Training Archive: speedyIn the 7 days ending 2006-08-19:
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| S | M | T | W | H | F | S | |||||||
Saturday Aug 19 | ||
| Event: US Classic Champs | ||
| Note | |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. | ||
| Trail-Grass Running warm up/down 30:00 [2] | |
| slept:6.5 shoes: VJ Integrator 2006 | ||
| Warmup before and cooldown after Day 1 at US Champs in Buena Vista, CO with Greg B. | ||
| Orienteering race 1:28:47 [4]***** 11.78 km (7:32 / km) +480m 6:16 / km | |
| ahr:144 max:155 spiked:18/20c shoes: VJ Integrator 2006 | ||
| Day 1, US Champs at Buena Vista, CO.
That was my second time I ran in Colorado. Year ago I could not run for the first 4 days and only last, 5th day, was reasonably good. So, I was ready to face with high altitude "pefomance" issue. Couple pills at night before and in the morning helped with headache, but my legs were "heavy" ... It wasn't too bad, except #3 were I made some parallel error close to the control, just wrong reentrant (I should check my compass). Everything else was on the slow side, walked almost all uphills. And sure I had some hesitation near famous #13, but was some sort lucky to find it from first attempt. Other comment will go to the poor map printout: color scheme was really NOT good. On other side, I realised that map scale was 1:15000 only after I finished. Hm, it didn't affect my navigation! | ||
Blue day1 - Splits | ||
Friday Aug 18 | ||
| Note | |
| (rest day) | ||
| Trip to Buena Vista, Colorado. | ||
| C • Go Speedy! 4 | ||
Thursday Aug 17 | ||
| Note | |
| T* - Steady 20-min. tempo run at T-pace, plus 4x200 R. | ||
| Trail-Grass Running 1:10:00 [3]14.45 km (4:51 / km) | |
| ahr:132 max:162 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Easy run with 5 strides after 2/3 into regular summer loop. Splits for strides:
32 (145/155) + 1:16; 33 (148/157) + 1:16; 32 (149/159) + 1:17; 33 (149/159) + 1:15; 32 (153/162) + 1:13; | ||
Wednesday Aug 16 | ||
| Trail-Grass Running 1:00:00 [3]12.74 km (4:43 / km) | |
| ahr:127 max:135 slept:7.0 shoes: Salomon XA Pro 3D (2006) | ||
| Was late after off-site meeting and did run my usual loop instead of longer run planned for tonight. Anyway, opted for higher pace and did well. | ||
Tuesday Aug 15 | ||
| 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 46:00 [3]9.56 km (4:49 / km) | |
| ahr:124 max:134 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Some sort of warmup/easy run. | ||
| Trail-Grass Running intervals 10:00 [4]2.44 km (4:06 / km) | |
| ahr:146 max:158 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Once again short intervals 10 x (30sec./30sec.) on the grass. Averaged 158m with 85m rest. | ||
| Trail-Grass Running warm up/down 15:00 [3]3.05 km (4:55 / km) | |
| ahr:132 max:138 slept:6.5 shoes: Salomon XA Pro 3D (2006) | ||
| Cooldown on the way home. | ||
Monday Aug 14 | ||
| Note | |
| Week 17. L (up to 25% or 2hr) + strides. | ||
| Trail-Grass Running 1:00:00 [2]11.7 km (5:08 / km) | |
| ahr:120 max:127 slept:5.5 shoes: Salomon XA Pro 3D (2006) | ||
| Easy and slow recovery run. Right ankle is not happy today after yesterday rocky orienteering, but still OK. | ||
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 | ||