Training Archive: speedyIn the 31 days ending 2006-08-31:
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| 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 | W | H | ||||||||||||||||||||||||||||||||
Thursday Aug 31 | ||
| Note | |
| (rest day) | ||
| Vacation starts. Trip to Toronto. | ||
Wednesday Aug 30 | ||
| Trail-Grass Running 59:00 [3] 12.88 km (4:35 / km) | |
| ahr:27 max:144 slept:6.0 shoes: Saucony Grid | ||
| Easy run; felt a little bit tired, but then picked up the pace and was really surprised with PR for my regular trails loop. Today was definetely cooler than in the past 2-3 months. | ||
Tuesday Aug 29 | ||
| Trail-Grass Running 1:04:00 [2] 12.83 km (4:59 / km) | |
| ahr:122 max:132 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another easy and slow run, this time under rain. Felt tired. | ||
| Note | |
| Yeah, that is sweeeeet (Gurkha or Balkan MK6?!) | ||
Monday Aug 28 | ||
| Note | |
| Week 19. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 54:00 [2] 10.63 km (5:05 / km) | |
| ahr:119 max:126 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Recovery run after yesterday's long run. | ||
Sunday Aug 27 | ||
| 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 long 2:52:00 [2] 18.0 mi (9:32 / mi) | |
| slept:8.0 shoes: Salomon XA Pro 3D (2006) | ||
| Headed up to Perkiomen Trail for a run with Angelica; started from Oaks going for ~9mi till RT-73. Probably 10-15% on paved trails or roads. After finishing decided to run back (used my GU) to make our workout equal. Was really tired for the last 3 miles. Next time should bring water (camelback or bottle?).
Unfortunately I forgot my FR-305, so, no total distance (only approximation), no HR. It was long time since I did long runs. | ||
| C • losi eshio ne vse perevelis' 1 | ||
Saturday Aug 26 | ||
| Event: QOC Summer Short Series Sprints | ||
| Trail-Grass Running 1:00:00 [3] 12.9 km (4:39 / km) | |
| ahr:132 max:144 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Late afternoon easy (faster pace) run. Regular loop. | ||
Friday Aug 25 | ||
| Trail-Grass Running 1:02:00 [3] 12.9 km (4:48 / km) | |
| ahr:124 max:132 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run, same loop as usually. It looks like I started slower (which was a plan) but then somehow I ended up running normal pace (or may be even slightly faster). | ||
Thursday Aug 24 | ||
| Note | |
| Ti*: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides.
Target pace training | ||
| C • That seems like a good article... 2 | ||
| Trail-Grass Running warm up/down 45:00 [3] 8.87 km (5:04 / km) | |
| ahr:126 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT @ Media, warming up with j-man. | ||
| Track/Intervals intervals 25:57 [4] 4.95 km (5:15 / km) | |
| ahr:142 max:170 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT @ Media, intervals session at HS track 12 x 200m/~200m, started as a relay team, then alone. I ran with Dasha and Sandy, other team was Clem, Anne, and Randy, and spare team - Eric W., Jim, Tom.
Splits: ============== 34 (127/150) + 1:39; 33 (142/157) + 1:36; 33 (148/162) + 1:34; 33 (150/163) + 1:37; 34 (148/161) + 1:38; 32 (149/164) + 1:39; 32 (152/167) + 1:36; 34 (148/162) + 1:29; 33 (151/166) + 1:30; 35 (148/162) + 1:48; 34 (145/160) + 1:37; 30 (151/169) + 1:24; ============== | ||
| Trail-Grass Running warm up/down 2:30 [2] 0.47 km (5:19 / km) | |
| ahr:128 max:134 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the to parking lot. | ||
Wednesday Aug 23 | ||
| Trail-Grass Running 1:02:00 [3] 12.68 km (4:53 / km) | |
| ahr:126 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Didn't have enough time for longer run, did only usual loop. | ||
Tuesday Aug 22 | ||
| 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 1:01:00 [3] 12.83 km (4:45 / km) | |
| ahr:129 max:142 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| It's nice to be back home and run again at sea level ... no headache and heavy legs :) Regular loop, felt good. | ||
Monday Aug 21 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Week 18. L (up to 25% or 2hr) + strides. Probably will consider rest day for today. | ||
Sunday Aug 20 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2006 | ||
| Warmup with Greg B. | ||
| Orienteering race 1:47:37 [4] ***** 15.29 km (7:02 / km) +410m 6:12 / km | |
| ahr:138 max:154 spiked:18/20c shoes: VJ Integrator 2006 | ||
| Day 2, US Champs at Buena Vista, CO.
