Training Archive: KseniyaIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Yoga 30:00 [1] | |
| decided to take it easy today and just do some yoga b/c of sore calves. | ||
Sunday Jun 29 | ||
| Running 15:00 [2] | |
| shoes: Pytho Ice Bug | ||
| warm-up to start | ||
| Orienteering 41:26 | |
| shoes: Pytho Ice Bug | ||
| Fun course in Harriman set up by Greg. Orienteered well but not reading ahead at all, lost some time on last control b/c of distraction.
Ankles and knees feel a bit funky on the rocky uneven ground but nothing serious :) | ||
| C • yay for a happy ankle! 2 | ||
| Strength Training 5:00 [1] | |
middle - Splits | ||
Saturday Jun 28 | ||
| Running 30:00 [1] | |
| shoes: Puma narabota | ||
| very easy run with Sergei in backyard park just to loosen up the legs.. | ||
Friday Jun 27 | ||
| Running 1:20:00 [2] 8.4 mi (9:31 / mi) +100m 5:42 / km | |
| shoes: Nike | ||
| feeling much better today :) doing a long run as planned, easy around neighborhood + an attempt to the river, unsuccesful due to muddy trail.
Route (very apprx in the woods) | ||
| Strength Training 5:00 [1] | |
Thursday Jun 26 | ||
| Running 49:00 | |
| shoes: Asics 13 | ||
| shitty run today: diaphragm cramped out, felt like there wasn't enough air, prob due to humidity (at least I hope so). planned to do tempo, tired to tough it out but gave up after ~10 min, felt soo slow, def. did not enjoy it ;( | ||
| C • bad days 2 | ||
Tuesday Jun 24 | ||
| Strength Training 30:00 [2] | |
| 20 min elliptical (even though I don't think it counts as strength but its a good warm-up)
10 min leg strength + a tiny bit of arms and back | ||
| Swimming 30:00 | |
| this was an interesting session: difficulty breathing for the first 2/3 but suddenly feeling great for the rest of it. ankle feeling strange though. | ||
Monday Jun 23 | ||
| Running intervals 47:23 | |
| shoes: Asics 13 | ||
| Planned a track work-out today but had no energy when I headed out the door so I wasn't sure it was going to happen. Stomach was uneasy warming up but felt Ok after 20 min so I decided to go for it and did 10x100m with ~110m rest in btwn. Suprisingly felt really strong during intervals but the rest periods were rather painful, took extra time after five to cool down my stomach. Really humid today, 77F, sweat like crazy.
Time Rest 20.9 39 20.7 44 20.2 45 20.8 45 20.2 2:08 19.7 46 20.5 48 20.5 46 20.5 44 19.4 14:20 | ||
| Strength Training 7:00 [2] | |
| stretching | ||
Sunday Jun 22 | ||
| Running 59:00 | |
| (injured) | ||
| FP run with Greg, supposed to be slow but for me it was at a decent pace, that is after about 20 min of stomach pains left me. Lots of deadfall in FP, ruining some trails + making new ones. Ankle felt totally fine during the run, still a bit sore and bruised though. | ||
| Strength Training 4:00 [1] | |
Saturday Jun 21 | ||
| Running 45:00 [2] | |
| (injured) | ||
| easy run to Brighton beach + 5 min on sand to see how my ankle feels. should def. do more beach running: very tough work.
hot and humid today. | ||
| Strength Training 5:00 [1] | |
Thursday Jun 19 | ||
| Running 50:00 | |
| (injured) shoes: Asics 13 | ||
| nice evening run on the school track; ankle is feeling fine when running straight and on flat ground.
