Training Archive: speedyIn the 30 days ending 2004-04-30:
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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 | H | F | |||||||||||||||||||||||||||||||
Thursday Apr 29 | ||
| Trail-Grass Running 49:38 [3] 10.5 km (4:44 / km) | |
| Tempo run. | ||
Wednesday Apr 28 | ||
| Trail-Grass Running 53:53 [2] 10 km (5:23 / km) | |
| Was tired after busy day at work ... did only slow running. | ||
Tuesday Apr 27 | ||
| Trail-Grass Running 51:50 [3] 10.5 km (4:56 / km) | |
| Easy run. Tested my new trail running shoes in preparation for WRC: Salomon XA Comp. Satisfied completely: light weight, comfortable. | ||
Monday Apr 26 | ||
| Trail-Grass Running 49:00 [2] 8.5 km (5:46 / km) | |
| Easy slow run. | ||
Sunday Apr 25 | ||
| Orienteering 1:51:17 [4] 13 km (8:34 / km) +350m 7:33 / km | |
| Billygoat. Looked quickly at map after start and followed others, read map after crossing small bridge on the way to #1. Pace was really high, slowed down on legs 2-3. #3 was the first decision control, group just splitted at this control, so decided to go to #4. Wyatt was just a few meters ahead at #4, I joined his pace and ran whole way together. He did great navigation, and I kept our pace. It was very useful navigational lesson for me. | ||
Billygoat - Splits | ||
Saturday Apr 24 | ||
| Event: THE Billygoat | ||
| Orienteering 58:34 [3] 4.5 mi (13:00 / mi) +90m 7:37 / km | |
| Billygoat short (Blue) course. Poor navigation for the first two controls, then better. Unfortunately, did one big mistake at #12, then clear navigation. | ||
| Orienteering 18:00 [4] 2.5 km (7:12 / km) | |
| Billygoat sprint., loop B first, then A. Lost ~1 min. at #1 loop A. | ||
| Road Running (Paved road) 15:00 [2] 1.5 km (10:00 / km) +125m 7:04 / km | |
| Warmup, ran uphil to the start area. | ||
Blue - Splits | ||
Thursday Apr 22 | ||
| Trail-Grass Running 51:50 [3] 10.5 km (4:56 / km) | |
| Easy run. | ||
Wednesday Apr 21 | ||
| Treadmill 35:00 [3] 4.0 mi (8:44 / mi) | |
| Easy run at 7.0mph/3%. | ||
| Strength 45:00 [3] | |
| Abs, legs, arms. | ||
Tuesday Apr 20 | ||
| Trail-Grass Running 50:30 [2] 10 km (5:03 / km) | |
| Easy run. | ||
Monday Apr 19 | ||
| Trail-Grass Running 1:35:00 [3] 20 km (4:45 / km) | |
| Long easy run. | ||
Sunday Apr 18 | ||
| Orienteering 59:41 [4] 8.8 km (6:47 / km) +100m 6:25 / km | |
| Did several small mistakes (15-30 sec), some bad (not optimal) route choices. | ||
| Orienteering 28:00 [2] 2 km (14:00 / km) | |
| Warmup ~10min.
Cooldown - jogging White course with guys. | ||
Red - Splits | ||
Saturday Apr 17 | ||
| Trail-Grass Running 52:37 [2] 10 km (5:16 / km) | |
| Easy run. | ||
Thursday Apr 15 | ||
| Trail-Grass Running 1:11:34 [3] 14 km (5:07 / km) | |
| Easy run. | ||
Wednesday Apr 14 | ||
| Trail-Grass Running 29:00 [3] 6 km (4:50 / km) | |
| Warmup. | ||
| Track/Intervals 30:00 [4] 5.6 km (5:21 / km) | |
| Intervals 10x400m at speed ~1:15-1:20.
