Training Archive: speedyIn the 7 days ending 2007-01-28:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Jan 28 | ||
| Orienteering 33:30 [3] ***** 5.74 mi (5:50 / mi) | |
| ahr:156 max:163 spiked:22/23c slept:7.5 (injured) shoes: Sarva Duotech | ||
| DVOA Presinet's cup score-O at Hibernia SP. | ||
| Orienteering (Controls pickup) 29:00 [1] 2.92 km (9:56 / km) | |
| ahr:118 max:135 (injured) shoes: Sarva Duotech | ||
| Controls pickup after event. | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.5 (injured) shoes: Sarva Duotech | ||
| Warmup before O-race. | ||
Saturday Jan 27 | ||
| Note | |
| DVOA's annual winter meeting. | ||
| Trail-Grass Running 1:12:00 [3] 14.37 km (5:01 / km) | |
| ahr:132 max:148 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Valley Forge park 5 mi loop with loop over to Mt.Misery and back via Mt.Joy. | ||
Friday Jan 26 | ||
| Nishi System 30:00 [1] | |
| rhr:48 slept:7.5 weight:66.5kg | ||
| AM: It was a bit toooooo cold and windy outside for the morning run. Instead, stayed inside and did usual stuff. | ||
| C • Knee pain and shoes 1 | ||
| Strength 10:00 [1] | |
| rhr:48 slept:7.5 weight:66.5kg | ||
| Crunches - 4 x 20.
Ankles - 4 x 20. Pushups - 2 x 35. | ||
| Note | |
| (rest day) | ||
| Lazy to go out dark, cold, and windy ... | ||
Thursday Jan 25 | ||
| Trail-Grass Running 41:00 [3] 8.61 km (4:46 / km) | |
| ahr:133 max:143 rhr:47 slept:6.5 weight:66.4kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: It's hard to wake up in the morning, but weather forecast for today made it possible ... easy run, felt tired. L.knee hurt for several minutes, then was Ok. | ||
| Strength 2:00 [1] | |
| slept:6.5 weight:66.4kg | ||
| AM: Ankles - 2 x 15, push-ups 2 x 25. | ||
| Road Running 1:02:30 [3] 13.14 km (4:45 / km) | |
| ahr:131 max:140 rhr:47 slept:6.5 weight:66kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Forecasted weather changes didn't happen, it was just -1..-2C. Easy run, two loops around HS on the grass. | ||
Wednesday Jan 24 | ||
| Nishi System 30:00 [1] | |
| slept:7.5 weight:66.7kg | ||
| AM: Missed morning run ... but had enough time for morning exercises with some extras. | ||
| Trail-Grass Running 1:10:00 [3] 14.68 km (4:46 / km) | |
| ahr:130 max:138 slept:7.5 weight:66.4kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| PM: Longer easy run, 4 loops around HS on the grass. | ||
| Strength 2:00 [1] | |
| slept:7.5 weight:66.4kg | ||
| Ankles 4 x 15. | ||
Tuesday Jan 23 | ||
| Trail-Grass Running (Morning) 42:00 [3] 8.7 km (4:50 / km) | |
| ahr:132 max:143 slept:7.0 weight:66.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Ran in the morning, legs a bit tired for some reason ... and knee wasn't happy again. | ||
| Road Running 1:02:00 [3] 13.23 km (4:41 / km) | |
| ahr:130 max:136 slept:7.0 weight:66.5kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Similar route as yesterday, 75% on pavement and 2 loops around HS on grass.
No strides yet, but I'm getting closer to that point ... | ||
| Strength 8:00 [1] | |
| slept:7.0 weight:66.5kg | ||
| Crunches - 4 x 20.
Ankles - 2 x 20. | ||
Monday Jan 22 | ||
| Note | |
| Week 5.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| Road Running 1:05:30 [2] 13.26 km (4:56 / km) | |
| ahr:127 max:134 slept:6.0 weight:66.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| Usual route, paved trail with 2 loops around HS. | ||
| Strength 7:00 [1] | |
| Crunches - 4 x 20.
Ankles - 4 x 10. | ||