Saturday Mar 29 |
 | Orienteering race 1:46:33 [4] 7.9 km (13:29 / km) +580m 9:52 / km | |
| weight:82.2kg shoes: Inov 330 |
| Brutal steep course in Brioness. Weather was amazing for running, around +14C, exactly what doctor prescribed. Course was very physical, but technically easy, to my wonder did pretty well, not what expected after almost not running for a long time. |
Friday Mar 28 |
| Easy run (Treadmill) 40:00 [3] 6.4 km (6:15 / km) | |
| rhr:58 shoes: Mizuno Wave Renegade 3 |
| Time to buy new shoes - almost 700km on hard surface, joints started to itch after every run. BUt generally, shpe is getting better, 40 min run feels comfy. Next week will be 50+min every day, though treadmill only, dedicated trip to Houston, whole week from Sunday to Friday.
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| Recovery (95% 50C) 30:00 [3] | |
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| Nice girls around this time. Forgot stretching, remembered when step into steam room, too late for this kind of activity. |
Wednesday Mar 26 |
| Easy run (Treadmill) 38:00 [3] 6.4 km (5:56 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Miss FM run, so went to GYM for warmup. Was quite good. |
| Stretching 5:00 [3] | |
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| Recovery (98%,55C) 25:00 [3] | |
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| Steam room was hot, thanks to Liudmila, she knows how to raise temperature... |
Tuesday Mar 25 |
| Note | |
| (rest day) |
| Rest days just happen, when nobody think of them... |
Monday Mar 24 |
| Easy run (Treadmill) 41:00 [3] 6.5 km (6:18 / km) | |
| rhr:58 slept:8.0 weight:84kg shoes: Mizuno Wave Renegade 3 |
| On treadmill, this time looks like body started to adjust to load, felt almost comfortable, but light pain returned to ankles, knees, and etc. Hope it will gone in couple weeks. |
| Stretching 5:00 [3] | |
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| Recovery (Steam room, 98%/55C) 20:00 [3] | |
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| Perfect timing and temperature. |
Sunday Mar 23 |
| Easy run 35:00 [3] 5.2 km (6:44 / km) +120m 6:02 / km | |
| weight:84.2kg shoes: Mizuno Wave Renegade 3 |
| Same route as yesterday, with some interruptions. Looks like all mexican population was out there, celebrating easter. Felt good, despite light pain returning to knees and metatarsal.
Weight went up dramatically, after yesterday birthday party, the place we went was amazing, traditional Japanese kitchen. |
| Stretching 10:00 [3] | |
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Saturday Mar 22 |
| Note | |
| (rest day) |
| Real birthday - mine and daughter's, son's was 4 days ago. |
| Easy run 30:00 [3] 5 km (6:00 / km) +120m 5:21 / km | |
| rhr:58 slept:7.0 shoes: Mizuno Wave Renegade 3 |
| From home to lake Chabot and back. First hilly run in a while. |
| Stretching 5:00 [3] | |
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Friday Mar 21 |
| Recovery 30:00 [3] | |
| (rest day) |
| Steam room and sauna only. That was cool, no running today. |
Thursday Mar 20 |
| Easy run (Treadmill) 32:00 [3] 5 km (6:24 / km) | |
| weight:83.2kg shoes: Mizuno Wave Renegade 3 |
| Not in great mood for running, but still managed to make 5+km. |
| Stretching 15:00 [3] | |
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| Recovery (Steam room, 98%/55C) 25:00 [3] | |
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| Was very timely. |
Wednesday Mar 19 |
| Easy run 1:00:00 [3] 10 km (6:00 / km) +5m 5:59 / km | |
| rhr:60 slept:7.0 weight:82.8kg shoes: Mizuno Wave Renegade 3 |
| Easy run alone, following FM folks. Rather coldish weather, strong wind. Some 10 minutes slower than usually, during training season. |
| Stretching 10:00 [3] | |
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| Swimming 20:00 [3] | |
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| Easy laps with some strides. Got tired by the end. |
| Recovery (Steam room, 98%/55C) 30:00 [3] | |
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| 2x15 minutes. |
Tuesday Mar 18 |
| Easy run (Treadmill) 21:00 [3] 3.2 km (6:34 / km) | |
| rhr:59 slept:7.0 weight:83.2kg shoes: Mizuno Wave Renegade 3 |
| Was late after work and seeing huge traffic jam on 680 overhead decided on GYM, thankfully, exit was right there. Not very good time, at 7:30 gym was crowded, had to wait until next available treadmill.
