Training Archive: speedyIn the 7 days ending 2007-01-07:
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| M | T | W | H | F | S | S | |||||||
Sunday Jan 7 | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Warmup/cooldown before and after time-trial 5mi loop with Angelica, Wyatt, and John WW. | ||
| Road Running race 31:44 [5]8.07 km (3:56 / km) +110m 3:41 / km vdot: 52.3 | |
| ahr:164 max:169 slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| 5 mi time-trial loop at VF park.
Angelica, Wyatt, and John WW. Did 50% handicap which worked well: Angelica started first, John 2.5min. later, then Wyatt 1.5min later, and me 1min. behind Wyatt. Aimed for 4:00 min/k pace. Started way too fast for the first couple km, pace was around 3:40-3:45. Passed John around 2.5km, got Angelica somewhere around 4.5km, and was very close to Wyatt (probably around 15-20m). But never got him, he was really pushing hard last downhill and ran away a little bit, but then I almost got him at the finish. Was 5-6 sec. behind or so. Splits (km): 3:35, 3:51, 3:56 (11:22/3km), 4:11, 4:03 (19:36/5km), 4:01, 4:01, 3:50, 0:15. Recalculated splits (mile): 6:05, 6:12, 6:37, 6:32, 6:16, 0:05. That was my first time trial and now I know my new goal for the next one - 30:00 min. (3:45min/km). | ||
| C • Hope you leg/left-side recover... 1 | ||
Valley Forge 5 mile loop - Splits | ||
Saturday Jan 6 | ||
| Trail-Grass Running 55:00 [2]9 km (6:07 / km) | |
| slept:8.0 (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Easy slow run at VF park with Wyatt on the beautiful "late spring/early summer day"!!! Is it January or what?! +70F (+22C) is completely out of any forecast for winter time. | ||
Thursday Jan 4 | ||
| Road Running 1:06:00 [3]13.68 km (4:49 / km) | |
| ahr:135 max:143 slept:7.0 weight:67.8kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Another easy run on paved trail, this time with 2 loops on the grass around HS. Left leg was sore in multiple places. | ||
| C • Are you going to do the VF par... 2 | ||
Wednesday Jan 3 | ||
| Road Running 52:00 [3]10.8 km (4:49 / km) | |
| ahr:134 max:144 slept:6.0 weight:68kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Full week off of running didn't help, left knee still sort of injuried but it can't anymore prevent me from running. Easy run on the paved trail with one loop on the grass around HS. | ||
| Stability Disk (Single Leg Balance) 20:00 [1] | |
| slept:6.0 weight:68kg | ||
| 20 x 1 min. altering legs every minute. | ||
| Strength 2:00 [1] | |
| slept:6.0 weight:68kg | ||
| Abs: 2 x 20, stopped after second set, upper left leg started hurting (hamstring). | ||
Monday Jan 1 | ||
| Note | |
| Year 2006 highlights.
Running - 224:56 hr / 2558 km Treadmill, etc. - 13:50 hr / 151 km Orienteering - 106:25 hr / 698 km. Total - 357:11 hr / 3407 km | ||