Training Archive: speedyIn the 31 days ending 2004-12-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| 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 | H | F | |||||||||||||||||||||||||||||
Thursday Dec 30 | ||
| Note | |
| Out to Toronto for New Year celebration. | ||
Wednesday Dec 29 | ||
| Trail-Grass Running 1:00:00 [3] 13 km (4:37 / km) | |
| ahr:136 max:154 shoes: Salomon XA Comp | ||
| Easy tempo run, includes 3 full loops around High school.
12:00, 3:49, 12:20, 12:30, 12:11, 7:09. | ||
Sunday Dec 26 | ||
| Trail-Grass Running 2:00:00 [3] 22 km (5:27 / km) +300m 5:06 / km | |
| ahr:133 max:153 shoes: Salomon XA Comp | ||
| Valley Forge, Mt.Joy to Fatlands and back with Clem. | ||
Saturday Dec 25 | ||
| Trail-Grass Running 1:21:24 [3] 16 km (5:05 / km) | |
| ahr:135 max:144 slept:9.0 shoes: Salomon XA Comp | ||
| Christmas Day easy run, gorgeous sunny day.
8:55, 24:18, 38:02, 10:09. | ||
Friday Dec 24 | ||
| Trail-Grass Running 51:49 [3] 11 km (4:43 / km) | |
| ahr:138 max:147 shoes: Salomon XA Comp | ||
| Easy tempo run.
11:58, 2:16, 7:50, 6:00, 2:55, 15:04, 5:47. | ||
Wednesday Dec 22 | ||
| Trail-Grass Running 1:20:22 [3] 15 km (5:21 / km) | |
| ahr:128 max:135 shoes: Salomon XA Comp | ||
| Easy run, includes 5 loops around High school.
8:30, 12:34, 13:03, 12:57, 12:58, 13:08, 7:11. | ||
Tuesday Dec 21 | ||
| Treadmill (Hills training) 1:05:00 [3] 6.5 mi (10:00 / mi) | |
| ahr:143 max:161 shoes: Saucony Grid | ||
| Different incline between 3% and 8% at steady 7.0mph speed. | ||
| Strength 20:00 [3] | |
| shoes: Saucony Grid | ||
| Abs and stretching. | ||
Monday Dec 20 | ||
| Treadmill 21:21 [3] 2.5 mi (8:31 / mi) | |
| shoes: Saucony Grid | ||
| Speed up training at 3%.
6.5 mph - 5 min. (warmup) 7.0 mph - 10 min. 7.5 mph - 6:50 min. Then treadmill got broken .... | ||
| Treadmill 44:22 [3] 6.5 mi (6:48 / mi) | |
| shoes: Saucony Grid | ||
| Speed up training, part II.
7.0 mph - 4:22 min. 7.5 mph - 10 min. 8.0 mph - 10 min. 8.5 mph - 5 min. 7.5 mph - 5 min. 7.0 mph - 10 min. | ||
| Strength 51:21 [3] | |
| shoes: Saucony Grid | ||
| Abs, legs, arms including 5 min. stretching at the end. | ||
Saturday Dec 18 | ||
| Orienteering 1:31:20 [3] 7.7 km (11:52 / km) +580m 8:37 / km | |
| ahr:143 max:162 slept:7.0 shoes: VJ Integrator | ||
| SVO meet at Camp Mack, Blue. | ||
Blue - Splits | ||
Thursday Dec 16 | ||
| Treadmill (Hills simulation) 1:00:00 [3] 6.86 mi (8:44 / mi) | |
| shoes: Saucony Grid | ||
| Hills run simulation at steady 7mph speed:
3% - 5 min (warmup @ 6.5 mph); 1x(3%-5min. + 5%-10min.); 3x(3%-5min. + 7%-5min.); 1x(3%-5min. + 5%-5min.) @ 6mph. | ||
| Strength 20:00 [3] | |
| shoes: Saucony Grid | ||
| Abs, stretching. | ||
Wednesday Dec 15 | ||
| Treadmill 50:00 [3] 6.2 mi (8:04 / mi) | |
| ahr:141 max:159 shoes: Saucony Grid | ||
| Intervals like at 3%.
