Training Log Archive: BorisGrIn the 7 days ending Jan 25, 2015:
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Sunday Jan 25, 2015 #
Event: QOC Little Bennett
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup, first with Alli and then on my own
T.rex training 20:00 [1]
Pilates in the evening
Saturday Jan 24, 2015 #
Cross-Training 30:00 [2]
Elliptical
Friday Jan 23, 2015 #
Running 55:00
Treadmill 20 minute threshold run at 9.6 mph. Felt thirsty the entire time. Planned to do 25 minutes, but stopped after 20.
Thursday Jan 22, 2015 #
Cross-Training 20:00 [2]
Elliptical warm-up
T.rex training 20:00 [3]
Two sets of pilates videos at home. Alli comes back tomorrow!!!
Wednesday Jan 21, 2015 #
Running 1:05:50 10.13 km (6:30 / km)
shoes: Yellow Mizunos 2014
Finally made myself get up early enough to make it to the Cardozo Crawlers track workout over on the funny-shaped Banneker track on Georgia Avenue. It was a small but very friendly and welcoming group. Today's workout was 4x800m at 5-10km pace, then 6x200m at 5km pace, then 4x100m strides. I mostly ran with Charlie, a guy about my speed. The 800's were
2:50
2:51
2:49
2:47
The 200's were around the 36-37 second range. Much easier to run track intervals with company. Let's see if I can make myself do this regularly.
2:50
2:51
2:49
2:47
The 200's were around the 36-37 second range. Much easier to run track intervals with company. Let's see if I can make myself do this regularly.
Tuesday Jan 20, 2015 #
7 AM
Cross-Training 20:00 [2]
Warmup on the elliptical
T.rex training 35:00 [3]
Strength workout, including lots of jumps and core.
7 PM
Running 55:17 [2] 6.7 mi (8:15 / mi)
shoes: Yellow Mizunos 2014
Running home from work with a headlamp. Beautiful night. Lots of security around the Capitol for the State of the Union.
Monday Jan 19, 2015 #
Running 1:57:50 [2] 21.64 km (5:27 / km) +350m 5:02 / km
shoes: Yellow Mizunos 2014
Slow long run from home in the morning. I ran a loop around Rock Creek, going up Valley Trail to the Boundary Bridge and then running back along Western Ridge Trail. It was gray and windy, but not too cold. Running on the ice and frozen mud reminded me of Uppsala this time of year. A very pleasant run. I spent some of my time thinking of what went wrong with my orienteering in Georgia yesterday and how to maintain focus for multiple races in a weekend. I think more concentrated map study is necessary. I had a map from the 2012 Billygoat with me for practicing map reading on the run.