Training Archive: speedyIn the 31 days ending 2006-01-31:
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| 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 | T | |||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Note | |
| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k.
| ||
| Treadmill warm up/down 20:00 [2] 2.2 mi (9:05 / mi) | |
| ahr:125 max:138 rhr:47 shoes: Saucony Grid | ||
| Warmup and cooldown at 6.5mph with 2.5% incline. | ||
| Treadmill intervals 45:00 [3] 9 km (5:00 / km) | |
| ahr:142 max:161 rhr:47 slept:7.0 weight:67.1kg shoes: Saucony Grid | ||
| Intervals 5 x (5min. hard (8.5mph/4% ==> ~6:05/mi pace) plus 4 min. rest (6mph/2%)). | ||
| Cross-training hills (Hills, level 7) 30:00 [3] 4.2 mi (7:08 / mi) | |
| ahr:123 max:136 rhr:47 slept:7.0 weight:67.1kg shoes: Saucony Grid | ||
| Hills program, kept 70rpm.
After today's workout was so wet than decided to skip strength exercises. Instead went to hot sauna for 10 min. | ||
| Stretching 5:00 [1] | |
| Stretching plus balance at stability disk (GoFit). | ||
| Note | |
| January totals:
-------------------------------- 16hr 20min. - Running (trail/grass/pavement); 06hr 35min. - Orienteering; 04hr 45min. - Treadmill (easy/intervals); 03hr 10min. - Cross/Arc-trainer ; 02hr 38min. - Track (intervals/repeats); 01hr 58min. - Strength/stretching; -------------------------------- 35hr 26min. | ||
Monday Jan 30 | ||
| Note | |
| Week 16. L (up to 25% or 2hr) + strides. | ||
| Road Running 1:11:00 [3] 14.5 km (4:54 / km) | |
| ahr:128 max:166 rhr:46 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run plus 4 x (200x200m) strides in the middle. Foggy.
34.2 + 1:14.3 34.5 + 1:30.1 32.2 + 1:27.6 (was chasing HS students:)) 33.6 + 1:17.0 | ||
Sunday Jan 29 | ||
| Event: QOC - Great Falls, MD | ||
| Note | |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Trail-Grass Running warm up/down 22:30 [3] 4.5 km (5:00 / km) +45m 4:46 / km | |
| ahr:133 max:145 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Warmup on way to Mt. Misery from VF Welcome Center. | ||
| Orienteering 37:42 [4] ***** 5.25 km (7:11 / km) +205m 6:00 / km | |
| ahr:150 max:158 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Mt. Misery Red course rerun. | ||
| Trail-Grass Running warm up/down 17:30 [3] 3.5 km (5:00 / km) +45m 4:42 / km | |
| ahr:139 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Cooldown on the way from Mt. Misery back to VF Welcome center. | ||
Saturday Jan 28 | ||
| Trail-Grass Running 1:15:00 [2] 15 km (5:00 / km) +305m 4:32 / km | |
| ahr:127 max:148 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run at VF with Angelica. Added two hills - Mt. Misery and Mt. Joy - doing 8 mile loop. | ||
Friday Jan 27 | ||
| Note | |
| rhr:48 slept:6.75 | ||
| Was curious what is my rest HR, so, checked in the morning. | ||
| Road Running 55:00 [2] 11 km (5:00 / km) | |
| ahr:119 max:124 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Slow easy run. | ||
Thursday Jan 26 | ||
| Note | |
| T* - Steady 20-min. (5k) tempo run at T-pace, plus 4x200 R.
