Training Archive: WyattIn the 7 days ending 2007-01-07:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jan 7 | ||
| Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: R-Nike Blue & White | ||
| ~5-10 minute warmup
10-15 minute cooldown | ||
| Running tempo (5-mile-loop) 32:39 [4] 5.0 mi (6:32 / mi) +80m 6:13 / mi | |
| ahr:172 max:179 shoes: R-Nike Blue & White | ||
| Valley Forge 5 mile loop - aiming for 35. Quite surprised to hit new PR of 32:39. Vadim gave me a 1 minute head start and was tailing me hard for the last 2 miles. He finished in 31:45.
Mile splits (ala GPS) 6:38, 6:23, 6:43, 6:40, 6:13 http://www.attackpoint.org/racesplits.jsp?raceid=2... | ||
| C • BTW, nice run. It's really goo... 1 | ||
Valley Forge 5 mile loop - Splits | ||
Saturday Jan 6 | ||
| Running (Grass, forest, paved) 55:00 [3] 9 km (6:07 / km) +200m 5:30 / km | |
| ahr:150 shoes: R-Nike Blue & White | ||
| Supposed to be an easy run around VF park, but Vadim's 'slow' isn't as slow as mine...
L-Hamstring: Pretty good R-Calf: Still a sore little knot, but really not getting worse Weather: ~70-degrees - absolutely destroying the previous record for Jan. 6 - of 59 degrees.. | ||
Friday Jan 5 | ||
| Running intervals (Track) 18:08 [4] 4.8 km (3:47 / km) | |
| max:184 shoes: R-Nike Blue & White | ||
| 6x800
3:08, 3:00, 3:01, 2:59, 3:00, 3:00 Thought I was really pushing the last one to try to get to, say 2:52 (to bring my average to 3:00), but ended up right on 3:00, which suggests I wore out well. Only 200m jogs (~1:10) between. Pace could've been worse - hoping to do 2:45's within a few months (say 3) to be back to the shape I was in 13 months ago, and then down to 2:30's by WOC... Tough target (for me...) Injury Update: First real track intervals since hamstring injury. We'll see later how the leg does. I did feel it after the 4th interval, although not really hurting. Just saying hi... Also had a knot in lower R-calf, inside that I got while leaning over during tag with Oriana last night. This hurt, but didn't get worse during intervals. | ||
| Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi) | |
| shoes: R-Nike Blue & White | ||
Thursday Jan 4 | ||
| Running 24:54 [2] 4.2 km (5:56 / km) +40m 5:40 / km | |
| ahr:135 shoes: R-Nike Blue & White | ||
| 1st half of run, alone near 5 mile loop | ||
| Running 24:54 [3] 4.88 km (5:06 / km) +40m 4:54 / km | |
| ahr:150 shoes: R-Nike Blue & White | ||
| 2nd half of run, with Jackie, me in grass while she ran her 7th-9th miles on pavement. | ||
Wednesday Jan 3 | ||
| Note | |
| Put together stats on US team training in 2006. Only 5 folks managed to average >1 hr/day. (Pavlina probably did too but doesn't AP her training - maybe others are in the same boat???) | ||
| Running long 1:42:47 [2] 15.54 km (6:37 / km) +420m 5:50 / km | |
| ahr:136 max:150 shoes: R-Nike Blue & White | ||
| Portion of Horseshoe trail from Warwick's western edge, over to a near-approach of Rt 100. Unfortunately the long foretold* bridge over the South fork of French Creek wasn't there - just a line of big rocks that would've been crossable in lower water conditions. Today they were wet, and the nearby ground was frozen (air was ~40), and I didn't fancy a fall into that follwed by a very cold and possibly banged up run back...
*I've seen the bridge on two maps an even been told about the cool suspension bridge by some orienteer, I think. No sign of any manmade objects - just some large boulders in a line in the water that appear to be human-arranged. Plan was 2.5 hr, but decided to do a shorter prettier run (and drive to/from) in the time available. | ||
Tuesday Jan 2 | ||
| Running 13:00 [2] 1.5 mi (8:40 / mi) +15m 8:24 / mi | |
| ahr:124 max:133 shoes: O-Mixed purple & black | ||
| Too-slow Warmup, fix shoes, wish I'd brought ankle tape to do a proper tempo run. | ||
| Running tempo (Grass, terrain, paved) 1:15:07 [4] 14 km (5:22 / km) +300m 4:51 / km | |
| ahr:159 max:169 shoes: O-Mixed purple & black | ||
| Valley Goat 1 rerun. This should be a reasonable approx. 60 minute tempo run, in not-too-rugged terrain. But I didn't tape and generally had trouble pushing the HR high today. I felt like I was moving okay, but I should feel like it's _hard_ to move... :) My PR on this is 66, and the course record is 65, so 75 isn't terrible. Conditions were pretty good though. | ||
| Running warm up/down 25:00 [2] 4 km (6:15 / km) +55m 5:51 / km | |
| ahr:139 max:148 shoes: O-Mixed purple & black | ||
| Run from VF park large lot to home. A bunch on pavement in spikes. But we're down to one car...
Good news is hamstring was happier after this than in the morning. | ||
| Strength (Hip, Ankle, Core) 5:00 [1] | |
| 10x (5e) 1-legged pushups - weak...
Ankle good, Hip moderate | ||
Long - Splits | ||
Monday Jan 1 | ||
| Running (Grass, paved) 58:00 [2] 6.0 mi (9:40 / mi) | |
| shoes: R-Nike Blue & White | ||
| KoP north east.
Hamstring more sore than normal this evening as it was after 12/27 run. Not sure why it's getting more active recently, but it may put a damper on my return-to-proper-training plans. We'll see. Sore enough that sitting was askew and I hit it with the pineapple again a few times on 12/27 & 1/1... | ||