Training Archive: speedyIn the 31 days ending 2005-01-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||
Sunday Jan 30 | ||
| Road Running 10:00 [2] | |
| shoes: Salomon XA Comp | ||
| Warmup. | ||
| Road Running 35:20 [4] 5.2 mi (6:47 / mi) +110m 3:58 / km | |
| ahr:158 max:157 slept:7.0 weight:68.5kg shoes: Salomon XA Comp | ||
| Ran one loop at VF with Wyatt. Started fast enough but was passed later on by Wyatt. Was more cautioned on downhills (half an inch of fresh snow on trail with some icy areas under). Tried to catch Wyatt on the second half, but ... not this time. Is Wyatt in good shape?! Or am I in "bad"?!
Anyway, good run. | ||
Thursday Jan 27 | ||
| Treadmill 1:00:00 [3] 7.2 mi (8:20 / mi) | |
| ahr:138 max:151 slept:5.0 weight:68.5kg shoes: Saucony Grid | ||
| Did steady run at 3% incline:
10 min. @ 7.0 mph - warmup; 40 min. @ 7.5 mph; 10 min. @ 6.5 mph - cooldown. Treadmill randomly stopped 3 times, switched to another one, but same issue came up. I think there is some interference between Polar 625X HRM I use and treadmills:(( | ||
| Strength 30:00 [3] | |
| ahr:100 max:133 slept:5.0 weight:68.5kg shoes: Saucony Grid | ||
| Arms, abs, stretching. | ||
Wednesday Jan 26 | ||
| Treadmill 1:00:00 [3] 7.6 mi (7:53 / mi) | |
| ahr:145 max:163 shoes: Saucony Grid | ||
| Intervals like at steady 3% incline:
5 min. @ 6.5 mph - warmup; 3 x (10 min. @ 8mph + 5 min. @ 6.5mph); 1 x (5 min. @ 8mph + 5 min. @ 6.5mph); | ||
| Strength 26:00 [3] | |
| ahr:108 max:128 shoes: Saucony Grid | ||
| Abs, a little bit arms, stretching. | ||
Tuesday Jan 25 | ||
| Treadmill 1:07:30 [3] 7.5 mi (9:00 / mi) | |
| ahr:147 max:165 shoes: Saucony Grid | ||
| Hills training at steady 7mph speed.
4.5 min. @ 3% 6.5 mph - warmup; 2 x (5 min. @ 3% + 10 min. @ 5%); 2 x (5 min. @ 3% + 5 min. @ 7%); 1 x (5 min. @ 3% + 3 min. @ 9%); 5 min. @ 3% 6.5 mph - cool down. | ||
| Strength 50:00 [3] | |
| ahr:114 max:147 shoes: Saucony Grid | ||
| Abs, legs, arms, stretching. | ||
Saturday Jan 22 | ||
| Road Running 12:00 [2] | |
| ahr:122 max:141 shoes: Salomon XA Comp | ||
| Warmup. | ||
| Orienteering (Sprint, Park-O) 26:30 [3] +65m | |
| ahr:149 max:158 shoes: Salomon XA Comp | ||
| Sprint like with Wyatt. | ||
| Orienteering (Sprint, Park-O) 22:10 [3] +65m | |
| ahr:151 max:158 shoes: Salomon XA Comp | ||
| Same, but backward. | ||
Thursday Jan 20 | ||
| Treadmill (Hills training) 1:00:00 [3] 6.5 mi (9:13 / mi) | |
| ahr:138 max:154 shoes: Saucony Grid | ||
| Run at steady 7mph speed.
