upper body. |
| Stretching 10:00 [3] | |
| |
| |
| Basketball 20:00 [3] | |
| |
| |
| Recovery 40:00 [3] | |
| |
| Steam room, 3x10min |
Wednesday Dec 26 |
| Note | |
| |
| No running outside for today. May be GYM. |
| Easy run warm up/down 25:00 [3] 5 km (5:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Got present - 3 years membership to "24 hour fitness", expensive month-2-month (some $90/month), but affordable as prepaid, around $15/month. Went first time to look around.
Warmup on the treadmill in the gym. Started slow, 9mm, than pickup speed to 7:50, last mile was 6:50mm. Pace felt faster and harder than on the road. |
| Strength 1:00:00 [3] | |
| |
| Basic fitness. |
| Recovery (Steam room) 30:00 [3] | |
| |
| Skipped pool due to cold, but Turkish steam room was good, little to cold, until one lady came and took strategic place in front of the sensor, shielding it with her body... Temperature jumped from 45C to 65C, what was enough for 100% humidity. Suspected that she is from SU, and was right. Watched couple Chinese girls wearing running shoes, long pants, and long sleeves shirts in the steam room.... That was funny.
Sauna was to cold to have fun, but didn't find way how to hack sensor without obviously breaking rules. |
Monday Dec 24 |
| Note | |
| weight:83.4kg (sick) (rest day) |
| Minor cold, decided not to aggravate by running at cold weather. |
Sunday Dec 23 |
| Note | |
| (sick) (rest day) |
| Got cold and running nose. |
Saturday Dec 22 |
| Easy run 1:09:00 [3] 12 km (5:45 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Morning easy run in SFO along the shore. Was cold, almost freezing, gradually warming up and by the end of the run turning into warm late morning. |
| Stretching 15:00 [3] | |
| |
| |
Wednesday Dec 19 |
| Easy run tempo 1:01:00 [3] 13 km (4:42 / km) +20m 4:39 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Winter loop in Danville with FM folks. Was too warm - second part part ran in short sleeves. |
| Stretching 15:00 [3] | |
| |
| |
Tuesday Dec 18 |
| Easy run warm up/down 23:00 [3] 4 km (5:45 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Class was canceled, so ran alone in the dark. Didn't know that before got to the track. |
| Medium Pace Run tempo 13:40 [3] 3.2 km (4:16 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Opted for 2miles steady T pace run. Weather was wonderful for such workout. Felt good, except core, which started to sore after 5 laps. |
| Stretching 10:00 [3] | |
| |
| |
Saturday Dec 15 |
| |
| Event: Valley Forge Battle to the End O' Marathon
|
| Easy run 37:50 [3] 6.5 km (5:49 / km) | |
| rhr:53 slept:8.0 shoes: Mizuno Wave Renegade 3 |
| Short warm-up from Connecticut to the Bay bridge in SFO. Second part ran faster for almost 3 min. |
| |
| C • 8th World Rogaining Championships 2 |
| Stretching 10:00 [3] | |
| |
| |
Wednesday Dec 12 |
| Easy run 1:02:00 [3] 13 km (4:46 / km) +30m 4:43 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Usual Wednesday evening run with FM folks - missed mass start, was buying gloves and cap - temperatures dropped close to +2C, and it was quite cold to run. Friend of mine ran in short sleeves and short pants... |
| Stretching 15:00 [3] | |
| |
| |
Tuesday Dec 11 |
| Easy run warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| |
| Stretching 15:00 [3] | |
| |
| Before and after workout |
| R run 36 [3] 0.2 km (3:00 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 2x100 strides, relaxing, but felt fast |
| Medium Pace Run 9:48 [3] 2.4 km (4:05 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| I pace (VOmax) intervals, 3x800, around 1:34-38 loop with 1-2 min jog in between. Bearable, good stress for comeback. Main weakness - back, didn't have enough strength training recently. |
Sunday Dec 9 |
| Note | |
| |
| Dec. 9
(Sun.) Vasquez Rocks, Santa Clarita, CA |
| Note | |
| (rest day) |
| no run for a whole week, houston was completely packed, not even a small possibility to run. today was a rest day after non running week. |
| |
| C • turininga savaite 8 |
Tuesday Dec 4 |
| Note | |
| |
| will be visiting vilnius second half of february, 02/15-03/03. tickets confirmed. |
| |
| C • ??? 2 |
| Note | |
| (rest day) |
| Houston, no running today, Tequila party |
Sunday Dec 2 |
| Note | |
| |
| Dec. 2
(Sun.) Las Trampas Regional Wilderness
San Ramon, CA |
| Orienteering (White) 18:20 [3] 1.8 km (10:11 / km) +40m 9:10 / km | |
| shoes: New Balance 871 |
| Shadowing Karina, aka warm-up before race. She 4th, loosing 9 sec to 3rd and 40 to 2nd place. Well, next time. |
| Orienteering race 43:50 [4] *** 4.8 km (9:08 / km) +225m 7:24 / km | |
| spiked:18/19c shoes: Inov 330 |
| Blue, middle distance, with the lot of climb. Was good until #10, when my nose started to bleed drastically, had to slowdown, than spent some time on #12 washing blood out of my face. Than take care of band of cows, saving Natale from feeding cow, which blocked the way. Finally, lost 30 sec to 1st place, what was quite of surprise for me - Fransua is usually very fast on the open hilly terrain. |
| Stretching 5:00 [3] | |
| |
| |
Saturday Dec 1 |
| |
| Event: Mississippi Bar
|
| Easy run 1:12:00 [3] 12.8 km (5:37 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| SFO on the shore, from Connecticut str. Windy, but later in the run too warm. |
| Stretching 15:00 [3] | |
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