Wednesday, July 5, 2017

Trainings of Galina Vinogradova one year before WOC-2017 bronze medal (hours, intensities, VO2max, PBs, etc.)

I believe that it is important for World-class athletes to spread-out information about their preparation, cause this is a way to increase #transparency. Also, such openness is a part of a professional athletes duty. It is vital to develop our sport in several ways and share knowledge through the Internet.
Here are some annual numbers from the training of Galina (July 2016- June 2016, 365 days):
1) total hours of trainings: 461:19
2) hours of strength training: 32:06. I don't count core exercises, back/abdominal muscles training, etc. I count hours of different strength sessions only for legs:

3) hours of endurance training (including orienteering): 429:16
4) threshold running (hours:min): 26:56
5) high-intensity trainings (above anaerobic threshold): 60:21 ('time in the zone based on session goal' method).
6) aerobic sessions: 341:55
7) intensity level: 20,3% (faster than aerobic threshold)
8) TRIMPS: 44353,0
9) endurance sessions: 524 times
10) alternative training: 17 times
11) full rest or traveling days: 17 (without running or strength)
12) high-intensity session 77 times (excluding physiological tests and races; including forest or sprint O-intervals)
13) physiological tests (before exhaustion) - 2 times.
14) forest O-competitions (excluding Relays) - 21 times (including 8 WRE).
15) forest O-relays - 4 times.
16) Sprint races (including Sprint relays) - 29 times (including 7 WRE).
17) Distance running competitions/time-trials (road running, cross-country running races, indoor/outdoor tracks) - 22 times.
For this period Galina won 5 medals (2 from sprint and  3 from the forest races) at Russian championships (3 golds, 1 silver, 1 bronze) and participated in Venla victory.

There was only one opportunity to make full physiological tests during these 12 months. Key indicators are here:

1) VO2 max - 3,57 l/min (57,9 ml/min/kg) - 05/10/2016
2) Tmax speed (max speed in VO2max test) - 19,43 km/h (1,0% incline) or 3:05 min/km - 05/10/2016
3) ventilatory threshold-2 speed - 16,8 km/h (1,0% incline) or 3:34 min/km  - 05/10/2016
4) Oxygen consumption at VT-2 3,2 l/min (89,9% VO2max) - 05/10/2016.
5) Running economy 185,7 ml/kg/km (measured at speed 16 km/hour, or 3:45 min/km) - 05/10/2016.

Also, Galina has made couples of sub-maximal lactate tests.
video
The best one is:
  • La=4,0 mmol/L speed - 17,1 km/h (1,0% incline) or 3:31 min/km - 25/10/2016
And the most recent test gave this info:
  • La=4,0 mmol/L speed - 16,9 km/h (1,0% incline) or 3:33 min/km - 05/06/2017
Seasonal best (last 12 months) in distance running:
1000 m indoor -  3:12 (Moscow, 03/04/2017)
1000 m indoor - 2:59,8 (Barnaul, 25/02/2017) - en route to a longer distance
1500 m indoor - 4:34.7 (Barnaul, 25/02/2017)
1500 m outdoor - 4:36.3 (Barnaul, 01/06/2017)
3000 m indoor - 9:44.5 (Barnaul, 26/02/2017)
3000 m outdoor - 9:42.2 (Barnaul, 02/06/2017)

5000 m outdoor - 16:54 (Gelendzhik, 02/11/2016)
5 km - 17:16 (Barnaul, 09/05/2017)

10000 m indoor - 36:17.3 (Novosibirsk, 14/01/2017) PB

10 km - 34:44 (Moscow, 25/09/2016) PB
15 km - 55:24,2 (Kerzers, 18/03/2017) PB

During last 5 years (after the birth of our second child) she ran 34 times 3000 m a the track (races and time-trials), including 28 races 10,00 minutes or faster:
9:31.65 (19.01.2014) Indoor
9:33.7 (12.01.2014) Indoor
9:34 (05.06.2014) Outdoor (en route to a longer distance)
9:37.0 (11.01.2015) Indoor
9:41.1 (08.12.2013) Indoor
9:42.0 (24.05.2014) Outdoor
9:42.2 (15.12.2013) Indoor
9:42.2 (02.06.2017) outdoor
9:43.0 (22.02.2015) Indoor
9:43.5 (11.08.2015) Outdoor
9:44.5 (26.02.2017) Indoor
9:45.9 (23.03.2013) Indoor
9:47.0 (15.01.2017) Indoor
9:47.1 (10.06.2017) Outdoor
9:51.2 (26.08.2016) Outdoor
9:51.6 (18.05.2014) Outdoor
9:52.1 (13.12.2015) Indoor
9:52.6 (03.07.2016) Outdoor
9:53.0 (13.03.2015) Outdoor
9:53.8 (16.07.2016) Outdoor
9:54.0 (15.12.2014) Indoor
9:54.5 (03.03.2013) Indoor
9:56.7 (30.07.2016) Outdoor
9:57.9 (10.12.2016) Indoor
9:58.0( 21.04.2015) Outdoor
9:58.1 (26.11.2015) Indoor
10:00.0 (19.06.2015) Outdoor
10:00 (07.06.2016) Outdoor
10:07,1 (13.02.2013) Indoor
10:16.9 (12.03.2016) Indoor
10:30.0 (26.01.2013) Indoor
10:49.9 (13.01.2013) Indoor
11:16.8 (16.12.2012) Indoor
11:40.0 (09.12.2012) Indoor

Most recent 3000 m races were in June 2017. Just a few days after competitive block Russian championships (sprint+forest)+World Cup (11 races per 15 days) Galina ran 9:42.2 (02.06.2017) and at the peak loading week (before WOC) - 9:47.1 (10.06.2017, in marathon shoes).

An important part of Galina's preparation were sprint training camps in Bergen and Italy (MOC). Many thanks to organizers!

WOC-medal in Tartu was a nice step forward in comparison to the last competitions in this city:
EOC-2006 - 22 place.

WOC-2017 - bronze medal!

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