Training Archive: speedyIn the 7 days ending 2006-08-13:
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| M | T | W | H | F | S | S | |||||||
Sunday Aug 13 | ||
| Note | |
| DVOA: French Creek East, E-punch. I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Orienteering race 1:34:58 [3] ***** 13.06 km (7:16 / km) +300m 6:31 / km | |
| ahr:148 max:168 spiked:16/17c slept:7.5 shoes: VJ Integrator 2005 | ||
| DVOA meet at FCE. Nice weather and reasonably good run except one control where I lost about 15 min. | ||
| C • Indeed! 2 | ||
| Orienteering (Pick Up) 18:50 [2] ***** 2.6 km (7:15 / km) | |
| ahr:130 max:149 spiked:3/3c slept:7.5 shoes: VJ Integrator 2005 | ||
| Controls pick up after meet. | ||
Blue - Splits | ||
Saturday Aug 12 | ||
| Trail-Grass Running 57:00 [3] 12.36 km (4:37 / km) | |
| ahr:132 max:143 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Had to work in the morning; ran after noon, felt good enough and pace was even faster than yesteday ... I really didn't push too hard, just kept steady pace. | ||
Friday Aug 11 | ||
| Note | |
| There is something to think it about (look at intervals times, impressive): http://www.attackpoint.org/viewlog.jsp/user_1276/p... | ||
| C • da uz 3 | ||
| Trail-Grass Running 59:00 [4] 12.75 km (4:38 / km) | |
| ahr:28 max:140 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Was thinking at the begining to run for 45 min. only, easy and slow. But then I was moving at higher pace and felt good. | ||
Thursday Aug 10 | ||
| 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 37:00 [3] 7.3 mi (5:04 / mi) | |
| ahr:130 max:148 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media with Clem, Tom, Randy, and Eddie. | ||
| Trail-Grass Running intervals 8:00 [4] 1.97 km (4:04 / km) | |
| ahr:154 max:166 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media. Short 8 x 30sec./30sec. intervals on the grass. Avg. 150/90m. | ||
| Trail-Grass Running 42:00 [3] 8.45 km (4:58 / km) | |
| ahr:145 max:156 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| TNT at Media, run back to the parking lot. | ||
Wednesday Aug 9 | ||
| Trail-Grass Running long 1:39:00 [3] 20.5 km (4:50 / km) | |
| ahr:136 max:165 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Longer run with strides 5 x (185/230m) in the second half of the run.
Splits: 33 (151/160) + 1:20; 32 (148/160) + 1:21; 32 (149/161) + 1:21; 32 (150/162) + 1:23; 30 (152/164) + 1:19; Today my GPS watch had some major glitches in the wooded area, but then got synchronized with satellites on the open field. | ||
| C • magnetic storm and full moon 1 | ||
Tuesday Aug 8 | ||
| 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 warm up/down 41:30 [3] 8.4 km (4:56 / km) | |
| ahr:124 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Beautiful evening with low humidity. Could not miss such opportunity even I felt tired. | ||
| Trail-Grass Running intervals 20:00 [4] 4.6 km (4:21 / km) | |
| ahr:152 max:163 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Desided to give a try for a short intervals. Did 20 x (30/30 sec.). Averaged 145m with 85m rest.
That was very interesting speed workout: legs felt pretty good but I got exhausted by the end. And now I can use that popular TNT phrase: SofA. | ||
| C • exactly the point of this in/... 1 | ||
| Trail-Grass Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| ahr:135 max:142 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the way home. | ||
Monday Aug 7 | ||
| Note | |
| Week 16. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:01:30 [2] 12.45 km (4:56 / km) | |
| ahr:129 max:142 rhr:44 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| It was humid tonight, easy run a little bit slower than expected. Felt tired ... | ||