Training Archive: divIn the 31 days ending 2008-08-31:
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| 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 | F | S | S | ||||||||||||||||||||||||||||||||||||||||||||
Sunday Aug 31 | ||
| Volleyball (Beach) 2:15:00 [3] | |
| Beach Volleyball in Sunny Valley with bunch of new faces. Burned feet pads - sun was brutal. Followed by good amount of bear.
| ||
| Swimming (Recovery) 45:00 [3] | |
| Lazy swimming with children at Virgilijas apartments pool. Also sitting in the hot tube for a 30 min. | ||
Saturday Aug 30 | ||
| Inline Skates 2:00:00 [3] | |
| Golden skate, almost 2 hours of skating, mixed pace. | ||
| Cycling 1:30:00 [3] 30 km (3:00 / km) +800m 2:39 / km | |
| Took wrong trail while cycling around lake on the Lake loop. Not much distance, but definitely way more climb. Time to get new bike - old one having more and more small problem, resulting in new upgrades. Now is time to change brakes and shifters. | ||
Wednesday Aug 27 | ||
| Easy run warm up/down 20:00 [3] 2.8 km (7:09 / km) | |
| shoes: Mizumo Alchemy | ||
| R run 9:23 [3] 2.8 km (3:21 / km) | |
| shoes: Mizumo Alchemy | ||
| Walnut Creek, Las Lomas track. Intervals, 7x400, quite hard and slow in comparison with recent weeks... | ||
| Stretching 10:00 [3] | |
Monday Aug 25 | ||
| Easy run 42:00 [3] 6.8 km (6:11 / km) +20m 6:05 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Along lake Chabot shore. Sore after Sunday's race. Felt working very hard despite so so pace. | ||
Sunday Aug 24 | ||
| Cycling 45:00 [3] | |
| Lake Merrit in Oakland. Setting controls and patrolling bag afterwards. | ||
| Orienteering race 15:44 [4] *** 2.9 km (5:26 / km) +20m 5:15 / km | |
| spiked:15/ shoes: Salomon 3D pro Ultra | ||
| Yellow course at Lake Merrit in Oakland. Very fast Park-O. Lost 15 sec to 1st place, Benn was able to make in 13 minutes. | ||
| Orienteering 20:00 [3] ** | |
| spiked:8/ shoes: Salomon 3D pro Ultra | ||
| Collecting control after event with Karina. | ||
Friday Aug 22 | ||
| Basketball 20:00 [3] | |
| Lazy ball throwing | ||
| Cycling 10:00 [4] | |
| Stationary bike. | ||
| Recovery 40:00 [3] | |
| Hot tube and steam room. | ||
Thursday Aug 21 | ||
| Swimming 20:00 [3] | |
| Some 500 meters, from lazy to couple intensive intervals. | ||
| Recovery 30:00 [3] | |
| Hot tube and steam room. | ||
Wednesday Aug 20 | ||
| Easy run warm up/down 25:00 [3] 4.6 km (5:26 / km) | |
| shoes: Mizumo Alchemy | ||
| Stretching 25:00 [3] | |
| Stretching and misc running exercises, several strides, medicine ball. | ||
| R run intervals 9:20 [4] 2.8 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 7x400, R speed, short rest, 30 sec in between, than 2min after 4th. Hard, didn't complete what was planned, 8x400. Probably still not recovered after Sunday race.
1. 1:16 2. 1:20 3. 1:21 4. 1:20 5. 1:17 6. 1:23 7. 1:20 averaged 1:20. | ||
Tuesday Aug 19 | ||
| Swimming 20:00 [3] | |
| Various swimming styles fro some 20 minutes. | ||
| Recovery 45:00 [3] | |
| (rest day) | ||
| Steam room and hot tube. | ||
Monday Aug 18 | ||
| Basketball 15:00 [3] | |
| shoes: Mizumo Alchemy | ||
| Strength 10:00 [3] 2 km (5:00 / km) | |
| Rowing machine, 2km, 10 min | ||
| Swimming 20:00 [3] | |
| Lazy laps in the pool. | ||
| Recovery 45:00 [3] | |
| (rest day) | ||
| Hot tube, steam room. | ||
Sunday Aug 17 | ||
| Orienteering 18:00 [3] *** 1.4 km (12:51 / km) +50m 10:55 / km | |
| 10c shoes: Inov8 270 | ||
| Warmup on the White course shadowing Karina. | ||
| Orienteering race 1:44:00 [4] *** 6.2 km (16:46 / km) +550m 11:37 / km | |
| spiked:18/21c shoes: Inov8 270 | ||
| Blue cource at Camp Tamaranchio. Very hard, second part couldn't push hard, was tired and did several mistakes, though didn't much affected result. | ||
Saturday Aug 16 | ||
| Easy run 1:29:00 [3] 16 km (5:34 / km) | |
| shoes: Salomon 3D pro Ultra | ||
| By unknown reason extremely hard - didn't have gas from the very beginning of the run, and it didn't return back later in the run. Struggled but competed loop around lake, lucky that didn't go to run at 7:30 in the morning with Melisa and Angela - they went for 18 miles... Made it to the kitchen and understand that I'm not in shape for 2.5+ hours run. Took a nap and started my run alone around 10am.