2 x (5 min. @ 6.5 mph / 15 min. @ 8.0 mph); 1 x (5 min. @ 6.5 mph / 5 min. @ 8.0 mph). | ||
| Strength 18:00 [3] | |
| ahr:100 max:122 shoes: Saucony Grid | ||
| Abs and stretching. | ||
Tuesday Dec 14 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| ahr:136 max:153 shoes: Saucony Grid | ||
| Easy run at 3%:
6.5 mph - 5 min. (); 7.0 mph - 15 min. (126/140); 7.5 mph - 10 min. (144/149); 6.5 mph - 5 min. (140/146); 7.0 mph - 5 min. (143/147); 7.5 mph - 5 min. (148/153). | ||
| Strength 45:00 [3] | |
| ahr:111 max:138 shoes: Saucony Grid | ||
| Abs, legs, arms. | ||
Sunday Dec 12 | ||
| Orienteering 12:59 [4] 1.95 km (6:39 / km) +40m 6:02 / km | |
| ahr:158 max:167 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, sprint. | ||
| Orienteering 41:06 [4] 6.1 km (6:44 / km) +135m 6:04 / km | |
| ahr:152 max:162 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, red course. | ||
| Trail-Grass Running 24:30 [2] 3 km (8:10 / km) +135m 6:40 / km | |
| shoes: VJ Integrator | ||
| Jogging at Fair Hill with Wyatt. | ||
| Trail-Grass Running 10:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup before sprint at Iron Hill. | ||
SPRINT - Splits | ||
Red - Splits | ||
Saturday Dec 11 | ||
| Trail-Grass Running 1:08:47 [3] 14 km (4:55 / km) | |
| ahr:131 max:138 shoes: Salomon XA Comp | ||
| Easy run in the morning. | ||
| Orienteering 56:30 [2] 6.25 km (9:02 / km) +70m 8:34 / km | |
| ahr:127 max:142 shoes: Salomon XA Comp | ||
| Valey Forge - Fatlands: red course rerun with Wyatt. | ||
| Orienteering 1:00:53 [2] 6.25 km (9:44 / km) +75m 9:11 / km | |
| ahr:120 max:143 shoes: Salomon XA Comp | ||
| Valley Forge - Fatlands: red course rerun backward. | ||
Wednesday Dec 8 | ||
| Trail-Grass Running 1:07:26 [2] 13 km (5:11 / km) | |
| ahr:127 max:135 shoes: Salomon XA Comp | ||
| Slow easy run includes 3.95 HS loops.
09:02 (121/128) 13:10 (125/129) 13:12 (127/134) 13:11 (129/133) 12:25 (130/135) 06:27 (128/133) | ||
Tuesday Dec 7 | ||
| Treadmill 45:00 [3] 5.25 mi (8:34 / mi) | |
| ahr:140 max:157 slept:6.5 shoes: Saucony Grid | ||
| Easy run at 3%:
6.5 mph - 5 min. (119/129) 7.0 mph -10 min. (130/136) 7.5 mph -10 min. (144/152) 8.0 mph - 5 min. (154/157) 7.0 mph - 5 min. (150/154) 6.5 mph - 5 min. (146/149) 6.0 mph - 5 min. (140/146) | ||
| Strength 35:00 [3] | |
| ahr:114 max:141 | ||
| Abs, legs, arms. | ||
Monday Dec 6 | ||
| Trail-Grass Running 1:51:00 [2] 20.7 km (5:22 / km) | |
| ahr:125 max:133 shoes: Salomon XA Comp | ||
| Slow easy run.
Didn't plan to do long run ... but the weather was so nice. Ran 7 loops around High school territory. 9:03, 13:35, 13:34, 13:25, 13:33, 13:10, 13:27, 13:35, 7:39. | ||
Sunday Dec 5 | ||
| Orienteering 1:32:11 [3] 8.5 km (10:51 / km) +335m 9:04 / km | |
| ahr:146 max:164 shoes: VJ Integrator | ||
| DVOA meet @ Brandywine Creek SP, DE - Blue course.
Slow at the beginning, big mistake at control #6 (time lost ~10-11 min.), then better. Lost ~1.5 min. near #12. A lot of bad route choices, hesitations near controls. | ||
Blue - Splits | ||
Saturday Dec 4 | ||
| Trail-Grass Running 1:00:18 [2] | |
| ahr:132 max:140 | ||
| Easy run, gorgeous sunny morining. | ||
Thursday Dec 2 | ||
| Trail-Grass Running 1:08:54 [2] 13.5 km (5:06 / km) | |
| ahr:126 max:132 | ||
| Slow easy run, dark and cold ... | ||
Wednesday Dec 1 | ||
| Treadmill 1:00:00 [4] 7.5 mi (7:59 / mi) | |
| ahr:143 max:159 | ||
| Incline 2.5%
6.5 mph - 5 min. (118/129); 7.0 mph - 10 min. (131/134); 7.5 mph - 10 min. (139/143); 8.0 mph - 10 min. (149/153); 8.5 mph - 5 min. (155/157); 7.0 mph - 5 min. (147/154); 6.5 mph - 4 min. (141/144); 8.0 mph - 5 min. (152/157); 8.5 mph - 4 min. (158/159); 7.0 mph - 2 min. (146/157); | ||
| Strength 45:00 [3] | |
| ahr:111 max:135 | ||
| Abs, legs, arms. | ||