last two minutes - jump rope (r. calf sore) | ||
| Note | |
| so I'm officially sponsored by my company for the international competitions :) brought some Amino Vital powder home with me today and will start training with it to get used ot the effects | ||
| C • Pro 3 | ||
| Strength Training 6:00 [1] | |
Wednesday Jun 18 | ||
| Yoga 40:00 [2] | |
| (injured) | ||
| was planning to go to the track for a light run but decided to give my ankle one more day. did some yoga instead with focus on abdominal muscles.. | ||
Tuesday Jun 17 | ||
| Strength Training 40:00 [2] | |
| (injured) shoes: Asics 13 | ||
| school gym after work despite my desire to go out for a run in this nice weather.. but ankle needs rest at least until tom :) it was feeling better today already, esp. after the "work-out", which consisted of 20 elliptical, some leg and arm strength, 5 min on stair stepper + 5 min treadmill (just to see how it reacts). so good news is that I can run on flat surface w/o pain. now all i have to figure out is how to wear a skirt to work with sneakers? | ||
| C • just like a little jap. school girl. I like it! 2 | ||
Sunday Jun 15 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Puma narabota | ||
| nice warm-up with AliC going along the lake and a bit further up. | ||
| Orienteering 33:00 [3] **** | |
| (injured) shoes: Puma narabota | ||
| After a good warm-up headed on Greg's 4km course, doing Ok but lacking energy and concentration. Started getting into it after 10 controls or so but ended up twisting my ankle badly on side of slope (even heard it pop which has never happened to my ankles before). After that hopped around the last two control (the time for that is not included) .
I hope this is just a minor injury and it won't prevent me from training for the next month. still bad timing though :( | ||
Friday Jun 13 | ||
| Running 40:40 [2] 4.0 mi (10:09 / mi) | |
| shoes: Puma narabota | ||
| easy run to the river, some mud and puddles but not bad | ||
| Strength Training 5:00 [1] | |
Thursday Jun 12 | ||
| Running intervals 36:55 | |
| shoes: Puma narabota | ||
| Planned hill intervals in wayne park (~200m with a slight incline but it's def enough) despite sore calves and knees.
14 min warm-up 57 1:37 58 1:36 57 1:32 54 1:36 53 1:35 54 9 min cool-down Turned out well, r. calf really sore afterwards. | ||
| Strength Training 12:00 [1] | |
| some stretching before intervals and thorough stretching after | ||
Wednesday Jun 11 | ||
| Running 1:01:00 | |
| shoes: Puma narabota | ||
| got out for a run since the heat subsided thankfully; it was still hot but bearable. tried out my new awesome puma sneakers, which I intend to use for orienteering, felt confident running in them from the start but more cushioning would have been nice (I won't be doing much pavement running in these so it should be fine for the woods)
calves tight and sore :/ | ||
| C • Where did you run? 4 | ||
| Strength Training 10:00 [1] | |
| thorough stretching | ||
Tuesday Jun 10 | ||
| Strength Training 35:00 [2] | |
| elliptical 20 min, 10 min leg strength, 5 min stair | ||
| Swimming 15:00 [2] | |
| short session today since they kicked me out for some swim club but it was worth it in this heat. | ||
Monday Jun 9 | ||
| Yoga 30:00 [2] | |
| outside in miserable heat, inside was worse though :( | ||
Sunday Jun 8 | ||
| Running 50:00 [2] *** | |
| score-O / grocery O at Loantaka park nearby here, which I didn't know existed..
ran slowy and cautiously trying to "collect" the groceries but running overbudget, oh well, I do that often ;) | ||
Thursday Jun 5 | ||
| Strength Training 30:00 [2] | |
| 20 min elliptical, 10 min leg strength | ||
| Swimming 30:00 [2] | |
| very nice session, practically no breaks this time (suprised how good it felt to swim continuously) | ||
Wednesday Jun 4 | ||
| Yoga 30:00 [2] | |
| outdoors :) | ||
Tuesday Jun 3 | ||
| Running 43:00 [2] | |
| shoes: Pytho Ice Bug | ||
| was conviniently in wayne today so i could not resist running at high mtn park even though it's hilly and rocky. tried to avoid the major hills, knees and hips still sore + I added another wonderful blister to my collection..
almost forgot how much I miss these woods. | ||
Sunday Jun 1 | ||
| Running 48:00 [2] | |
| easy run at FP that turned painful from the beginning: lungs were not prepared for the heat and humidity.. not too bad towards the end. | ||