Training Archive: divIn the 31 days ending 2008-07-31:
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| 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 | H | |||||||||||||||||||||||||||||||||
Wednesday Jul 30 | ||
| Easy run hills 1:25:00 [3] 16 km (5:19 / km) +500m 4:36 / km | |
| weight:79kg shoes: Salomon 3D pro Ultra | ||
| Late evening loop around lake Chabot. Quite hard by th end, but doable. Lost 2.2kg. | ||
| Stretching 10:00 [3] | |
Tuesday Jul 29 | ||
| Easy run 56:00 [3] 11 km (5:05 / km) +20m 5:03 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Lake Chabot from Marina to the right hill and back. Feels good and easy. Feet adapted to new shoes. | ||
| Stretching 5:00 [3] | |
Monday Jul 28 | ||
| Easy run 35:00 [3] 6 km (5:50 / km) +50m 5:36 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Along left Chabot lake shore. Coldish weather, though about running around lake, but at the 2 miles mark decided go back - perspective to run in the dark on the bumpy trail didn't feel attractive. | ||
Saturday Jul 26 | ||
| Easy run 20:00 [3] 3.6 km (5:33 / km) +50m 5:12 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Warmup before hill intervals. | ||
| R run hills 8:30 [4] 2 km (4:15 / km) +50m 3:47 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Mnt. Diablo, from Clayton side. Hill intervals, 5x400 uphill. Felt way better than last week, would be able to do 2 more, but decided not to overload legs and keep similar load till the next week. | ||
| Stretching 15:00 [3] | |
Friday Jul 25 | ||
| Easy run 37:00 [3] 5.5 km (6:44 / km) +10m 6:40 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Easy late evening in/out warmup along lake Chabot shore. | ||
Wednesday Jul 23 | ||
| Easy run warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Mizumo Alchemy | ||
| Warmup before and after workout. After was barefoot on the grass. | ||
| R run 1:10 [3] 0.4 km (2:55 / km) | |
| shoes: Mizumo Alchemy | ||
| Strides, 4x100, plus Secret r. drills, 10x50. | ||
| R run 10:22 [3] 3.2 km (3:14 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 8x400, moderate pace, but averaged 1:18m/lap, which is fast, good progress in recent months.
1. 1:16 2. 1:19 3. 1:19 4. 1:19 5. 1:19 6. 1:19 7. 1:19 8. 1:16 average 1:18 | ||
Tuesday Jul 22 | ||
| Easy run 53:00 [3] 10 km (5:18 / km) +20m 5:15 / km | |
| weight:80.8kg shoes: Salomon 3D pro Ultra | ||
| Along lake Chabot shore till the first hill. Felt very good. | ||
Sunday Jul 20 | ||
| Note | |
| (rest day) | ||
| Plans for long run turned into rest day. | ||
Saturday Jul 19 | ||
| Easy run warm up/down 18:00 [3] 3.2 km (5:37 / km) | |
| shoes: Mizumo Alchemy | ||
| Clayton, morning workout with UNTC. Warmup for uphill intervals session. | ||
| R run intervals 9:18 [5] 2.4 km (3:52 / km) +60m 3:27 / km | |
| shoes: Inov8 270 | ||
| Intervals, plan was 8x400, managed 6x400. Rest till full recovery, 2:30 - 4min
1. 1:32 2. 1:38 3. 1:35 4. 1:33 5. 1:30 6. 1:31 Averaged 1:33 Very hard at the end. | ||
| Stretching 20:00 [3] | |
| Inline Skates 45:00 [3] 6.4 km (7:02 / km) | |
| Evening, Danville Iron Horse trail. Skating with girls. | ||
Thursday Jul 17 | ||
| Easy run tempo 40:00 [3] 7.8 km (5:08 / km) +30m 5:02 / km | |
| shoes: Mizumo Alchemy | ||
| Along lake Chabot. Coldish weather. | ||
| Stretching 5:00 [3] | |
Wednesday Jul 16 | ||
| Easy run warm up/down 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Mizumo Alchemy | ||
| Stretching 15:00 [3] | |
| R run 1:20 [3] 0.4 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| Strides, 4x100 | ||
| Medium Pace Run intervals 19:15 [4] 5 km (3:51 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 5x1000, above I pace.
1. 3:43 2. 3:52 3. 3:52 4. 3:57 5: 3:54 Averaged 3:51 m/km | ||
Sunday Jul 13 | ||
| Easy run warm up/down 15:00 [3] 2.5 km (6:00 / km) | |
| shoes: Inov8 270 | ||
| Orienteering race 1:28:00 [4] *** 6.1 km (14:26 / km) +511m 10:10 / km | |
| spiked:15/21c shoes: Inov8 270 | ||
| Not the best race, in addition never went to #8 (easy control, nothing special). Happens. Got MSP. | ||
Thursday Jul 10 | ||
| Easy run 35:00 [3] 6 km (5:50 / km) +120m 5:18 / km | |
| shoes: Mizumo Alchemy | ||
Wednesday Jul 9 | ||
| Easy run warm up/down 25:00 [3] | |
| R run intervals 10:58 [4] 3.2 km (3:26 / km) | |
| shoes: Mizumo Alchemy | ||
| 8x400, very hot, some 30C+... | ||
Sunday Jul 6 | ||
| Easy run hills 1:46:00 [3] 18 km (5:53 / km) +600m 5:03 / km | |
| weight:80kg shoes: Mizumo Alchemy | ||
| Lake Chabot loop. Very hard at the end. | ||
Friday Jul 4 | ||
| Medium Pace Run race 19:56 [5] 5 km (3:59 / km) vdot: 50.0 | |
| shoes: Mizumo Alchemy | ||
| Pleasant hill Firecrackers 5k race. Better than last year but still slower than PR. Averaged 6:26m/m pace. On the other hand, not so bad having in mind low weekly mileage. First guy in my age group ran it in 15:56.
First mile was quite good, around 6m/m, but second went hard, slowdown to 6:44 loop (probably lap is longer than1 mile), last one was 6:40, accelerated on the second part. Actually, after increasing speed felt better, keep it till the end. 1. - 6:40 (1600+150) 2. - 6:44 (1600) 3. - 6:40 (1600) Averaged 6:26 m/m | ||
Wednesday Jul 2 | ||
| Easy run warm up/down 22:00 [3] 3.6 km (6:07 / km) | |
| shoes: Mizumo Alchemy | ||
| Warmup and cooldown. felt good and rested | ||
| R run intervals 1:20 [3] 0.4 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| strides, 4x100 relaxing. | ||
| Stretching 15:00 [3] | |
| Before and after workout. | ||
| Medium Pace Run intervals 18:57 [4] 4.8 km (3:57 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 3x1600, moderate pace. Started easy making 1:30 per lap. Than slowdown to 1:36-1:40 per lap, close to T pace time.
1. 6:10 - 1:30, 1:32, 1:35, 1:32 2. 6:20 - 3. 6:27 - | ||