Training Archive: speedyIn the 31 days ending 2004-03-31:
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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 | |||||||||||||||||||||||||||||||||
Wednesday Mar 31 | ||
| Treadmill 45:00 [3] 5.2 mi (8:39 / mi) | |
| Easy run at 7.0/3%. | ||
Tuesday Mar 30 | ||
| Trail-Grass Running 53:40 [3] 11.8 km (4:33 / km) | |
| Easy run (3++). It was windy and finaly rain started after 30 min. of run. | ||
Monday Mar 29 | ||
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| Easy run at 7.0mph/2.5%. | ||
| Strength 50:00 [3] 0 mi ( / mi) | |
| Legs, abs, and arms. | ||
Sunday Mar 28 | ||
| Orienteering 1:10:18 [4] 10.4 km (6:46 / km) +97m 6:28 / km | |
| Fast terrain, good conditions and course. Did several small (~30 sec) and two medium (~1-1.5 min.) mistakes. Totally lost about 5 min. | ||
Blue Course - Splits | ||
Saturday Mar 27 | ||
| Trail-Grass Running 41:41 [3] 9.1 km (4:35 / km) | |
| Easy run (3++), legs are back to normal. | ||
Friday Mar 26 | ||
| Note | |
| Finally, I'm back to normal: can walk downstairs without feelling muscles ache. | ||
Thursday Mar 25 | ||
| Treadmill 47:00 [2] 5.0 mi (9:23 / mi) | |
| Rogaine race was too stressful, especially Sunol's steep down and up hill runs. So, easy run again at 6.5mph/3%. | ||
| Strength 30:00 [3] 0 mi ( / mi) | |
| Abs and upper body, no legs exercises today:)) | ||
Wednesday Mar 24 | ||
| Trail-Grass Running 44:18 [3] 9.1 km (4:52 / km) | |
| Easy run again, still not recovered after Rogaine yet (legs are sore, but able to manage steady run on flat ground). | ||
Tuesday Mar 23 | ||
| Trail-Grass Running 47:34 [2] 9.1 km (5:14 / km) | |
| Still recovering after Rogaine.... easy run. | ||
Sunday Mar 21 | ||
| Orienteering (Rogaine) 7:00:52 [2] 27.17 km (15:29 / km) +1867m 11:32 / km | |
| BAOC: 7-hours Rogaine.
Teamed up with my brother Andrew and Slava Akinin. Intensity between 2 and 3 with some ranges up to 4. http://groups.yahoo.com/group/baoc/files/SunolRoga... 1st LOOP (12.8 km strait, 1027m climb in reality): Start- 3-16 (during this run we tried to estimate how readable is map and how to manage through the fence)-41 -48-36-22-47-45-39-43-59- 57 (here was first our lost as we went little bit down) 72-63-68- 30-53-24-44-49-34 (the initial plan was to pick up 49 64 -34 but on the top of hill we decided to change the order as 49-34-64 because 64 has lower elevation) -46-60-50-26-18-17-13 (here we started to feel a fatigue..)-12-11-38-7 2st LOOP (13.3 km strait, 900m climb in reality): 20-27-66 (met Vlad and Eric which made east part of map first. They got more controls than we did at that time definitely but we got the most difficult climb since that& What was surprising for us is that they seems to be did not carry any water!) -29-56-42- (deadly hard to go up..) -65 (yes! we are on the highest point in terms of elevation)-51 (no water... although we still had some.) -31-61-52-69 (we found small spring running slow from the metal pipe, filled up our bottles and bags. SOME couple guys catched us up here and we decided to speed up ad run from them away&) -62-40 (speeding up resulted in lost of about 3 min because we went too low) -58-67-71 (decided to go up after control because the route around the ridge along the counter looks too rocky) -71-55-54 (made a small loop near the control losing around 1 min) -37 (I lost punch card on a way down of the stream.. come back and found it just several tens of meters behind us&Piece of map on the west bank of the creek near the control 37 looks not so correct and needs to be remapped&) -35-32 (we started to argue either we have enough time to get couple more controls or we must go down on the road to finish& Finally decided to pick up three more) -33-19 (no time for picking up 9th& just finish spurt). Comments provided by Slava Akinin. | ||
Thursday Mar 18 | ||
| Trail-Grass Running 53:55 [3] 11.8 km (4:34 / km) | |
| Easy run (3+). | ||
Wednesday Mar 17 | ||
| Treadmill 45:00 [3] 5.1 mi (8:49 / mi) | |
| Warmup/cooldown - 10 min.
