Training Archive: speedyIn the 31 days ending 2006-07-31:
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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 | ||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Note | |
| Week 15. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:01:00 [3] 12.3 km (4:58 / km) | |
| ahr:126 max:140 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Ran later when it was reasonably warm and not too hot. Started slow for the first half, then picked up speed. | ||
Sunday Jul 30 | ||
| Note | |
| DVOA: Nolde. I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering warm up/down 10:00 [2] | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Warmup before orienteering race. | ||
| Orienteering race 1:01:11 [3] ***** 7.46 km (8:12 / km) +300m 6:50 / km | |
| ahr:152 max:162 spiked:8/13c slept:6.5 shoes: VJ Integrator 2006 | ||
| DVOA meet at Nolde, red course.
Hot and humid. A lot of green around ... But that is not an excuse for all the mistakes and slow time anyway. Lets count: overran #1, lost about 20sec at #2, big time search around #4, 30sec near #5, overran #6 (just wrong reentrant). In general, very slow, could not push uphills. | ||
| Trail-Grass Running warm up/down 12:15 [2] 2.1 km (5:50 / km) | |
| ahr:140 max:150 slept:6.5 shoes: VJ Integrator 2006 | ||
| Cooldown with John F. | ||
| Orienteering 36:30 [2] ***** 3.95 km (9:14 / km) | |
| ahr:131 max:149 spiked:10/11c slept:6.5 shoes: VJ Integrator 2006 | ||
| Controls pickup. | ||
| Orienteering 11:00 [2] ***** 1.75 km (6:17 / km) | |
| ahr:137 max:144 spiked:1/1c slept:6.5 shoes: VJ Integrator 2006 | ||
| Missed one control (wasn't on my way), so, ran back to pick it up. | ||
Red - Splits | ||
Saturday Jul 29 | ||
| Trail-Grass Running (Morning) 50:30 [2] 9.62 km (5:15 / km) | |
| ahr:138 max:149 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| It was already hot when I started and I was moving so slow ... | ||
| C • Heart rate 2 | ||
| Beach Running 34:30 [2] 6.68 km (5:10 / km) | |
| LAte afternoo slow run with Angelica on the beach, hard sand most of the run. | ||
Friday Jul 28 | ||
| Trail-Grass Running 41:00 [3] 8.4 km (4:53 / km) | |
| ahr:127 max:141 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| What a nice evening after all the heat during day and late afternoon rain. Easy run as wamup. | ||
| Trail-Grass Running intervals 9:00 [4] 2.05 km (4:23 / km) | |
| ahr:148 max:167 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Decided to do some speed workout. Did 5 x (185m/225m). Splits:
32 (127/150) + 1:17; 33 (148/159) + 1:18; 33 (149/161) + 1:14; 32 (155/165) + 1:16; 32 (156/167) + 1:12; | ||
| Trail-Grass Running warm up/down 20:00 [2] 3.9 km (5:08 / km) | |
| ahr:139 max:146 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the back home. | ||
Thursday Jul 27 | ||
| Note | |
| Ti: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides. | ||
| Trail-Grass Running 1:00:30 [3] 12.3 km (4:55 / km) | |
| ahr:134 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Opted to do an easy run: warm and humid.
The best running workout you've never done | ||
Wednesday Jul 26 | ||
| Note | |
| L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:00:00 [3] 12.4 km (4:50 / km) | |
| ahr:128 max:136 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Tuesday Jul 25 | ||
| Note | |
| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. | ||
| Trail-Grass Running long 1:40:00 [3] 20.4 km (4:54 / km) | |
| ahr:129 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Longer run with 5x(185m/230m) strides on the grass around fenced field at HS somewhere 70-75min. into the run:
33 (142/153) + 1:24; 33 (139/152) + 1:25; 32 (143/158) + 1:27; 32 (147/161) + 1:22; | ||
Monday Jul 24 | ||
| Note | |
| Week 14. | ||
| Trail-Grass Running 1:02:00 [3] 12.83 km (4:50 / km) | |
| ahr:129 max:140 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Last week was some sort of rest week and now back to normal training schedule. Easy run as usually.
