Training Archive: speedyIn the 31 days ending 2005-12-31:
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| 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 | S | ||||||||||||||||||||||||||||||||||||
Thursday Dec 29 | ||
| Note | |
| slept:6.0 (sick) (rest day) | ||
| Ti: 3-4x1mi at T-pace w/1min. rest.
It looks there will be no more training this year ... | ||
| C • Oh dear - you below me on the ... 3 | ||
Wednesday Dec 28 | ||
| Note | |
| slept:7.0 (sick) (rest day) | ||
| R-1: 4-5x(2x200m + 1x400m) at R-pace.
Didn't feel good enough for a jog. | ||
Tuesday Dec 27 | ||
| Trail-Grass Running 36:00 [2] 7.2 km (5:00 / km) | |
| ahr:119 max:125 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy slow run. | ||
Monday Dec 26 | ||
| Note | |
| Week 11. L (up to 25% or 15mi) + strides. | ||
| Trail-Grass Running 1:22:00 [2] 16.4 km (5:00 / km) | |
| ahr:131 max:142 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Longer easy run at VF. | ||
Sunday Dec 25 | ||
| Note | |
| I-1: 2min. hard + 1min. easy + 1min. hard + 30sec. easy + 30sec. hard + 30sec. easy (up to 8% or 10km). Merry Christmas!!! | ||
| Trail-Grass Running 45:00 [2] 5.0 mi (9:00 / mi) +105m 5:15 / km | |
| ahr:125 max:136 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Slow run with Angelica at VF 5 mile loop. Met Randy who joined us. | ||
Saturday Dec 24 | ||
| Note | |
| (rest day) | ||
| Didn't have a chance to get outside for a run. | ||
Friday Dec 23 | ||
| Trail-Grass Running warm up/down 46:00 [3] | |
| ahr:129 max:136 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run as warmup. | ||
| Track/Repeats intervals 20:40 [4] 4 km (5:10 / km) | |
| ahr:134 max:168 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Repeats 5 x (400x400).
1:12.9 (131/151) + 2:57.7; 1:13.9 (144/158) + 2:55.7; 1:14.4 (147/159) + 3:00.3; 1:13.0 (149/164) + 2:58.8; 1:13.4 (155/168) + 2:44.0; Was tired after first interval and thought I should quit, but then decided to get a try for the next one. Did 5 repeats of 8-10 planned. Not too bad for the first set of repeats after long period of time out. And as I see it now, speed was a little bit higher than it should be (~75-77sec.). | ||
| C • Who's got the power? 1 | ||
| Trail-Grass Running warm up/down 18:00 [2] | |
| ahr:131 max:136 slept:6.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run as cool down. | ||
Thursday Dec 22 | ||
| Note | |
| R-2: 8-10x400m at R-pace (up to 5%).
Will try to do repeats tomorrow (it looks like I'll have half a working day). | ||
| Road Running 56:00 [3] 11.75 km (4:46 / km) | |
| ahr:123 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail with 1.5 loop near HS on the grass. | ||
| C • Had to delete training entry a... 1 | ||
Wednesday Dec 21 | ||
| Treadmill hills (Trail Blazer) 45:00 [3] 5.3 mi (8:30 / mi) | |
| ahr:130 max:141 slept:7.0 weight:67.6kg shoes: Salomon XA Pro 3D (2005) | ||
| Max speed 8mph, incline 7%. | ||
| Cross-training hills (Level 7) 30:00 [3] 3.9 mi (7:41 / mi) | |
| max:140 slept:7.0 weight:67.6kg shoes: Salomon XA Pro 3D (2005) | ||
| Kept 70-75rpm. | ||
| Strength 10:00 [2] | |
| slept:7.0 weight:67.6kg shoes: Salomon XA Pro 3D (2005) | ||
| Abs and stretching. | ||
Tuesday Dec 20 | ||
| Treadmill intervals (I-2, incline 2.5%) 45:00 [3] 5.6 mi (8:02 / mi) | |
| ahr:141 max:162 slept:7.0 weight:67.6kg shoes: Saucony Grid | ||
| I-2: set of 4min. hard, 3min. easy (up to 8% or 10k).
Warmup 4.5 min. at 6.5mph. Intervals - 5 sets at 9mph (~6:30 pace) with easy runs at 6mph (first - at 8.6mph, second - at 8.8mph, rest of intervals - at 9mph). Cooldown 8 min. at 6mph. Did slightly shorter workout and with lower speed. | ||
| C • Intervals on the treadmill, eh... 4 | ||
| Cross-training (Reverse, level 7) 20:00 [2] 3.2 mi (6:14 / mi) | |
| ahr:129 max:137 slept:7.0 weight:67.6kg shoes: Saucony Grid | ||
| Reverse program, kept 70rpm. | ||
| Strength 15:00 [2] | |
| ahr:105 max:131 slept:7.0 weight:67.6kg shoes: Saucony Grid | ||
| Abs, arms, stretching. | ||
Monday Dec 19 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Week 10. E. Hm, Christmas shopping day ... | ||
Sunday Dec 18 | ||
| Trail-Grass Running 1:30:00 [3] +295m | |
| ahr:135 max:149 slept:7.0 shoes: Sarva Duotech | ||
| L (up to 25% or 15mi) + strides.
