Training Archive: KseniyaIn the 31 days ending 2007-07-31:
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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 | T | ||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) +35m 5:54 / km | |
| shoes: Nike | ||
| evening run to track | ||
| Running 29:00 [3] 5.6 km (5:11 / km) | |
| shoes: Nike | ||
| random fartlek, mostly below threshold due to severe stomach pains, again... had to stop couple times but that didnt really work..
couple good 400s : 1:47, 1:41 but that's about all my stomach could handle. | ||
| Strength Training 10:00 [1] | |
| stretching at various times during run and afterwards | ||
Monday Jul 30 | ||
| Running 37:00 [2] | |
| shoes: Nike | ||
| torture run/jog, gross weather just made it even worse for my already sh*tty state. | ||
| C • weather 1 | ||
| Strength Training 10:00 [1] | |
| feeling better after taking a shower, but damn that was bad. | ||
Sunday Jul 29 | ||
| Orienteering 22:00 | |
| shoes: LOP | ||
| after shadowing Bernie's girls on orange course, ran a sprint which was fast but i wasn't pushing hard (stomach pains as usual).
ankle hurting afterwards, not sure why, maybe Oshoes. after swimming and eating went out to collect controls, although i couldn't run, it was still nice to walk around in the woods; got stung by a wasp that came out of hole in the ground.. total of 3hrs of orienteering today | ||
Saturday Jul 28 | ||
| Note | |
| trying very hard to overdose on blueberries :) | ||
Friday Jul 27 | ||
| Orienteering 2:00:00 | |
| shoes: LOP | ||
| setting controls | ||
Thursday Jul 26 | ||
| Running 36:00 | |
| shoes: Nike | ||
| short trail run, getting chased by some bugs again, wat did i ever do to them?
legs feel fine, suprisingly, i thought they would be more sore. | ||
| Strength Training 5:00 [0] | |
Wednesday Jul 25 | ||
| Running warm up/down 26:00 [2] 3.6 km (7:13 / km) +35m 6:53 / km | |
| to the track, 2 laps, and back | ||
| Running intervals 31:00 | |
| this was a "half-time fartlek" training session that I got from the Running Times magazine. it consisted of: 6min hard, 3min recovery, 5min on, 2:30 off, 4min on, 2min off, 3min on, 1:30 off, 2min on, 1min off, and 1min on.
I wore my racing asics flats (made in the 80's no doubt) with my insoles, i should try to get a pair of some really light shoes, nikes are not working for track. I didn't go all out on these but def at a decent pace, didn't bother counting hte distance, focused on time only. stomach pains left after 5min one :) this was a very tough work-out for me, it's been a while, since xc probably, that i had to push myself this hard,esp. mentally, but i'm glad i was able to finish it. my poor legs didn't want to carry me back home afterwards.. | ||
| Strength Training 13:00 [1] | |
Tuesday Jul 24 | ||
| Running 58:00 [3] 10 km (5:48 / km) +140m 5:25 / km | |
| shoes: Nike | ||
| a much needed run to the caldwell park. Leg muscles were rock solid, didn' want to move but warmed up for the second half. Knees feeling ok except for the bruise. | ||
| Strength Training 13:00 [1] | |
| stretching after + some pull-ups during the run | ||
Sunday Jul 22 | ||
| Running warm up/down 23:00 [2] 4 km (5:45 / km) | |
| shoes: LOP | ||
| jogging on road, time walking up to start and down from is not included | ||
| Orienteering 1:01:30 [3] **** 5.3 km (11:36 / km) +155m 10:07 / km | |
| shoes: LOP | ||
| very nice Otraining thanks to Greg, once again.
| ||
Friday Jul 20 | ||
| Orienteering 1:44:00 | |
| shoes: LOP | ||
| checking control locations for Ocourse next weekend. spent about half an hour contemplating which feature is best for each control b/c some areas are really sketchy at harriman..
