Training Archive: speedyIn the 31 days ending 2006-12-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| 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 | ||||||||||||||||||||||||
Friday Dec 29 | ||
| Note | |
Happy New Year!!!
Forever young Speedy Unlimited :) | ||
| C • Wow! 4 | ||
Thursday Dec 28 | ||
| Nishi System 20:00 [1] | |
| slept:7.5 | ||
| Was a bit late and didn't have enough time. | ||
| Stability Disk (Single Leg Balance) 20:00 [1] | |
| ahr:82 max:90 slept:7.5 | ||
| 20 x 1 min. alternating legs each minute. | ||
| Stability Disk (Two foot balance squats) 7:00 [2] | |
| ahr:98 max:105 slept:7.5 | ||
| 2 x 100. It was a bit challenging and by the end my legs were tired. | ||
| Strength (Abs) 3:00 [2] | |
| ahr:97 max:110 slept:7.5 | ||
| 4 x 20 with 15-20 sec. rest. | ||
| Note | |
| Mad Cow | ||
Wednesday Dec 27 | ||
| Nishi System (Morning) 30:00 [1] | |
| slept:7.5 | ||
| Now, it's time to get back to the "Nishi System of Health Engineering" by Katsuzo Nishi. Russian version was adopted by Maya Gogulan. | ||
| C • Amazon says key phrases from t... 3 | ||
| Strength (Stability Disk) 20:00 [1] | |
| slept:7.5 | ||
| Balance on stability disk 10x1min. on each leg. | ||
| Strength (Abs) 10:00 [2] | |
| slept:7.5 | ||
| Special top secret abs routine 4x20. | ||
| Note | |
Crazy Frog - The Annoying Thing
The Crazy Frog Crazy Frog - Desert Crazy Frog - DJ Crazy Frog - Fishing Crazy Frog - Last Christmas Crazy Frog - In Da House Crazy Frog - We Are The Champions Crazy Frog - Popcorn | ||
Tuesday Dec 26 | ||
| Note | |
| (injured) (rest day) | ||
| I'll take off of training (probably for the rest of the week) and see if my knee will improve. It's not bad anyway, but for the purpose of pure experiment ... | ||
Sunday Dec 24 | ||
| Event: APOC 2006 | ||
| Trail-Grass Running 55:00 [2] 10.09 km (5:27 / km) | |
| ahr:123 max:153 slept:4.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Slow run from HS to Tyler-Ridley and back with TNT gang: j-man, TheDabbler, myself and Nick "The Bear". | ||
| C • Glad to see j-man's still runn... 1 | ||
Saturday Dec 23 | ||
| Trail-Grass Running 1:03:00 [2] 11.87 km (5:18 / km) | |
| ahr:133 max:154 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Valley Forge Mt. Joy easy fun run with j-man. Nice warm sunny day. | ||
Friday Dec 22 | ||
| Trail-Grass Running 52:30 [3] 10.9 km (4:49 / km) | |
| ahr:129 max:138 slept:7.0 weight:67.3kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Was at home about an hour earlier and went for quick run under light rain, but it was nice to run not in the dark :) | ||
Thursday Dec 21 | ||
| Road Running 53:30 [2] 10.84 km (4:56 / km) | |
| ahr:123 max:134 slept:7.5 weight:67.3kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Slow run on the trail with 1 loop around HS. | ||
Wednesday Dec 20 | ||
| Road Running 52:00 [2] 10.85 km (4:48 / km) | |
| ahr:123 max:130 slept:7.5 weight:67.5kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Easy run, started on the grass but switshed to the paved trail instead - left knee wasn't feeling great (Ok on the trail), right one tried to act "I'm from broken toys department also!". | ||
| C • Where in the knee does it hurt... 2 | ||
Monday Dec 18 | ||
| Trail-Grass Running 56:30 [3] 12.2 km (4:38 / km) | |
| ahr:127 max:134 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Very warm evening +18C (is it mid-December or mid-June?!), a bit windy. Easy run, 3 loops around HS. | ||
| Note | |
| Left knee hurts a bit. It's already for a week or so, but after 5-10 min. into runs it feels OK. | ||
Sunday Dec 17 | ||
| Trail-Grass Running 1:31:00 [2] 15.54 km (5:51 / km) | |
| ahr:120 max:162 slept:8.5 shoes: Inov8 RocLite 315 | ||
| Slow relaxing run with Wyatt and Angelica around Chesterbrook area. Did several tempo runs. | ||
Saturday Dec 16 | ||
| Trail-Grass Running tempo 1:06:00 [3] 15 km (4:24 / km) | |
| ahr:140 max:165 slept:8.5 weight:66.2kg shoes: Salomon XA Pro 3D (2006) | ||
| Nice sunny and warm weather. Started as usual easy run and finished as an easy tempo run. | ||
Thursday Dec 14 | ||
| Trail-Grass Running 56:00 [3] 11.58 km (4:50 / km) | |
| ahr:123 max:131 slept:7.0 weight:67kg shoes: Salomon XA Comp2 XCR | ||
| Easy run, same as yesterday, except it was a bit cooler and very foggy. | ||
Wednesday Dec 13 | ||
| Trail-Grass Running 55:00 [3] 11.74 km (4:41 / km) | |
| ahr:126 max:135 slept:6.5 weight:67kg shoes: Salomon XA Comp2 XCR | ||
| Damn warming, sure I enjoyed running in mid December only with one layer (plus jacket), but it's not right. Easy run with 3 loops around HS. | ||
| C • You're upset about the warm we... 4 | ||
Tuesday Dec 12 | ||
| Trail-Grass Running 1:04:30 [3] 13.7 km (4:42 / km) | |
| ahr:124 max:132 slept:7.5 weight:66.6kg shoes: Salomon XA Comp2 XCR | ||
| Easy run along pavement on the grass with 2 loops around HS. | ||
Sunday Dec 10 | ||
| Event: Mid-Atlantic Championships | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| slept:7.5 shoes: VJ Integrator 2006 | ||
| Warmup before O-race. | ||
| Orienteering race 50:10 [3] **** 8.15 km (6:09 / km) +315m 5:10 / km | |
| ahr:157 max:167 spiked:11/12c slept:7.5 shoes: VJ Integrator 2006 | ||
| Mid-Atlantic champs, Red course, 6.96km (official)/8.15km (GPS).
