Training Archive: speedyIn the 28 days ending 2007-02-28:
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| 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 | T | W | |||||||||||||||||||||||||||||||
Wednesday Feb 28 | ||
| Trail-Grass Running 40:00 [3] 8.6 km (4:39 / km) | |
| ahr:133 max:143 slept:6.5 weight:67.4kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Another run in the morning, quicker pace ... | ||
Tuesday Feb 27 | ||
| Trail-Grass Running 40:30 [3] 8.54 km (4:45 / km) | |
| ahr:129 max:140 slept:6.5 weight:67.3kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Nice sunny morning, felt a bit tired. | ||
| C • But you're running. No small ... 1 | ||
Monday Feb 26 | ||
| Note | |
| Week 10. | ||
Sunday Feb 25 | ||
| Event: Ugly Mudder, 7 mile trail run | ||
| Road Running warm up/down 15:00 [2] | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Warmup before trail run race. | ||
| Trail-Grass Running race 56:32 [4] 11.68 km (4:50 / km) vdot: 42.0 | |
| ahr:157 max:167 slept:6.5 (injured) shoes: VJ Integrator 2006 | ||
| "UGLY MUDDER" 7.25mi trail run in Reading, PA.
Good weather conditions, ran wearing two T-shirts, winter tights, and O-shoes, which was a key gear for today's race. Most of the race went on the icy snow surface and I only could wondering how all those people - around 600 - are going to handle it wearing regular snikers. At the start I was in the first row, which was more tactical point and that paid off: on the first uphill I wasn't stuck behind slower runners and at the first check point was 7th running with the group of 4 others. I didn't see Wyatt, even when I looked behind me. On the first longer uphil my train was moving faster than me and I slowed down - probably lack of hills training and yesterday's O-training at Fatlands also added some tiredness into my legs. Anyway, several runners past me including Wyatt - it took him long enough to catch me up. But his pace was almost same as mine after that uphill and I tried to stay close to him and another guy. Eventually we both, me and Wyatt, benefited from wearing O-shoes - apparently course went off of icy trail onto icy and rocky hillside, guys slowed down, we passed all of them (probably it was about 200m or so on the hillside). One or two got closer to us at the following flat trail, but there was another challenge - now we suppose to get up the hill on icy and rocky surface through some bushes, which sounds more like orienteering :) Even with the O-shoes it wasn't easy. Once again, we got ahead closing gap with other runner in front of us. Unfortunately we didn't catch him. I passed Wyatt just before the finish where I managed to climb last hill faster and sprint last 100m. Placed 7th overall and 2nd in my age group. Wyatt was just 6sec. behind in 3rd place, 8th overall. Left knee was Okay during race. But later at night it was hurting, which was expected. Icying helped a bit. Two years ago I ran UM in 1:01:06, so, this year 5 minutes faster mostly because of icy ground. | ||
| Road Running warm up/down 22:00 [1] 2.73 km (8:04 / km) | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Cooldown with Wyatt after race. | ||
Saturday Feb 24 | ||
| Trail-Grass Running warm up/down 21:00 [2] 4.09 km (5:08 / km) | |
| ahr:133 max:149 slept:7.0 (injured) shoes: Sarva Duotech | ||
| VF Fatlands training - warmup on and off the trails. | ||
| Orienteering 32:52 [3] **** 4.58 km (7:11 / km) | |
| ahr:153 max:163 slept:7.0 (injured) shoes: Sarva Duotech | ||
| VF Fatlands training - "lot of hills" course. Lost my e-punch stick on the first downhill where I slipped on the icy hillside. Realized that on at the next control, came back to the placewhere I slipped and spent some time looking for the e-stick. And found it ... almost on the top of the hill. So, I lost few minutes on that leg. | ||
| Orienteering (Controls pickup) 15:00 [2] **** | |
| slept:7.0 (injured) shoes: Sarva Duotech | ||
| VF Fatlands training - controls pickup on the northern side of the hill. | ||
Friday Feb 23 | ||
| Trail-Grass Running 40:00 [3] | |
| max:147 slept:6.5 weight:67.9kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Sunny but windy weather. Usual loop on the trail. | ||
Thursday Feb 22 | ||
| Trail-Grass Running 34:15 [3] 7.37 km (4:39 / km) | |
| ahr:135 max:142 slept:6.5 weight:67.7kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Was a little bit late, so, set a higher pace to compensate luck of time. | ||
Wednesday Feb 21 | ||
| Nishi System 20:00 [1] | |
| slept:7.0 weight:67.8kg | ||
| Skipped morning run. Some shorter version of morning routing. | ||
| Strength 10:00 [1] | |
| slept:7.0 weight:67.8kg | ||
| AM: Abs - 1 x 1.5min., pushups 2 x 35.
