Training Archive: speedyIn the 30 days ending 2004-06-30:
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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 | T | W | |||||||||||||||||||||||||||||||
Tuesday Jun 29 | ||
| Trail-Grass Running 1:03:15 [3] 13 km (4:52 / km) | |
| Easy run, started slowly then pushed to keep steady speed.
12:34, 2:19, 7:50, 23:00, 4:55, 5:57, 6:36. | ||
Monday Jun 28 | ||
| Treadmill 45:00 [3] 5.25 mi (8:34 / mi) | |
| Tried different incline between 3% and 7% with steady speed at 7mph. | ||
| Strength 50:00 [3] | |
| Abs, legs, upper body. | ||
Sunday Jun 27 | ||
| Trail-Grass Running 58:30 [2] 12 km (4:52 / km) | |
| Easy run. | ||
Saturday Jun 26 | ||
| Trail-Grass Running 51:45 [3] 10.5 km (4:56 / km) | |
| Easy run ... | ||
Thursday Jun 24 | ||
| Road Running (Beach) 1:38:30 [3] 11.0 mi (8:57 / mi) | |
| Long run at the soft beach sand ... it's really hard after awhile, chose hard sand for the last 10 min. | ||
Wednesday Jun 23 | ||
| Trail-Grass Running 41:00 [2] 8.2 km (5:00 / km) | |
| Warmup/cooldown. | ||
| Track/Repeats 35:00 [4] 3.2 km (10:56 / km) | |
| Repeats 8x400m with 200m walking between.
Planned to run approx. between 1:10 and 1:15. Splits every 200m: 1). 36.88 + 37.10 = 1:13.98; 2). 35.34 + 35.98 = 1:11.32; 3). 34.69 + 35.37 = 1:10.06; 4). 34.48 + 35.55 = 1:10.03; 5). 34.59 + 35.06 = 1:09.65; 6). 35.12 + 35.41 = 1:10.53; 7). 34.91 + 34.99 = 1:09.90; 8). 34.77 + 35.20 = 1:09.97. Total workout time ~ 35 min. | ||
Tuesday Jun 22 | ||
| Treadmill 35:00 [3] 4.1 mi (8:31 / mi) | |
| Easy run.
5 min at 6.5mph/3% (warmup); 20 min.at 7.0mph/3% (2x10min.); 10 min. at 7.0mph/5% (in the middle); | ||
| Strength 45:00 [3] | |
| Abs, legs, arms. | ||
Monday Jun 21 | ||
| Trail-Grass Running 1:15:45 [3] 16 km (4:44 / km) | |
| Easy run. | ||
Saturday Jun 19 | ||
| Trail-Grass Running 25:00 [2] 3.6 km (6:57 / km) +50m 6:30 / km | |
| Warmup at Ridley Creek SP before O-event. Ran with Clem on trails network ... | ||
| Orienteering 41:45 [4] 5.6 km (7:27 / km) +170m 6:28 / km | |
| Team: Clem, Dasha, and me.
Decided both to do Orange leg instead of Orange and Yellow, and Dasha did White. Ran with Clem (lost ~20 sec on the way to #3, but managed to catch him at #4) almost all course; we crossed finish line together; great speed workout. | ||
Orange relay leg - Splits | ||
Friday Jun 18 | ||
| Trail-Grass Running 47:20 [2] 9 km (5:16 / km) | |
| Very easy run due to worm and humid weather. | ||
Thursday Jun 17 | ||
| Trail-Grass Running 51:00 [3] 10.5 km (4:51 / km) | |
| Planned to run at the beach, but comming T-Storm made last minute change. Instead, did an usual trail-run in the neighbourhood under light rain with warm enough weather and high humidity. Felt like running inside hothouse:))
11:53, 2:12, 7:38, 23:42, 5:35. | ||
Tuesday Jun 15 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| Easy run at 7.0mph/2.5% | ||
| Strength 45:00 [3] | |
| Abs, legs, arms. | ||
Monday Jun 14 | ||
| Trail-Grass Running 50:47 [3] 10.5 km (4:50 / km) | |
| Easy run. Splits for few legs:
12:16, 2:15, 7:48, 23:11, 5:18; | ||
Sunday Jun 13 | ||
| Orienteering 39:15 [4] 6.6 km (5:57 / km) +145m 5:22 / km | |
| DVOA meet at Lavvey Forge, Mount Joy. Red course.
