Training Archive: speedyIn the 28 days ending 2005-02-28:
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| 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 | M | |||||||||||||||||||||||||||||
Sunday Feb 27 | ||
| Note | |
| "Ugly Mudder" 7 mile Trail Run, Reading, PA.
Start at 10AM, no entry limit. www.pretzelcitysports.com | ||
| Road Running race 1:01:06 [4] 7.0 mi (8:43 / mi) +420m 4:34 / km | |
| ahr:159 max:168 slept:7.5 shoes: VJ Integrator | ||
| Ugly Mudder 7 mile trail run, Reading, PA.
Nice weather, about 35F, sunny. 95% of distance on/off trails covered with soft snow (several inches). Splits: Halfway - 30:06; 4 mile - 34:13. | ||
Saturday Feb 26 | ||
| Road Running (paved/snow) 1:00:30 [2] 11 km (5:30 / km) | |
| ahr:129 max:140 slept:9.0 shoes: Salomon XA Comp | ||
| Slow easy run. | ||
Friday Feb 25 | ||
| Treadmill 50:00 [3] 5.4 mi (9:15 / mi) | |
| ahr:133 max:143 slept:8.0 weight:68.5kg shoes: Saucony Grid | ||
| Stayed insde for one more day.
Easy run. 20 min. at 6.5mph/3%; 20 min. at 7.0mph/3%; 5 min. at 6.5mph/3%. | ||
| Strength 29:00 [3] | |
| ahr:101 max:123 slept:8.0 weight:68.5kg shoes: Saucony Grid | ||
| Abs, arms, stretching. | ||
Thursday Feb 24 | ||
| Treadmill 45:00 [2] 4.5 mi (10:00 / mi) | |
| ahr:132 max:144 slept:8.5 weight:68.5kg (sick) shoes: Saucony Grid | ||
| Back to training after 3 days of sickness. Still have deep cough ... so, no runs outside.
Easy run at 6.5mph/3%. | ||
| Strength 21:00 [2] | |
| ahr:117 max:140 slept:8.5 weight:68.5kg (sick) shoes: Saucony Grid | ||
| Abs, legs, arms, stretching. | ||
Sunday Feb 20 | ||
| Trail-Grass Running 27:15 [2] * 4 km (6:49 / km) +45m 6:27 / km | |
| ahr:130 max:141 slept:8.0 (sick) shoes: Salomon XA Pro 3D (2005) | ||
| Slow run with Wyatt, both sick (I'm just slightly) and "crazy". | ||
Saturday Feb 19 | ||
| Trail-Grass Running 57:00 [2] 11 km (5:11 / km) | |
| ahr:136 max:145 slept:9.0 (sick) shoes: Salomon XA Comp | ||
| Slow run ... | ||
Thursday Feb 17 | ||
| Trail-Grass Running 1:05:20 [2] 13 km (5:02 / km) | |
| ahr:125 max:132 slept:7.5 shoes: Salomon XA Comp | ||
| Easy slow run. | ||
Wednesday Feb 16 | ||
| Treadmill hills 1:05:00 [3] 7.1 mi (9:08 / mi) | |
| ahr:135 max:153 slept:7.5 weight:68.3kg shoes: Saucony Grid | ||
| Steady 6.5mph speed.
Warmup/cooldown 10 min. @ 3%. Hills like: 2 x (10 min. @ 5%); 2 x (5 min. @7%); 1 x (5 min. @ 9%); Rest 5 min. @ 3% between "hills". | ||
| Strength 50:00 [3] | |
| ahr:112 max:134 slept:7.5 weight:68.3kg shoes: Saucony Grid | ||
| Abs, legs, arms, stretching.
Hot dry sauna after workout. | ||
Tuesday Feb 15 | ||
| Trail-Grass Running tempo 1:06:18 [3] 13 km (5:06 / km) +10m 5:05 / km | |
| ahr:134 max:142 slept:7.0 shoes: Salomon XA Comp | ||
| Easy run. | ||
Sunday Feb 13 | ||
| Trail-Grass Running 23:30 [3] +135m | |
| ahr:136 max:168 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run at VF mount Joy with Wyatt, Clem, and Dasha. | ||
| Orienteering race (Sprint) 13:00 [5] 2.2 km (5:55 / km) +35m 5:28 / km | |
| ahr:164 max:168 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Sprint again at VF Fatlands with Wyatt; separated start with 1 min. interval. Wyatt beat me by 8 sec. | ||
| Orienteering warm up/down 20:10 [2] 2.2 km (9:10 / km) +35m 8:29 / km | |
| ahr:126 max:152 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Flags pick up. | ||
Saturday Feb 12 | ||
| Trail-Grass Running 1:02:05 [3] 12 km (5:10 / km) | |
| ahr:138 max:147 slept:8.5 shoes: Salomon XA Comp | ||
| Easy run, again around high school, actually, there are 3 schools: high, middle, and elementary. Second field check for base-map. Found enough accessible features in the woods cause most forest areas are covered with briars. | ||
| Trail-Grass Running warm up/down 16:00 [2] *** 2.2 km (7:16 / km) +35m 6:44 / km | |
| ahr:147 max:162 shoes: Salomon XA Pro 3D (2005) | ||
| Flags setup with Wyatt for sprint at VF Fatlands. | ||
| Trail-Grass Running race 13:15 [4] *** 2.2 km (6:01 / km) +35m 5:35 / km | |
| ahr:162 max:171 shoes: Salomon XA Pro 3D (2005) | ||
| Sprint with Wyatt back-to-back at VF Fatlands. It became dark just after 4th control; hit ground with my knee and slowed down ... | ||
Friday Feb 11 | ||
| Trail-Grass Running 1:01:44 [3] 12.0 mi (5:08 / mi) | |
| ahr:130 max:139 slept:7.0 shoes: Salomon XA Comp | ||
| Easy runaround high school territory: started field check of my future sprint-map. | ||
Thursday Feb 10 | ||
| Treadmill 55:00 [3] 6.4 mi (8:34 / mi) | |
| ahr:143 max:160 slept:7.0 weight:68.5kg shoes: Saucony Grid | ||
| Warmup 5 min. at 6.5mph/3%.
