Sunday Feb 29 |
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| Event: Valley Forge Goat
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 | Orienteering 1:14:27 [4] 13.4 km (5:33 / km) | |
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| DVOA: Valley Goat at Valley Forge Mount Joy. |
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Long - Splits |
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Long - Splits |
Saturday Feb 28 |
| Trail-Grass Running 43:24 [3] 9.1 km (4:46 / km) | |
| (injured) |
| Easy run. |
Thursday Feb 26 |
| Treadmill 40:00 [3] 4.6 mi (8:41 / mi) | |
| (injured) |
| Easy run. |
Tuesday Feb 24 |
| Treadmill 18:00 [2] 1.2 mi (14:59 / mi) | |
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| Warmup/Cooldown at 5.0mph with 2.5% incline. |
| Treadmill (Intervals) 42:00 [4] 5.2 mi (8:04 / mi) | |
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| Intervals: 7x5 min. at 7.5mph/4.5% with 1 min. rest between at 5.0mph/2.5% |
Monday Feb 23 |
| Treadmill 50:00 [3] 6.0 mi (8:20 / mi) | |
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| Easy run, was not able to run for 1 hour as planned ... there is a time restriction in public GYM. |
| Weights 50:00 [3] 0 mi ( / mi) | |
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| Mainly legs with some upper body exercises between workouts. Abs. |
Sunday Feb 22 |
| Trail-Grass Running 1:30:33 [2] 18.7 km (4:51 / km) | |
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| Easy long run, 30% on paved trails/road, intensity more likely between 2.5 and 3; very nice sunny and warm enough morning with some wind. Distance is approximate. |
Friday Feb 20 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
Thursday Feb 19 |
| Treadmill 10:00 [2] 0.6 mi (16:39 / mi) | |
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| Warmup/Cool down at 5.0mph with 2.5% incline |
| Treadmill (Intervals) 37:30 [4] 4.0 mi (9:23 / mi) | |
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| Intervals like 6 x 5 min. at 7.5mph with 4.5% incline and 1 min. rest between at 5.0mph with 2.5% incline. |
Wednesday Feb 18 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| (injured) |
| Easy run at 7.0mph with 2.5% incline. |
Tuesday Feb 17 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| (injured) |
| Easy run at 7.0 mph with 2.5% incline. |
Monday Feb 16 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| (injured) |
| Easy run at 7.0mph with 2.5% incline. Last friday something happened with my left knee (probably after stretching exercises by the end of workout), but still able to manage easy runs. |
| Weights 45:00 [3] 0 mi ( / mi) | |
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| Legs, abs, and arms. |
Sunday Feb 15 |
| Trail-Grass Running 1:30:00 [2] 18.7 km (4:49 / km) | |
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| Easy long run. Sunny with cold wind. |
Friday Feb 13 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
Thursday Feb 12 |
| Treadmill 10:00 [2] 0.7 mi (14:16 / mi) | |
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| Warmup/Cool down |
| Treadmill (Repeats) 36:00 [4] 6 km (6:00 / km) | |
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| Repeats 6 x 4 min. at 8.0mph with 4.5% incline.
Jogging at 4.5mph with 2.5% incline for 2 minutes between repeats.
And hot sauna after workout:) |
Wednesday Feb 11 |
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
Tuesday Feb 10 |
| Treadmill 10:00 [2] 0.6 mi (16:39 / mi) | |
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| Warmup/cooldown at speed 5.0 with 2.5% incline. |
| Treadmill (Intervals) 42:00 [4] 5.2 mi (8:04 / mi) | |
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| Intervals 5 x 7min. at 7.5mph with 4.5% incline with 1 min. rest at 5.0mph with 2.5% incline.
Adjusted mile pace ~ 6:40. |
| Strength 45:00 [3] 0 mi ( / mi) | |
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| Abs, arms. |
Monday Feb 9 |
| Treadmill 1:10:00 [3] 8.2 mi (8:31 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
| Weights (GYM) 50:00 [3] 0 mi ( / mi) | |
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| Legs, abs, arms.... |
Sunday Feb 8 |
| Orienteering 33:32 [3] 4.7 km (7:08 / km) +90m 6:31 / km | |
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| DVOA permanent course at Ridley Creek. First, ran a yellow course, slippery even with O-shoes. Ran slowly for the first 10 minutes, then a little bit faster, but anyway it was only easy run. |
| Orienteering 12:56 [4] 2.5 km (5:10 / km) +65m 4:35 / km | |
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| White course (backward) at Ridley Creek with Wyatt. |
Friday Feb 6 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline.
Adjusted mile pace ~8:15. |
Thursday Feb 5 |
| Road Running (Treadmill/GYM) 10:00 [3] 0.7 mi (14:16 / mi) | |
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| Warmup/Cooldown |
| Road Running (Treadmill/GYM) 20:00 [4] 5 km (4:00 / km) | |
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| Repeats like ... at 8.0mph with 4.5% incline.
Did 5 x 4 min. with 2 min. rest (jogging).
Adjusted mile pace ~6:20. |
Wednesday Feb 4 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
Tuesday Feb 3 |
| Road Running (Treadmill/GYM) 10:00 [2] 0.5 mi (19:58 / mi) | |
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| Warmup/Cooldown. |
| Road Running (Treadmill/GYM) 30:00 [4] 4.0 mi (7:30 / mi) | |
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| Intervals at 7.5mph with 4% incline: adjusted mile pace is around 7:00.
Did 4 x 7:30 min. with 1 min. rest (easy run). |
Monday Feb 2 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 2.5% incline. |
| Weights 45:00 [3] 0 mi ( / mi) | |
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| Legs, abs, and arms. |
Sunday Feb 1 |
| Road Running (Trail/Off trail) 1:16:02 [3] 16.2 km (4:42 / km) | |
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| Same as Saturday, a little bit warmer, but still windy, mostly off-trail: snow, some iced trails. |