Training Archive: speedyIn the 31 days ending 2005-07-31:
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| 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 | S | S | ||||||||||||||||||||||||||||||
Sunday Jul 31 | ||
| Orienteering 43:18 [3] **** 5.3 km (8:10 / km) +225m 6:44 / km | |
| ahr:151 max:162 shoes: Salomon XA Pro 3D (2005) | ||
| Mt. Misery rerun.
Easy pace through the course, one bigger buble at #6. | ||
Saturday Jul 30 | ||
| Trail-Grass Running warm up/down 17:00 [2] | |
| ahr:120 max:131 shoes: Salomon XA Pro 3D (2005) | ||
| Warmup. | ||
| Road Running race (Road) 24:46 [5] 4.0 mi (6:11 / mi) vdot: 52.9 | |
| ahr:169 max:185 shoes: Salomon XA Pro 3D (2005) | ||
| 10th Jersey Genesis Triathlon in Port Republic, NJ: last leg - 4 mile road run.
Team of three: Mike (swim), Jeff (bike), and I (run). Jeff just called me - we won second place in MMM relay category (40th place overall; started 76th after swim+bike). Greate effort and outcome:) Started dead-heads count, but after first 20 or so decided just to run. Only one guy managed to pass me around half a mile till the finish. Was able to stay with him and keep the pace, but didn't push too hard (kept in minds upcoming O-week). P.S. After yesterday morning incident didn't sleep well. Splits: Lap Time Lap Time HR Max Avg Min Dist min/km 1. 0:06:02.4 0:06:02.4 168 169 164 132 1.609 3:45 2. 0:12:33.2 0:06:30.8 171 172 170 167 1.609 4:02 3. 0:19:09.7 0:06:36.5 173 173 171 166 1.609 4:06 4. 0:21:47.2 0:02:37.5 170 173 171 169 0.804 3:15 5. 0:24:46.8 0:02:59.6 185 185 168 169 0.805 3:43 Last mile split 05:37.9 I reached my personal highest recorded HR - 185. Official time is 24:35 (12th overall out of 248 and 1st overall out of 25 in relay category). | ||
Friday Jul 29 | ||
| Note | |
| slept:4.0 | ||
| Planned morning jog canceled, probably whole day now is destroyed. Bad things happen sometimes ...
Someone broke into my condo this night around 4:15AM. My brand new laptop, PPC, and all software CDs (just imagine everything - installation CDs, archives, backups, copies, ...) are gone :(( I was a little bit lucky, cause woke up and heard some noises on the first floor, and my digital camera stays with me:) Police used dog to track traces from my backyard, which led to some neighbour down on my street, searched his house (couple hours later), but nothing was found. I lost a lot, basically the most important are data and software. Conclusion: need a better lock on my backdoor; never make your home office on the first floor; keep archives separately from other stuff; install security system; get home/rental insurance. Now, have to change a lot of passwords ... All archives useless cause they are gone. | ||
| C • That naski 3 | ||
Thursday Jul 28 | ||
| Trail-Grass Running 50:00 [2] 9.5 km (5:16 / km) | |
| ahr:117 max:126 slept:6.5 shoes: Saucony Grid | ||
| Easy run.
06:35.7, 10:49.8 (04:14.1), 22:30.3 (11:40.5), 34:01.8 (11:31.5), 40:45.4 (06:43.6), 50:00.0 (09:14.6). | ||
Wednesday Jul 27 | ||
| Note | |
| 6PM: +34C, 55% -> Heat Index +39C. | ||
| Trail-Grass Running 1:12:00 [2] 13.5 km (5:20 / km) | |
| ahr:130 max:140 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy swim-run; by the end +28C, 55% -> Heat Index +30C.
09:47.8 (09:47.8), 23:28.8 (13:41.0), 34:59.9 (11:31.1), 44:51.4 (09:51.5), 56:02.0 (11:10.6), 1:12:00.7 (15:58.7). | ||
Tuesday Jul 26 | ||
| Trail-Grass Running (Morning) 30:00 [2] 5.6 km (5:21 / km) | |
| ahr:116 max:124 slept:7.0 shoes: Saucony Grid | ||
| Easy run. +24C, 94%.
06:36.0 (06:36.0), 09:42.9 (03:06.9), 20:41.5 (10:58.6), 30:00.4 (09:18.9). | ||
| Trail-Grass Running (Easy + Tempo) 55:00 [3] 11.5 km (4:47 / km) | |
| ahr:131 max:144 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run for first 15 min., then tempo with HR 138-141. +32C, 74%.