PM: Abs 4 x 20, HLECMT 3 x 15 each leg, Pushups 2 x 30. | ||
| Trail-Grass Running 48:30 [2] 9.86 km (4:55 / km) | |
| ahr:127 max:135 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Easy run on the trail in the dusk for 30 min., then back home around HS and along road on the grass. | ||
Tuesday Feb 20 | ||
| Trail-Grass Running 40:30 [3] 8.51 km (4:46 / km) | |
| ahr:134 max:145 slept:6.5 weight:67.9kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Forget about knee ... it hurts anyway, with or w/out running - what the difference?! But it was match better in the morning than yesterday.
Nice sunny morning and I was ready for a run. L knee felt Okay during the run. Definitely, it wasn't abuse for 2 hours like last Sunday :) Still, UM run is under question. | ||
| Trail-Grass Running 53:30 [2] 10.9 km (4:54 / km) | |
| ahr:131 max:139 slept:6.5 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| PM: Was able to get back home early enough for an evening run before dusk, at least I managed stay on the trail for 30 minutes and the rest was on the grass around HS and along paved trail. | ||
| Strength 10:00 [1] | |
| slept:6.5 | ||
| Abs 4 x 20, HLECMT 3 x 15 each leg, Pushups 2 x 30. | ||
Monday Feb 19 | ||
| Note | |
| Week 9.
================================ Day 1: L (up to 25% + Strides 5-6x20-30sec.) Day 2: E Day 3: R-1 6x(2x200 + 1x400 @ R-pace up to 5%) Day 4: Ti* 5x(1mi repeats @ T-pace w/1min. rest up to 8% or 10km) Day 5: E Day 6: E Day 7: I-2 + Strides (4min/3min. up to 8% or 10km) ================================ | ||
| Note | |
| slept:6.5 weight:68.8kg (injured) | ||
| L Knee is not happy since yesterday night. | ||
| C • Sorry to hear that. If it had... 1 | ||
Sunday Feb 18 | ||
| Trail-Grass Running long (Snow+Hills) 2:02:00 [3] 22.52 km (5:25 / km) +600m 4:47 / km | |
| ahr:138 max:157 slept:8.0 (injured) shoes: Sarva Duotech | ||
| Long run on the packed, cracking, and some melted snow in the VF park - from visitor center to Mt. Joy to Mt. Misery (3 hills there) and back to visitor center over the Mt. Joy. | ||
Saturday Feb 17 | ||
| Event: Georgia Navigator Cup | ||
| Trail-Grass Running 37:00 [2] 5.5 km (6:44 / km) | |
| ahr:126 max:144 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Back in business. Easy run with Angelica in Willows on the crunchy snow. Nice winter day to be outside. | ||
| Trail-Grass Running hills 12:10 [4] 2.07 km (5:53 / km) | |
| ahr:153 max:168 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| 10 x 30 sec. hill intervals on the snow.
27.80 (128/148) + 36.04; 30.35 (152/160) + 38.26; 30.29 (151/162) + 38.30; 29.25 (153/166) + 42.18; 30.13 (153/165) + 1:10.20; 30.09 (151/166) + 40.35; 30.78 (154/163) + 43.14; 30.24 (154/166) + 44.42; 30.10 (156/168) + 43.15; 29.90 (154/165) + 35.57; | ||
| Road Running warm up/down 2:15 [2] 0.38 km (5:55 / km) | |
| ahr:125 max:129 slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Cooldown on the way to parking lot. | ||
Thursday Feb 15 | ||
| Nishi System 10:00 [1] | |
| slept:6.5 | ||
| Quick workout. | ||
| C • Are you resting your knee, or ... 2 | ||
| Strength 10:00 [1] | |
| slept:6.5 | ||
| AM: Abs 4 x 20, HLECMT 4 x 10 each leg, Pushups 2 x 35. | ||
Wednesday Feb 14 | ||
| Nishi System 10:00 [1] | |
| slept:6.5 weight:68.7kg | ||
| Another quick workout. | ||
| Strength 10:00 [1] | |
| weight:68.7kg | ||
| AM: Abs 4 x 20, HLECMT 4 x 20, Pushups 2 x 30. | ||
| Note | |
| PM: Few adjustments to the Batsto courses: Blue - 10km/22c, Red - 8.4km/24c. Now I need someone to look at them ... | ||
| C • Courses 3 | ||
Tuesday Feb 13 | ||
| Nishi System 10:00 [1] | |
| slept:7.0 weight:68.8kg | ||
| Short morning session. | ||
| Note | |
| Finished Batsto courses design, now I need to field-check all locations and features. | ||
Monday Feb 12 | ||
| Note | |
| slept:6.5 (sick) (rest day) | ||
| Week 8.