Did 5x400m with 100m rest (slow jogging) and 5x400m with 200m rest (faster jogging). Splits at 200m: 1). 36.73 38.71 1:15.44; 2). 38.34 39.49 1:18.10; 3). 39.41 39.16 1:18.57; 4). 38.90 39.27 1:18.17; 5). 38.71 39.55 1:18.26; 6). 38.48 38.86 1:17.34; 7). 39.19 40.86 1:20.05; 8). 38.90 39.05 1:17.95; 9). 38.75 39.93 1:18.68; 10).39.66 38.89 1:18.55; | ||
| Trail-Grass Running 10:45 [2] 2 km (5:22 / km) | |
| Cooldown. | ||
Tuesday Apr 13 | ||
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| Easy run at 7.0mph/3% | ||
Monday Apr 12 | ||
| Treadmill 45:00 [3] 5.25 mi (8:34 / mi) | |
| Easy run at 7.0mph/2.5%. | ||
| Strength 50:00 [3] | |
| Abs,legs,arms. | ||
Saturday Apr 10 | ||
| Trail-Grass Running 1:11:22 [4] 15 km (4:45 / km) +100m 4:36 / km | |
| Mt. Penn Mud Fest 15k Trail Run.
Splits: 1 mile - 6:47; 2 mile - 6:04; 3 mile - 7:24; 4 mile - 7:02; 5...7 miles - 27:03; 7.8 mile - 5:38; 9 mile - 8:39; 9.3 mile - 2:40; | ||
| Orienteering 48:48 [3] 6.5 km (7:30 / km) +170m 6:38 / km | |
| French Creek East, Green course - slow run after 15k race, did few small mistakes (lost ~1.5-2 min.) | ||
Green - Splits | ||
Thursday Apr 8 | ||
| Treadmill 45:00 [2] 5.0 mi (9:00 / mi) | |
| Easy run at 6.5mph/2.5%. | ||
| Strength 55:00 [3] | |
| Abs, legs, arms. | ||
Wednesday Apr 7 | ||
| Trail-Grass Running 1:40:10 [3] 20 km (5:00 / km) | |
| Couldn't miss so gorgeous evening (+18C). Easy long run. | ||
Tuesday Apr 6 | ||
| Trail-Grass Running 30:00 [2] 6 km (5:00 / km) | |
| Warmup, easy run. | ||
| Track/Intervals 10:41 [4] 3 km (3:34 / km) | |
| Intervals 3x1000 with 200m (~1:20 min.) easy run between.
Planned to run at speed ~3:40 (splits at 200m). 3:28.36 (40.34, 41.86, 42.43, 42.01, 41.72 - Avg=41.67); 3:36.08 (43.02, 43.76, 43.57, 43.36, 42.37 - Avg=43.21); 3:37.86 (42.31, 44.24, 45.06, 43.47, 42.78 - Avg=43.57); Total workout time ~15 min. | ||
| Trail-Grass Running 24:35 [2] 5 km (4:55 / km) | |
| Cooldown, easy run. | ||
Monday Apr 5 | ||
| Trail-Grass Running 44:00 [2] 9.1 km (4:50 / km) | |
| Easy run. | ||
Sunday Apr 4 | ||
| Orienteering (Classic) 1:13:11 [3] 8.54 km (8:34 / km) +315m 7:14 / km | |
| Actually didn't run fast, concentrated more on navigation cause terrain was very technical. As result, didn't make any major mistakes, only several up to 30 sec. | ||
Blue - Splits | ||
Saturday Apr 3 | ||
| Orienteering (Short) 51:28 [3] 4.85 km (10:37 / km) +190m 8:52 / km | |
| Osbornedale, Derby, CT.
Day 1 of 2004 Intercollegiate Champs. Did to many mistakes (lost ~7 min.). | ||
| Orienteering (Relay) 17:04 [4] 2.3 km (7:25 / km) +90m 6:12 / km | |
| Teamed up with Clem and Dasha. Ran first leg. | ||
Blue Day 1 - Splits | ||
Relay I - Splits | ||
Thursday Apr 1 | ||
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| Easy run at 7.0mph/3% (last 10 min. with 5% incline). | ||