Training Archive: speedyIn the 31 days ending 2007-01-31:
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| 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 | W | ||||||||||||||||||||||||||||||||||||||||||
Wednesday Jan 31 | ||
| Trail-Grass Running (Morning) 41:00 [3] 8.77 km (4:41 / km) | |
| ahr:132 max:142 slept:6.5 weight:67.8kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Nice run in the morning, a bit windy but still not too bad. | ||
| C • running today 2 | ||
| Road Running (50% road / 50% grass) 1:13:45 [3] 15.66 km (4:43 / km) | |
| ahr:131 max:153 slept:6.5 weight:66.8kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Still windy tonight, around -2C. Ran on the paved trail, then 2 loops around HS and strides on the grass. Splits:
186m + 240m rest ---------------------------- 36 (143/150) + 1:16; 36 (142/150) + 1:16; 37 (143/150) + 1:16; 36 (139/149) + 1:18; 35 (144/152) + 1:18. ---------------------------- | ||
| Strength 10:00 [1] | |
| slept:6.5 weight:66.8kg | ||
| AM: HLECMT 2 x 20;
PM: HLECMT 4 x 20, Crunches 4 x 20, Pushups 2 x 25. | ||
Tuesday Jan 30 | ||
| Note | |
| slept:6.0 (rest day) | ||
| AM: Drove to the service shop to change oil in my car.
PM: Was too late after work ... Rest day, unplanned. | ||
| C • Sweet, I gained over an hour. ... 2 | ||
| Strength 3:00 [1] | |
| slept:6.0 | ||
| HLECMT (Heavy-Load Eccentric Calf Muscle Training)
AM: HLECMT 2 x 20; PM: HLECMT 4 x 20. | ||
Monday Jan 29 | ||
| Note | |
| Week 6.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| C • Looks like you are trying to c... 2 | ||
| Trail-Grass Running 1:01:00 [2] 12.17 km (5:01 / km) | |
| ahr:125 max:131 slept:6.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Recovery run after yesterday O-race. Jogged on the grass partly covered with fresh snow, to HS, 3 loops around and back home. | ||
| Strength 5:00 [1] | |
| slept:6.0 weight:67.7kg | ||
| AM: Ankles - 2 x 20, crunches - 2 x 20, pushups 2 x 35;
PM: Ankles - 4 x 20. | ||
Sunday Jan 28 | ||
| Orienteering 33:30 [3] ***** 5.74 mi (5:50 / mi) | |
| ahr:156 max:163 spiked:22/23c slept:7.5 (injured) shoes: Sarva Duotech | ||
| DVOA Presinet's cup score-O at Hibernia SP. | ||
| Orienteering (Controls pickup) 29:00 [1] 2.92 km (9:56 / km) | |
| ahr:118 max:135 (injured) shoes: Sarva Duotech | ||
| Controls pickup after event. | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.5 (injured) shoes: Sarva Duotech | ||
| Warmup before O-race. | ||
Saturday Jan 27 | ||
| Note | |
| DVOA's annual winter meeting. | ||
| Trail-Grass Running 1:12:00 [3] 14.37 km (5:01 / km) | |
| ahr:132 max:148 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Valley Forge park 5 mi loop with loop over to Mt.Misery and back via Mt.Joy. | ||
Friday Jan 26 | ||
| Nishi System 30:00 [1] | |
| rhr:48 slept:7.5 weight:66.5kg | ||
| AM: It was a bit toooooo cold and windy outside for the morning run. Instead, stayed inside and did usual stuff. | ||
| C • Knee pain and shoes 1 | ||
| Strength 10:00 [1] | |
| rhr:48 slept:7.5 weight:66.5kg | ||
| Crunches - 4 x 20.