Strange things, I re-twisted my R ankle again same way as Clem did it last Thursday: we ran on trail and he stepped on tree root. Fortunately, nothing bad, no pain. | ||
Friday Jul 21 | ||
| Trail-Grass Running 55:00 [2] 11.15 km (4:56 / km) | |
| ahr:126 max:134 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, humid. | ||
Thursday Jul 20 | ||
| Trail-Grass Running 48:00 [2] 9 km (5:20 / km) | |
| ahr:126 max:142 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media. Easy slow run with Clem and Tom. | ||
| Track/Repeats intervals 15:50 [4] 3.2 km (4:57 / km) | |
| ahr:139 max:166 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Repeats 4 x 400/400m with Clem and Tom at HS track. The plan was to run around 75sec lap, not faster, just a little bit of speed-work for Clem before WOC.
1:12 (147/160) + 2:47; 1:17 (152/158) + 2:35; 1:15 (156/164) + 2:47; 1:15 (156/166) + 2:38; Nice and easy workout. | ||
Wednesday Jul 19 | ||
| Trail-Grass Running 1:00:00 [3] 12.3 km (4:53 / km) | |
| ahr:124 max:137 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, nothing special. | ||
Tuesday Jul 18 | ||
| Trail-Grass Running (Morning) 50:00 [2] 9.84 km (5:05 / km) | |
| slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Nice and warm birthday morning run :) | ||
| C • So is today the actual birthda... 7 | ||
Monday Jul 17 | ||
| Note | |
| (rest day) | ||
| Week 13.
It looks like a good chance for the rest day. Way to hot outside anyway:) | ||
| C • Yes 2 | ||
Sunday Jul 16 | ||
| Trail-Grass Running 52:00 [2] 9.9 km (5:15 / km) +130m 4:56 / km | |
| ahr:133 max:151 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with Clem; hot, hot, hot, ... | ||
| C • Happy birthday! 4 | ||
Green - Splits | ||
Saturday Jul 15 | ||
| Trail-Grass Running warm up/down 46:00 [2] 8.5 km (5:25 / km) | |
| ahr:135 max:156 slept:7.5 shoes: VJ Integrator 2006 | ||
| DVOA Training at Fair Hill.
Warmup with Clem and Eddie while Eric W., Sandy and Dasha were putting out flags for last local mmet Green course. | ||
| Orienteering 40:18 [4] ***** 6.1 km (6:36 / km) | |
| ahr:157 max:168 14c slept:7.5 shoes: VJ Integrator 2006 | ||
| DVOA Training at Fair Hill.
Green course from last local meet. Nice design by Sandy. Unfortunately, my race wasn't good enough. Some problems on the way to #2 and bad corner cut through the "green" on the way to #4. Started race with the sun, in the middle - heavy rain-storm came, and finished again with the sun:) Dasha's splits: 1:12 (1), 5:40 (2), 2:12 (3), 10:45 (4), 1:45 (5), 41:25 (6-Finish). Total time 1:03:00. | ||
| Orienteering warm up/down 21:00 [2] ***** 3 km (7:00 / km) | |
| ahr:139 max:152 slept:7.5 shoes: VJ Integrator 2006 | ||
| DVOA Training at Fair Hill.
Controls pick up with Clem. Tired ... | ||
Friday Jul 14 | ||
| Trail-Grass Running 58:30 [3] 11.85 km (4:56 / km) | |
| ahr:123 max:129 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Once again an easy run. | ||
Thursday Jul 13 | ||
| Trail-Grass Running long 1:47:00 [3] 21 km (5:06 / km) | |
| ahr:139 max:158 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media.
Did long run with Clem, Eddie (yes, Eddie), and Tom. Ran to Ridley and then along creek to the northern part and back same way. Nice woods over there :) GPS track (Right Click->Save Target As) for GoogleEarth. | ||
Wednesday Jul 12 | ||
| Note | |
| R-2: 8-10x400m at R-pace (up to 5%).
Looks like it'll be very hot for tonight training: feels like +97F. | ||
| Trail-Grass Running 1:05:00 [2] 12.8 km (5:05 / km) | |
| ahr:118 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Very humid ... managed to do easy and slow run only. | ||
| C • Uh oh! 2 | ||
Tuesday Jul 11 | ||
| Trail-Grass Running long 1:47:00 [2] 20.75 km (5:09 / km) | |
| ahr:123 max:137 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Weather forecast said it suppose to be hot tonight, but it was just warm. Anyway, changed my plans and did a longer run instead of speed workout. | ||
Monday Jul 10 | ||
| Note | |
| Week 12. L (up to 25% or 15mi) + strides. | ||
| Trail-Grass Running 1:01:00 [3] 12.7 km (4:48 / km) | |
| ahr:126 max:136 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Sunday Jul 9 | ||
| Note | |
| I-2: set of 4min. hard, 3min. easy (up to 8% or 10k).
