Training Archive: speedyIn the 7 days ending 2007-02-18:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 18 | ||
| Trail-Grass Running long (Snow+Hills) 2:02:00 [3] 22.52 km (5:25 / km) +600m 4:47 / km | |
| ahr:138 max:157 slept:8.0 (injured) shoes: Sarva Duotech | ||
| Long run on the packed, cracking, and some melted snow in the VF park - from visitor center to Mt. Joy to Mt. Misery (3 hills there) and back to visitor center over the Mt. Joy. | ||
Saturday Feb 17 | ||
| Event: Georgia Navigator Cup | ||
| Trail-Grass Running 37:00 [2] 5.5 km (6:44 / km) | |
| ahr:126 max:144 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Back in business. Easy run with Angelica in Willows on the crunchy snow. Nice winter day to be outside. | ||
| Trail-Grass Running hills 12:10 [4] 2.07 km (5:53 / km) | |
| ahr:153 max:168 slept:7.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| 10 x 30 sec. hill intervals on the snow.
27.80 (128/148) + 36.04; 30.35 (152/160) + 38.26; 30.29 (151/162) + 38.30; 29.25 (153/166) + 42.18; 30.13 (153/165) + 1:10.20; 30.09 (151/166) + 40.35; 30.78 (154/163) + 43.14; 30.24 (154/166) + 44.42; 30.10 (156/168) + 43.15; 29.90 (154/165) + 35.57; | ||
| Road Running warm up/down 2:15 [2] 0.38 km (5:55 / km) | |
| ahr:125 max:129 slept:7.0 shoes: Salomon XA Comp2 XCR | ||
| Cooldown on the way to parking lot. | ||
Thursday Feb 15 | ||
| Nishi System 10:00 [1] | |
| slept:6.5 | ||
| Quick workout. | ||
| C • Are you resting your knee, or ... 2 | ||
| Strength 10:00 [1] | |
| slept:6.5 | ||
| AM: Abs 4 x 20, HLECMT 4 x 10 each leg, Pushups 2 x 35. | ||
Wednesday Feb 14 | ||
| Nishi System 10:00 [1] | |
| slept:6.5 weight:68.7kg | ||
| Another quick workout. | ||
| Strength 10:00 [1] | |
| weight:68.7kg | ||
| AM: Abs 4 x 20, HLECMT 4 x 20, Pushups 2 x 30. | ||
| Note | |
| PM: Few adjustments to the Batsto courses: Blue - 10km/22c, Red - 8.4km/24c. Now I need someone to look at them ... | ||
| C • Courses 3 | ||
Tuesday Feb 13 | ||
| Nishi System 10:00 [1] | |
| slept:7.0 weight:68.8kg | ||
| Short morning session. | ||
| Note | |
| Finished Batsto courses design, now I need to field-check all locations and features. | ||
Monday Feb 12 | ||
| Note | |
| slept:6.5 (sick) (rest day) | ||
| Week 8.
================================ Day 1: L (up to 25% + Strides 5-6x20-30sec.) Day 2: E Day 3: E + Strides Day 4: R-2 (repeats 400m @ R-pace up to 5%) Day 5: E Day 6: E Day 7: I-1 (2/1min.+1min./30sec.+30/30sec. up to 8% or 10km) ================================ | ||