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Training Log Archive: M.Serguiev

In the 7 days ending May 3, 2015:

activity # timemileskm+m
  Orienteering2 3:08:09
  Core3 1:20:00
  Weights2 1:00:00
  Rock Climbing1 45:00
  Other2 45:00 0.6 0.97
  Running3 38:23 3.0 4.83
  Stationary Bike2 22:45 2.1 3.38
  Total6 7:59:17 5.7 9.17

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Sunday May 3, 2015 #

Orienteering race 1:33:46 [3]

Really interesting course design.

I felt as if I flew through controls 2-10, in the sense that I only had to run really fast, then within 100m of the control, I'd slow down and attack it with ease...

On the other hand, 11-12 were BRUTAL. Again a water control would have been appreciated earlier in the course... Maybe I would have been more level headed and slowed down by 500% when getting these controls... Instead, I had the whole "Oh this all makes sense because I'm making it make sense" attitude when approaching them...

Ya win some, ya loose some =P

Running warm up/down 11:00 [3]

Saturday May 2, 2015 #

Orienteering race 1:34:23 [4]

In the words of Bruno Mars: "I'M TOO HOT!!!" *Hot damn*
Very very very very hot and humid day, a water control during the beginning of the course would have been very much appreciated.

But other than that, I loved the course. I particularly enjoyed the design of the legs and how some legs were more technical than others and some were more "runners" based =)

Had a hiccup at control 9 due to the fact that I thought the number 10 came after 8... Whoops... Nevertheless, I had the fastest split from 9-10 =D

Running warm up/down 6:00 [3]

Thursday Apr 30, 2015 #

Other warm up/down (Step Climber) 10:00 [3] 0.6 mi (16:40 / mi)

Core 35:00 [3]

Wall sits
Yoga ball pelvic raises+leg curls
Lunges with 30lb weights
Mountain Climbers
Yoga ball crunches
Grass burners
Russian twists
TV watchers

Wednesday Apr 29, 2015 #

Stationary Bike warm up/down 10:00 [3] 2.1 mi (4:46 / mi)

Weights 45:00 [5]

Insert the term "Went H.A.M"

Core 30:00 [5]

...Continue with the definition of H.A.M

Running warm up/down 21:23 [3] 3.0 mi (7:08 / mi)

Tuesday Apr 28, 2015 #

Stationary Bike warm up/down 12:45 [4]

Upped the intensity of how much force I was using.

Core 15:00 [3]

Incorporated Mountain Climber, weighted lunges, and Burpees to my original core workout.

Weights 15:00 [3]

One of my friends is a professional body builder and I asked him earlier in the week for some exercises to do for loosening ligaments in my shoulder and back and today he dropped by when I was at the gym =)

Monday Apr 27, 2015 #

Other (Step Climber) 35:00 [3]

Kid you not, stairway to heaven started to play as soon as I started climbing.

Rock Climbing 45:00 [3]

Ladies Night at the rock wall =)

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