Ankles - 4 x 20. Pushups - 2 x 35. | ||
| Note | |
| (rest day) | ||
| Lazy to go out dark, cold, and windy ... | ||
Thursday Jan 25 | ||
| Trail-Grass Running 41:00 [3] 8.61 km (4:46 / km) | |
| ahr:133 max:143 rhr:47 slept:6.5 weight:66.4kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: It's hard to wake up in the morning, but weather forecast for today made it possible ... easy run, felt tired. L.knee hurt for several minutes, then was Ok. | ||
| Strength 2:00 [1] | |
| slept:6.5 weight:66.4kg | ||
| AM: Ankles - 2 x 15, push-ups 2 x 25. | ||
| Road Running 1:02:30 [3] 13.14 km (4:45 / km) | |
| ahr:131 max:140 rhr:47 slept:6.5 weight:66kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Forecasted weather changes didn't happen, it was just -1..-2C. Easy run, two loops around HS on the grass. | ||
Wednesday Jan 24 | ||
| Nishi System 30:00 [1] | |
| slept:7.5 weight:66.7kg | ||
| AM: Missed morning run ... but had enough time for morning exercises with some extras. | ||
| Trail-Grass Running 1:10:00 [3] 14.68 km (4:46 / km) | |
| ahr:130 max:138 slept:7.5 weight:66.4kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| PM: Longer easy run, 4 loops around HS on the grass. | ||
| Strength 2:00 [1] | |
| slept:7.5 weight:66.4kg | ||
| Ankles 4 x 15. | ||
Tuesday Jan 23 | ||
| Trail-Grass Running (Morning) 42:00 [3] 8.7 km (4:50 / km) | |
| ahr:132 max:143 slept:7.0 weight:66.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Ran in the morning, legs a bit tired for some reason ... and knee wasn't happy again. | ||
| Road Running 1:02:00 [3] 13.23 km (4:41 / km) | |
| ahr:130 max:136 slept:7.0 weight:66.5kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Similar route as yesterday, 75% on pavement and 2 loops around HS on grass.
No strides yet, but I'm getting closer to that point ... | ||
| Strength 8:00 [1] | |
| slept:7.0 weight:66.5kg | ||
| Crunches - 4 x 20.
Ankles - 2 x 20. | ||
Monday Jan 22 | ||
| Note | |
| Week 5.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| Road Running 1:05:30 [2] 13.26 km (4:56 / km) | |
| ahr:127 max:134 slept:6.0 weight:66.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Usual route, paved trail with 2 loops around HS. | ||
| Strength 7:00 [1] | |
| Crunches - 4 x 20.
Ankles - 4 x 10. | ||
Sunday Jan 21 | ||
| Event: Chilly Cheeks, 7 mile trail run | ||
| Road Running 42:00 [3] 9.24 km (4:33 / km) | |
| ahr:134 max:147 slept:8.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Chilly and windy. Did VF park 5mi loop with extra loop around Mt.Joy. | ||
Saturday Jan 20 | ||
| Road Running 40:00 [3] 9.19 km (4:21 / km) | |
| ahr:141 max:157 slept:7.5 (injured) shoes: Salomon XA Comp2 XCR | ||
| Another 40 minutes run - started slower, then did some nice tempo, then slower again.
Splits (km): 4:47, 4:15, 3:57, 3:56, 4:03, 4:23, 4:45, 4:36, 4:27. L. knee hurt a bit for the first several minutes, but later after warming up it was OK. | ||
Friday Jan 19 | ||
| Trail-Grass Running (Morning) 43:00 [3] 9.23 km (4:40 / km) | |
| slept:7.0 weight:67.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Warmer than past couple of days, light rain, no snow. Easy run, opted to a different route, which suppose to be a bit longer and it was. Knee was better, but still not fully recovered. | ||
Thursday Jan 18 | ||
| Trail-Grass Running (Morning) 41:00 [3] 8.68 km (4:43 / km) | |
| ahr:132 max:141 slept:7.5 weight:68.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Another nice winter like morning run :) Me like it :) | ||
Wednesday Jan 17 | ||
| Trail-Grass Running (Morning) 40:00 [3] 8.48 km (4:43 / km) | |
| ahr:132 max:139 slept:7.0 weight:68.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Ala "chilly cheeks" morning run :)) Ho-ho-ho, it was -6C outside (feels like -13C) and windy, and we expect some snow tomorrow!!! | ||
Tuesday Jan 16 | ||
| Trail-Grass Running (Morning) 40:30 [2] 8.2 km (4:56 / km) | |
| ahr:133 max:141 slept:6.5 weight:66.8kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Weather forecast is not promising for the next couple of days, so, opted to do morning jog. It was warm enough, but temperature is dropping ... | ||
| C • You need a new phone... 9 | ||
| Note | |
| slept:6.5 (injured) | ||
| L knee wasn't happy after yesterday's longer run. Decided to skip evening run. | ||
Monday Jan 15 | ||
| Note | |
| Week 4.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| Road Running long 1:30:30 [3] 18.85 km (4:48 / km) | |