Very nice weather for the early December, sunny and warm ~50F. Couldn't decide which course is better to run, was changing clues several times until chose Red course. The main reason was to get more points for the club and Red course looked more attactive for me, plus some other things made my minds as well. Enjoyed terrain which was very runnable with only few slow areas, generally on the steep side. I found navigation was pretty simple. So, I probably lost couple of minutes here and there, but no major problems at all. Was slower at the beginning, picked up the pace on the second half of the course. Earned valuable 8pt for the club. | ||
| Orienteering race 12:49 [4] **** 2.43 km (5:16 / km) +110m 4:18 / km | |
| ahr:164 max:172 spiked:8/8c slept:7.5 shoes: VJ Integrator 2006 | ||
| Mid-Atlantic champs, Relay, Leg 3, 2.15km (official)/2.43km (GPS).
This year point system (sort of handicap) was tough to make right teams combination. But we opted again for the 0pt team: Wyatt, Clem, and myself. The highest handicap was 18 minutes and this put a lot of presure. Also there was another DVOA team, among five club teams, with ~14 minutes of handicap. After I punched finish control Wyatt started countdown, 20 minutes later it was clear our team won relay. 2nd and 3rd were also DVOA teams. Very nice perfomance by DVOA again. I wish to see more club members next time. | ||
Red - Splits | ||
Relay 3 - Splits | ||
Friday Dec 8 | ||
| Trail-Grass Running 45:00 [2] 9.42 km (4:47 / km) | |
| ahr:124 max:133 slept:6.5 weight:66.9kg shoes: Salomon XA Comp2 XCR | ||
| Windy but not too cold. Easy run, slow then a bit faster to keep myself warm. Felt better than last several days, still didn't try to push harder.
BP - 122/79 after. | ||
Thursday Dec 7 | ||
| Trail-Grass Running 45:00 [2] 9.17 km (4:54 / km) | |
| ahr:119 max:126 rhr:46 slept:7.5 weight:67.4kg shoes: Salomon XA Comp2 XCR | ||
| Went out for a slow and short run, windy and colder by the end. Still, have some issues ... glad is almost end of season.
BP - 149/83 before, 137/92 after, 124/80 late eve. | ||
| C • Issues 11 | ||
Wednesday Dec 6 | ||
| Note | |
| (rest day) | ||
| BP - 149/84. | ||
Tuesday Dec 5 | ||
| Trail-Grass Running 1:03:00 [3] 13.7 km (4:36 / km) | |
| ahr:127 max:139 slept:7.5 weight:66.6kg shoes: Salomon XA Comp2 XCR | ||
| Easy run, didn't feel great. It's getting colder :)
BP - 133/80 late eve. | ||
Monday Dec 4 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Unintentional rest day.
Had an appointment with technician to fix heater system which broke some time ago but only yesteday night I realized that when came home after weekend trip. In addition I fixed my new Garmin watch: someone at the factory put in battery wrong way in the HR monitor strip. Idiots ... it took me only 5 sec. to figure it out. | ||
Sunday Dec 3 | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| shoes: Inov8 RocLite 315 | ||
| Quick warmup before O-race. | ||
| Orienteering race 1:00:31 [3] ***** 9.04 km (6:42 / km) +405m 5:28 / km | |
| ahr:153 max:162 spiked:14/17c slept:7.0 shoes: Inov8 RocLite 315 | ||
| DVOA Mt.Misery, Red course.
Last meet by DVOA this season. Nice weather, updated map. Planned to help with the meet and then run my course, but Mike asked me to prerun the course, so, I was the first runner on the Red course. Saw no one except for last several controls. Still, area is steep with a lot of rocky ground and loose boulders. In addition most of the controls were sort of hidden. Didn't have major problems except #10, lost 70sec. wondering around the fallen trees, and #13 were straight line route choice was big mistake. Plus #16, couldn't see flag, lost 15-20 sec. | ||
| Orienteering warm up/down (Controls pickup) 26:00 [2] *** 2.1 km (12:23 / km) | |
| shoes: Inov8 RocLite 315 | ||
| Controls pickup. | ||
Red - Splits | ||
Saturday Dec 2 | ||
| Trail-Grass Running 1:39:00 [3] 20 km (4:57 / km) | |
| slept:8.0 | ||
| Easy run at VF park from visitor center to mt. Joy, mt. Misery (twise to the top of the hill) and back to parking lot. | ||