Training Archive: speedyIn the 7 days ending 2006-01-08:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jan 8 | ||
| Orienteering 1:19:40 [3]***** 12 km (6:38 / km) +580m 5:21 / km | |
| ahr:153 max:164 26c slept:8.0 shoes: VJ Integrator | ||
| DVOA Blue course rerun at VF park with Clem. Dasha and Angelica did first half of the course. | ||
Blue - Splits | ||
Saturday Jan 7 | ||
| Orienteering 2:21:00 [3]** 23 km (6:08 / km) +645m 5:23 / km | |
| ahr:142 max:166 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Long easy run with Clem, John WW, and Angelica from VF park on the Horseshoe trail out and back.
On the way out were pleased to see Wyatt at "water stop", stopped for 1:30. At approximately 10.5km mark dropped Angelica and John and ran with Clem for ~10 min. more, it took us 1:18:00 with intensity of 2. Way back was faster and we spent 1:02:00 or so. | ||
Thursday Jan 5 | ||
| Note | |
| R-2: 8-10x400m at R-pace (up to 5%). | ||
| Road Running 35:00 [3]7.5 km (4:40 / km) | |
| ahr:132 max:138 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail and grass along it. | ||
| Track/Intervals intervals 31:44 [4]6.4 km (4:57 / km) | |
| ahr:143 max:168 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Repeats 8 x (400x400m).
1:17.4 (150/159) / 2:34.0 1:18.9 (153/164) / 2:41.5 1:17.5 (155/167) / 2:37.2 1:16.2 (156/167) / 2:41.6 1:16.6 (155/166) / 2:39.0 1:17.5 (155/168) / 2:45.1 1:17.3 (155/167) / 2:42.4 1:19.0 (156/168) / 2:43.0 Was wearing Polar foot pod. It wasn't calibrated since I used it last winter and all laps got some discrepancy: intervals avg. ~350m and slow run - ~440m. Total discrepancy was -300m out of 6.4km. Next time will try to calibrate it and see results then. Main goal was to see speed/pace chart together with HR curve. | ||
| Road Running warm up/down 18:00 [2]3.5 km (5:09 / km) | |
| ahr:136 max:143 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run, cooldown. | ||
Wednesday Jan 4 | ||
| Road Running 55:00 [3]11.7 km (4:42 / km) | |
| ahr:135 max:143 slept:5.5 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run on paved trail with 2 loops (full+half) around HS. | ||
Tuesday Jan 3 | ||
| Treadmill warm up/down 10:00 [2]1.1 mi (9:05 / mi) | |
| ahr:118 max:127 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Warmup at 6.5mph/3%. | ||
| Treadmill hills (Trail Blazer) 30:00 [3]3.4 mi (8:49 / mi) | |
| ahr:136 max:148 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Trail Blazer program: max 8mph/8%. | ||
| Cross-training hills 45:00 [3]6.1 mi (7:22 / mi) | |
| ahr:126 max:141 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Hills program: level 7. | ||
| Strength 17:15 [3] | |
| ahr:103 max:133 slept:5.5 weight:68.9kg shoes: Saucony Grid | ||
| Abs, stretching. | ||
| C • All right you're back! No mor... 2 | ||
Monday Jan 2 | ||
| Note | |
| Week 12. L (up to 25% or 15mi) + strides. | ||