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Training Log Archive: Kseniya

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Yoga13 7:38:00
  Running10 6:57:39 40.03(10:26) 64.42(6:29) 696
  O-training5 2:32:04 12.0(12:41) 19.31(7:53) 342
  Total24 17:07:43 52.02 83.72 1038
  [1-5]20 14:37:43

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Thursday Dec 31, 2015 #

7 AM

Yoga 45:00 [1]

Wednesday Dec 30, 2015 #

7 AM

Yoga 30:00 [0]

Tuesday Dec 29, 2015 #

9 PM

Yoga 45:00 [1]

Monday Dec 28, 2015 #

7 AM

Yoga 30:00 [0]

Almost feeling normal but not 100% yet.

Yoga 30:00 [0]

Sunday Dec 27, 2015 #

11 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: NB wt00 #2

O-training 17:01 [4] 2.54 km (6:42 / km) +57m 6:02 / km
shoes: NB wt00 #2

Third day: Lake Welch TT Sprints.

I felt my sickness impacting my energy level today, had nothing in me. The placing from this sprint though determined our sprint relay team. Asya got me by ten seconds but we ended being on the same team.

O-training 5:42 [4] 0.87 km (6:31 / km) +27m 5:39 / km
shoes: NB wt00 #2

Team Mafia reunited for sprint relay. Asya did half the previous sprint, then I did the same portion but Balter got away from me quickly. :(

O-training 10:21 [4] 1.64 km (6:19 / km) +52m 5:27 / km
shoes: NB wt00 #2

Asya tagged me off in third place and that's the place we finished behind teams of Balter/Lina and Peter/mom. Daisy/Sagi team came in fourth. Good times.

Saturday Dec 26, 2015 #

11 AM

Running warm up/down 23:09 [2] 2.31 km (10:00 / km) +85m 8:27 / km
shoes: NB wt00 #2

Second day @ S. Southbridge - Western side that we don't visit often. Lead the pack to the start.

O-training 38:37 [3] 4.33 km (8:55 / km) +101m 7:59 / km
shoes: NB wt00 #2

"Daisy", or "Star" intervals. Our new HVO addition, Daisy, appreciated the pun. This was a great exercise; I really enjoyed it and gave it good effort. This part of Surebridge is more rugged and has more downfall (but no blueberries!), so I quite liked that; need to come here more often.

Running 38:38 [2] 4.52 km (8:32 / km) +124m 7:31 / km
shoes: NB wt00 #2

Run with Peter and Sagi to the tops of mtns and back to parking.

Friday Dec 25, 2015 #

12 PM

O-training 19:57 [3] 2.04 km (9:46 / km) +38m 8:57 / km
shoes: NB wt00 #2

Spontaneous Xmass Training Camp due to severe shortage of snow. Greg designed great exercises, and the beginners in our group were not overwhelmed. I also appreciated the lower intensity and quantity since I'm still recovering from a cold.

First up: Silas Condict. Learned our paces in terrain, then utilized those numbers (which I'm now struggling to recollect) to do a compass only exercise. Turns out pace counting is beneficial after all.. I may even use this skill some time in the future.

Running 57:23 [2] 6.12 km (9:23 / km) +270m 7:41 / km
shoes: NB wt00 #2

Next up: group thumbing exercise, no, not thumb wrestling but a trail run with a map. Fun to have people to run with :) Tired.

Wednesday Dec 23, 2015 #

7 AM

Yoga 30:00 [1]
(sick)

C • Oh no! Feel better soon. 3

Tuesday Dec 22, 2015 #

7 AM

Yoga 30:00 [0]
(sick)

Monday Dec 21, 2015 #

7 AM

Yoga 30:00 [0]
(sick)

C • I count on you 1

Saturday Dec 19, 2015 #

Note
(sick)

After a terrible night sleep I found myself sick in the morning with sore throat, headache and dizziness. Thoroughly not fun.