Longer run at VF park with Randy. Rearranged workouts by moving I-2 to be on Tue. and L today. | ||
| C • shoes 2 | ||
Saturday Dec 17 | ||
| Trail-Grass Running 1:00:43 [3] 7.8 mi (7:46 / mi) +180m 4:31 / km | |
| ahr:141 max:154 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run at VF park, 8 mile DVOA training loop. Grass, snow, iced snow, pavement. | ||
Friday Dec 16 | ||
| Road Running 56:00 [3] 12 km (4:40 / km) | |
| ahr:125 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run includes 2 loops around HS on the grass. | ||
Thursday Dec 15 | ||
| Note | |
| Ti: 3-4x1mi at T-pace (6:30-7:00 pace) w/1min. rest.
Ok, decided to give a try and do some systematic training. As source I used Jack Daniels' plan for 5-15k racing. I just want to see if I can get some progress in my running performance which is not bad anyway, but ... sweet memories from my past:)) Let's see, 20 years ago (or so) I was forced to start racing 400m and my first ever time for that distance was around 69 sec. Two weeks later I was doing 59 sec. And now, there is a question: can I currently run under 60 sec.?! Probably, but not sure for 100% ... we'll see later:)) Do I need such speed for orienteering? Hm, for the sprint definetely Yes. And look, my nick on AP is Mr. Speedy. I have to prove it, somehow. | ||
| C • What are all these comments, coach? 7 | ||
| Treadmill intervals (Incline 2.5%) 43:30 [3] 5.5 mi (7:54 / mi) | |
| ahr:144 max:164 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Quality workout.
Warmup at 6.5mph - 9:30. Intervals 4 x (7min. at 8.6mph (6:45 adjusted pace) with 1 min. rest at 5mph). 7:00.8 (145/151) + 1:23.3 7:01.7 (151/156) + 1:18.4 7:03.3 (155/160) + 1:11.5 7:01.4 (159/164) + 2:00 (cooldown) Started promoting Orienteering by wearing my new DVOA O-shirt. We'll see how long will it take for someone to ask me it about?! | ||
| Strength 45:00 [3] | |
| ahr:111 max:131 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Abs, arms, legs. Stretching. | ||
Wednesday Dec 14 | ||
| Treadmill warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| slept:7.0 shoes: Saucony Grid | ||
| Warmup and cooldown at 6.5mph/3%. | ||
| Treadmill (Alpine Crossing) 30:00 [3] 3.75 mi (7:59 / mi) | |
| ahr:132 max:144 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Alpine crossing program: 8.5mph max and 7% incline max. | ||
| Cross-training (Random) 30:00 [3] 4.0 mi (7:30 / mi) | |
| ahr:130 max:141 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Level 7.
This time I kept 70rpm which was more pleasant. | ||
| Strength 12:00 [2] | |
| ahr:102 max:121 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Abs and stretching. | ||
Tuesday Dec 13 | ||
| Treadmill (Trail Blazer) 40:00 [3] 5.06 mi (7:54 / mi) | |
| ahr:134 max:146 slept:7.5 weight:68kg shoes: Saucony Grid | ||
| Trail blazer program: max 7% incline, max 8.5mph.
After I tried this program, running on treadmill is not so borring. Tried to keep same strides (like 80-85 per min.) no matter what speed or incline was. | ||
| Cross-training (Hills, level 7) 30:00 [3] 4.0 mi (7:30 / mi) | |
| ahr:138 max:149 slept:7.5 weight:68kg shoes: Saucony Grid | ||
| Tried to keep 80rpm, but after 15 minutes dropped down to 70rpm. | ||
| Strength 12:00 [2] | |
| max:117 slept:7.5 weight:68kg shoes: Saucony Grid | ||
| Abs, stretching. | ||
| Note | |
| slept:7.5 weight:68kg | ||
| Hot sauna - 20 min.
I think current workout is a good exchange due to cold weather outside (dark and cold ... brrrrr). | ||
| C • 8 | ||
Monday Dec 12 | ||
| Treadmill (Steady) 40:00 [3] 4.8 mi (8:20 / mi) | |
| ahr:135 max:145 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Steady 3% incline.
Warmup/cooldown 10 min. at 6.5mph. Workout 30 min. at 7.5mph | ||
| Cross-training (Hills, level 7) 20:00 [3] 2.5 mi (7:59 / mi) | |
| ahr:136 max:147 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Level 7, Hills. Kept 70-80rpm. 2.5mi. | ||
| Strength 10:00 [3] | |
| ahr:107 max:131 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Abs and stretching. | ||
Sunday Dec 11 | ||
| Orienteering warm up/down 20:00 [2] | |
| shoes: Sarva Duotech | ||
| Warmup and cooldown. | ||
| Orienteering race 44:30 [3] **** 6 km (7:25 / km) +80m 6:57 / km | |
| ahr:159 max:168 spiked:13/14c slept:7.5 shoes: Sarva Duotech | ||
| DVOA, Nockamixon SP, Red.