11:03.9 (11:03.9), 21:59.9 (10:56.0), 30:58.1 (08:58.2), 40:59.7 (10:01.6), 50:17.6 (09:17.9), 55:00.6 (04:43.0). | ||
Monday Jul 25 | ||
| Trail-Grass Running 48:30 [3] 9.8 km (4:57 / km) | |
| ahr:121 max:129 slept:6.0 shoes: Saucony Grid | ||
| Easy run. +27C, 77%.
06:24.7 (06:24.7), 10:34.5 (04:09.8), 21:58.6 (11:24.1), 39:42.4 (17:43.8), 48:30.3 (08:47.9). | ||
Sunday Jul 24 | ||
| Event: DVOA Valley Forge Mt. Misery | ||
| Orienteering race 50:50 [3] **** 5.3 km (9:35 / km) +250m 7:46 / km | |
| ahr:151 max:160 slept:7.0 shoes: VJ Integrator 2005 | ||
| DVOA meet at Valley Forge Mt. Misery. Missed #3, but punched #12 twice:)) | ||
Red - Splits | ||
Red - Splits | ||
Saturday Jul 23 | ||
| Event: QOC: Summer Short Series Annapolis Sprint | ||
| Trail-Grass Running (Morning) 1:03:30 [3] 13 km (4:53 / km) | |
| ahr:133 max:165 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run w/strides (5 x (~33sec w/1:30 rest)).
Lap Time Lap Time HR Max Avg Min 1. 0:10:25.0 0:10:25.0 120 126 2. 0:21:47.4 0:11:22.4 129 133 3. 0:31:30.2 0:09:42.8 132 135 4. 0:41:15.1 0:09:44.9 133 138 ---vvv--- Strides ---vvv--- 1. 00:32.7 155 153 146 135 R. 01:32.3 131 155 141 130 2. 00:32.9 154 154 147 131 R. 01:31.6 134 159 146 134 3. 00:32.5 164 160 148 134 R. 01:29.0 142 164 151 142 4. 00:32.8 159 159 153 142 R. 01:28.1 146 162 153 144 5. 00:32.3 164 159 155 147 R. 01:29.1 143 165 155 144 ---^^^ Strides ---^^^--- 5. 0:53:40.5 0:02:12.1 139 143 141 138 6. 0:58:12.1 0:04:31.6 139 144 141 137 7. 1:03:30.5 0:05:18.4 143 144 141 139 | ||
Friday Jul 22 | ||
| Trail-Grass Running 42:30 [3] 8.5 km (5:00 / km) | |
| ahr:122 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Shorter easy run. +30C, 54%.
10:19.7, 21:24.1 (11:04.4), 27:53.5 (06:29.4), 34:04.3 (06:10.8), 37:34.5 (03:30.2), 42:30.4 (04:55.9). | ||
| C • He's back... 2 | ||
Thursday Jul 21 | ||
| Trail-Grass Running (Morning) 30:00 [2] 6 km (5:00 / km) | |
| ahr:117 max:125 slept:7.0 shoes: Saucony Grid | ||
| Easy run. +25C, 71%.
06:24.3, 09:30.1 (03:05.8), 20:48.7 (11:18.6), 24:35.8 (03:47.1), 30:00.6 (05:24.8). | ||
| Trail-Grass Running warm up/down 55:00 [2] 10.5 km (5:14 / km) | |
| ahr:122 max:132 slept:7.0 shoes: Saucony Grid | ||
| Warmup: 38:00 (HR 122 avg/132 max).
Cooldown: 17:00 (HR 133 avg/139 max). | ||
| Track/Intervals intervals 13:55 [4] 2.8 km (4:58 / km) | |
| ahr:140 max:164 slept:7.0 shoes: Saucony Grid | ||
| Intervals 2x(2x200m + 1x400m w/200m jog), +32, ~50%. My first speed work in the last 2 month.
Splits every 200m: Lap Lap Time HR Max Avg Min Dist min/km 1. 00:35.8 150 150 134 112 200 2:59 R. 01:29.1 119 150 132 119 200 7:25 2. 00:36.1 155 155 139 119 200 3:00 R. 01:28.2 122 156 134 122 200 7:21 3. 00:37.7 156 156 142 122 200 3:08 3. 00:38.1 159 160 159 157 200 3:10 3. 01:15.8 (400m total time) R. 01:26.5 127 156 138 126 200 7:12 4. 00:35.9 158 158 145 127 200 2:59 R. 01:37.0 123 158 137 122 200 8:05 5. 00:35.8 158 158 142 123 200 2:59 R. 01:32.9 129 159 141 128 200 7:44 6. 00:38.1 160 160 147 129 200 3:10 6. 00:37.8 145 164 163 161 200 3:09 6. 01:15.9 (400m total time) R. 01:27.2 123 156 137 124 200 7:16 | ||
Wednesday Jul 20 | ||
| Trail-Grass Running (Morning) 34:00 [3] 6.7 km (5:04 / km) | |
| ahr:122 max:133 slept:7.0 shoes: Saucony Grid | ||
| Easy run. + 26C, 77%
06:24.2, 09:22.3 (02:58.1), 17:22.2 (07:59.9), 25:11.6 (07:49.4), 28:52.4 (03:40.8), 34:00.6 (05:08.2) | ||
| Trail-Grass Running 1:28:15 [3] 17.5 km (5:03 / km) +20m 5:01 / km | |
| ahr:130 max:142 slept:7.0 shoes: Saucony Grid | ||
| Longer easy run. +32C, 44%.
