Wednesday Mar 30 |
 | Trail-Grass Running 1:12:30 [2] +15m | |
| ahr:125 max:134 slept:7.0 shoes: Saucony Grid |
| Slow easy run. |
Monday Mar 28 |
| Trail-Grass Running 1:05:36 [3] +15m | |
| ahr:142 max:156 slept:7.5 shoes: Salomon XA Comp |
| Wet conditions, pushed harder to be at home before another rain-storm. |
Saturday Mar 26 |
| Orienteering race 1:05:56 [3] *** 8 km (8:14 / km) +295m 6:58 / km | |
| ahr:152 max:166 slept:7.0 shoes: VJ Integrator |
| DVOA Red course at Brandywine.
One of these days when you cannot push at all no matter how much do you want it. |
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Red - Splits |
Friday Mar 25 |
| Trail-Grass Running 48:00 [3] +5m | |
| ahr:123 max:131 slept:7.5 shoes: Salomon XA Comp |
| Easy run in light rain. |
Thursday Mar 24 |
| Trail-Grass Running 1:11:00 [3] +10m | |
| ahr:129 max:137 slept:7.0 shoes: Salomon XA Comp |
| Easy run. |
Tuesday Mar 22 |
| Trail-Grass Running 1:02:00 [2] +15m | |
| ahr:117 max:124 slept:7.5 (rest day) shoes: Salomon XA Comp |
| Had intensive day at work and needed just a "fresh air". Slow run. |
Monday Mar 21 |
| Trail-Grass Running 1:10:00 [3] 15 km (4:40 / km) +15m 4:39 / km | |
| ahr:127 max:133 slept:7.0 shoes: Salomon XA Comp |
| Easy run. |
Sunday Mar 20 |
| Orienteering race 49:46 [3] 6 km (8:18 / km) +220m 7:01 / km | |
| ahr:152 max:166 slept:8.0 shoes: VJ Integrator |
| Score-O at Warwick county park, PA. Wet condition, some areas are rocky, few briars. Did couple hesitation mistake and one about 2 min. error. |
Saturday Mar 19 |
| Trail-Grass Running long 1:45:00 [2] 18 km (5:50 / km) +20m 5:48 / km | |
| ahr:137 max:147 slept:8.5 shoes: Salomon XA Comp |
| Sunny morning, light wind - perfect for a long run. |
Friday Mar 18 |
| Trail-Grass Running 1:15:00 [3] 16.5 km (4:33 / km) +15m 4:31 / km | |
| ahr:137 max:144 slept:7.5 shoes: Salomon XA Comp |
| Easy run. |
Wednesday Mar 16 |
| Trail-Grass Running 53:30 [3] 12 km (4:28 / km) +10m 4:26 / km | |
| ahr:126 max:133 slept:7.0 shoes: Salomon XA Comp |
| Easy run, was tired after busy day at work ... |
Tuesday Mar 15 |
| Trail-Grass Running 1:01:00 [3] 13.5 km (4:31 / km) +10m 4:30 / km | |
| ahr:127 max:133 slept:7.5 shoes: Salomon XA Comp |
| Easy run. |
Monday Mar 14 |
| Trail-Grass Running 1:03:00 [2] 13 km (4:51 / km) +10m 4:50 / km | |
| ahr:125 max:131 slept:7.5 shoes: Salomon XA Comp |
| Easy run. |
Sunday Mar 13 |
| Road Running warm up/down 11:00 [2] | |
| ahr:125 max:135 slept:7.5 shoes: VJ Integrator |
| Light running before the race. |
| Orienteering race 1:21:59 [3] *** 11.6 km (7:04 / km) +275m 6:19 / km | |
| ahr:153 max:164 slept:7.5 shoes: VJ Integrator |
| Blue course at Hibernia combining 3 courses:
- Brown - 23:44;
- Orange - 25:53;
- Green - 32:22.
Relative time for Red course (Brown+Green) - 56:08.
