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Training Log Archive: Misha

In the 7 days ending Nov 3, 2014:

activity

time

miles

+ft

running

5:15:31

35.84

(8:48)

57.68

(5:28)

2090

soccer

1:00:00

strength

50:00

stretching

33:00

rowing

30:00

4.26

(8.5/h)

6.85

(13.7/h)

Orienteering

28:46

2.73

(10:31)

4.4

(6:32)

24 /

27c

88%

Total

8:37:17

42.83

68.93

2090

24 /

27c

88%

[1-5]

8:04:17

1:52

0:00

» now

Monday Nov 3, 2014 #

7 AM

strength (pull-ups) 10:00 [1]

2 x 10 close-grip
2 x 10 wide-grip

3 PM

running (sandy forest trails) 44:47 [3] 5.56 mi (8:03 / mi) +82ft 7:57 / mi
ahr:146 max:154 shoes: Saucony Guide #1 green

Leaves cover trails
Roots are hidden, slippery
Look close, runner

C • Is that a tiny poem, Misha? 6

stretching (legs) 10:00 [0]

5 minutes before, 5 after the run.

Sunday Nov 2, 2014 #

Event: WCOC Bethel Schools Sprint

7 AM

strength (pull-ups) 8:00 [1]

3 x 10. The left end of the pull-up bar is now about an eighth of a inch higher than the right end, probably because I am right handed and put more weight on the right side. Was consciously trying to put more weight on the left side today, to even this out. I suppose I could get a new pull-up bar. Or get this one back into shape somehow.

11 AM

Orienteering race (local meet) 10:53 [3] ** 1.6 km (6:48 / km)
ahr:152 max:172 spiked:9/10c shoes: Icebug Acceleritas #1

Sprint course B at Bethel School Complex, organized by WCOC. Super windy today, and colder than it's been recently. At an A-meet, would have been disqualified for crossing an un-crossable fence to get to the last control (did not see that it was on the inside of the fence). Also, poor route choice to 2 (I went left, going right was better).

Orienteering race (local meet) 10:34 [3] ** 1.6 km (6:36 / km)
ahr:147 max:172 spiked:9/10c shoes: Icebug Acceleritas #1

Sprint course A. Poor route choice to 7 - went through the green instead of around it to the left. Some hesitation in cutting through to the trail from 4 to 5. Another mistake was running straight at 2, instead of veering to the left right away. Average heart rate monitor readings lower than they should be: I often forget to stop my watch until about two minutes after I finish.

Orienteering (local meet) 7:19 [3] ** 1.2 km (6:06 / km)
ahr:158 max:169 spiked:6/7c shoes: Icebug Acceleritas #1

Sprint course C. Much like during course B, would have been disqualified at an A-meet, at the same control. This time it was the first control, not the last, and I punched it right through the chicken wire fence instead of jumping over the fence.

Saturday Nov 1, 2014 #

11 AM

rowing (indoor rower) 30:00 [2] 6.85 km (13.7 kph)
ahr:136 max:150

At the gym in Queens. Damper setting at level 5. Mom gave me some machine oil, so I put that all along the chain of the rower. This didn't quite fix it, still a lot of grinding noise coming out of the machine. Mom suggested I ask the guys at the gym if I can open the machine up to oil the insides. Not sure if that would help.

running (treadmill) 1:00:00 [3] 6.77 mi (8:52 / mi) +1430ft 7:23 / mi
ahr:148 max:159 shoes: Saucony Guide #1 green

Doing my best not to ease up on the training, regardless of bad weather or the lack of forest outside my house.

Friday Oct 31, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10.

5 PM

soccer 1:00:00 [1]
ahr:106 max:153 shoes: Nike cleats

Laurel had told me about a soccer game organized by some physics PhD students at SBU. I finally made it today. Fun! Unfortunately, it sounds like they might not play again until spring, due to the fact that the days are getting shorter.

Thursday Oct 30, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

4 PM

running (sandy forest trails) 46:29 [3] 5.56 mi (8:22 / mi) +82ft 8:15 / mi
shoes: Saucony Guide #1 green

stretching (legs) 8:00 [0]

4 minutes before, 4 after the run

Wednesday Oct 29, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

12 PM

running intervals (forest) 1:12:15 [2] 6.83 mi (10:35 / mi) +331ft 10:07 / mi
ahr:138 max:167 shoes: Icebug Acceleritas #1

After a few iterations, figured out a path of least resistance through the woods between two points on Stony Brook campus: https://goo.gl/maps/IHEpZ. The distance along that path is about 0.57 of a mile. The idea was to do six intervals, running as fast as possible along the path, jogging back to the original starting point on trails between the intervals. This worked out pretty well, especially after the first two intervals, when I figured out that it is much easier to do these in the north-eastern direction than in the opposite direction. Below are the per-mile paces, average and maximum heart rates for the last four intervals.
8:52 156 167
8:58 156 164
9:25 155 166
9:01 155 165

stretching (legs) 3:00 [0]

before the run.

Tuesday Oct 28, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10.

1 PM

running long (sandy forest trails) 1:32:00 [3] 11.12 mi (8:16 / mi) +164ft 8:10 / mi
ahr:151 max:162 shoes: Saucony Guide #1 green

The GPS watch shows that the loop I've been running around Blydenburgh Lake is 5.56 miles long, with 25 meters of climb. I had been underestimating its length, which is good.

stretching (legs) 12:00 [0]

5 minutes before, 7 after the run.

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