0:08:12.1, 0:23:57.8 (15:45.7), 0:30:59.3 (07:01.5), 0:43:59.5 (13:00.2), 0:54:40.8 (10:41.3), 1:03:49.5 (09:08.7), 1:14:12.1 (10:22.6), 1:23:25.5 (09:13.4), 1:28:15.7 (04:50.2). | ||
Tuesday Jul 19 | ||
| Trail-Grass Running (Tempo) 57:00 [3] 11.5 km (4:57 / km) +10m 4:56 / km | |
| ahr:133 max:146 slept:6.5 shoes: Saucony Grid | ||
| More tempo like run than easy. +30C, 74% (feels like +36C).
06:25.4, 10:39.8 (04:14.4), 21:56.0 (11:16.2), 31:17.0 (09:21.0), 42:08.3 (10:51.3), 52:03.2 (09:54.9), 57:00.8 (04:57.6). | ||
Monday Jul 18 | ||
| Trail-Grass Running (Morning) 33:00 [3] 6.55 km (5:02 / km) | |
| ahr:125 max:135 slept:6.5 shoes: Saucony Grid | ||
| Happy "21st" Birthday morning run:)) Muggy and hot even in the morning. | ||
| C • You're very mature for your age ;) 3 | ||
| Trail-Grass Running 58:00 [3] 11.5 km (5:03 / km) +10m 5:01 / km | |
| ahr:128 max:137 slept:6.5 shoes: Saucony Grid | ||
| Easy run. Still muggy +30C, 76%.
06:36.8, 10:42.4 (04:05.6), 22:14.1 (11:31.7), 32:07.8 (09:53.7), 43:03.4 (10:55.6), 52:59.2 (09:55.8), 58:00.6 (05:01.4). | ||
Sunday Jul 17 | ||
| Orienteering warm up/down (Flags setup) 15:45 [3] 2.1 km (7:30 / km) +60m 6:34 / km | |
| ahr:136 max:151 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Ridley Sprint I flags setup. | ||
| Orienteering race 15:33 [5] **** 2.5 km (6:13 / km) +60m 5:33 / km | |
| ahr:165 max:174 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Ridley Sprint I rerun chasing Angelica.
Extremely muggy in low +30C. | ||
| Orienteering race 17:27 [4] **** 2.75 km (6:21 / km) +105m 5:20 / km | |
| ahr:156 max:170 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Ridley Sprint II rerun and flags pickup. | ||
| Orienteering warm up/down 17:00 [2] 2.2 km (7:44 / km) +70m 6:40 / km | |
| ahr:142 max:150 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Ridley Sprint I flags pickup. | ||
Friday Jul 15 | ||
| Trail-Grass Running (Morning) 33:00 [2] **** 6.4 km (5:09 / km) | |
| ahr:126 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run with O-puzzle; muggy +26C, 82%.
Splits: 6:31, 4:02, 13:28, 3:50, 5:10. | ||
| Trail-Grass Running 1:01:00 [2] **** 11.8 km (5:10 / km) +10m 5:09 / km | |
| ahr:133 max:143 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run with O-puzzle (look at control location sample, run for awhile, then try to find it on the map). Muggy: +29C, 80%.
Splits: 6:09, 4:05, 11:22, 9:43, 10:49, 10:08, 8:46. | ||
| Note | |
| All week my HR is slightly higher for the same effort. Probably because of muggy conditions (and 4 days out of training with low amount of sleep). | ||
Thursday Jul 14 | ||
| Trail-Grass Running 1:00:00 [2] 11.5 km (5:13 / km) +10m 5:12 / km | |
| ahr:128 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, still muggy +28C, 80%.
Splits: 10:43, 10:01, 8:22, 11:02, 9:52, 10:00. | ||
Wednesday Jul 13 | ||
| Trail-Grass Running (Morning) 35:00 [2] 6.7 km (5:13 / km) | |
| ahr:128 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. Muggy, but not too bad +25C.
