Training Archive: divIn the 7 days ending 2007-01-06:
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| S | M | T | W | H | F | S | ||||||||
Saturday Jan 6 | ||
| Easy run hills 46:00 [3] 6.2 km (7:25 / km) +200m 6:23 / km | |
| weight:82.5kg shoes: Mizuno Ascend | ||
| Easy terrain run in a group. Pace taken was close to LT, so turned into more like racing event. | ||
| Stretching 10:00 [3] | |
| Orienteering 2:30:00 [4] *** 9.5 km (15:47 / km) +1000m 10:21 / km | |
| spiked:24/26c shoes: Adidas Alborado II | ||
| Route choice exercise plus downhill sprints in North Joe grant. Killing map, and cold wind at the hills. Last 2 control skipped - was to dark to see anything, not speaking about map. Run out of water and was very hungry - took only one GU pack. Maps is extremely steep plus obtain couple unmapped cliffs, about 10 m high. | ||
| Stretching 5:00 [3] | |
Thursday Jan 4 | ||
| Note | |
| Dinner with camp folks and local gang. nice san francisco italian place. this saturday will be start of swimming season... santa cruz is a great place, at least water will be around 10-12C. | ||
Wednesday Jan 3 | ||
| Note | |
| Last year stats:
Total running - 1400km, Orienteering - 256km, 41 events Total training hours - 203h 4kg weigh loss, 4 still to go (actually, more - gained in recent months due to not training) 5K: 19:20 (first time) 1mile: 5:56->5:37 (goal was 5:00) Lake Chabot test loop (easy run, 21km, ~600m climb): 2:05->1:42 15 hours decline in training volume from 2005, but compensated by higher intensity. | ||
| Easy run 1:07:00 [3] 12.8 km (5:14 / km) +60m 5:07 / km | |
| shoes: Asix GT-2110 | ||
| Easy run with FM folks in Danville, still hard, pastor ran away after 1st mile - his pace was way to demanding, around 7:45 mm. rest was easy chat with girls about triathlon, swimming, and running. at the end started to feel toughtheness in quads. stretched a lot after run, helped. | ||
| Stretching 20:00 [3] | |
Tuesday Jan 2 | ||
| Easy run warm up/down 22:00 [3] 3.4 km (6:28 / km) | |
| shoes: Asix GT-2110 | ||
| Lazy warmup before first track run in a 3 months. Body completely disagree with that drastic attempt. Also, was quite cold for CA, close to 5C. | ||
| Stretching 20:00 [3] | |
| Before and after. Some strength exc. | ||
| R run intervals 2:45 [4] 1 km (2:45 / km) | |
| shoes: Asix GT-2110 | ||
| Intervals, R pace, 4x100, 3X200 with walk/jog in between till full recovery. Quite easy but maybe to fast for return. Left knee started to hurt. | ||
Monday Jan 1 | ||
| Event: US Team Training Camp | ||
| Note | |
| many years ago that was very tough run
http://www.gmap-pedometer.com/?r=613867 another very old route, some 25 years ago morning summer workout http://www.gmap-pedometer.com/?r=614175 warmup in vilnius couple years ago http://www.gmap-pedometer.com/?r=613817 | ||
| C • vilniaus pasibegiojimas 2 | ||
| Note | |
| california santa cruz, january 1st.
http://my.opera.com/sandrazurcher/blog/ | ||