Tuesday Feb 28 |
 | Trail-Grass Running 43:00 [2] 8.4 km (5:07 / km) | |
| ahr:114 max:130 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| BP 147/91, HR 54.
Slow easy run on paved trail and grass. Felt OK. |
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| C • Glad you're feeling okay. Goo... 1 |
| Strength 20:00 [1] | |
| ahr:99 max:109 slept:7.0 |
| Balance on stability disk altering legs every minute. |
Monday Feb 27 |
| Note | |
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| Week 15 - recovery (old week 20). |
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| C • http://news.com.com/2300-1044_... 5 |
Sunday Feb 26 |
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| Event: UGLY MUDDER 7 Mile Trail Run
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Saturday Feb 25 |
| Note | |
| slept:7.5 |
| Move of the century. |
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| C • Why don't you log some of this as training? 4 |
| Strength 2:00:00 [2] | |
| slept:7.5 |
| Move of the Century - just exercise for legs and arms:)) |
Friday Feb 24 |
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| Event: US Team Fundraiser
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| Note | |
| rhr:46 slept:7.5 (sick) (rest day) |
| Morning HR is unstable and jumping from 44 up to 70-80 during "wake-up mode", then stabilize.
Morning: 130/85.
Evening: 137/90. |
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| C • These HR jumps are ok. 1 |
Wednesday Feb 22 |
| Road Running 40:00 [2] | |
| ahr:129 max:138 slept:7.0 (sick) shoes: Salomon XA Pro 3D (2005) |
| Very easy run. Legs felt good except left upper hamstring. Still, something is not right, at this point cannot identify what is wrong ... |
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| C • What is it? 2 |
| Strength (Balance) 20:00 [1] | |
| ahr:101 max:109 slept:7.0 (sick) |
| Balancing at GoFit stability disk altering legs every minute. |
Tuesday Feb 21 |
| Note | |
| (sick) (rest day) |
| Cannot say I'm sick cause nothing hurts but don't feel like I shoud go and run either. |
Monday Feb 20 |
| Note | |
| (sick) (rest day) |
| Week 19.
This week is going to be easy. Don't feel good enough. |
Sunday Feb 19 |
| Note | |
| |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. |
| Note | |
| slept:8.5 (sick) (rest day) |
| Something is wrong today, am I getting sick?! Anyway, took a rest day in hope I'll be ok tomorrow. |
Saturday Feb 18 |
| Trail-Grass Running long 1:30:00 [3] 18.5 km (4:52 / km) | |
| ahr:133 max:142 slept:8.5 (injured) (sick) shoes: Salomon XA Pro 3D (2005) |
| Longer easy run; windy and colder than yesterday, but still ok. My left upper hamstring hurts more than usual. |
Friday Feb 17 |
| Trail-Grass Running 1:01:00 [3] 13 km (4:42 / km) | |
| ahr:131 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, mostly on the grass with some pavement runs; windy. |
Thursday Feb 16 |
| Note | |
| |
| Ti*: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides. |
| Trail-Grass Running 59:15 [3] 13 km (4:33 / km) | |
| ahr:137 max:148 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Could miss so warm evening. Ran on the grass (60%) along pavement (40%), plus 2 full loops around HS. Track still have some snow, but it'll be gone by tomorrow. |
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| C • And then you'll sprint.
Good ... 1 |
Wednesday Feb 15 |
| Note | |
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| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. |
| Note | |
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| In Stock: Jens Of Sweden MP-500 (2GB, Excentrique, $275) MP3/MP4 player, radio, recorder. |
| Road Running 57:00 [3] 11.9 km (4:47 / km) | |
| ahr:129 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Change of plans. Nice weather forced me to wash my car followed with nice jog outside, still on the pavement due to some snow left since last weekend. Even nearest HS track wasn't in good shape to do speed work tonight. |
| Strength 10:00 [1] | |
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| Balance at stability disk (GoFit) altering legs every minute. Surprisingly left leg was more stable than right ... |
Tuesday Feb 14 |
| Treadmill warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| ahr:114 max:121 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Warmup at 6.5mph/2.5%. |
| Treadmill hills (Trail blazer) 30:00 [3] 3.4 mi (8:49 / mi) | |
| ahr:127 max:134 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Trail blazer program with usual max settings as of 8mph amd 8%. Felt good and L hamstring didn't bother me a lot, just very light reminder. |
| Cross-training hills (Precore machine) 30:00 [3] 3.5 mi (8:34 / mi) | |
| ahr:117 max:133 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Tried new machine (Precore), cross training 2 program with max incline set to 11 and resistance 7 for the first half and then 9; forward and backward.
There is only one machine left I didn't try yet. |
| Strength 15:30 [2] | |
| ahr:96 max:117 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Abs, arms, and stretching. Hot sauna after. |
Monday Feb 13 |
| Note | |
| |
| Week 18. L (up to 25% or 2hr) + strides. |
| Cross-training hills (Level 7.) 30:00 [4] 5.0 mi (6:00 / mi) | |
| ahr:129 max:153 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Hills program, kept 80-82rpm (went down to 75-77rpm at max level). |
| Treadmill hills (Trail Blazer) 35:00 [3] 3.4 mi (10:17 / mi) | |
| ahr:128 max:138 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Warmup for 5 min. at 6.5mph/2.5%.
