Training Archive: divIn the 7 days ending 2008-08-09:
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| S | M | T | W | H | F | S | ||||||||
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. | ||