| ahr:132 max:141 slept:6.0 weight:66.9kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Longer easy run half on paved trail, half on grass (3.5 loops around HS). The weather still weird: +17C in mid-January. | ||
Sunday Jan 14 | ||
| Trail-Grass Running (Hills) 1:01:15 [3] 12.23 km (5:00 / km) +395m 4:19 / km | |
| ahr:142 max:159 slept:7.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| VF park, Mt. Misery & Mt. Joy - ran several times up to the top of the hills and around, while Wyatt was rerunning Valley Goat II. | ||
Saturday Jan 13 | ||
| Trail-Grass Running 1:00:00 [2] 9.78 km (6:08 / km) | |
| ahr:125 max:151 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Ran with Wyatt in the neighbourhood, a lot of fun - briars, some trails, and mud :) | ||
Thursday Jan 11 | ||
| Trail-Grass Running (20% pavement) 1:11:30 [3] 15.09 km (4:44 / km) | |
| ahr:131 max:142 slept:7.5 weight:67.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Another nice winter like evening. Ran to the HS and did 4 loops around on the grass. Left knee felt Ok after 10 min. into run. | ||
Wednesday Jan 10 | ||
| Road Running 1:04:00 [3] 13.77 km (4:39 / km) | |
| ahr:136 max:142 slept:7.5 weight:67.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Ho-ho-ho, winter like weather, colder and windy. Same route as yesterday. | ||
| C • From 67 to 76kg in one day? H... 2 | ||
Tuesday Jan 9 | ||
| Nishi System 30:00 [1] | |
| slept:7.5 weight:68.4kg | ||
| Usual set of morning exercises. | ||
| Road Running 1:05:00 [3] 13.69 km (4:45 / km) | |
| ahr:131 max:140 slept:7.5 weight:67.2kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Easy run on paved trail with 2 loops on grass around HS. Left knee still sore, especially for first 10 min., then was better. | ||
Monday Jan 8 | ||
| Note | |
| Week 1-3. | ||
Sunday Jan 7 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Warmup/cooldown before and after time-trial 5mi loop with Angelica, Wyatt, and John WW. | ||
| Road Running race 31:44 [5] 8.07 km (3:56 / km) +110m 3:41 / km vdot: 52.3 | |
| ahr:164 max:169 slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| 5 mi time-trial loop at VF park.
Angelica, Wyatt, and John WW. Did 50% handicap which worked well: Angelica started first, John 2.5min. later, then Wyatt 1.5min later, and me 1min. behind Wyatt. Aimed for 4:00 min/k pace. Started way too fast for the first couple km, pace was around 3:40-3:45. Passed John around 2.5km, got Angelica somewhere around 4.5km, and was very close to Wyatt (probably around 15-20m). But never got him, he was really pushing hard last downhill and ran away a little bit, but then I almost got him at the finish. Was 5-6 sec. behind or so. Splits (km): 3:35, 3:51, 3:56 (11:22/3km), 4:11, 4:03 (19:36/5km), 4:01, 4:01, 3:50, 0:15. Recalculated splits (mile): 6:05, 6:12, 6:37, 6:32, 6:16, 0:05. That was my first time trial and now I know my new goal for the next one - 30:00 min. (3:45min/km). | ||
| C • Hope you leg/left-side recover... 1 | ||
Valley Forge 5 mile loop - Splits | ||
Saturday Jan 6 | ||
| Trail-Grass Running 55:00 [2] 9 km (6:07 / km) | |
| slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Easy slow run at VF park with Wyatt on the beautiful "late spring/early summer day"!!! Is it January or what?! +70F (+22C) is completely out of any forecast for winter time. | ||
Thursday Jan 4 | ||
| Road Running 1:06:00 [3] 13.68 km (4:49 / km) | |
| ahr:135 max:143 slept:7.0 weight:67.8kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Another easy run on paved trail, this time with 2 loops on the grass around HS. Left leg was sore in multiple places. | ||
| C • Are you going to do the VF par... 2 | ||
Wednesday Jan 3 | ||
| Road Running 52:00 [3] 10.8 km (4:49 / km) | |
| ahr:134 max:144 slept:6.0 weight:68kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Full week off of running didn't help, left knee still sort of injuried but it can't anymore prevent me from running. Easy run on the paved trail with one loop on the grass around HS. | ||
| Stability Disk (Single Leg Balance) 20:00 [1] | |
| slept:6.0 weight:68kg | ||
| 20 x 1 min. altering legs every minute. | ||
| Strength 2:00 [1] | |
| slept:6.0 weight:68kg | ||
| Abs: 2 x 20, stopped after second set, upper left leg started hurting (hamstring). | ||
Monday Jan 1 | ||
| Note | |
| Year 2006 highlights.
Running - 224:56 hr / 2558 km Treadmill, etc. - 13:50 hr / 151 km Orienteering - 106:25 hr / 698 km. Total - 357:11 hr / 3407 km | ||