Intervals with 3 min. jogging between: 2x12 min. at 7.5mph/5% 1x5 min. at 8.0mph/5% | ||
Tuesday Mar 16 | ||
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| Back to GYM, easy run.
| ||
| Strength 50:00 [3] 0 mi ( / mi) | |
| Legs, abs, arms. | ||
Monday Mar 15 | ||
| Trail-Grass Running 54:56 [3] 11.8 km (4:39 / km) | |
| Easy steady run. | ||
RED - Splits | ||
Sunday Mar 14 | ||
| Orienteering 1:04:52 [3] 7.8 km (8:19 / km) +210m 7:20 / km | |
| DVOA: Hawk Mountain Scout Reservation: Green+Brown. | ||
Saturday Mar 13 | ||
| Trail-Grass Running 1:08:45 [3] 14.1 km (4:53 / km) | |
| Easy run, nice sunny morning, windy. | ||
Thursday Mar 11 | ||
| Trail-Grass Running 53:35 [3] 11.5 km (4:40 / km) | |
| Easy++ run (intensity about 3.5). | ||
Wednesday Mar 10 | ||
| Trail-Grass Running 29:25 [3] 5.8 km (5:04 / km) | |
| Warmup, easy run. Rushed a little bit because it was becoming dark outside. | ||
| Track/Intervals 18:37 [4] 5 km (3:43 / km) | |
| Intervals 5x1000 with 200m easy run between.
Planned to run at speed ~3:45 (splits at 200m) and rest 1:10. Windy condition, almost dark. 3:34.79 (*40.51, 43.44, *43.37, 43.65, *43.88 - Avg=42.95); 3:41.88 (*42.27, 44.51, *45.21, 45.34, *44.55 - Avg=44.37); 3:47.30 (*43.37, 46.14, *46.09, 46.58, *45.12 - Avg=45.46); 3:47.45 (*44.41, 46.18, *46.17, 45.93, *44.76 - Avg=45.49); 3:46.08 (*44.35, 46.55, *45.88, 45.21, *44.09 - Avg=45.21); * - against wind. Started a little bit to fast, probably because it was windy, pushed more harder against wind to keep same speed. Averaged 3:43.50. FYI. The following list contains ranks for 1000m (RusAthletics.ru): III Junior 3:40; II Junior 3:25; I Junior 3:10; III Adult 3:00; II Adult 2:47; I Adult 2:35; | ||
| Trail-Grass Running 11:15 [2] 2.2 km (5:07 / km) | |
| Cooldown. | ||
Tuesday Mar 9 | ||
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| Easy run at 7.0mph/2.5%. | ||
| Strength 15:00 [3] 0 mi ( / mi) | |
| Nothing special ... | ||
Monday Mar 8 | ||
| Treadmill 45:00 [2] 4.7 mi (9:34 / mi) | |
| Easy run, good follow up after yesterday race. | ||
| Strength 50:00 [3] | |
| Arms, abs, and legs. | ||
Sunday Mar 7 | ||
| Orienteering 1:20:45 [4] 8.28 km (9:45 / km) +340m 8:05 / km | |
| Nice weather and course itseft except some areas. Made several mistakes: on the way to 3-rd control tried to cut corner, but was to far north (lost 1.5-2 min.); approaching 4-th control headed to the left side of the hill, looked for a control on my left and missed it because it was already on my right side (lost 2.5-3 min.);on the way to 8-th control took streight line through "rough yellow" and was stuck in briers at least for 2 min.; pushed hard by the end and lost 2 min. more at misplaced 10-th control. So, totally lost around 9-10 minutes. | ||
| Orienteering (Controls pickup) 33:33 [3] 4.2 km (7:59 / km) +100m 7:08 / km | |
| Picked up 9 controls mostly orange level. | ||
Red - Splits | ||
Saturday Mar 6 | ||
| Trail-Grass Running 42:45 [3] 9.1 km (4:42 / km) | |
| Easy run. | ||
Thursday Mar 4 | ||
| Treadmill 1:00:00 [3] 7.1 mi (8:26 / mi) | |
| Easy run (7.0mph/2.5%). | ||
Wednesday Mar 3 | ||
| Trail-Grass Running 33:16 [2] 6.5 km (5:07 / km) | |
| Warmup (4.1km - 21:21)/cooldown (2.4km - 11:55) - running to/from track and fields. | ||
| Track/Intervals 18:52 [4] 5 km (3:46 / km) | |
| Intervals 5x1000 with 200m easy run (not jogging) between.
Planned to run at speed ~3:45 (splits at 200m). 3:44.49 (44.95,45.82,45.14,44.73,43.85 - Avg=44.89); 3:49.98 (45.21,46.12,45.89,46.37,46.39 - Avg=45.99); 3:47.57 (44.29,46.66,45.66,45.60,45.36 - Avg=45.51); 3:45.79 (44.11,45.43,45.23,45.43,45.59 - Avg=45.15); 3:43.48 (44.16,46.04,45.53,44.91,42.84 - Avg=44.69); | ||
Tuesday Mar 2 | ||
| Treadmill 1:00:00 [3] 7.1 mi (8:26 / mi) | |
| Easy run (7.0mph/2.5%). | ||
Monday Mar 1 | ||
| Treadmill 45:00 [3] 5.15 mi (8:44 / mi) | |
| Easy run at 7.0mph/2.5% | ||
| Weights 45:00 [3] 0 mi ( / mi) | |
| Legs, abs, arms. | ||