Then trail blazer program with 8mph/8% max settings. Generaly, there are several different sets like 8mph/0%, 7.4mph/2.5%, 6.6mph/5%, and 5.8mph/8%.
Did not feel L hamstring for the first 10 min., then light feeling.
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| Cross-training hills 20:00 [3] 1.7 mi (11:46 / mi) | |
| ahr:113 max:127 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Tried different machine, have to figure out how to set workouts. |
| Strength 13:30 [2] | |
| ahr:97 max:120 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Abs, arms, and stretching. |
Sunday Feb 12 |
| Note | |
| |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. |
| Strength 1:00:00 [1] | |
| slept:7.0 (rest day) |
| Snow, a lot of snow for snow-castle constraction with Wyatt. Were out for about 3 hours. Nice weather and fun exercise. |
Saturday Feb 11 |
| Trail-Grass Running 1:17:00 [2] | |
| ahr:121 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy slow run with Angelica around Chesterbrook area. |
Friday Feb 10 |
| Trail-Grass Running 51:00 [3] | |
| ahr:130 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, about 30-40% on pavement. |
Thursday Feb 9 |
| Note | |
| |
| T* - Steady 20-min. tempo run at T-pace, plus 4x200 R. |
| Treadmill warm up/down 20:00 [2] 2.25 mi (8:52 / mi) | |
| ahr:119 max:124 slept:7.0 weight:68kg shoes: Saucony Grid |
| Warmup and cooldown at 6.5mph/2.5%. |
| Treadmill tempo 20:00 [4] 5 km (4:00 / km) | |
| ahr:154 max:163 slept:7.0 weight:68kg shoes: Saucony Grid |
| Tempo run at 8mph/4.5% (pace ~6:20 mi). L hamstring was annoying as usualy but nothing bad. |
| Cross-training hills (Hills, level 7) 30:00 [3] 4.4 mi (6:48 / mi) | |
| ahr:144 max:156 slept:7.0 weight:68kg shoes: Saucony Grid |
| Hills program, kept 75-70rpm. I like it, no any signs of annoying pain in L hamstring. Wonderful ... |
| Strength 44:00 [3] | |
| ahr:111 max:135 slept:7.0 weight:68kg shoes: Saucony Grid |
| Abs, upper body, and legs followed by hot sauna. |
Wednesday Feb 8 |
| Note | |
| |
| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. |
| Treadmill warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| ahr:132 max:137 shoes: Saucony Grid |
| Warmup and cooldown. |
| Treadmill hills (Trail Blazer) 30:00 [3] 3.4 mi (8:49 / mi) | |
| ahr:133 max:145 shoes: Saucony Grid |
| Tral Blazer program with max settings as 8mph and 8%.
8mph => 0%, 8% => 5.8mph.
Felt light pain (L upper hamstring) for the first 10-15 min., then everything was Ok. |
| Cross-training hills (Hills, level 7) 30:00 [3] | |
| ahr:132 max:147 slept:7.0 weight:68kg shoes: Saucony Grid |
| Hills program, kept 75rpm.
No any sign of pain in L hamstring. |
| Strength 16:30 [2] | |
| slept:7.0 weight:68kg shoes: Saucony Grid |
| Abs, arms, and stretching. |
Tuesday Feb 7 |
| Trail-Grass Running 1:02:00 [3] 13 km (4:46 / km) | |
| ahr:125 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, same as yesterday.
Usually I do repeats on Tuesday but I still feel light pain in L upper hamstring which sometimes bother me sitting at my work ... After 30-40 minutes of good warmup feel better. |
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| C • Strana Sovetov 27 |
Monday Feb 6 |
| Note | |
| |
| Week 17. L (up to 25% or 2hr) + strides. |
| Trail-Grass Running 1:02:00 [3] 13 km (4:46 / km) | |
| ahr:126 max:132 slept:6.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run on pavement and grass/trails, includes 2 full loops around HS. |
Sunday Feb 5 |
| Note | |
| |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. |
| Trail-Grass Running 1:10:00 [3] +275m | |
| ahr:127 max:153 slept:7.5 shoes: Salomon XA Pro 3D (2005) |
| Slow to easy run at VF park including Mt. Misery and Mt. Joy hills and run in/out from Chesterbrook. |
Saturday Feb 4 |
| Note | |
| (rest day) |
| Had to work in the morning. Took day off of training. |
Friday Feb 3 |
| Road Running 51:30 [2] 10.5 km (4:54 / km) | |
| ahr:115 max:123 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy and slow run again. L upper hamstring still hurts. |
Thursday Feb 2 |
| Note | |
| |
| Ti*: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides. |
| Road Running 52:30 [2] 10.5 km (5:00 / km) | |
| ahr:114 max:123 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| L hamstring wasn't happy today, did just easy slow run w/out any intervals. |
| |
| C • This is great 2 |
Wednesday Feb 1 |
| Road Running 57:00 [2] 11.5 km (4:57 / km) | |
| ahr:120 max:129 slept:6.5 shoes: Salomon XA Pro 3D (2005) |
| Easy run with 2 loops around HS on the grass. |
| Stretching 15:00 [1] | |
| slept:6.5 |
| Stretching.
Balance at stability disk 2 x 1 min. each leg. |