Sunny day, but windy. |
Saturday Mar 12 |
| Trail-Grass Running long 2:00:00 [2] 20 km (6:00 / km) +40m 5:56 / km | |
| ahr:136 max:146 slept:8.5 shoes: Salomon XA Comp |
| Gorgeous saturday sunny morning ~37-40F, windy. |
Thursday Mar 10 |
| Trail-Grass Running tempo 58:00 [4] 13.5 km (4:18 / km) +10m 4:17 / km | |
| ahr:142 max:158 slept:7.5 shoes: Salomon XA Comp |
| Tempo run at high 3 low 4 intensity. |
Wednesday Mar 9 |
| Trail-Grass Running 59:00 [3] 12 km (4:55 / km) +10m 4:54 / km | |
| ahr:133 max:140 slept:7.5 shoes: Salomon XA Comp |
| Easy run, windy and cold. |
Monday Mar 7 |
| Trail-Grass Running 56:30 [2] 10.5 km (5:23 / km) | |
| ahr:120 max:126 slept:8.0 shoes: Salomon XA Comp |
| Slow easy run. Tired after weekend, but weather forecast for the next several days is not promising. |
Sunday Mar 6 |
| Orienteering (Route Choice) 1:03:58 [3] *** 6.75 km (9:29 / km) +390m 7:21 / km | |
| ahr:140 max:149 slept:7.5 shoes: VJ Integrator |
| DVOA, Nolde EEC, Route Choice training.
1). 2.25km, 150m, 24:23 (avg.138/max.149).
4:09, 2:48, 11:25, 6:01.
2). 2.25km, 130m, 20:18 (avg.140/max.147).
3:46, 2:34, 8:42, 5:16.
3). 2.25km, 110m, 19:17 (avg.140/max.149).
3:26, 2:45, 8:05, 5:01.
Ran three times with similar effort and different route choices. |
| Road Running race 14:38 [4] 3.1 km (4:43 / km) +125m 3:56 / km | |
| ahr:157 max:169 slept:7.5 shoes: VJ Integrator |
| DVOA, Nolde EEC, Trail trial.
8:17, 5:34, 0:47. |
Saturday Mar 5 |
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| Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)
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| Road Running 17:30 [2] | |
| ahr:129 max:153 shoes: Salomon XA Pro 3D (2005) |
| Warmup before three sprints at Norristown. |
| Orienteering race (Sprint) 50:21 [5] *** 8.75 km (5:45 / km) +93m 5:28 / km | |
| ahr:166 max:176 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| DVOA, Norristown State Hospital.
1. Curly, 2.885km, 21m, 15:46 (avg.166/max.176).
Good running speed, lost time at #5, #9, and about 1 min. on the way to #10. Found myself almost in dead end, but was lucky to see passageway.
2. Larry, 3.12km, 39m, 16:59 (avg.166/max.174).
Nice run till #8 at which due to high speed did ~15 sec. mistake. Had a trouble at longest leg #12, stopped couple times to read map.
3. Moe, 2.745km, 33m, 17:36 (avg.165/max.173).
And again, good effort in the beginning. Later got tired and did 20 sec. hesitation mistake.
Recorded my highest heart rate since I got my Polar watch - 176 bpm. |
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Curly (1) - Splits |
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Larry (2) - Splits |
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Moe (3) - Splits |
Thursday Mar 3 |
| Trail-Grass Running 52:08 [3] 11 km (4:44 / km) | |
| ahr:132 max:143 slept:7.5 shoes: Salomon XA Comp |
| Easy run. |
Wednesday Mar 2 |
| Treadmill 55:00 [3] 6.0 mi (9:10 / mi) | |
| ahr:142 max:158 slept:8.0 weight:67.8kg shoes: Saucony Grid |
| Hills like training at steady 6.5 mph speed.
Did 5 min. repeats switching incline between 3%, 5%, and 7%. |
| Strength 20:00 [2] | |
| ahr:120 max:143 slept:8.0 weight:67.8kg shoes: Saucony Grid |
| Abs, legs, arms. |
Tuesday Mar 1 |
| Trail-Grass Running 54:52 [2] 11 km (4:59 / km) | |
| ahr:125 max:134 slept:7.5 shoes: Salomon XA Comp |
| Easy run, ~35 min. snow/muddy trails. |