Training Archive: speedyIn the 7 days ending 2007-02-11:
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| M | T | W | H | F | S | S | |||||||
Sunday Feb 11 | ||
| Trail-Grass Running 1:32:15 [2] 15.6 km (5:55 / km) | |
| ahr:121 max:146 slept:8.0 (injured) (sick) shoes: Salomon XA Comp2 XCR | ||
| Chesterbrook to VF to Mt. Joy-Misery and back, first part with Wyatt and Angelica, and second with Angelica only. | ||
Saturday Feb 10 | ||
| Trail-Grass Running (Hills) 1:02:00 [2] 11.75 km (5:17 / km) | |
| ahr:139 max:160 slept:8.0 (injured) (sick) shoes: Salomon XA Comp2 XCR | ||
| Nice sunny winter day. VF Mt. Joy to Mt. Misery (couple hills there) and back. Parking lot near Mt. Joy with bathrooms was closed due to some area redevelopment. Part of the road to the top of Mt. Joy is already gone as well as parking area on the tophill. | ||
Thursday Feb 8 | ||
| Note | |
| (sick) (rest day) | ||
| Took another day off, just in case ... finished FH Sprint course design. | ||
Wednesday Feb 7 | ||
| Note | |
| (sick) (rest day) | ||
| No training today. Got some minor cold over the last several days ... spent time on Project BOS. | ||
| C • krutizna, pora i vabank site z... 1 | ||
Tuesday Feb 6 | ||
| Note | |
| AM: Decided to skip run in the cold and sunny weather cause my throat wasn't happy in the morning after 2 days of running in such cold conditions especially yesterday night. | ||
| C • My throat still hasn't fully r... 1 | ||
| Road Running (75% road / 25% grass) 58:45 [3] 12.19 km (4:49 / km) | |
| ahr:128 max:133 slept:7.0 weight:68kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Another cold and windy evening, a bit better than yesterday, but still, brrrr, cold. Ran to HS and did 3 loops around. | ||
| Strength 2:00 [1] | |
| slept:7.0 weight:68kg | ||
| PM: HLECMT 4 x 20. | ||
Monday Feb 5 | ||
| Note | |
| Week 7.
================================ Day 1: L (up to 25% + Strides 5-6x20-30sec.) Day 2: E Day 3: R-1 5x(2x200 + 1x400 @ R-pace up to 5%) Day 4: Ti* 4x(1mi repeats @ T-pace w/1min. rest up to 8% or 10km) Day 5: E Day 6: E Day 7: I-1 (2/1min.+1min./30sec.+30/30sec. up to 8% or 10km) ================================ | ||
| Trail-Grass Running 48:00 [3] 10.04 km (4:47 / km) | |
| ahr:131 max:140 slept:6.5 (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Shorter run in the evening, had a chance to run on the trail and then around HS. It was cold and windy, -10C (felt like -19C). | ||
| C • You are a tough guy! 2 | ||