planned to do a long run this week and this training session turned out to be pretty long ( i was dehydrated by the end, although there was wind that felt really nice) so now i don't have to do a long run by myself,, yay.. I know i'm such a lazyass.. | ||
| C • u took words out of my mouth 2 | ||
Thursday Jul 19 | ||
| Running 20:00 [2] | |
| shoes: Nike | ||
| short run to warm-up the body, soo humid out but smells nice in the woods. pre-storm weather. bunnies and deer are going crazy..
incorporated some jumping drills in the middle; legs feel fine, no real soreness.. | ||
| Strength Training 30:00 [2] | |
| various stretches and strength exercises, back and neck sore | ||
Wednesday Jul 18 | ||
| Running warm up/down 35:00 [2] 3.5 mi (10:00 / mi) +40m 6:00 / km | |
| shoes: Nike | ||
| 20 min warmup, 15 cooldown | ||
| Running tempo 18:40 [4] 4 km (4:40 / km) | |
| shoes: Nike | ||
| this was a good and a bad work-out. Good b/c i planned a tempo run and i did it, bad b/c my legs refused to run, feeling rather stiff. I just couldn't open up my stride and so settled for 4k instead of planned 5. Stomach alos acting up a bit, might have ran a bit too fast, 93-95%, not 90% as supposed to..
But anyway, it was a good try and i'll prob will be doing more of these building up slowly.. times for 400m: 1:51 1:54 1:53 1:51 7:29 1:52 1:52 1:50 1:51 7:25 1:50 1:52 18:40 total also, a problem could be within my warm-up since i'm running slow and then suddenly increasing speed. I should try more gradual increase, that wiould be more beneficial for my legs and stomach. | ||
| C • Increasing speed 2 | ||
| Strength Training 11:00 [1] | |
| some stretching | ||
Tuesday Jul 17 | ||
| Running 57:00 [2] | |
| shoes: Nike | ||
| easy jog to the river with some detours.. prob should have taken today off, humidity sucks | ||
Monday Jul 16 | ||
| Running 40:00 | |
| shoes: Nike | ||
| nice run to the river and back enjoying the flat trails.. | ||
| Strength Training 10:00 [1] | |
Sunday Jul 15 | ||
| Orienteering 1:00:00 | |
| shoes: LOP | ||
| 1 course set up by Greg at harriman..
Definitely nice training. Even though i made some mistakes, my orienteering pace and navigational speed are becoming better matched, yay! Mistake on 6(5) could have been avoided, as i misread the map and my location (~5min lost) mistake on 14(13) going too low (~2-3min lost) other general misakes include: not reading ahead allowing being carried down slowing down needlessly and others i'm sure.. splits below | ||
| C • splits, etc 1 | ||
| Orienteering warm up/down 10:00 [2] **** | |
| collecting controls on the way back | ||
| Running warm up/down 10:00 [2] | |
| jogging back | ||
| Strength Training 8:00 [1] | |
| stretching | ||
Rart 1 - Splits | ||
Friday Jul 13 | ||
| Orienteering 1:00:00 | |
| shoes: LOP | ||
| went to baylitown map with mom to get some control placements checked out for the upcoming camp.. had to re-locate most controls to different features b/c of the map and terrain..
nice terrain running though + no matter what course you're setting at harriman, its still harriman and its tough physically and navigationally. | ||
| Strength Training 5:00 [1] | |
Thursday Jul 12 | ||
| Running 51:00 [3] * | |
| shoes: Nike | ||
| nice strong trail run at eagle rock with a map. hilly and rocky, just what i needed.
right knee and shin are a bit sore. could be due to slight twist yest jumping over damn chipmunk.. | ||
| Strength Training 7:00 [1] | |
Wednesday Jul 11 | ||
| Running 1:02:00 | |
| shoes: Asics | ||
| evening run after hard rain has stopped.. cooler weather felt so nice.
started out kind of blah.. bezhalos' i ne bezhalos': nogi bezhali a zhivot i golova stradali.. finally after 40 min i came around and i woke up from this daze.. anyway, it was time to head back but i felt like running some more so i stopped by the school track to run a hard mile.. rain felt awesome.. by the end my legs were begging to be stretched :) my run, not including track: http://www.gmap-pedometer.com/?r=1129395 | ||
| Running ((3-4)) 7:30 [3] 1.6 km (4:41 / km) | |
| shoes: Asics | ||
| one mile on track.. time is a slight estimate but close..