Due to windy and colder weather visited local GYM. | ||
| Treadmill warm up/down 25:00 [2] 2.75 mi (9:05 / mi) | |
| slept:6.5 weight:67.4kg shoes: Saucony Grid | ||
| Warmup (15min., HR 119/125) and cooldown (10min., HR 136/141) at 6.5mph with 2.5% incline. | ||
| Treadmill tempo 20:00 [3] 5 km (4:00 / km) | |
| ahr:152 max:161 slept:6.5 weight:67.4kg shoes: Saucony Grid | ||
| Tempo run at 8.0mph with 4.5% incline. | ||
| Cross-training hills (Hills, level 5) 30:00 [2] 3.4 mi (8:49 / mi) | |
| ahr:122 max:138 slept:6.5 weight:67.4kg shoes: Saucony Grid | ||
| Easy workout using Hills program at level 5. Kept 75rpm. | ||
| Strength 17:00 [3] | |
| ahr:102 max:129 slept:6.5 weight:67.4kg shoes: Saucony Grid | ||
| Abs, arms, and stretching. | ||
Wednesday Jan 25 | ||
| Treadmill warm up/down 15:00 [2] 1.65 mi (9:05 / mi) | |
| ahr:121 max:129 slept:6.0 weight:68kg shoes: Saucony Grid | ||
| Warmup (10min.) and cooldown (5min.) at 6.5mph with 2.5% incline. | ||
| Treadmill hills (Trail Blazer) 30:00 [3] 4.3 mi (6:58 / mi) | |
| ahr:130 max:141 slept:6.0 weight:68kg shoes: Saucony Grid | ||
| Max 8mph and 8% incline. Felt very good. | ||
| C • You are a beast! 9 | ||
| Arc-Trainer hills (Hill Intervals) 30:00 [3] 1.6 mi (18:44 / mi) | |
| ahr:124 max:133 slept:6.0 weight:68kg shoes: Saucony Grid | ||
| All cross trainers were taken and only one similar machine was available. Used first time ever Arc Trainer: standard Hill Intervals program at level 7. | ||
| Strength 40:00 [3] | |
| ahr:98 max:125 slept:6.0 weight:68kg shoes: Saucony Grid | ||
| Abs, arms, legs and stretching. Did about 75% of usual workout. | ||
Tuesday Jan 24 | ||
| Note | |
| I-1: Repeated 5 x 1k-1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. | ||
| Road Running warm up/down 35:00 [2] 7.05 km (4:58 / km) | |
| ahr:124 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run as warmup. | ||
| Track/Intervals intervals 33:30 [4] 7.2 km (4:39 / km) | |
| ahr:139 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Intervals: 4 x 5 min. (1300m) with 3-4 min. recovery jog (500m).
4:53.5 (144/153) + 3:32.1 (min 114); 5:05.9 (146/153) + 3:25.6 (min 115); 5:02.3 (146/154) + 3:26.8 (min 116); 4:55.5 (149/156) + 3:08.3 (min 118). Ran a little bit slower than suppose to. Didn't feel strong enough to run faster. And probably there should be one more set of intervals too. | ||
| C • slower? 2 | ||
| Road Running warm up/down 16:00 [2] 3.15 km (5:05 / km) | |
| ahr:126 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run home. | ||
Monday Jan 23 | ||
| Note | |
| Week 15. L (up to 25% or 2hr) + strides. | ||
| Road Running 1:01:30 [3] 13 km (4:44 / km) | |
| ahr:126 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail plus 2 full loops around HS. | ||
Sunday Jan 22 | ||
| Event: QOC - Great Falls, VA & VA State Champs | ||
| Note | |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering (Score-Photo) 45:00 [2] ***** +90m | |
| ahr:120 max:138 (rest day) shoes: VJ Integrator | ||
| DVOA Presidents Champs - fun photo-score-O. No comments, just fun. | ||
Saturday Jan 21 | ||
| Trail-Grass Running 1:08:00 [3] 13.7 km (4:58 / km) +230m 4:35 / km | |
| ahr:137 max:153 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run at VF park, started slower and then picked up speed. | ||
Friday Jan 20 | ||
| Road Running 1:00:00 [2] 12.5 km (4:48 / km) | |
| ahr:122 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Slower easy run, 2 loops around HS. | ||
Thursday Jan 19 | ||
| Note | |
| Ti: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides. | ||
| C • nu kak? 4 | ||
| Trail-Grass Running warm up/down 36:00 [2] 7 km (5:09 / km) | |
| ahr:121 max:126 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Left work earlier and had a chance to run on the grass next to paved trail. | ||
| Track/Intervals intervals 29:08 [3] 6.8 km (4:17 / km) | |
| ahr:150 max:158 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Repeated 4 x 1600m with 1 min. rest (~110m jog).
