Training Archive: speedyIn the 7 days ending 2006-07-30:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jul 30 | ||
| Note | |
| DVOA: Nolde. I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering warm up/down 10:00 [2] | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Warmup before orienteering race. | ||
| Orienteering race 1:01:11 [3]***** 7.46 km (8:12 / km) +300m 6:50 / km | |
| ahr:152 max:162 spiked:8/13c slept:6.5 shoes: VJ Integrator 2006 | ||
| DVOA meet at Nolde, red course.
Hot and humid. A lot of green around ... But that is not an excuse for all the mistakes and slow time anyway. Lets count: overran #1, lost about 20sec at #2, big time search around #4, 30sec near #5, overran #6 (just wrong reentrant). In general, very slow, could not push uphills. | ||
| Trail-Grass Running warm up/down 12:15 [2]2.1 km (5:50 / km) | |
| ahr:140 max:150 slept:6.5 shoes: VJ Integrator 2006 | ||
| Cooldown with John F. | ||
| Orienteering 36:30 [2]***** 3.95 km (9:14 / km) | |
| ahr:131 max:149 spiked:10/11c slept:6.5 shoes: VJ Integrator 2006 | ||
| Controls pickup. | ||
| Orienteering 11:00 [2]***** 1.75 km (6:17 / km) | |
| ahr:137 max:144 spiked:1/1c slept:6.5 shoes: VJ Integrator 2006 | ||
| Missed one control (wasn't on my way), so, ran back to pick it up. | ||
Red - Splits | ||
Saturday Jul 29 | ||
| Trail-Grass Running (Morning) 50:30 [2]9.62 km (5:15 / km) | |
| ahr:138 max:149 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| It was already hot when I started and I was moving so slow ... | ||
| C • Heart rate 2 | ||
| Beach Running 34:30 [2]6.68 km (5:10 / km) | |
| LAte afternoo slow run with Angelica on the beach, hard sand most of the run. | ||
Friday Jul 28 | ||
| Trail-Grass Running 41:00 [3]8.4 km (4:53 / km) | |
| ahr:127 max:141 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| What a nice evening after all the heat during day and late afternoon rain. Easy run as wamup. | ||
| Trail-Grass Running intervals 9:00 [4]2.05 km (4:23 / km) | |
| ahr:148 max:167 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Decided to do some speed workout. Did 5 x (185m/225m). Splits:
32 (127/150) + 1:17; 33 (148/159) + 1:18; 33 (149/161) + 1:14; 32 (155/165) + 1:16; 32 (156/167) + 1:12; | ||
| Trail-Grass Running warm up/down 20:00 [2]3.9 km (5:08 / km) | |
| ahr:139 max:146 slept:6.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the back home. | ||
Thursday Jul 27 | ||
| 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 1:00:30 [3]12.3 km (4:55 / km) | |
| ahr:134 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Opted to do an easy run: warm and humid.
The best running workout you've never done | ||
Wednesday Jul 26 | ||
| Note | |
| L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:00:00 [3]12.4 km (4:50 / km) | |
| ahr:128 max:136 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run. | ||
Tuesday Jul 25 | ||
| 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 long 1:40:00 [3]20.4 km (4:54 / km) | |
| ahr:129 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Longer run with 5x(185m/230m) strides on the grass around fenced field at HS somewhere 70-75min. into the run:
33 (142/153) + 1:24; 33 (139/152) + 1:25; 32 (143/158) + 1:27; 32 (147/161) + 1:22; | ||
Monday Jul 24 | ||
| Note | |
| Week 14. | ||
| Trail-Grass Running 1:02:00 [3]12.83 km (4:50 / km) | |
| ahr:129 max:140 slept:7.5 shoes: Salomon XA Pro 3D (2006) | ||
| Last week was some sort of rest week and now back to normal training schedule. Easy run as usually.
Strange things, I re-twisted my R ankle again same way as Clem did it last Thursday: we ran on trail and he stepped on tree root. Fortunately, nothing bad, no pain. | ||