P.S. Beer Machine 2000. | ||
| Orienteering 1:25:00 [2] ***** 10 km (8:30 / km) | |
| ahr:124 max:147 slept:7.5 shoes: VJ Integrator 2006 | ||
| FC East O-training with Clem. | ||
| C • FC?? 3 | ||
Saturday Jul 8 | ||
| Note | |
| SVO Summer Training Series Event at Great Falls, MD. 4:30 PM. | ||
| Trail-Grass Running 57:00 [3] 11.75 km (4:51 / km) | |
| ahr:131 max:139 slept:8.0 shoes: Salomon XA Pro 3D (2006) | ||
| Felt better than yesterday, ran my normal pace for an easy run. | ||
Friday Jul 7 | ||
| Trail-Grass Running 42:00 [2] 7.5 km (5:36 / km) | |
| ahr:111 max:118 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Tired; slow and easy run. | ||
Thursday Jul 6 | ||
| Note | |
| Ti: 3-4x1mi at T-pace w/1min. rest. | ||
| Trail-Grass Running 1:33:00 [3] 19.3 km (4:49 / km) | |
| ahr:135 max:159 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| DVOA TNT @ Media. Easy/hard (when the power meets the speed - nothing is easy at all) run with Clem and Tom to Ridley Creek park and back. | ||
Wednesday Jul 5 | ||
| Note | |
| R-1: 4-5x(2x200m + 1x400m) at R-pace. | ||
| Trail-Grass Running 43:00 [3] 8 km (5:22 / km) | |
| ahr:124 max:130 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| What a nice rainy evening:)) Could not miss such opportunity, easy run as warm up before first interval session since February. | ||
| Track/Intervals intervals 25:00 [4] 4.8 km (5:12 / km) | |
| ahr:135 max:162 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Did have a clear plan for interval session; did 3 x (200m+200m+400m) with 200/400m rest.
34 (1:28) + 35 (1:30) + 1:13 (2:46) 35 (1:35) + 35 (1:34) + 1:14 (3:00) 35 (1:35) + 35 (1:38) + 1:16 (2:34) | ||
| C • 3 min/km intervals... nice... 1 | ||
| Trail-Grass Running warm up/down 17:00 [2] 3.1 km (5:29 / km) | |
| ahr:125 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown after intervals on the way back home. | ||
Tuesday Jul 4 | ||
| Note | |
| slept:8.0 | ||
| Speaking of two-wheeled transportation, thanks to the WorldWatch Institute, we now know the truth: the bicycle is the world's most energy-efficient (in calories) form of transportation. Comparing energy used per passenger-mile (calories), they found that a bicycle needed only 35 calories, whereas a car expended a whopping 1,860. Bus and trains fell about midway between, and walking still took 3 times as many calories as riding a bike the same distance. They also looked at a measurement called: "Persons per hour that one meter-width-equivalent right-of-way can carry". In this case the train scored tops with 4,000 persons, but "autos in mixed traffic" still managed the worst rating with only 170 people. Bikes did pretty well, relative to cars, achieving 1,500 persons per hour. The stats also inferred that cycling contributes to a nation's health; they found that only 1% of urban travel in the US was by bicycle, a country with 30.6% of adults considered obese. This contrasted with the Netherlands where 28% of urban travel was via a bike, and only 10% were obese. Damn you, video games! | ||
| Trail-Grass Running tempo 57:00 [3] 12.5 km (4:34 / km) | |
| ahr:136 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy tempo run between two thunderstorms. Nice and not so hot as it was during the day. | ||
Monday Jul 3 | ||
| Trail-Grass Running 1:04:00 [2] 12.7 km (5:02 / km) | |
| ahr:125 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, late evening. | ||
| Note | |
| Week 11. L (up to 25% or 15mi) + strides. | ||
Sunday Jul 2 | ||
| Event: JWOC 2006 | ||
| Note | |
| DVOA: French Creek North. | ||
| Orienteering 1:45:19 [3] ***** 13.48 km (7:49 / km) +385m 6:50 / km | |
| ahr:154 max:169 spiked:20/22c slept:7.0 shoes: VJ Integrator 2006 | ||
| DVOA French Creek North, Blue course. | ||
Blue - Splits | ||
Saturday Jul 1 | ||
| Note | |
| (rest day) | ||
| Some manor left knee pain forced to take a rest day. | ||