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Training Log Archive: Misha

In the 7 days ending May 21, 2016:

activity # timemileskm+ft
  running4 5:16:43 35.18(9:00) 56.61(5:36) 1056
  running/hiking1 2:30:01 11.15(13:27) 17.95(8:22) 3619
  Orienteering1 1:27:01 6.28(13:52) 10.1(8:37) 75515 /18c83%
  nordic skiing1 1:03:00 7.7(8:11) 12.39(5:05) 49
  stretching6 1:00:00
  strength5 50:00
  tai chi1 14:00
  Total10 12:20:45 60.3 97.05 547915 /18c83%
  [1-5]9 11:05:47

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SuMoTuWeThFrSa

Saturday May 21, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

nordic skiing (classic roller ski) 1:03:00 [2] 7.7 mi (8:11 / mi) +49ft 8:08 / mi
ahr:113 max:128 shoes: Niflheim classic roller skis

Friday May 20, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

10 AM

running/hiking hills (rocky forest trails) 2:30:01 intensity: (3 @0) + (15:09 @1) + (58:30 @2) + (1:04:20 @3) + (11:59 @4) 11.15 mi (13:27 / mi) +3619ft 10:17 / mi
ahr:136 max:167 shoes: VJ Falcon studs #1

Thursday May 19, 2016 #

6 AM

stretching (legs) 10:00 [0]

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

running (urban) 1:04:00 [2] 7.55 mi (8:29 / mi) +43ft 8:26 / mi
ahr:135 max:148 shoes: Saucony Guide #5 blue-silver

Wednesday May 18, 2016 #

6 AM

stretching (legs) 10:00 [0]

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

7 AM

running long (urban) 2:40:06 intensity: (2 @0) + (50 @1) + (1:38:05 @2) + (1:01:09 @3) 18.18 mi (8:49 / mi) +853ft 8:26 / mi
ahr:137 max:157 shoes: Saucony Guide #5 blue-silver

C • Monster 2

Tuesday May 17, 2016 #

7 AM

stretching (legs) 10:00 [0]

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

running (urban) 59:31 [3] 7.55 mi (7:53 / mi) +43ft 7:50 / mi
ahr:143 max:154 shoes: Saucony Guide #5 blue-silver

3 PM

tai chi 14:00 [0]

Monday May 16, 2016 #

10 AM

Note

Washington DC Union Station -> New York Penn Station.

Sunday May 15, 2016 #

Event: QOC Combat Village
 
11 AM

Orienteering race (local meet) 1:27:01 intensity: (8 @0) + (12 @1) + (39:38 @2) + (42:59 @3) + (3:55 @4) + (9 @5) *** 10.1 km (8:37 / km) +755ft 7:44 / km
ahr:140 max:173 spiked:15/18c shoes: VJ Falcon studs #1

QOC Combat Village, blue course. Inspired by watching Tiomila with friends the day before, I did relatively well. The biggest mistake was on the long leg between 8 and 9, where I was navigationally lazy and chose to take the path on the left instead of going straight through the forest. This added unnecessary distance and climb to my route. This, in turn, made me tired and oxygen-deprived, so that I wasn't careful enough reading the contours in the neighborhood of the control circle. Similarly, I didn't read the contours sufficiently carefully in the neighborhood of 13 and 14. As a result, I found 14 before 13. Overall, however, this was a very good run for me. Big thanks to Boris, Chris, Ian and everyone else who made the meet possible.

stretching (legs) 10:00 [0]

before the race.
3 PM

running (forest) 33:06 intensity: (45 @0) + (10:09 @1) + (20:00 @2) + (2:12 @3) 3.06 km (10:49 / km) +118ft 10:13 / km
ahr:116 max:151 shoes: VJ Falcon studs #1

control pickup.

Blue - Splits

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