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Training Log Archive: pasha

In the 7 days ending Jun 30, 2014:

activity # timemileskm+m
  Tennis4 6:30:00
  biking11 5:49:19 64.88(5:23) 104.41(3:21) 1452
  Trail run4 2:44:36 16.11(10:13) 25.93(6:21) 324
  walk2 1:23:00 2.49(33:24) 4.0(20:45) 35
  Orienteering1 1:14:37 4.48(16:39) 7.21(10:21) 2059 /17c52%
  Total22 17:41:32 87.96 141.55 20169 /17c52%

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Monday Jun 30, 2014 #

9 AM

biking (mountain) 39:08 intensity: (2:53 @1) + (19:55 @2) + (15:40 @3) + (40 @4) 9.65 km (4:03 / km) +200m 3:40 / km
ahr:121 max:145 shoes: mnt Trek Y3

Ride from cemetery to office through Cornell street.
2 PM

Trail run (trail/road run) 35:39 intensity: (19 @1) + (45 @2) + (15:55 @3) + (18:40 @4) 5.77 km (6:11 / km) +77m 5:48 / km
ahr:141 max:158 shoes: Inov-8 f-Lite 195 Aqua-Black

Plantations run with Haley.
5 PM

biking (mountain) 22:00 [2] 7.66 km (2:52 / km) +42m 2:48 / km
shoes: mnt Trek Y3

riding back from office
6 PM

Tennis (Doubles play) 2:00:00 [3]
shoes: Lotto Blue

doubles play with Stephan, Bonnie and Ying @Horseheads High School. 6:1(Y), 4:6(B), 6:2(S)

Sunday Jun 29, 2014 #

Event: BFLO-Hunters Creek Park
 
11 AM

Orienteering race 1:14:37 intensity: (3:32 @3) + (46:20 @4) + (24:45 @5) *** 7.21 km (10:21 / km) +205m 9:04 / km
ahr:156 max:170 spiked:9/17c shoes: Inov8 X-Talon 190 red 12.5

BFLO regular meet. Red course. Plenty of blips all over the course but all imperfections were relatively small.->1 I think there was at least one missing trail there. At some point found the control from other course placed on the trail w/o visible features - decided that it was on the missing intersection and cut through directing to the north, crossed big re-entrant and then was able to see the CP on the other side of the next re-entrant. with hesitations and sub-optimal execution lost a minute or so. 1->2 All was fine until the CP area. I was expecting to find it to the north of the trail but suddenly found it on the other side. Did not loose more than 20" but couldn't tell what was wrong with the trails there. 2->3 Took the very first trail to the north, failing to see that it disappear in the green bushes. Found it hard way - just staking there. Cut through east to the edge of the bushes. Slow and painful. Lost at least a minute there.7->8 my bearing was 45' wrong. when got to the trail I was on the intersection ~80m south from the place I supposed to be. Corrected on the fly and did not loose more than 30". 16->17. On the first intersection selected a wrong trail leading to the start. Was surprised to see a creek on the left side but pursued forward, through the finish to the correct trail. Another minute lost.
So overall loss of 4-5 minutes.

Saturday Jun 28, 2014 #

1 PM

walk (mowing) 1:00:00 [1] 2.0 km (30:00 / km) +15m 28:55 / km

5 PM

biking (road biking) 1:58:33 intensity: (9:38 @1) + (45:10 @2) + (45:55 @3) + (17:50 @4) 40.19 km (2:57 / km) +628m 2:44 / km
ahr:126 max:159 shoes: Specialized MB shoes VGC

Painted Post-Erwin-Corning loop.

Friday Jun 27, 2014 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Blue

Drills with Phillip @Reis.
8 AM

biking (mountain) 23:45 intensity: (10:00 @2) + (10:00 @3) + (3:45 @4) 7.12 km (3:20 / km) +87m 3:09 / km
shoes: mnt Trek Y3

biking from east hill plaza to office
5 PM

biking (mountain) 10:00 [2] 2.6 km (3:51 / km) +20m 3:42 / km
shoes: mnt Trek Y3

Back to the plaza.

Thursday Jun 26, 2014 #

8 AM

biking (mountain) 31:55 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4) + (1:55 @5) 7.85 km (4:04 / km) +159m 3:42 / km
shoes: mnt Trek Y3

biking to office from cemetery.
10 AM

Trail run (trail/road run) 52:24 intensity: (14 @1) + (6:45 @2) + (35:25 @3) + (9:55 @4) + (5 @5) 7.81 km (6:43 / km) +125m 6:13 / km
ahr:135 max:172 shoes: Inov-8 f-Lite 195 Aqua-Black

Cayuga heights run with Haley and Nancy.
5 PM

biking (mountain) 20:40 intensity: (10:20 @2) + (10:20 @3) 7.66 km (2:42 / km) +42m 2:38 / km
shoes: mnt Trek Y3

riding back from the ooffice

Wednesday Jun 25, 2014 #

9 AM

biking 7:55 [2] 2.71 km (2:55 / km) +17m 2:50 / km
shoes: mnt Trek Y3

Biking from Reis to the office.
3 PM

Trail run (trail/road run) 39:16 intensity: (1:01 @1) + (2:05 @2) + (31:55 @3) + (4:15 @4) 6.58 km (5:58 / km) +45m 5:46 / km
ahr:135 max:146 shoes: Inov-8 f-Lite 195 Aqua-Black

Req way run with Haley under heavy rain.
4 PM

walk 23:00 [1] 2.0 km (11:30 / km) +20m 10:57 / km

6 PM

biking (mountain) 10:00 [2] 2.7 km (3:42 / km) +20m 3:34 / km

Biking to Reis
7 PM

Tennis (Drills) 1:30:00 [3]
shoes: Lotto Blue

Drills with Chad and Phillip @Reis

Tuesday Jun 24, 2014 #

8 AM

biking (mountain) 45:00 [3] 8.5 km (5:18 / km) +200m 4:44 / km
shoes: mnt Trek Y3

Biking from cemetery on rt13 to office. After the buttermilk park followed the trail on ex-rail road but then stuck into the power plant and was fenced out. Had to climb over to get to the S. Cayuga street.
10 AM

Trail run (trail/road run) 37:17 intensity: (22 @1) + (45 @2) + (32:25 @3) + (3:45 @4) 5.77 km (6:27 / km) +77m 6:03 / km
ahr:134 max:154 shoes: Inov-8 f-Lite 195 Aqua-Black

Plantations run with Haley, Nancy and Amanda.
4 PM

biking (mountain) 20:23 intensity: (2:03 @1) + (3:25 @2) + (6:00 @3) + (8:55 @4) 7.77 km (2:37 / km) +37m 2:34 / km
ahr:133 max:153 shoes: mnt Trek Y3

Biking back from the office.
6 PM

Tennis (Doubles play) 1:30:00 [3]
shoes: Lotto Blue

Doubles league play with Rick. Lost 4:6, 2:6

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