Training Archive: divIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | |||||||||||||||||
Saturday May 10 | ||
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Hard to run, time for rest. | ||
| Stretching 20:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |
Friday May 9 | ||
| Swimming 15:00 [3] 0.35 km (42:51 / km) | |
| Haven't swim for a while, hands and legs went stiff after relatively short workout. | ||
| Recovery (Steam room) 20:00 [3] | |
Thursday May 8 | ||
| Easy run warm up/down 21:00 [3] 3.2 km (6:34 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Just warmup to keep blood running. Was thinking about sauna only, but than convinced myself to running for a while. Joints hurt. | ||
| Stretching 15:00 [3] | |
| Lazy stretching | ||
Wednesday May 7 | ||
| Easy run 17:00 [3] 3.2 km (5:19 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup for another killer workout. Yosri proposed 8x400 at R pace. And we did it. | ||
| R run intervals 11:20 [4] 3.2 km (3:32 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, R-pace, 8x400 with 1:30 min rest in between; bearable, killer was 200 meter full out after (managed 31sec), almost sick up.
8x400, 1:30 rest Andrew: 1:23.4; rest 1:17 1:24.4; rest 1:25 1:26.5; rest 1:25 1:28.2; rest 1:20 1:27.0; rest 1:25 1:26.6; rest 1:32 1:24.8; rest 1:30 1:28.1; rest 3:40 extra 200s 31.2 | ||
| R run 31 [5] 0.2 km (2:35 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Final 200s | ||
| Stretching 15:00 [3] | |
| Easy run 5:30 [3] 0.8 km (6:52 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
Tuesday May 6 | ||
| Easy run warm up/down 22:00 [3] 3.6 km (6:07 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Legs tired after yesterdays' recovery and not rested after Sunday's race. Felt better at the end, but skipped R pace intervals, started with T pace workout after stretching. | ||
| Medium Pace Run intervals 23:11 [4] 5.23 km (4:26 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, 400, 600, 800, 1600, 800, 600, 400 at T-pace (looks like shape is not good at all, 1:48 is current T-pace, slide from last year times) with 200m jog in between for recovery, about 1:30min. Completed despite not filling up to. Speed varied from 1:35m/lap till 1:50m/lap closer to the end. Average ~1:47m/lap. | ||
| Easy run 9:00 [3] 1.2 km (7:30 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Slow jog between intervals, which could be accounted for T pace workout also, not allowing to recovery completely and keeping lactate level at required level. | ||
| Recovery (Steam room) 30:00 [3] | |
| Couldn't resist to get into steam room after intensive workout. | ||
Monday May 5 | ||
| Easy run hills 1:20:00 [3] 10 km (8:00 / km) +450m 6:32 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Las Trampas, North part, from Alamo. Killing run, which supposed to be recovery after yesterday's race. Couldn't resist running with Dirty Dogs. | ||
| Stretching 10:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |
| That was cool, just in time. | ||
Sunday May 4 | ||
| Orienteering race (Golden Goat) 1:58:10 [4] *** 10 km (11:49 / km) +745m 8:37 / km | |
| spiked:20/20c shoes: Inov 330 | ||
| That was hard, my back didn't hold such a mess, from 3 to 9 was completely shootdown and crampy, nor running, nor jogging, jut slow walk. Felt better after #9, about 1 hour into race.
Winsplits: http://www.obasen.nu/winsplits/online/en/default.a... Maps: http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1... | ||
| C • oho pakilimas 3 | ||
| Orienteering 40:00 [3] 3 km (13:20 / km) +160m 10:32 / km | |
| shoes: New Balance 871 | ||
| Shadowing children on the Yellow course; good warmup, but almost missed start of Goat, was late by 2 minutes. | ||