Splits: 26:07, 3:43, 5:10. | ||
| Trail-Grass Running long 1:33:00 [2] 17.5 km (5:19 / km) +15m 5:17 / km | |
| ahr:131 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy longer run. Muggy: +30C, 87%
Splits: 24:43, 7:35, 14:21, 10:34, 8:51, 11:01, 10:26, 5:30. | ||
| C • He's back! 2 | ||
Tuesday Jul 12 | ||
| Trail-Grass Running 56:00 [2] 10.8 km (5:11 / km) | |
| ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run.
Splits: 10:38, 30:03, 10:06, 5:13. | ||
Monday Jul 11 | ||
| Note | |
| slept:3.0 | ||
| Too tired ... and sleepy. | ||
| C • Looking good. 4 | ||
Sunday Jul 10 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Rest day, out of town (friend wedding in Vegas). | ||
Saturday Jul 9 | ||
| Note | |
| slept:3.0 (rest day) | ||
| Rest day, out of town (friend wedding in Vegas). | ||
Friday Jul 8 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Heavy T-storm interrupted my planned morning jog. So, one more rest day ... cause I'll leave town in the evening. | ||
Thursday Jul 7 | ||
| Trail-Grass Running (Morning) 38:00 [2] 7.5 km (5:04 / km) +10m 5:02 / km | |
| ahr:121 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run; humid, but cool. | ||
| Trail-Grass Running (Evening) 53:00 [3] 10.8 mi (4:54 / mi) +10m 3:02 / km | |
| ahr:116 max:124 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Wednesday Jul 6 | ||
| Note | |
| slept:7.0 (rest day) | ||
| It was humid and hot and I had few things to do ... will run next day in the morning instead. | ||
Tuesday Jul 5 | ||
| Trail-Grass Running 52:30 [3] 11 km (4:46 / km) +10m 4:45 / km | |
| ahr:121 max:133 slept:7.0 shoes: Saucony Grid | ||
| Easy run under rain. | ||
Monday Jul 4 | ||
| Trail-Grass Running 53:40 [2] +95m | |
| ahr:115 max:144 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run with Wyatt at VF along Schuyikill river. Several strides. | ||
Sunday Jul 3 | ||
| Event: Indenpendence O' Day - Sprints | ||
| Orienteering (Flags Setup) 35:00 [2] **** | |
| slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| DVOA Ridley Creek Sprint 1 flags/e-punches setup. | ||
| Road Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup. | ||
| Orienteering race 20:35 [4] **** 2.75 km (7:29 / km) +65m 6:42 / km | |
| ahr:155 max:166 slept:7.0 shoes: VJ Integrator | ||
| DVOA Ridley Creek Sprint 2. Did one mistake ~2min. | ||
| Orienteering race 23:33 [4] *** 3.2 km (7:22 / km) +90m 6:27 / km | |
| ahr:151 max:163 slept:7.0 shoes: VJ Integrator | ||
| DVOA Willows Sprint 3. Missed control #11. | ||
| Orienteering race 19:14 [5] *** 3.2 km (6:01 / km) +100m 5:12 / km | |
| ahr:158 max:167 slept:7.0 shoes: VJ Integrator | ||
| DVOA Willows Sprint 4 (reverse). | ||
| Trail-Grass Running warm up/down 20:00 [2] *** | |
| shoes: VJ Integrator | ||
| Controls pickup at Willows. | ||
SPRINT/Stage 1 - Splits | ||
SPRINT/Stage 1 - Splits | ||
SPRINT/Stage 2 - Splits | ||
SPRINT/Stage 2 - Splits | ||
SPRINT/Stage 3 - Splits | ||
Saturday Jul 2 | ||
| Trail-Grass Running (Morning) 55:00 [3] | |
| ahr:129 max:140 slept:7.0 shoes: Saucony Grid | ||
| Easy run. | ||
| Course Hiking (Setup) 1:00:00 [1] **** | |
| shoes: Salomon XA Pro 3D (2005) | ||
| DVOA Ridley Creek Sprint 1 stakes setup. | ||
| Orienteering warm up/down 19:11 [3] **** 2.57 km (7:28 / km) +75m 6:31 / km | |
| ahr:142 max:152 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| DVOA Ridley Creek Sprint 1 course easy run. | ||
| Orienteering race 16:12 [4] **** 2.57 km (6:18 / km) +70m 5:33 / km | |
| ahr:158 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| DVOA Ridley Creek Sprint 1 test run. | ||
Friday Jul 1 | ||
| Trail-Grass Running 45:30 [3] | |
| ahr:119 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, finished just before T-storm. | ||