Same comment according to map printout quality, bad color scheme, really hard to see details on the run. As it was predicted, it suppose to be more technically and phisically harder race than yesterday. And it was ... Generally I was moving faster than day before, but still, some hills I walked. Ran more or less clearly, except #8 were I lost about 2-3 min. (found #9 first). And the biggest issue I had with #19, it was so close to the finish and maybe I just lost concentration which costed me of 5 min. I enjoyed my race, satisfied with performance and navigation. !!! I love this terrain and would like to come back dispute high altitude !!! | ||
| C • Thanks 3 | ||
Blue Day 2 - Splits | ||
Saturday Aug 19 | ||
| Event: US Classic 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. | ||
| Trail-Grass Running warm up/down 30:00 [2] | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Warmup before and cooldown after Day 1 at US Champs in Buena Vista, CO with Greg B. | ||
| Orienteering race 1:28:47 [4] ***** 11.78 km (7:32 / km) +480m 6:16 / km | |
| ahr:144 max:155 spiked:18/20c shoes: VJ Integrator 2006 | ||
| Day 1, US Champs at Buena Vista, CO.
That was my second time I ran in Colorado. Year ago I could not run for the first 4 days and only last, 5th day, was reasonably good. So, I was ready to face with high altitude "pefomance" issue. Couple pills at night before and in the morning helped with headache, but my legs were "heavy" ... It wasn't too bad, except #3 were I made some parallel error close to the control, just wrong reentrant (I should check my compass). Everything else was on the slow side, walked almost all uphills. And sure I had some hesitation near famous #13, but was some sort lucky to find it from first attempt. Other comment will go to the poor map printout: color scheme was really NOT good. On other side, I realised that map scale was 1:15000 only after I finished. Hm, it didn't affect my navigation! | ||
Blue day1 - Splits | ||
Friday Aug 18 | ||
| Note | |
| (rest day) | ||
| Trip to Buena Vista, Colorado. | ||
| C • Go Speedy! 4 | ||
Thursday Aug 17 | ||
| Note | |
| T* - Steady 20-min. tempo run at T-pace, plus 4x200 R. | ||
| Trail-Grass Running 1:10:00 [3] 14.45 km (4:51 / km) | |
| ahr:132 max:162 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with 5 strides after 2/3 into regular summer loop. Splits for strides:
32 (145/155) + 1:16; 33 (148/157) + 1:16; 32 (149/159) + 1:17; 33 (149/159) + 1:15; 32 (153/162) + 1:13; | ||
Wednesday Aug 16 | ||
| Trail-Grass Running 1:00:00 [3] 12.74 km (4:43 / km) | |
| ahr:127 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Was late after off-site meeting and did run my usual loop instead of longer run planned for tonight. Anyway, opted for higher pace and did well. | ||
Tuesday Aug 15 | ||
| 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 46:00 [3] 9.56 km (4:49 / km) | |
| ahr:124 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Some sort of warmup/easy run. | ||
| Trail-Grass Running intervals 10:00 [4] 2.44 km (4:06 / km) | |
| ahr:146 max:158 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Once again short intervals 10 x (30sec./30sec.) on the grass. Averaged 158m with 85m rest. | ||
| Trail-Grass Running warm up/down 15:00 [3] 3.05 km (4:55 / km) | |
| ahr:132 max:138 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the way home. | ||
Monday Aug 14 | ||
| Note | |
| Week 17. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:00:00 [2] 11.7 km (5:08 / km) | |
| ahr:120 max:127 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy and slow recovery run. Right ankle is not happy today after yesterday rocky orienteering, but still OK. | ||
Sunday Aug 13 | ||
| Note | |
| DVOA: French Creek East, E-punch. I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering race 1:34:58 [3] ***** 13.06 km (7:16 / km) +300m 6:31 / km | |
| ahr:148 max:168 spiked:16/17c slept:7.5 shoes: VJ Integrator 2005 | ||
| DVOA meet at FCE. Nice weather and reasonably good run except one control where I lost about 15 min. | ||
| C • Indeed! 2 | ||
