Training Archive: divIn the 7 days ending 2006-06-10:
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| S | M | T | W | H | F | S | ||||||||
Saturday Jun 10 | ||
| Event: North American Rogaine Championships | ||
| Event: LAOC Mt Pinos | ||
Friday Jun 9 | ||
| Note | |
| (rest day) | ||
| Tomorrow will be cycling day - comute CV-WC-CV, 2x47km
Never happend due to freeze - returned home only around 2200. | ||
Thursday Jun 8 | ||
| Strength 40:00 [3] | |
| slept:7.0 weight:80.6kg shoes: Asix GT-2100 | ||
| Wasnt in mood for running, may be because of changing weather, so did long strength session in the downstairs gym. Felt better after all, especially helped 30min in the hot shower. | ||
Wednesday Jun 7 | ||
| Easy run hills 52:45 [3] 10.1 km (5:13 / km) +80m 5:01 / km | |
| weight:80.8kg shoes: Asix GT-2100 | ||
| Tilden park easy recovery run. Started lazy, but fast enaugh, 8mm pace felt very comfortable and relaxing despite yesterday's 1 mile time trail. Like it. | ||
| Stretching 6:00 [3] | |
| shoes: Asix GT-2100 | ||
Tuesday Jun 6 | ||
| Easy run warm up/down 12:00 [3] 2 km (6:00 / km) | |
| weight:82kg shoes: Asix GT-2100 | ||
| Warmup/cooldown before and after workout. Was to tired to make more than 1 lap after TT run. | ||
| Stretching warm up/down 15:00 [3] | |
| R run 1:23 [3] 0.4 km (3:27 / km) | |
| shoes: Asix GT-2100 | ||
| Strides 2x100, plus 1x200 R pace after TT. Didnt felt good after 200, so dropped and went for cooldown jog. | ||
| R run race 5:41 [5] 1.61 km (3:32 / km) vdot: 51.5 | |
| max:169 shoes: Asix GT-2100 | ||
| TT 1 mile run. Plan was 5:30, but reality was different, even 1st lap was slower than target pace. The only positive moment is that at least run was consistent, only 1 sec deviation between laps.
1:22, 1:26, 1:27, 1:25. Progress from last year is too small - only 8 sec gain. | ||
Monday Jun 5 | ||
| Note | |
| Planning bike comute from home in CV to office in WC. Could be good crosstraining, the only problem is clothes change have to keep couple sets at office.
Route from CV to WC via Crow Canyon 38km, xxx climb http://www.gmap-pedometer.com/?r=220615 The most optimal route but crow canyon road is narrow and in some places have to share lane with cars - which is not cool in the morning when one of sleeping drivers can hit you. via #580 47km, xxx climb http://www.gmap-pedometer.com/?r=220637 Safer but 10km longer route, plus hill along #580 is more aggressive than corw canyon. Actually, once ride this hil wasnt easy at all, but that was after 3+ hours of cycling and some where around 80km from start. via Redwood rd 45km, xxxx climb http://www.gmap-pedometer.com/?r=220705 Very aggressive climb, narrow winging road, and crazy drivers with no obvious win in milege. | ||
| Easy run hills 34:15 [3] 6.5 km (5:16 / km) +50m 5:04 / km | |
| rhr:48 slept:7.0 weight:81.4kg shoes: Asix GT-2100 | ||
| Tilden park at night, to release leftovers of LA after staurday's race. Body still lazy, pace 8mm was demanding. But neccessary because tomorrow will be TT 1mile run. Gol is to make under 5:30 or faster. Will see. Not quite in the good running shape.
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| Stretching 5:00 [3] | |
| shoes: Asix GT-2100 | ||
Sunday Jun 4 | ||
| Note | |
| (rest day) | ||
| Lake Chabot HM trail race. 800 start. Registration from 630.
No passion for running - to tired after yesterday's cycling. | ||