Friday Dec 18, 2015 #

7 AM

Yoga 30:00 [1]

Thursday Dec 17, 2015 #

6 PM

Running (track) 31:58 [3] 5.79 km (5:31 / km) +6m 5:30 / km
shoes: Adidas boost

Track time! Great running weather: soft drizzle and 50s. I do wish there was snow but since there's not, I better start training. 10 x 100 m. Easy.

Wednesday Dec 16, 2015 #

7 AM

Yoga 45:00 [1]

Tuesday Dec 15, 2015 #

6 PM

Running (tempo) 53:55 intensity: (20:55 @2) + (13:00 @3) + (20:00 @4) 10.58 km (5:06 / km) +2m 5:06 / km
shoes: Adidas boost

Evening run at Overpeck. Quite windy out but beautiful sky with light from remnants of a sunset and NYC reflecting of the clouds. New moon showed up as well a few times. I started out rather fast but felt good, so decided to do one loop at a tempo pace. Pressed the stop button on my watch though (yes, it's been way too long since I trained proper), and so I'm missing a bit of data. Actual time at tempo pace was a little less than 20 min and average pace was around 4:30 / km. Saw one skunk and two bunnies.
C • Reflection 2

Monday Dec 14, 2015 #

7 AM

Yoga 30:00 [1]

Have an uncomfortable pain in the middle of my left arch. It's not pf.
C • Muscles along shin? 2

Sunday Dec 13, 2015 #

3 PM

O-training 32:08 [2] 4.22 km (7:37 / km)
shoes: NB wt00 #2

After the HVO Board meeting I went on a short trial run of a new yet-to-be-field-checked map near Geof's house. Unfortunately, my GPS failed today but the woods are nice, worth mapping. It's a small park by the name of Muscoot, and there is an animal farm right at the main parking lot. Saw horses, sheep and goats on my way out to the forest. Didn't have much time to explore due to gate closing hours.

Saturday Dec 12, 2015 #

4 PM

O-training 28:18 [4] 3.66 km (7:44 / km) +67m 7:05 / km
shoes: NB wt00 #2

Training at Blue Mtn while chasing remaining daylight. Same exercise as the one I did in October, a little bit faster (~20sec). Had trouble reading the map towards the end.

Running 37:09 [2] 5.45 km (6:49 / km) +145m 6:01 / km
shoes: NB wt00 #2

Since a 3 k course was insufficient for us, Ian and I went on a relaxed trail run afterwards. Only got lost a few times.

Thursday Dec 10, 2015 #

7 AM

Yoga 23:00 [1]

Wednesday Dec 9, 2015 #

7 AM

Running 33:00 [3] 5.8 km (5:41 / km) +6m 5:40 / km
shoes: Adidas boost

Sunrise track run! Left my garmin at work because I was planning to run yesterday but was too tired. Did 10 x 100 m strides, nothing drastic, just focusing on form. Felt good.

Monday Dec 7, 2015 #

7 AM

Yoga 30:00 [1]

Sunday Dec 6, 2015 #

8 AM

Yoga 30:00 [1]

Morning flow
3 PM

Running 30:35 [2] 5.26 km (5:49 / km) +2m 5:48 / km
shoes: Altra 1.5

Exploring the Saddle River pathway, most of it is paved but there is a section on the Eastern side that is used by mountain bikers. Many Russians out and about; I will have to get used to this. Not a good or bad thing, just change. Atmosphere is lively.

Saturday Dec 5, 2015 #

8 AM

Running 41:00 [3] 7.04 km (5:49 / km) +54m 5:37 / km
shoes: NB wt110 #2

Fresh morning Forest Park trail run. Felt light and heavy at the same time. I will miss this place. Moving to Fair Lawn, NJ this weekend.

Wednesday Dec 2, 2015 #

6 PM

Running 1:00:52 [2] 10.55 km (5:46 / km) +2m 5:46 / km
shoes: Altra 1.5

Chill evening run in the fog with minor drizzle starting towards the end. Counted 0 skunks and 13 bunnies.
C • Kseniya and the Bunny-Wunnies 3

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