Hills training at steady 7mph speed with 5 min. rest @ 3% between "hills": 10 min. @ 5% (136/142); 5 min. @ 7% (145/150); 5 min. @ 7% (152/157); 10 min. @ 5% (155/160); Cooldown 5 min. at 6.5mph/3%. | ||
| Strength 36:00 [3] | |
| ahr:107 max:135 slept:7.0 weight:68.5kg shoes: Saucony Grid | ||
| Abs, legs, arms, stretching.
And hot sauna after workout. | ||
Wednesday Feb 9 | ||
| Road Running 21:24 [2] 3.8 km (5:38 / km) | |
| ahr:123 max:130 slept:7.0 shoes: Salomon XA Comp | ||
| Warmup on the way to high school stadium. | ||
| Track/Intervals 38:00 [3] 8 km (4:45 / km) | |
| ahr:143 max:162 slept:7.0 shoes: Salomon XA Comp | ||
| T-pace intervals 4 x 1mi with 400m rest between.
Splits every 400m: (6:16.7) 1:33.8, 1:34.2, 1:34.4, 1:34.3 + 3:06; (6:21.5) 1:35.8, 1:35.7, 1:34.8, 1:35.2 + 3:20; (6:23.0) 1:34.2, 1:36.9, 1:36.1, 1:35.8 + 3:11; (6:23.0) 1:36.3, 1:36.1, 1:35.4, 1:35.2 + 2:59. | ||
| Road Running 12:50 [2] 2.2 km (5:50 / km) | |
| ahr:125 max:132 slept:7.0 shoes: Salomon XA Comp | ||
| Cooldown on the way home. | ||
Tuesday Feb 8 | ||
| Road Running 1:01:00 [3] 12 km (5:05 / km) | |
| ahr:126 max:134 slept:8.0 shoes: Salomon XA Comp | ||
| Easy run mostly at paved trail/road and partly grass/snow. | ||
Sunday Feb 6 | ||
| Road Running 2:09:00 [2] 20 km (6:27 / km) +300m 6:00 / km | |
| ahr:120 max:137 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Ran with Wyatt, paved trails/roads, grass, snow. | ||
Saturday Feb 5 | ||
| Road Running 1:00:00 [3] 12.1 km (4:58 / km) +195m 4:35 / km | |
| slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run @ VF: mix of paved and snow covered trails. | ||
Thursday Feb 3 | ||
| Treadmill (Intervals) 45:00 [3] 5.5 mi (8:10 / mi) | |
| ahr:145 max:165 slept:8.0 weight:69.4kg shoes: Saucony Grid | ||
| Constant 3% incline.
5 min. @ 6.5mph - warmup; Intervals with 3 min. rest @ 5mph between: 3 x ( 7 min. @ 8.5mph - approx. 1 mile) 1 x (5 min. @ 8.5mph) 5 min. @ 5mph - cooldown; | ||
| Strength 28:00 [3] | |
| ahr:108 max:128 slept:8.0 weight:69.4kg shoes: Saucony Grid | ||
| Abs, arms,stretching. | ||
Wednesday Feb 2 | ||
| Treadmill 50:00 [3] 5.8 mi (8:36 / mi) | |
| ahr:144 max:161 slept:8.0 weight:69.4kg shoes: Saucony Grid | ||
| Warmup 5 min. @ 6.5mph/3%.
Hills like steady run at 7mph: 05 min. @ 3%; 10 min. @ 5%; 05 min. @ 3%; 05 min. @ 6% 05 min. @ 3%; 10 min. @ 5%; Cooldown 5 min. @ 6.5mph/3%. | ||
| Strength 45:00 [3] | |
| ahr:114 max:145 slept:8.0 weight:69.4kg shoes: Saucony Grid | ||
| Abs, legs, arms, stretching. | ||
Tuesday Feb 1 | ||
| Treadmill 50:00 [3] 5.65 mi (8:51 / mi) | |
| ahr:138 max:152 slept:7.5 weight:68.5kg shoes: Saucony Grid | ||
| Steady run at 7mph/3% (with warmup and cooldown). | ||
| Strength 20:00 [2] | |
| ahr:109 max:130 shoes: Saucony Grid | ||
| Very light abs, legs, arms, stretching. | ||