Training Log Archive: divIn the 7 days ending Jan 6, 2007:
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Saturday Jan 6, 2007 #
Easy run hills 46:00 [3] 6.2 km (7:25 / km) +200m 6:23 / km
weight:82.5kg shoes: Mizuno Ascend
Easy terrain run in a group. Pace taken was close to LT, so turned into more like racing event.
Stretching 10:00 [3]
Orienteering 2:30:00 [4] *** 9.5 km (15:47 / km) +1000m 10:21 / km
spiked:24/26c shoes: Adidas Alborado II
Route choice exercise plus downhill sprints in North Joe grant. Killing map, and cold wind at the hills. Last 2 control skipped - was to dark to see anything, not speaking about map. Run out of water and was very hungry - took only one GU pack. Maps is extremely steep plus obtain couple unmapped cliffs, about 10 m high.
Stretching 5:00 [3]
Thursday Jan 4, 2007 #
Note
Dinner with camp folks and local gang. nice san francisco italian place. this saturday will be start of swimming season... santa cruz is a great place, at least water will be around 10-12C.
Wednesday Jan 3, 2007 #
Note
Last year stats:
Total running - 1400km,
Orienteering - 256km, 41 events
Total training hours - 203h
4kg weigh loss, 4 still to go (actually, more - gained in recent months due to not training)
5K: 19:20 (first time)
1mile: 5:56->5:37 (goal was 5:00)
Lake Chabot test loop (easy run, 21km, ~600m climb): 2:05->1:42
15 hours decline in training volume from 2005, but compensated by higher intensity.
Total running - 1400km,
Orienteering - 256km, 41 events
Total training hours - 203h
4kg weigh loss, 4 still to go (actually, more - gained in recent months due to not training)
5K: 19:20 (first time)
1mile: 5:56->5:37 (goal was 5:00)
Lake Chabot test loop (easy run, 21km, ~600m climb): 2:05->1:42
15 hours decline in training volume from 2005, but compensated by higher intensity.
Easy run 1:07:00 [3] 12.8 km (5:14 / km) +60m 5:07 / km
shoes: Asix GT-2110
Easy run with FM folks in Danville, still hard, pastor ran away after 1st mile - his pace was way to demanding, around 7:45 mm. rest was easy chat with girls about triathlon, swimming, and running. at the end started to feel toughtheness in quads. stretched a lot after run, helped.
Stretching 20:00 [3]
Tuesday Jan 2, 2007 #
Easy run warm up/down 22:00 [3] 3.4 km (6:28 / km)
shoes: Asix GT-2110
Lazy warmup before first track run in a 3 months. Body completely disagree with that drastic attempt. Also, was quite cold for CA, close to 5C.
Stretching 20:00 [3]
Before and after. Some strength exc.
R run intervals 2:45 [4] 1.0 km (2:45 / km)
shoes: Asix GT-2110
Intervals, R pace, 4x100, 3X200 with walk/jog in between till full recovery. Quite easy but maybe to fast for return. Left knee started to hurt.
Monday Jan 1, 2007 #
Event: US Team Training Camp
Note
many years ago that was very tough run
http://www.gmap-pedometer.com/?r=613867
another very old route, some 25 years ago morning summer workout
http://www.gmap-pedometer.com/?r=614175
warmup in vilnius couple years ago
http://www.gmap-pedometer.com/?r=613817
http://www.gmap-pedometer.com/?r=613867
another very old route, some 25 years ago morning summer workout
http://www.gmap-pedometer.com/?r=614175
warmup in vilnius couple years ago
http://www.gmap-pedometer.com/?r=613817