| Orienteering (Pick Up) 18:50 [2] ***** 2.6 km (7:15 / km) | |
| ahr:130 max:149 spiked:3/3c slept:7.5 shoes: VJ Integrator 2005 | ||
| Controls pick up after meet. | ||
Blue - Splits | ||
Saturday Aug 12 | ||
| Trail-Grass Running 57:00 [3] 12.36 km (4:37 / km) | |
| ahr:132 max:143 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Had to work in the morning; ran after noon, felt good enough and pace was even faster than yesteday ... I really didn't push too hard, just kept steady pace. | ||
Friday Aug 11 | ||
| Note | |
| There is something to think it about (look at intervals times, impressive): http://www.attackpoint.org/viewlog.jsp/user_1276/p... | ||
| C • da uz 3 | ||
| Trail-Grass Running 59:00 [4] 12.75 km (4:38 / km) | |
| ahr:28 max:140 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Was thinking at the begining to run for 45 min. only, easy and slow. But then I was moving at higher pace and felt good. | ||
Thursday Aug 10 | ||
| 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 37:00 [3] 7.3 mi (5:04 / mi) | |
| ahr:130 max:148 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media with Clem, Tom, Randy, and Eddie. | ||
| Trail-Grass Running intervals 8:00 [4] 1.97 km (4:04 / km) | |
| ahr:154 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media. Short 8 x 30sec./30sec. intervals on the grass. Avg. 150/90m. | ||
| Trail-Grass Running 42:00 [3] 8.45 km (4:58 / km) | |
| ahr:145 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media, run back to the parking lot. | ||
Wednesday Aug 9 | ||
| Trail-Grass Running long 1:39:00 [3] 20.5 km (4:50 / km) | |
| ahr:136 max:165 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Longer run with strides 5 x (185/230m) in the second half of the run.
Splits: 33 (151/160) + 1:20; 32 (148/160) + 1:21; 32 (149/161) + 1:21; 32 (150/162) + 1:23; 30 (152/164) + 1:19; Today my GPS watch had some major glitches in the wooded area, but then got synchronized with satellites on the open field. | ||
| C • magnetic storm and full moon 1 | ||
Tuesday Aug 8 | ||
| 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 warm up/down 41:30 [3] 8.4 km (4:56 / km) | |
| ahr:124 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Beautiful evening with low humidity. Could not miss such opportunity even I felt tired. | ||
| Trail-Grass Running intervals 20:00 [4] 4.6 km (4:21 / km) | |
| ahr:152 max:163 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Desided to give a try for a short intervals. Did 20 x (30/30 sec.). Averaged 145m with 85m rest.
That was very interesting speed workout: legs felt pretty good but I got exhausted by the end. And now I can use that popular TNT phrase: SofA. | ||
| C • exactly the point of this in/... 1 | ||
| Trail-Grass Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| ahr:135 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the way home. | ||
Monday Aug 7 | ||
| Note | |
| Week 16. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:01:30 [2] 12.45 km (4:56 / km) | |
| ahr:129 max:142 rhr:44 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| It was humid tonight, easy run a little bit slower than expected. Felt tired ... | ||
Sunday Aug 6 | ||
| 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 1:30:00 [2] ***** 7.8 km (11:32 / km) | |
| ahr:107 max:150 slept:7.5 shoes: VJ Integrator 2005 | ||
| Team TNT terrain training at FCN with Sandy, Ann, Tom, and Eric P. Warm day, but pleasant in the woods. Started going from one charcoal platform to another. Unfortunately, we missed the first one and all the following ones were in parallel errors. Then we were looking for depression and after that it was clear that our initial platform wasn't in right place :)) Some plain terrain run by the end, just general direction w/out any plan in advance. | ||
Saturday Aug 5 | ||
| Trail-Grass Running 56:00 [3] 11.5 km (4:52 / km) | |
| ahr:132 max:146 slept:8.0 shoes: Salomon XA Pro 3D (2006) | ||
| Another easy run, this time in the morning (almost noon). It feels much better after all those "warm" days even the sun is already shining.
