Tuesday, August 11, 2015

Trainings of Galina Vinogradova one year before WOC-medals (hours, intensities, VO2max, PBs, photos, training camps, etc.)

Two days after the last WOC-race Galina made some physiological testing. Key indicators are here:

1) VO2 max - 3,92 l/min (64,8 ml/min/kg) - it is lower value then in 2013 - 72,7 ml/min/kg (4,30 l/min). Possible reason is in using of different inclines (usually Galina uses 10,5%, but this time she made testing at 1,0%).
2) VO2 max speed - 20,0 km/h (1,0% incline) or 3:00 min/km 
3) Anaerobic threshold speed - 17,9 km/h (1,0% incline) or 3:21 min/km  - improved value in compare with last testing in March 2015 (the AnT speed was 3:35 min/km).
4) Oxygen consumption at anaerobic threshold 3,40 l/min (87,4% VO2max)
5) Running economy 198,8 ml/kg/km (measured at speed 16 km/hour, or 3:45 min/km) - this is a little bit reduced value in compare to result in March 2015193,0 ml/kg/km

Here are some annual numbers from trainings of Galina (August 2014- July 2015, 365 days):
1) total hours of trainings: 518:31
2) hours of strength trainings: 36:13 (I dont count core exercises, back/abdominal muscles trainings, etc. I count hours of different strength sessions only for legs).
3) hours of endurance trainings (including orienteering): 482:18
4) threshold running (hours:min): 22:04
5) high intensity trainings (above anaerobic threshold): 58:30 ('time in zone based on session goal' method).
6) aerobic sessions: 401:44
7) intensity level: 16,7% (faster then aerobic threshold)
8) TRIMPS: 47705,0
9) running sessions: 511 times
10) alternative trainings: 4 times (3 - swimming, 1 - triathlon with victory in local race)
11) full rest or traveling days: 20 (without running or strength)
12) sickness/colds days: 4
13) days with injuries: 0
14) high-intensity session 48 times (excluding physiological tests and races; including forest or sprint O-intervals)
15) physiological tests (before exhaustion) - 4 times.
16) forest O-competitions (excluding Relays) - 26 times (including 15 WRE).
17) forest O-relays (Venla, Tiomila, etc.) - 7 times
18) Sprint races (including Sprint relays) - 23 times (including 7 WRE).
19) Distance running competitions/time-trials (road running, cross-country running races, indoor/outdoor tracks) - 17 times.

Seasonal best (last 12 months) in distance running:
1000 m indoor -  2:55.0 (Moscow, 29/10/2014) PB
1500 m indoor - 4:32.5 (Barnaul, 10/01/2015) PB
3000 m indoor - 9:37.0 (Barnaul, 11/01/2015)
3000 m outdoor - 9:43.5 (Barnaul, 11/08/2015)

Unfortunately there were not so much opportunities to participate in strong track&field athletics competitions this season (because there were a lot of competitions and training camps in Orienteering) and PB at 3000 m (indoor 9:31.65) and 5000 m (outdoor 16:18.58) from 2014 are still the same.

Important part of Galinas preparation was training camp in Scotland with Scottish team in January - many thanks for Tessa Hill for valuable help and support!!

Also Bergen Sprint camp gave a lot of good experience! Once more - many thanks for organizers - Niklas Profors, Vyacheslav Mukhidinov, Jan Kocbach, Magnus Rogne Halland, Mette Rogne.

After successful Venla Galina proceeded to Falun and had good Sprint training camp (many thanks for Kalle Dalin - he helped a lot with organization and for Tove Alexandersson, William Lind, Jakob Lööf, Vojtech Kral, and some other runners - it is always interesting to have a lot of strong runners at sprint trainings). Also we are really thankful for Bente Rost for help with accommodation.

And then Galina came to altitude camp in Terskol (2100 m) near Elbrus mount.

Nature was amazing:

It was a really good emotional time together with all family:

Glacier 'Seven' is behind:

On the way to the highest peak in Europe - Elbrus (5642 m):

Most of all high-intensity sessions Galina made at stadium in Tyrnauz (1300 m above see level):

Example of HIT training in Tyrnauz:
27/06/2015 (and same 03/07/2015) 3х4х400 m (~1:20-1:21)/200 m (1:00) and 7 minutes between series.

All these training work has been repaid by WOC-medals!

P.S. Galina and me are really thankful for Alfta-Ösa OK - good support and positive emotions atmosphere helps a lot!!
P.P.S. Author of video and photo in Tyrnauz is Igor Popov.
P.P.P.S. Author of nice common photo of Nadiya and Galina is Jan Kocbach.
P.P.P.P.S. Story from Galina about WOC Sprint Relay and WOC Sprint Final is here.


  1. Sounds as if a WOC meda has a high value in Russia. In Belgium, the WOC medals would only repay the tremendous dedication needed to perform such training volume. Impressive data showing that dedicated and well-thought training delivers results. My admiration for the dedication to the orienteering and running sports, a true example for all the orienteers yet to come. Two further questions:

    - do you have an idea how much of the endurance training was spent orienteering?
    - how many time has been spent in participating in races?

    1. Thanks, Frederik, for your kind comments! In fact in Russia WOC-medal has value only for people from Orienteering. If you got Olympic medal, e.g., you can forget about any financial problems or difficulties with training camp, equipment, etc. In Russian Orienteering you have to pay for your preparation mostly by yourself.

      As for your questions.

      1) It is easy to say that I dont see a lot of sense to specially count Orienteering hours (or session). There is long winter in Siberia (almost 6 month you can not train orienteering in forest or in cities because of snow). Also we have two small kids and it is really tricky sometimes to spend time to O-session. And Galina just uses every possibilities to run O-training. We can not really manage it.

      2) What kind of races do you mean?

  2. I know the situation with kids... I have three myself. Guess the situation is entirely different in Belgium. We have an orienteering event almost every weekend and, coming from an athletics background, I am always wondered how people are pushing real hard each time instead of using these weekly events as training towards some specific goals. On top of this, people do participate at WOC in a lot of races in several disciplines. You could almost consider them as heptathletes. I do have the impression that specialisation is beginning to occur however.

    In that perspective I was wondering how much time was spent during competitions.

    1. I have updated article. You can read all numbers about races, HIT and tests before exhaustion.