Did warmup at slow pace, around 10mm. Joints started to adjust to load, no matter how light it is. Some painfulness in the knees. |
| Stretching 10:00 [3] | |
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| Recovery (Steam room, 98%/55C) 30:00 [3] | |
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| Small hack with covering sensor made temperature enjoyable. Repeated twice. |
Monday Mar 17 |
| Easy run (Treadmill) 34:00 [3] 5 km (6:48 / km) | |
| weight:83.6kg shoes: Mizuno Wave Renegade 3 |
| Easy worm-up after hard day at work. Felt good and relaxing. |
| Stretching 10:00 [3] | |
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| Recovery 30:00 [3] | |
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Saturday Mar 15 |
| Easy run 40:00 [3] 6 km (6:40 / km) | |
| weight:83.6kg shoes: Mizuno Wave Renegade 3 |
| Morning easy run with interruptions along shore in the SFO. Dy was very nice, good weather for running. Was watching yachts and several homeless circling around.
Had bad night sleep. |
| Stretching 10:00 [3] | |
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| Recovery (95% 50C) 30:00 [3] | |
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| Steam room in the Portola 24 hours gym. Temperature was higher than usually, making steam room comfortable for more like the one we used to. |
| Note | |
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| Passed almost 4 weeks since started blood pressure medicines, feels very good, no side effects at all. BP returned to normal, even in the evening not higher than 140/100. Happy that didn't follow year Kaiser prescribed diuretics regiment, by comments from my Lithuanian doctor, that would eventually lead to stroke - Kaiser didn't bother to test my blood. |
Thursday Mar 13 |
| Swimming 30:00 [3] | |
| (rest day) |
| Have short time, just jumped into the pool and did some lazy laps, some of then quite fast. Approximately, 400m. |
| Recovery 20:00 [3] | |
| (rest day) |
| Steam room was just fine. Technical swimmer, I saw couple days ago, actually turned to be from Lvov. |
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| C • plaukims 2 |
Wednesday Mar 12 |
| Easy run 1:10:00 [3] 13 km (5:23 / km) +20m 5:21 / km | |
| weight:83.6kg shoes: Mizuno Wave Renegade 3 |
| Last reverse loop before switching to summer route with FM folks. Did it alone, passing several slow runners and listening to sf audio book. 12 minutes slower than best time on this route, but very comfortable indeed. |
| Stretching 10:00 [3] | |
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| Recovery 30:00 [3] | |
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| Spent around 1 hour relaxing in the steam room and watching people swimming, first time saw quite technical folks. |
Tuesday Mar 11 |
| Easy run warm up/down 18:00 [3] 3.2 km (5:37 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intensive warmup and lazy cooldown. Felt good after immobile month. |
| R run 3:10 [3] 1 km (3:10 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Strides, 2x100, followed by 4x200 intervals, about 38-40 sec each. Not rushing anywhere, next month should be gradual return to training. There still 26 week till September, exactly prescribed amount of time to complete one training circle. |
| Stretching 20:00 [3] | |
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| Before and after workout. |
Sunday Mar 9 |
| Note | |
| (rest day) |
| Dead season, aka "Rest day". Training starts next Tuesday, time to get into shape. |
Friday Mar 7 |
| Recovery (Steam room) 30:00 [3] | |
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| Swimming 20:00 [3] | |
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| Lazy swimming, just had fun. Anyway, was faster than swimmers on the surrounding lanes. Did around 300 meters. |
Wednesday Mar 5 |
| Easy run 1:00:00 [3] 10.5 km (5:43 / km) +20m 5:40 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Danville, with FM folks. Took it very easy, need time to get back to training. |
| Stretching 10:00 [3] | |
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| Recovery (Steam room) 20:00 [3] | |
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| Went to after run GYM and sit in the steam room... |
Tuesday Mar 4 |
| Note | |
| (rest day) |
| Rest after 2 weeks of rest in Vilnius. Had wonderful vacations in Lithuania. The biggest impression left aqua park in Druskininkai, with 18 saunas, for any taste. Spent couple days out there.
Another attraction will be round season snow park, like the one in Dubai. |
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| C • Two weeks rest 4 |