P.S. Could not get live coverage, such as TV or GPS track, from WOC, only live-results page :( | ||
| Beach Running 30:00 [3] 5.45 km (5:30 / km) | |
| Another pleasant run at the beach with Angelica. This time ran in the soft sand, pace was slow but with all the effort ... | ||
Friday Aug 4 | ||
| Note | |
| By Ron Horn, Pretzel City Sports: "When I am King, Part III: When I am King, every driver will be issued, every 5 years, 2 ballistic missiles to mount on the front of their car or truck. You may use these, without penalty, recourse or guilt, to "send a message" to whomever chooses to drive in front of you doing 40 in a 55 MPH zone or whomever drives in front of you with their right blinker on for 52 miles on a single lane road with no passing zones whatsoever or whomever comes up the left lane of a 3 mile line of merged traffic backed up on the right and then tries to sympathetically get someone to let them in or whomever runs their sound system's bass so loud within 100 yards of you that your car actually shakes or whomever cuts you off in a parking lot while simultaneously talking on their phone, smoking a cigarette and putting on their eye liner. And when this last moron, despite them being in the wrong, gives you the "bird", you may, with the blessings of me, your King, give them the Tomahawk! Again, you will only get 2 every 5 years, probably not enough, but it STILL represents a better system than we have today! Horse trailers, garbage trucks, RV's, 18 wheelers on a single lane hill and ANYONE else who can't keep their speed up when we're all running late for work; BEWARE!!!" | ||
| C • Bad commute today, by any chance? 3 | ||
| Trail-Grass Running 1:00:00 [3] 12.35 km (4:51 / km) | |
| ahr:128 max:137 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| It was nice to run around again after several hot and humid days ... | ||
Thursday Aug 3 | ||
| Note | |
| T* - Steady 20-min. (5k) tempo run at T-pace, plus 4x200 R. | ||
| Beach Running warm up/down 34:43 [2] 6.45 km (5:23 / km) | |
| ahr:122 max:127 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Didn't have any plans for today's beach run, started with slower pace and enjoyed fresh ocean breeze. As usually, started from Ventnor City toward south end of the island in Longport. | ||
| Beach Running intervals 14:34 [4] 3.4 km (4:17 / km) | |
| ahr:145 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| On the way back decided to do some speed work: did 1k + 600m + 600m with 400m slower run in between. Average pace was 3:30min/k for intervals. | ||
| Beach Running warm up/down 25:00 [2] 4.95 km (5:03 / km) | |
| ahr:135 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Some sort of cooldown. | ||
Wednesday Aug 2 | ||
| Beach Running long 1:32:00 [3] 18.6 km (4:57 / km) | |
| ahr:137 max:146 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Well, it's still extremely hot, even now when I'm typing this it's 90F outside (feels like 99F) at 9PM!
Today I decided to go to the beach, which was defenitely very wise. And managed to do longer run. Fresh ocean breeze kept me from overheating, but it was hot when wind changed and blowed from the coast ... Last 40 min. of run where very pleasant with cold and fresh air coming from ocean. Guess what, today I really enjoyed place where I live, only 30 min. till the Ventnor (south of AC) beach. | ||
Tuesday Aug 1 | ||
| Note | |
| I-1: Repeated 5 x 1k-1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. | ||
| C • Boy this looks like a fun work... 2 | ||
| Trail-Grass Running 1:01:30 [3] 12.3 km (5:00 / km) | |
| ahr:129 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Hot, hot, hot. Heat index was over 100F when I started. Anyway, felt good at easy pace. | ||