Training Archive: speedyIn the 7 days ending 2004-12-18:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| S | M | T | W | H | F | S | |||||||||
Saturday Dec 18 | ||
| Orienteering 1:31:20 [3] 7.7 km (11:52 / km) +580m 8:37 / km | |
| ahr:143 max:162 slept:7.0 shoes: VJ Integrator | ||
| SVO meet at Camp Mack, Blue. | ||
Blue - Splits | ||
Thursday Dec 16 | ||
| Treadmill (Hills simulation) 1:00:00 [3] 6.86 mi (8:44 / mi) | |
| shoes: Saucony Grid | ||
| Hills run simulation at steady 7mph speed:
3% - 5 min (warmup @ 6.5 mph); 1x(3%-5min. + 5%-10min.); 3x(3%-5min. + 7%-5min.); 1x(3%-5min. + 5%-5min.) @ 6mph. | ||
| Strength 20:00 [3] | |
| shoes: Saucony Grid | ||
| Abs, stretching. | ||
Wednesday Dec 15 | ||
| Treadmill 50:00 [3] 6.2 mi (8:04 / mi) | |
| ahr:141 max:159 shoes: Saucony Grid | ||
| Intervals like at 3%.
2 x (5 min. @ 6.5 mph / 15 min. @ 8.0 mph); 1 x (5 min. @ 6.5 mph / 5 min. @ 8.0 mph). | ||
| Strength 18:00 [3] | |
| ahr:100 max:122 shoes: Saucony Grid | ||
| Abs and stretching. | ||
Tuesday Dec 14 | ||
| Treadmill 45:00 [3] 5.3 mi (8:30 / mi) | |
| ahr:136 max:153 shoes: Saucony Grid | ||
| Easy run at 3%:
6.5 mph - 5 min. (); 7.0 mph - 15 min. (126/140); 7.5 mph - 10 min. (144/149); 6.5 mph - 5 min. (140/146); 7.0 mph - 5 min. (143/147); 7.5 mph - 5 min. (148/153). | ||
| Strength 45:00 [3] | |
| ahr:111 max:138 shoes: Saucony Grid | ||
| Abs, legs, arms. | ||
Sunday Dec 12 | ||
| Orienteering 12:59 [4] 1.95 km (6:39 / km) +40m 6:02 / km | |
| ahr:158 max:167 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, sprint. | ||
| Orienteering 41:06 [4] 6.1 km (6:44 / km) +135m 6:04 / km | |
| ahr:152 max:162 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, red course. | ||
| Trail-Grass Running 24:30 [2] 3 km (8:10 / km) +135m 6:40 / km | |
| shoes: VJ Integrator | ||
| Jogging at Fair Hill with Wyatt. | ||
| Trail-Grass Running 10:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup before sprint at Iron Hill. | ||
SPRINT - Splits | ||
Red - Splits | ||