Training Archive: speedyIn the 31 days ending 2004-08-31:
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| 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 | S | S | M | T | |||||||||||||||||||||||
Monday Aug 30 | ||
| Road Running 55:45 [3] | |
| Easy run. | ||
Friday Aug 27 | ||
| Note | |
| Vacation time. Will be out of country, no O-events, may be few runs only. | ||
Wednesday Aug 25 | ||
| Trail-Grass Running 50:34 [3] 10.5 km (4:49 / km) | |
| Easy run.
12:03, 2:16+7:40=9:56, 13:54+9:16=23:10, 4:49+0:35=5:24. | ||
Tuesday Aug 24 | ||
| Trail-Grass Running 50:42 [3] 10.5 km (4:50 / km) | |
| Easy run.
12:29, 10:11, 22:40, 5:22. | ||
Monday Aug 23 | ||
| Orienteering 1:47:02 [3] 8.5 km (12:36 / km) +210m 11:12 / km | |
| DVOA meet at Hickory Run SP. | ||
Sunday Aug 22 | ||
Blue - Splits | ||
Thursday Aug 19 | ||
| Trail-Grass Running 51:37 [3] 10.5 km (4:55 / km) | |
| Easy run.
12:23, 2:21, 7:47, 14:30, 9:15, 5:20. | ||
Wednesday Aug 18 | ||
| Trail-Grass Running 49:54 [4] 10.5 km (4:45 / km) | |
| Easy fast run.
11:40, 2:05, 7:28, 14:11, 9:15, 4:39, 0:35. | ||
Tuesday Aug 17 | ||
| Treadmill 45:00 [3] 5.35 mi (8:25 / mi) | |
| Easy run at 7.0/3%. | ||
| Strength 35:00 [3] | |
| A little bit everything. | ||
Sunday Aug 15 | ||
| Note | |
| Signed up for:
Half-Wit Half Marathon 13.1 mile Trail Run, Reading, PA. http://www.pretzelcitysports.com/_wsn/page7.html | ||
| Road Running 1:53:40 [4] 13.1 mi (8:39 / mi) +300m 5:02 / km | |
| 9TH ANNUAL TREK FOR THE DIM, THE HALF-WIT HALF MARATHON 13.1 MILE TRAIL RUN, READING, PA.
Placed 23-rd overall and 4-th in 30-39 age group. | ||
Thursday Aug 12 | ||
| Trail-Grass Running 53:00 [2] 10.5 km (5:03 / km) | |
| Easy slow run. | ||
Wednesday Aug 11 | ||
| Treadmill 45:00 [3] 5.0 mi (9:00 / mi) | |
| Easy run with different incline (3-7%) at 6.5mph. | ||
| Strength 50:00 [3] | |
| Abs, legs, and arms. | ||
Tuesday Aug 10 | ||
| Trail-Grass Running 1:00:54 [3] 13.5 km (4:31 / km) | |
| Easy++ run.
11:45, 2:07, 7:16, 13:28, 8:53, 4:50, 6:00, 5:59, 0:36. | ||
Monday Aug 9 | ||
| Trail-Grass Running 51:06 [3] 10.5 km (4:52 / km) | |
| Easy run.
12:38, 2:19, 7:42, 13:47, 9:14, 4:48, 0:38. | ||
Sunday Aug 8 | ||
| Orienteering 1:23:34 [3] 8.1 km (10:19 / km) +185m 9:16 / km | |
| DVOA event at Iron Hill map: Red = Green + Brown.
Didn't punch last control on the first loop and all e-splits were screwed up from the first control anyway. | ||
Thursday Aug 5 | ||
| Strength 30:00 [2] | |
| A little bit upper body; abs. | ||
| Trail-Grass Running 43:16 [2] 8.6 km (5:02 / km) | |
| Warmup 31:08 (6.3km)/Cooldown - 12:08 (2.3km). | ||
| Track/Repeats 1:00:00 [4] 3.4 km (17:39 / km) | |
| Repeats 4 x (2 x 200m + 1 x 400m) with 200/400m walk between runs. Planned to run at 33 sec. and 70 sec. respectively.
1). 34.28, 33.00, (34.10 + 35.14) = 1:09.24; 2). 32.20, 31.97, (33.77 + 35.42) = 1:09.19; 3). 31.52, 31.92, (34.12 + 34.64) = 1:08.76; 4). 32.54, 31.73, (33.40 + 35.11) = 1:08.51; Was curious if I could break 30 sec. at 200m. after workout. Yes, I did it - 29.85; still far away of my best time 23.8 back to 1986. | ||
Wednesday Aug 4 | ||
| Trail-Grass Running 56:49 [3] 12 km (4:44 / km) | |
| Easy run.
12:20, 2:15, 7:39, 14:05, 13:30, 6:16, 0:43. | ||
Tuesday Aug 3 | ||
| Treadmill 45:00 [3] 5.35 mi (8:25 / mi) | |
| Easy run at different incline:
6.5mph/3.0% - 5 min. (warmup); 7.0mph/3.0% - 5 min.; 1 x (7.0mph @ 7.0% - 5 min. + 3.0% - 5 min.); 2 x (7.0mph @ 5.0% - 5 min. + 3.0% - 5 min.); 7.5mph @ 3.0% - 2 min. 8.0mph @ 3.0% - 2 min. 8.5mph @ 3.0% - 1 min. | ||
| Strength 55:00 [3] | |
| Abs, legs, arms. | ||
Monday Aug 2 | ||
| Trail-Grass Running 1:02:04 [3] 13 km (4:46 / km) | |
| Easy run.
12:20, 2:16, 7:30, 22:27, 4:47, 6:05, 5:59, 0:40. | ||
Sunday Aug 1 | ||
| Orienteering 1:25:49 [2] 9 km (9:32 / km) +205m 8:34 / km | |
| spiked:12/16c | ||
| Easy run, did several big mistakes for about 15-20 min. in total. | ||
Red - Splits | ||