Sunday Jan 14 |
 | Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi) +40m 9:44 / mi | |
| shoes: R-Nike Blue & White |
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| Orienteering tempo 48:07 [4] 7.5 km (6:25 / km) +200m 5:40 / km | |
| shoes: R-Nike Blue & White |
| Rerun of VF Goat II. Very wet forest - not raining, but rained all day yesterday, and still foggy... Pushed properly about 75% of the way, slacked a bit. Missed one control probably 3 meters to my side, turned around and saw it 25 meters behind... Missed a few seconds here and there at other bags too. 16 seconds behind Vadim's day-of-event run. |
| Strength 1:00 [1] | |
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| 60 crunches... |
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Score-O - Splits |
Saturday Jan 13 |
| Running (Paved, dirt, mud, briars) 1:00:00 [2] 6.0 mi (10:00 / mi) | |
| shoes: R-Nike Blue & White |
| Vaguely following the Crow Creek from the train tracks to the turnpike, leading Vadim on a messy run. Narrow muddy trails through briar. Some step-in-the-creek crossings, a construction area with some saturated, freshly churned, shoe sucking mud... Entertaining run. |
Friday Jan 12 |
| Running (Trail, forest) 50:00 [2] 5.26 mi (9:30 / mi) | |
| shoes: R-Nike Blue & White |
| 1st half with Jackie, Angelica & Tom. Then bailed early and did some secret training drills on the way back. |
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| C • I was aware of "russian" secre... 2 |
| Strength 6:00 [2] 0.6 mi (10:00 / mi) | |
| shoes: R-Nike Blue & White |
| The drills... some skips, some hops, some leaps, some sideways running. |
Thursday Jan 11 |
| Running intervals (Track) 6:34 [5] 2 km (3:17 / km) | |
| ahr:160 max:180 shoes: R-Nike Blue & White |
| 10x200m hard w/200m jog between. Range was :41 to :37 |
| Running warm up/down (Paved, Grass, Track) 54:58 [2] 8.87 km (6:12 / km) +80m 5:56 / km | |
| ahr:144 shoes: R-Nike Blue & White |
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Wednesday Jan 10 |
| Running long 1:32:32 [2] 14.68 km (6:18 / km) +200m 5:54 / km | |
| ahr:139 max:164 shoes: R-Nike Blue & White |
| w/Angelica & Jackie. Loops at VF, near Valley creek. Ran through a pretty snowstorm. Just dusted the ground but the air was quite pretty for a few minutes. |
| Walking hills (Treadmill) 8:00 [2] 0.83 km (9:38 / km) +100m 6:01 / km | |
| ahr:120 shoes: R-Nike Blue & White |
| Warmup for eve. exercise |
| Strength (Hip, Ankle, 1-leg-pushups) 8:00 [1] | |
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Tuesday Jan 9 |
| Running intervals (Grass, Dirt, Trails) 31:00 [4] 4.0 mi (7:45 / mi) +80m 7:18 / mi | |
| ahr:165 max:171 shoes: R-Nike Blue & White |
| Speedplay - 10min on, 10 min off, fast portion. Full route was the 7.2 mile Bonnie's loop |
| Running warm up/down 36:00 [2] 3.2 mi (11:15 / mi) +60m 10:38 / mi | |
| ahr:140 shoes: R-Nike Blue & White |
| Slow portion of speedplay |
| Strength (Core) 3:00 [2] | |
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| 60 crunches, 20 pushups. (Saw barb's comment about spending more time training than APing and thought that might help balance things...) |
| Note | |
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| Training volume: 154th, 217.8hrs/last-365 (for reference...) |
Monday Jan 8 |
| Running (Paved, wet grass) 29:35 [2] 2.8 mi (10:34 / mi) | |
| ahr:125 shoes: R-Nike Blue & White |
| Windy, raining, sluggish. Right calf generally sore after yesterday's run. But all-in-all not a bad day. (Still happy about yesterday's time trial as it suggests I may be able to have a decent Spring season - and if I work hard enough, I've still got a chance at WOC...) |