Started earlier in the morning, cool weather without sun. Open areas have knee hight grass which hard to cross through, especially w/out "elephant" trails. | ||
| Orienteering 37:50 [3] 5.65 km (6:42 / km) +130m 6:00 / km | |
| DVOA meet at Valley Forge, Mount Joy, Green course - second after Red one. | ||
Red - Splits | ||
Saturday Jun 12 | ||
| Trail-Grass Running 51:22 [3] 10.5 km (4:54 / km) | |
| Beautiful sunny morning with low humidity. Easy run. | ||
Thursday Jun 10 | ||
| Trail-Grass Running 54:00 [2] 10.5 km (5:09 / km) | |
| Tired, didn't sleep well last night. Easy run, last 10 min. under rain:)) | ||
Wednesday Jun 9 | ||
| Road Running (Beach) 1:05:00 [3] 8.0 mi (8:07 / mi) | |
| The weather was really hot and humid. The only chance to run outside was near the ocean where blows soft breeze. Easy run at the beach: Ventor City (Dorset Ave. at Boardwalk) to Longport far end and back. | ||
Tuesday Jun 8 | ||
| Trail-Grass Running 43:00 [2] 7 km (6:09 / km) | |
| Warmup - 31:00 / cooldown - 12:00. | ||
| Track/Intervals 22:00 [4] 3.8 km (5:47 / km) | |
| After long break tried to do some intervals again. Planned 5x1k at ~3:40 with 200m jogging between. Splits (every 200m) are below:
38.85 41.09 41.06 40.34 40.52 = 3:21.86; 41.09 42.30 41.97 42.44 40.94 = 3:28.74; Started workout too fast but decided to keep pace. Then switched to 600m intervals. 43.08 44.95 42.69 = 2:10.72; 40.14 41.24 40.89 = 2:02.27; 41.60 42.42 40.27 = 2:04.29; | ||
Monday Jun 7 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| Easy run at 7.5mph/3%. | ||
| Strength 20:00 [3] | |
| Legs,abs. | ||
| Weights 20:00 [2] | |
| Arms, chest. | ||
Sunday Jun 6 | ||
| Orienteering 35:00 [2] | |
| DVOA FC Central: navigational tarining with Clem - did run searching for charcoal platforms. | ||
| Orienteering 18:16 [4] 2.9 km (6:18 / km) +115m 5:15 / km | |
| DVOA FC Central: Yellow course as sprint-O. | ||
| Orienteering (Canoe-O) 51:36 [3] | |
| DVOA FC Central Canoe-O (Team: Dasha, Clem, and me): one of the most funniest event I ever participated. Did well:)))) | ||
Yellow - Splits | ||
Saturday Jun 5 | ||
| Orienteering 45:26 [3] 6.25 km (7:16 / km) +130m 6:35 / km | |
| DVOA, Valley Forge Fatlands, Red course.
Rainy and wet but pleasant to run. Open land wasn't a good choice because of high grass. Time lost ~3-4 min.: from #6 accidentally went to #2 and hesitation near #9 with following reattacking. | ||
Red - Splits | ||
Friday Jun 4 | ||
| Trail-Grass Running 1:03:15 [3] 13 km (4:52 / km) | |
| Easy run. | ||
Thursday Jun 3 | ||
| Trail-Grass Running 51:30 [3] 10.5 km (4:54 / km) | |
| Easy run. | ||