Splits every 400m: 1:31.1(135/146)+1:32.7(146/149)+1:32.8(151/152)+1:33.6(152/152) = 6:10.2; 1:31.1(144/151)+1:35.1(153/155)+1:34.0(156/157)+1:33.5(157/158) = 6:13.7; 1:30.6(147/156)+1:36.0(155/155)+1:36.9(156/157)+1:36.1(155/157) = 6:19.6; 1:31.4(146/154)+1:36.3(154/156)+1:36.6(155/156)+1:36.4(154/155) = 6:20.7; | ||
| Track/Intervals intervals 8:38 [4] 1.6 km (5:24 / km) | |
| ahr:139 max:158 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Strides 4 x 200x200m:
33.8 (138/150) + 1:39.2; 34.1 (140/156) + 1:39.6; 34.0 (141/156) + 1:36.3; 34.2 (140/158) + 1:26.6; | ||
| Road Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| ahr:135 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Ran home. | ||
Wednesday Jan 18 | ||
| Cross-training (Hills, level 7) 30:00 [3] 3.8 mi (7:53 / mi) | |
| ahr:124 max:144 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Was able to keep 75-80rpm cause started fresh. | ||
| Treadmill (Trail Blazer) 30:00 [3] 3.43 mi (8:44 / mi) | |
| ahr:138 max:150 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Setup: max 8mph/8%. | ||
| Strength 34:00 [3] | |
| ahr:109 max:136 slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Abs, legs, and arms. | ||
| Stretching 5:00 [1] | |
| slept:7.0 weight:68kg shoes: Saucony Grid | ||
| Several stretching exercises. | ||
Tuesday Jan 17 | ||
| Note | |
| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. | ||
| Treadmill intervals 1:00:00 [3] 7.1 mi (8:26 / mi) | |
| ahr:143 max:164 slept:7.0 weight:67.1kg shoes: Saucony Grid | ||
| Today's workout was suitable for treadmill plus forecast wasn't promissing.
1. Warmup 10 min. at 6.5mph/3%. 2. Intervals: 5 x (5min. hard at 8.5mph + 4min. easy at 5.5mph with steady incline 3.5%). 3. Cooldown 5 min. at 6.5mph/2.5%. | ||
| Cross-training hills (Level 7.) 25:00 [3] 3.6 mi (6:56 / mi) | |
| ahr:140 max:150 slept:7.0 weight:67.1kg shoes: Saucony Grid | ||
| Kept 75-78rpm for the first 17min., then dropped down to 65-70rpm.
After this I was sweating a lot, my shorts and T-shirt were extremely wet and I looked like from the pool ... | ||
Monday Jan 16 | ||
| Note | |
| Week 14. | ||
| Note | |
| slept:7.0 (rest day) | ||
| Feel light pain in right ankle again. Will dedicate extra time for study ... | ||
| C • Where's j-man?
Long time, no ... 2 | ||
Sunday Jan 15 | ||
| Note | |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering 1:31:30 [3] ***** 12 km (7:38 / km) +645m 6:01 / km | |
| ahr:137 max:148 26c slept:8.0 shoes: VJ Integrator | ||
| DVOA VF Blue course rerun backwards. Windy and cold. Did it very easy. | ||
| C • I didn't know you ran that cou... 2 | ||
Saturday Jan 14 | ||
| Note | |
| L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:02:00 [3] 12.5 km (4:58 / km) +175m 4:38 / km | |
| ahr:129 max:152 slept:8.0 shoes: Salomon XA Pro 3D (2005) | ||
| Slow to easy to I-pace run at VF with Angelica.
We ran together for ~42 min. at my slow pace, then I added one more loop at easy pace with some intervals-like legs by the end. It was windy all the way and getting colder by the end. | ||
Friday Jan 13 | ||
| Road Running 56:00 [3] 11.9 km (4:42 / km) | |
| ahr:130 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Just easy run on paved trail with 1.5 loop around HS.
Ran over 100km for last 7 days! | ||
Thursday Jan 12 | ||
| Road Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
| ahr:120 max:127 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, warmup. | ||
| Track/Intervals tempo 19:55 [3] 5 km (3:59 / km) | |
| ahr:147 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| 20 min. tempo run on track. Planned to run about 12 loops, but did half a loop extra.
Splits every 400m: 1:28.8, 1:34.9, 1:35.5, 1:34.7, 1:36.1, 1:36.2, 1:36.5, 1:37.2, 1:37.3, 1:37.4, 1:36.4, 0:48.3; Splits every km: 3:51.6, 3:58.4, 4:00.5, 4:02.3, 4:02.1; Jogged 3:17 (400m) after tempo workout. | ||
| Track/Repeats intervals 8:49 [4] 1.6 km (5:31 / km) | |
| ahr:135 max:157 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Repeats 4x200m with 200m jog.
34.3 (129/150) + 1:39.9 34.6 (137/154) + 1:39.8 34.3 (137/155) + 1:39.9 34.0 (140/157) + 1:32.3 | ||
| Road Running warm up/down 15:00 [2] 3 km (5:00 / km) | |
| ahr:131 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run home. | ||
Wednesday Jan 11 | ||
| Road Running 58:30 [3] 12.2 km (4:48 / km) | |
| ahr:124 max:131 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
Tuesday Jan 10 | ||
| Road Running 40:36 [3] 8.5 km (4:47 / km) | |
| ahr:126 max:136 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. | ||
| Track/Intervals intervals 25:24 [3] 5.5 km (4:37 / km) | |
| ahr:139 max:157 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Initial plan was to do at least 4x1.2k intervals at 4:30. First thought was not to do any intervals at all cause was tired during easy run on the way to the track. But then remembered DVOA TNT and decided to give a try (and another reason was a nice weather).
