Training Log Archive: Tundra/DesertIn the 7 days ending Jan 17, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Thursday Jan 15, 2009 #
Note
Went to work in the morning and Alexei was there, having just returned from Massachusetts. With stuff he brought, I made quick progress. People at SE-M got all excited about seeing a smoldering soldering iron—real R&D coming their way!
I will put some photos here in a few hours.
I will put some photos here in a few hours.
Easy running warm up/down 9:58 [2] 2.0 km (4:59 / km)
ahr:131 max:161 shoes: Wave Riders
In the evening, Alexei and I went to the Bauman indoor track. Lots of orienteers were there. Vladimir Zherdev was formally in charge, and Olga (his daughter) was there, too, doing some kind of training. Igor Klimov was just done as we got in, and Danila had left earlier. There were other, younger people, whom I didn't know.
Sergey Yaschenko, Andrey Rybakov, and Sergey Yutkin started their workout at the same time, but Alexei and I had decided to do something T-ish, so we didn't join their 1000s (they were doing 3:20–3:30, 6 to 8 of them, so we could have sort of kept up).
Sergey Yaschenko, Andrey Rybakov, and Sergey Yutkin started their workout at the same time, but Alexei and I had decided to do something T-ish, so we didn't join their 1000s (they were doing 3:20–3:30, 6 to 8 of them, so we could have sort of kept up).
Medium pace running tempo (Threshold intervals) 27:22 [3] 6.4 km (4:17 / km)
ahr:169 max:182 shoes: Wave Riders
We decided to do 2×(10' at T + 2' at I + 2' rest). Plan was to go at something like 4:20/km, slower than our T, so that we could put some effort into the I (Alexei asked me on the way to the track and I came up with some scientific-sounding explanation about why this structure would be beneficial to training lactic acid tolerance and its utilization as muscle fuel; I think it even made enough sense that I believed my own bs).
I ended up running at what felt like "the" T and it was right on 50-second laps, both times, so the threshold portion took up exactly 12 laps, down to a second. The I was 44 s laps the first time and 45 s, the second time, so I decided to run up to the end of the second curve, which was pretty close to 2.75 laps, and clocked 2:01 the first time, 2:03 the second. The rest portion was the remainder of the 3/4 lap and then one more lap, so it took about 1:40, less than two minutes.
Alexei bailed on the second T and just did the following I. Good thing he didn't fall asleep, being on Massachusetts time.
As we got out, it was snowing heavily, but quite warm, and SY's car was buried under some snow. SY and Andrey dug it out.
I ended up running at what felt like "the" T and it was right on 50-second laps, both times, so the threshold portion took up exactly 12 laps, down to a second. The I was 44 s laps the first time and 45 s, the second time, so I decided to run up to the end of the second curve, which was pretty close to 2.75 laps, and clocked 2:01 the first time, 2:03 the second. The rest portion was the remainder of the 3/4 lap and then one more lap, so it took about 1:40, less than two minutes.
Alexei bailed on the second T and just did the following I. Good thing he didn't fall asleep, being on Massachusetts time.
As we got out, it was snowing heavily, but quite warm, and SY's car was buried under some snow. SY and Andrey dug it out.
Wednesday Jan 14, 2009 #
Easy running 52:00 [2] 8.88 km (5:51 / km) +68m 5:38 / km
ahr:141 max:154 shoes: North Faces
Got up late, then ran one loop. Definitely picked the wrong shoes; the main roads in the park were sheer ice, with some sand sprinkled here and there. It was just below freezing.
Note
Went to Krasnobogatyrskaya late in the afternoon, and there was not much to do there before Alexei brings the stuff from the States. An uneventful day.