i really need to donate to ap to be able to log my diff. intensities.. | ||
| Strength Training 10:00 [1] | |
| and so i stretched them | ||
Tuesday Jul 10 | ||
| Running 41:00 [2] 6.6 km (6:13 / km) | |
| slept:5.0 shoes: Nike | ||
| my first early morning run after getting terrible night sleep. not as bad as i predicted but worth trying again after getting a better night rest.. i absolutely hate htese kind of nights, they kill my next day.. | ||
| Strength Training 5:00 [1] | |
| Note | |
| day wasn't killed after all.. i guess the run helped and that delicious filet mignon with tequila mushroom sauce i had for lunch at this mexican restaurant (mama mexico) with my section from work... just noting to myself b/c that steak made my day.. yumm.. | ||
Monday Jul 9 | ||
| Yoga 30:00 [1] | |
| nice yoga session, indoors of course, hate this damn summer weather.. | ||
| Note | |
| the past three days, including today, have been my rest days due to bad weather and slight sickness coming over me on saturday.. should be back to normal starting tom.
Plan for this week other than my usual regular runs nearby: - Hill run at some park, possibly with a map - Long run during the weekend probably - Hopefully some orienteering | ||
Saturday Jul 7 | ||
| Running 30:00 [1] | |
| shoes: Nike | ||
| joggin at eagle rock with Sergei.. | ||
Friday Jul 6 | ||
| Running ((2-3)) 40:00 [3] 6.8 km (5:53 / km) | |
| shoes: Asics | ||
| Strength Training 7:00 [1] | |
Thursday Jul 5 | ||
| Running warm up/down 36:00 [2] 5 km (7:12 / km) +130m 6:22 / km | |
| shoes: Nike | ||
| ran to school track to do some speedwork, rather humid out..
couple laps prior to and couple after, and back of course.. | ||
| Running intervals 11:00 [4] | |
| shoes: Nike | ||
| so i planned to do 10 100m intervals on track. started out fine, felt strong, tried to keep good form, run on toes, and make it in specified time of 20-21sec.. after i did 5 i took a little longer break to walk it off as my stomach was complaining.. also during these five runs my toes were on fire prob due to such warm sneakers.. oh well, unlike Greg i dont have the money to buy 20 pairs of different running sneakers..
anyway, after the sixth one i kind of dosed out and lost count of my laps.. oops.. everything just kind of lost its meaning and i was just running. no burning in my toes.. so i actually dont really know how many intervals i did, could be 8 or maybe 10, def. not 12 :) I stopped b/c i got a blister due to my stupidity of wearking wrong socks.. 1. 21 2. 21 3. 19 4. 20 5. 21 6. 21 7. 22 8. 21 9.. ?? good workout, hopefully i'll be in one piece tom.. | ||
| C • Let's turn negative into positive 3 | ||
| Strength Training 7:00 [1] | |
| quality stretching | ||
Tuesday Jul 3 | ||
| Running 40:00 [2] 6.6 km (6:04 / km) | |
| shoes: Nike | ||
| nope, i really am that slow | ||
| Plyometrics 5:00 [3] | |
| some strides and other jumps | ||
| Strength Training 20:00 [1] | |
| stretches and some strength exercises | ||
Monday Jul 2 | ||
| Running 47:30 [3] 8.4 km (5:39 / km) | |
| shoes: Nike | ||
| nice strong run in park nearby, felt i was moving pretty fast but when i measured it, it turned out to be less than i thought so i don't know maybe it;s b/c of all the puddles that i run around that make it longer.. | ||
| Strength Training 8:00 [1] | |
Sunday Jul 1 | ||
| Running 45:00 [2] 6.5 km (6:55 / km) | |
| shoes: Nike | ||
| Trail run in FP, stopped and walked after 15min b/c of stomach pains, continued at slower pace after they went away.. | ||
| Strength Training 5:00 [1] | |