Intervals: 1200/1000/800/600m. 4:27.1 (146/152) + 3:53.4 (600m); 3:45.7 (150/155) + 3:15.4 (500m); 2:57.1 (149/156) + 2:34.5 (400m); 2:08.4 (147/157) + 2:22.4 (400m). I hope next week I'll be able to run full workout at normal speed. Polar foot pod doesn't measure properly distance for such kind of workouts: but as a "reference" to relative speed - it's OK. | ||
| C • HR Max? 13 | ||
| Road Running 15:00 [3] 3 km (5:00 / km) | |
| ahr:131 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run home. | ||
| C • A meet planning... 7 | ||
Monday Jan 9 | ||
| Note | |
| Week 13. | ||
| Road Running 35:00 [2] 6.8 km (5:09 / km) | |
| ahr:122 max:129 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. Could not miss such warm day +15C!!! | ||
| Road Running (Track) 5:00 [3] 1.2 km (4:10 / km) | |
| slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Ran on track to perform Polar foot pod calibration. | ||
| C • Wow. The Polar foot-pod calib... 2 | ||
| Road Running 18:00 [3] 3.7 km (4:52 / km) | |
| ahr:128 max:133 slept:6.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run home. | ||
Sunday Jan 8 | ||
| Orienteering 1:19:40 [3] ***** 12 km (6:38 / km) +580m 5:21 / km | |
| ahr:153 max:164 26c slept:8.0 shoes: VJ Integrator | ||
| DVOA Blue course rerun at VF park with Clem. Dasha and Angelica did first half of the course. | ||
Blue - Splits | ||
Saturday Jan 7 | ||
| Orienteering 2:21:00 [3] ** 23 km (6:08 / km) +645m 5:23 / km | |
| ahr:142 max:166 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Long easy run with Clem, John WW, and Angelica from VF park on the Horseshoe trail out and back.
On the way out were pleased to see Wyatt at "water stop", stopped for 1:30. At approximately 10.5km mark dropped Angelica and John and ran with Clem for ~10 min. more, it took us 1:18:00 with intensity of 2. Way back was faster and we spent 1:02:00 or so. | ||
Thursday Jan 5 | ||
| Note | |
| R-2: 8-10x400m at R-pace (up to 5%). | ||
| Road Running 35:00 [3] 7.5 km (4:40 / km) | |
| ahr:132 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail and grass along it. | ||
| Track/Intervals intervals 31:44 [4] 6.4 km (4:57 / km) | |
| ahr:143 max:168 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Repeats 8 x (400x400m).
1:17.4 (150/159) / 2:34.0 1:18.9 (153/164) / 2:41.5 1:17.5 (155/167) / 2:37.2 1:16.2 (156/167) / 2:41.6 1:16.6 (155/166) / 2:39.0 1:17.5 (155/168) / 2:45.1 1:17.3 (155/167) / 2:42.4 1:19.0 (156/168) / 2:43.0 Was wearing Polar foot pod. It wasn't calibrated since I used it last winter and all laps got some discrepancy: intervals avg. ~350m and slow run - ~440m. Total discrepancy was -300m out of 6.4km. Next time will try to calibrate it and see results then. Main goal was to see speed/pace chart together with HR curve. | ||
| Road Running warm up/down 18:00 [2] 3.5 km (5:09 / km) | |
| ahr:136 max:143 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, cooldown. | ||
Wednesday Jan 4 | ||
| Road Running 55:00 [3] 11.7 km (4:42 / km) | |
| ahr:135 max:143 slept:5.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail with 2 loops (full+half) around HS. | ||
Tuesday Jan 3 | ||
| Treadmill warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| ahr:118 max:127 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Warmup at 6.5mph/3%. | ||
| Treadmill hills (Trail Blazer) 30:00 [3] 3.4 mi (8:49 / mi) | |
| ahr:136 max:148 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Trail Blazer program: max 8mph/8%. | ||
| Cross-training hills 45:00 [3] 6.1 mi (7:22 / mi) | |
| ahr:126 max:141 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Hills program: level 7. | ||
| Strength 17:15 [3] | |
| ahr:103 max:133 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Abs, stretching. | ||
| C • All right you're back! No mor... 2 | ||
Monday Jan 2 | ||
| Note | |
| Week 12. L (up to 25% or 15mi) + strides. | ||
Sunday Jan 1 | ||
| Note | |
| I-2: set of 4min. hard, 3min. easy (up to 8% or 10k). Happy New Year!!! | ||