Lost about 2 min. near #3 where I was confused by extra stone wall (which was on the map but in the reality it looked much longer). Stuck couple times in briars ... I "love" it. | ||
Red - Splits | ||
Saturday Dec 10 | ||
| Trail-Grass Running 1:12:00 [2] 14.4 km (5:00 / km) | |
| ahr:131 max:144 slept:8.5 shoes: Salomon XA Pro 3D (2005) | ||
| Nice sunny morning jog. | ||
Friday Dec 9 | ||
| Road Running 39:00 [3] 8.5 km (4:35 / km) | |
| ahr:132 max:142 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail only. Felt once on ice, but nothing bad, just scratches on my r.knee.
8:47.2, 16:32.5, 3:31.9, 1:17.4, 5:52.8 (36:01.8), 2:58.9. | ||
Thursday Dec 8 | ||
| Road Running 1:00:00 [3] 13 km (4:37 / km) | |
| ahr:134 max:155 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail with 10x(100x100m) strides-intervals near the end.
8:54.2, 16:10.1, 3:23.8, 4:02.4 (32:30.5) 17.8/44, 17.2/48, 16.4/49, 16.8/49, 16.6/50, 16.8/48, 16.4/49, 16.2/50, 16.4/49, 16.3/47. (43:23.7), 8:37.9, 6:10.7(58:12.3), 1:48.3 | ||
Wednesday Dec 7 | ||
| Road Running 38:00 [3] 8 km (4:45 / km) | |
| ahr:129 max:137 slept:6.75 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail.
Was late after work and a little bit tired. And sure it was dark, cold, and windy ... no motivation to run longer ... 9:01.8, 16:48.1, 10:54.5 (36:44.4), 1:16.2. | ||
Tuesday Dec 6 | ||
| Trail-Grass Running (Mixed Trail/Ice/Snow) 1:01:00 [3] 12.5 km (4:53 / km) | |
| ahr:128 max:137 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, slower than yesterday cause paved trail was covered with ice in some places which was very hard to see in darkness and running along trail in wet snow (couple inches) wasn't fun too.
10:05.6, 18:01.2, 3:50.6, 13:29.7, 7:38.2, 6:41.4 (59:46.7), 1:16.8 | ||
Monday Dec 5 | ||
| Trail-Grass Running (Fresh snow) 1:02:00 [3] 13.5 km (4:36 / km) | |
| ahr:133 max:143 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on the grass covered with wet snow. Very soft footing:)) Felt good cause yesterday I didn't run hard. Added 2 different but full loops around HS.
8:58.6, 16:54.8, 3:43.8, 11:56.5, 12:16.1, 0:59.4, 6:09.5 (1:00:58.7), 1:01.6 | ||
Sunday Dec 4 | ||
| Orienteering 1:27:35 [1] ***** 4.95 km (17:42 / km) +225m 14:25 / km | |
| ahr:107 max:135 spiked:8/10c slept:4.5 shoes: Sarva Duotech | ||
| DVOA, French Creek East, jogging/walking Green course with Svetlana.
She did very well for the first time ever participating in orienteering, started jogging strong on the way to the first control wich was down the hill. And stayed jogging/walking for about 1 hour. Then we just walked several last controls. From one point of view it wasn't the best weather and conditions for the first timer, but ... it was awesome: first fresh snow, everything was white, and only you, map, and nature. As Wyatt discribed - in the middle of nowhere! Personaly, I think it was a total blast for her, like one time life experience:) | ||
| C • Wohoo! 11 | ||
| Orienteering (Controls Pick up) 27:25 [3] ***** 3.3 km (8:18 / km) +70m 7:31 / km | |
| ahr:136 max:151 spiked:4/4c slept:4.5 shoes: VJ Integrator 2005 | ||
| DVOA, French Creek East, controls pick up. | ||
Saturday Dec 3 | ||
| Trail-Grass Running 1:01:00 [3] 12.5 km (4:53 / km) | |
| ahr:142 max:154 slept:8.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, sunny and windy but not too cold.
8:40.4, 12:42.2, 10:43.6, 9:07.9, 10:35.2, 8:20.1 (1:00:09.4), 0:51.1 | ||
| C • 2 | ||
Thursday Dec 1 | ||
| Note | |
| New training season starts.
In general plan is to do at least 7hr/40mi/week. | ||
| C • Watch out! 3 | ||
| Trail-Grass Running 1:10:00 [3] 14.74 km (4:45 / km) | |
| ahr:139 max:164 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail and along it on grass with 2 loops around HS area and 5x100m strides: 16.0/48, 16.8/46, 15.7/50, 15.9/48, 15.0/46. | ||