5 min - warmup at 6.5 mph/3%; 2 x (5 min. - 3% + 10 min. - 5%); 2 x (5 min. - 3% + 5 min. - 7%); 5 min. - cooldown at 6.5 mph/3%. | ||
| Strength 20:00 [2] | |
| ahr:99 max:123 shoes: Saucony Grid | ||
| Abs and arms (slightly). | ||
Wednesday Jan 19 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| ahr:141 max:155 shoes: Saucony Grid | ||
| Steady 3% incline:
5 min. - 6.5 mph (warmup); 10min. - 7.0 mph; 10min. - 7.5 mph; 5 min. - 8.0 mph; 10min. - 7.0 mph; 5 min. - 6.5 mph. | ||
| Strength 25:00 [3] | |
| ahr:110 max:134 shoes: Saucony Grid | ||
| Abs, legs, arms, stretching. | ||
Tuesday Jan 18 | ||
| Note | |
| slept:2.5 (rest day) | ||
| Was back after A-meet just after 4AM. No any training for today ... | ||
Monday Jan 17 | ||
| Orienteering 21:05 [3] 2.86 km (7:22 / km) +130m 6:00 / km | |
| ahr:152 max:162 slept:8.0 shoes: VJ Integrator | ||
| Alabama A-meet, Day 3, sprint. | ||
| Road Running 15:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup. | ||
Sprint - Splits | ||
Sunday Jan 16 | ||
| Orienteering 1:51:17 [4] 11.92 km (9:20 / km) +570m 7:32 / km | |
| ahr:153 max:171 slept:8.0 shoes: VJ Integrator | ||
| Alabama A-meet, Day 2, classic. | ||
| Road Running 20:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup. | ||
Blue - Splits | ||
Saturday Jan 15 | ||
| Event: US Team Fundraiser 3-day | ||
| Orienteering 45:42 [4] 4.79 km (9:32 / km) +300m 7:16 / km | |
| ahr:160 max:169 slept:8.0 shoes: VJ Integrator | ||
| Alabama A-meet, Day 1, WRE, middle. | ||
| Road Running 20:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup. | ||
M21 WRE - Splits | ||
Friday Jan 14 | ||
| Orienteering 45:00 [2] | |
| shoes: VJ Integrator | ||
| Alabama A-meet model course. | ||
| Note | |
| slept:2.0 | ||
| Arrived at hotel around 2PM local time. | ||
Wednesday Jan 12 | ||
| Trail-Grass Running 1:01:39 [3] 13 km (4:45 / km) | |
| ahr:128 max:137 shoes: Salomon XA Comp | ||
| Easy run.
12:44, 16:14, 12:44, 12:55, 7:02. | ||
Tuesday Jan 11 | ||
| Treadmill 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| ahr:143 max:161 slept:7.0 shoes: Saucony Grid | ||
| Light hills training.
5 min - 6.5 mph @ 3% (warmup); 5 x ((5 min. - 3%) + (5 min. - 5%)) at 7 mph; 5 min. - 6.5 mph @ 3% (cooldown); | ||
| Strength 50:00 [3] | |
| ahr:114 max:138 shoes: Saucony Grid | ||
| Abs, legs, arms, stretching. | ||
Monday Jan 10 | ||
| Trail-Grass Running 50:53 [2] 9 km (5:39 / km) | |
| ahr:122 max:129 shoes: Salomon XA Comp | ||
| Easy slow run. | ||
Sunday Jan 9 | ||
| Orienteering 53:37 [4] 9.5 km (5:39 / km) +235m 5:01 / km | |
| ahr:154 max:165 slept:7.0 shoes: Salomon XA Comp | ||
| Valley Forge, Mt. Joy - training course designed by Wyatt. | ||
| Orienteering 37:14 [3] 6 km (6:12 / km) +125m 5:37 / km | |
| ahr:146 max:154 slept:7.0 shoes: Salomon XA Comp | ||
| Flags picking up. | ||
Friday Jan 7 | ||
| Trail-Grass Running 1:00:35 [3] 13 km (4:40 / km) | |
| ahr:132 max:141 shoes: Salomon XA Comp | ||
| Easy run.
12:15, 3:54, 13:31, 12:32, 13:32, 5:50. | ||
Wednesday Jan 5 | ||
| Treadmill 50:00 [3] 6.0 mi (8:20 / mi) | |
| ahr:149 max:172 slept:7.0 shoes: Saucony Grid | ||
| Speed training at 3% incline:
6.5 mph - 5 min. warmup (120/128); 7.0 mph - 5 min. (135/140) 7.5 mph - 5 min. (142/148) 8.0 mph - 5 min. (151/157) 8.5 mph - 5 min. (161/165) 9.0 mph - 5 min. (169/172) 5.0 mph - 5 min. rest (143/169) Hills: 6.5 mph/3% - 5 min. (149/152) 6.5 mph/5% - 5 min. (157/158) 6.5 mph/3% - 5 min. (153/158) There was to hot in gym; was too tired ... | ||
| Strength 35:00 [3] | |
| ahr:113 max:146 shoes: Saucony Grid | ||
| Half of usual training: abs, legs, arms, and stretching at the end. | ||
Tuesday Jan 4 | ||
| Trail-Grass Running 1:04:16 [3] 13 km (4:57 / km) | |
| ahr:131 max:141 slept:7.0 shoes: Salomon XA Comp | ||
| Easy run.
12:44, 3:58, 13:09, 13:26, 13:29, 7:30. | ||
Monday Jan 3 | ||
| Trail-Grass Running 1:08:09 [2] 13 km (5:15 / km) | |
| ahr:124 max:131 slept:6.0 shoes: Salomon XA Comp | ||
| Easy slow run in the evening; 3 loops around High school.
13:17, 4:20, 14:00, 14:10, 14:14, 8:08 | ||
Sunday Jan 2 | ||
| Note | |
| Will be back late night. | ||
| Stretching 50:00 [3] | |
| Ice skating in Toronto. Just for fun. | ||