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Training Log Archive: Misha

In the 7 days ending May 1, 2016:

activity # timemileskm+ft
  running3 4:37:25 33.35(8:19) 53.67(5:10) 965
  running/hiking1 2:26:31 11.37(12:53) 18.3(8:00) 3661
  Orienteering1 1:06:54 3.91(17:05) 6.3(10:37) 6238 /12c66%
  nordic skiing1 1:02:00 7.7(8:03) 12.39(5:00) 49
  stretching6 57:00
  strength6 44:00
  Total9 10:53:50 56.34 90.66 52998 /12c66%
  [1-5]9 9:56:49

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

6 AM

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

3 x 60 = 180.

stretching (legs) 10:00 [0]

10 AM

Orienteering race (local meet) 1:06:54 intensity: (7:00 @1) + (38:12 @2) + (21:24 @3) + (18 @4) *** 6.3 km (10:37 / km) +623ft 9:14 / km
ahr:131 max:167 spiked:8/12c shoes: VJ Falcon studs #1

WCOC Ansonia red course. My mantra in this forest is mostly to stick to the bearing as precisely as I can and to notice the features that come up along the way, especially in the vicinity of the control. I followed this mantra with varying degrees of success on this day. I didn't read the terrain carefully enough in the vicinity of 3 and 5 and over-shot the controls. I also didn't take a precise enough bearing from 8 to 9, where I deviated significantly to the left of the straight line and looked for the control on the other side of the wrong marsh. That was a 10-minute mistake. I did OK otherwise. I wouldn't have been able to catch up with Sergiy G even if I hadn't made the ~14 minutes of mistakes that I made.

Saturday Apr 30, 2016 #

7 AM

strength (push-ups) 7:00 [1]

2 x 60 = 120.

stretching (legs) 10:00 [0]

8 AM

running long (urban) 2:36:25 intensity: (1 @0) + (43 @1) + (1:59:27 @2) + (36:14 @3) 18.25 mi (8:34 / mi) +879ft 8:12 / mi
ahr:133 max:154 shoes: Saucony Guide #5 blue-silver

Friday Apr 29, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

nordic skiing (classic roller ski) 1:02:00 [2] 7.7 mi (8:03 / mi) +49ft 8:00 / mi
max:122 shoes: Niflheim classic roller skis

Thursday Apr 28, 2016 #

6 AM

strength (push-ups) 4:00 [1]

60.

running (urban) 1:01:00 [2] 7.55 mi (8:05 / mi) +43ft 8:02 / mi
ahr:134 max:149 shoes: Saucony Guide #5 blue-silver

stretching (legs) 10:00 [0]

Before the run.

Wednesday Apr 27, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

12 PM

running/hiking hills (rocky forest trails) 2:26:31 intensity: (10:10 @1) + (58:39 @2) + (1:00:19 @3) + (17:23 @4) 11.37 mi (12:53 / mi) +3661ft 9:53 / mi
ahr:138 max:167 shoes: VJ Falcon studs #1

hot. at least it's cooler on the mountain than it is in the city. A kid on the trail was engaging in a bit o' the old natural philosophy: "Down the hill", he says to his fellow hikers, "is up the hill at the same time". :-)

Tuesday Apr 26, 2016 #

7 AM

running (urban) 1:00:00 [3] 7.55 mi (7:57 / mi) +43ft 7:54 / mi
ahr:140 max:152 shoes: Saucony Guide #5 blue-silver

The Billygoat on May 8th in Townsend, MA sounds awesome. Unfortunately, I don't think my vehicle can quite make it there this year. I will, however, keep up the daily running routine through the spring and summer. I never know when I might get to orienteer again :-).

stretching (legs) 7:00 [0]

before the run.

strength (push-ups) 3:00 [1]

50 reps, after the run.

Monday Apr 25, 2016 #

7 AM

Note
(rest day)

Today was listening to Regina Spektor's Fidelity and On the Radio.

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