| ||
| Stretching 10:00 [3] | |
Thursday Aug 14 | ||
| Swimming 10:00 [3] | |
| Relaxing swimming in the gym's pool before heading to sauna and spa. Some 200m. | ||
| Recovery 30:00 [3] | |
| (rest day) | ||
| Steam room and spa. | ||
Wednesday Aug 13 | ||
| Easy run warm up/down 25:00 [3] 4.4 km (5:41 / km) | |
| shoes: Mizumo Alchemy | ||
| Las Lomas HS track in Walnut Creek with UNTC club. Despite late evening was hot, some 27C. | ||
| R run intervals 1:20 [3] 0.4 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| Strides, 4x100. Plus several jumps series and running drills. | ||
| R run 4:00 [3] 1.6 km (2:30 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 8x200 R-pace with 1:30 rest in between. Hard by the end.
1. 30 2. 29 3. 26 4. 29 5. 32 6. 32 7. 34 8. 38 Averaged 32 sec. | ||
Tuesday Aug 12 | ||
| Easy run 40:00 [3] 6.8 km (5:53 / km) +20m 5:48 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Evening run at lake Chabot to the right hill. Still felt tiredness after weekend. | ||
| Stretching 5:00 [3] | |
Monday Aug 11 | ||
| Easy run 57:00 [3] 11 km (5:11 / km) +20m 5:08 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Along lake Chabot shore, legs tired after Saturday's efforts. | ||
| Stretching 5:00 [3] | |
Sunday Aug 10 | ||
| Note | |
| (rest day) | ||
Saturday Aug 9 | ||
| Orienteering 4:37:00 [3] ***** 20 km (13:51 / km) +500m 12:19 / km | |
| 35c shoes: Salomon 3D pro Ultra | ||
| Blue courses re-run, one in the morning, another one in the afternoon. Second course was more of rogain like style, less running, more of fast walk. Felt tired at the end, right shoe was not comfortable in the arch side - some pressure developed after 4 hours. | ||
Thursday Aug 7 | ||
| Easy run 38:00 [3] 6.8 km (5:35 / km) +20m 5:30 / km | |
| shoes: Mizumo Alchemy | ||
| Short version along lake Chabot. Almost recovered after yesterday. | ||
| Stretching 5:00 [3] | |
Wednesday Aug 6 | ||
| Easy run warm up/down 21:00 [3] 4 km (5:15 / km) | |
| shoes: Mizumo Alchemy | ||
| Warmup with Diane, legs sore after yesterday's run. Cooldown 2 laps on the grass barefoot. | ||
| Stretching 20:00 [3] | |
| Before and after. | ||
| R run intervals 10:35 [4] 3.2 km (3:18 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 8x400, R pace, with 1:30 rest in between. Hard, but doable. Pace was quite consistent, around 1:19, last one was attempt to keep with 1:14 guy, but ran out of gas after 250 meters, slowdown, finishing with 1:18 time.
1. 1:20 2. 1:19 3. 1:18 4. 1:19 5. 1:19 6. 1:19 7. 1:20 8. 1:18 averaged 1:19 | ||
Tuesday Aug 5 | ||
| Easy run 57:00 [3] 11 km (5:11 / km) +20m 5:08 / km | |
| weight:80.6kg shoes: Salomon 3D pro Ultra | ||
| Late evening rung along lake Chabot shore. Body recovered after longish Sunday night run, felt very comfortable. | ||
Monday Aug 4 | ||
| Note | |
| (rest day) | ||
| Rest day... Something is going on with BP, went out off control. | ||
Sunday Aug 3 | ||
| Easy run 1:25:00 [3] 16 km (5:19 / km) +400m 4:43 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Night run around Lake Chabot. Tested new lamp, Princeton Tec Apex Pro, works quite good. Combination of 3W and 4x1W diodes. The most useful was 4x1W mode, which gives visible area around 40x30 meters plus solid focused high beam, up to 85 meters, which was not very useful in the dense forest - reflections from trees blinded.
Run felt very good, way better than last Wednesday. | ||
Friday Aug 1 | ||
| Easy run 58:00 [3] 11 km (5:16 / km) +30m 5:12 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Lake Chabot in and out to the right hill. Still not recovered after Wednesday run. | ||