Training Archive: speedyIn the 31 days ending 2003-12-31:
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| 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 | S | S | M | T | W | ||||||||||||
Monday Dec 22 | ||
| Road Running (GYM) 30:00 [3] 3.5 mi (8:34 / mi) +50m 5:06 / km | |
| Used max speed up to 8.0 with max incline up to 10.0 | ||
| Weights 30:00 [4] | |
| Legs/Abs. | ||
| Weights 30:00 [3] | |
| Common. | ||
Saturday Dec 20 | ||
| Road Running (Paved Trail) 20:00 [3] 4.3 km (4:39 / km) | |
| Warm up. | ||
| Road Running (Repeats/Intervals) 11:00 [4] 3.2 mi (3:25 / mi) | |
| Repeat:
2x200m/200m rest: - 35.10, 35.75; 6x400m/400m rest: - 74.39, 75.80, 76.23, 76.48, 75.23, 76.40; 2x200m/200m rest: - 39.00, 35.68; | ||
| Road Running (Paved Trail) 13:15 [2] 2.4 km (5:31 / km) | |
| Cooldown | ||
Thursday Dec 18 | ||
| Road Running (GYM) 20:00 [3] 2.6 mi (7:41 / mi) +25m 4:38 / km | |
| Finally I decided to join local GYM because it's dark and cold outside at evenings. | ||
| Weights 30:00 [3] | |
Tuesday Dec 16 | ||
| Road Running (Paved Trail) 19:51 [3] 4.3 km (4:37 / km) | |
| Warm up | ||
| Road Running (Repeats/Intervals) 4:41 [5] 1.6 km (2:56 / km) | |
| Windy but dry. Did some repeats ... was tired.
2x400m - 73.09, 73.61; 4x200m - 38.41, 33.15, 33.48, 31.22; | ||
| Road Running (Paved Trail) 11:39 [2] 2.4 km (4:51 / km) | |
| Cooldown. | ||
Sunday Dec 14 | ||
| Road Running (Trail/Off trail) 45:00 [3] 5 km (9:00 / km) +100m 8:11 / km | |
| Orienteering meet at Susquehanna SP was canceled. Only a few guys showed up ... Ran some trails and off-trails together with Lacho Iliev. It was rainy, windy, and wet-snowy. | ||
Thursday Dec 11 | ||
| Road Running (Paved Trail) 21:04 [3] 4.3 km (4:54 / km) | |
| Warmup | ||
| Road Running (Repeats/Intervals) 30:00 [4] 5 km (6:00 / km) | |
| Didn't run on track for a long long time ...
Strong wind. 4x (200m/200m rest): - 36.32 / 1:39, 37.55 / 1:43, 36.44 / 1:48, 36.15 / 3:11 (400m); 2x (400m/400m rest): - 75.53 / 3:28, 76.20 / 3:54; 4x (200m/200m rest): - 35.12 / 1:57, 35.00 / 2:04, 34.98 / 2:00, 34.38 / 1:48; | ||
| Road Running (Paved Trail) 13:00 [2] 2.5 km (5:12 / km) | |
| Cooldown - slow run home. | ||
Tuesday Dec 9 | ||
| Road Running (Paved Trail) 34:26 [4] 7.7 km (4:28 / km) | |
Sunday Dec 7 | ||
| Orienteering 1:10:10 [4] 6.84 km (10:15 / km) +250m 8:40 / km | |
| Cold, windy, a few inches of snow. | ||
| Orienteering 25:10 [5] 3.26 km (7:43 / km) +125m 6:29 / km | |
| Relay, first leg (advanced). Followed top runners. | ||
Thursday Dec 4 | ||
| Road Running (Paved Trail) 22:39 [3] 5.1 km (4:26 / km) | |
Tuesday Dec 2 | ||
| Road Running (Paved Trail) 35:12 [3] 7.7 km (4:34 / km) | |
| Cold ..... | ||