================================ Day 1: L (up to 25% + Strides 5-6x20-30sec.) Day 2: E Day 3: E + Strides Day 4: R-2 (repeats 400m @ R-pace up to 5%) Day 5: E Day 6: E Day 7: I-1 (2/1min.+1min./30sec.+30/30sec. up to 8% or 10km) ================================ | ||
Sunday Feb 11 | ||
| Trail-Grass Running 1:32:15 [2] 15.6 km (5:55 / km) | |
| ahr:121 max:146 slept:8.0 (injured) (sick) shoes: Salomon XA Comp2 XCR | ||
| Chesterbrook to VF to Mt. Joy-Misery and back, first part with Wyatt and Angelica, and second with Angelica only. | ||
Saturday Feb 10 | ||
| Trail-Grass Running (Hills) 1:02:00 [2] 11.75 km (5:17 / km) | |
| ahr:139 max:160 slept:8.0 (injured) (sick) shoes: Salomon XA Comp2 XCR | ||
| Nice sunny winter day. VF Mt. Joy to Mt. Misery (couple hills there) and back. Parking lot near Mt. Joy with bathrooms was closed due to some area redevelopment. Part of the road to the top of Mt. Joy is already gone as well as parking area on the tophill. | ||
Thursday Feb 8 | ||
| Note | |
| (sick) (rest day) | ||
| Took another day off, just in case ... finished FH Sprint course design. | ||
Wednesday Feb 7 | ||
| Note | |
| (sick) (rest day) | ||
| No training today. Got some minor cold over the last several days ... spent time on Project BOS. | ||
| C • krutizna, pora i vabank site z... 1 | ||
Tuesday Feb 6 | ||
| Note | |
| AM: Decided to skip run in the cold and sunny weather cause my throat wasn't happy in the morning after 2 days of running in such cold conditions especially yesterday night. | ||
| C • My throat still hasn't fully r... 1 | ||
| Road Running (75% road / 25% grass) 58:45 [3] 12.19 km (4:49 / km) | |
| ahr:128 max:133 slept:7.0 weight:68kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Another cold and windy evening, a bit better than yesterday, but still, brrrr, cold. Ran to HS and did 3 loops around. | ||
| Strength 2:00 [1] | |
| slept:7.0 weight:68kg | ||
| PM: HLECMT 4 x 20. | ||
Monday Feb 5 | ||
| Note | |
| Week 7.
================================ Day 1: L (up to 25% + Strides 5-6x20-30sec.) Day 2: E Day 3: R-1 5x(2x200 + 1x400 @ R-pace up to 5%) Day 4: Ti* 4x(1mi repeats @ T-pace w/1min. rest up to 8% or 10km) Day 5: E Day 6: E Day 7: I-1 (2/1min.+1min./30sec.+30/30sec. up to 8% or 10km) ================================ | ||
| Trail-Grass Running 48:00 [3] 10.04 km (4:47 / km) | |
| ahr:131 max:140 slept:6.5 (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Shorter run in the evening, had a chance to run on the trail and then around HS. It was cold and windy, -10C (felt like -19C). | ||
| C • You are a tough guy! 2 | ||
Sunday Feb 4 | ||
| Trail-Grass Running warm up/down 11:50 [2] ***** 2.15 km (5:30 / km) | |
| ahr:126 max:144 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Fair Hill, ran from parking lot to the future sprint-O venue. | ||
| Orienteering (Course setting) 27:00 [2] ***** 3.42 km (7:54 / km) | |
| ahr:119 max:142 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Fair Hill Sprint course vetting. | ||
| Trail-Grass Running 56:00 [2] ***** 9.5 km (5:54 / km) | |
| ahr:125 max:139 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Trails running at Fair Hill. | ||
Saturday Feb 3 | ||
| Orienteering 45:50 [3] ***** 7.91 km (5:48 / km) | |
| ahr:150 max:163 spiked:7/9c slept:7.0 shoes: Sarva Duotech | ||
| DVOA training at FCE by Sandy F. | ||
| Orienteering (Controls pickup) 19:00 [2] ***** 3.25 km (5:51 / km) | |
| ahr:131 max:143 spiked:3/3c shoes: Sarva Duotech | ||
| Controls pickup after training. | ||
Friday Feb 2 | ||
| Trail-Grass Running 41:00 [3] 8.62 km (4:45 / km) | |
| ahr:129 max:140 rhr:48 slept:6.5 weight:67.2kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Once again, not too bad morning weather, a bit slippery, but not cold. Felt better than yesterday night. | ||
Thursday Feb 1 | ||
| Trail-Grass Running 41:30 [2] 8.49 km (4:53 / km) | |
| ahr:126 max:134 slept:6.0 weight:67kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Another nice morning run. Snow storm is scheduled for late afternoon. | ||
| Trail-Grass Running 45:00 [2] 9 km (5:00 / km) | |
| weight:67.3kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| PM: For some reason felt badly just after I started running, but managed 2 loops around HS on the grass. | ||