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Training Log Archive: pasha

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Tennis18 35:45:00
  walk21 9:48:00 30.94(19:00) 49.8(11:48) 1065
  Trail run10 7:36:24 43.94(10:23) 70.71(6:27) 954
  biking2 1:58:40 29.57(4:01) 47.6(2:30) 219
  Orienteering3 1:56:18 10.01(11:37) 16.11(7:13) 10841 /42c97%
  Jacuzzi + sauna3 1:10:00
  Total57 58:14:22 114.47 184.22 234641 /42c97%

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Wednesday Apr 30, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

1 PM

Trail run 35:26 intensity: (11 @1) + (25 @2) + (25:40 @3) + (9:05 @4) + (5 @5) 5.8 km (6:06 / km) +76m 5:44 / km
ahr:139 max:160 shoes: Inov-8 f-Lite 195 viva Brazil

7 PM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Blue

Drills with Zane @TTRC

Tuesday Apr 29, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

Monday Apr 28, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

3 PM

Trail run 36:27 intensity: (22 @1) + (1:20 @2) + (32:00 @3) + (2:45 @4) 5.79 km (6:18 / km) +77m 5:54 / km
ahr:133 max:147 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Nancy.
6 PM

Tennis (doubles play) 1:45:00 [3]
shoes: RoadX-Treme138vivaFrance

Doubles play @TTRC with Ana, Stephan and Bonnie. 1:6(A), 6:4(B), 6:5(9:7)S.

Sunday Apr 27, 2014 #

10 AM

biking (road biking) 53:06 intensity: (1:26 @1) + (8:35 @2) + (36:00 @3) + (7:05 @4) 23.86 km (2:14 / km) +81m 2:11 / km
ahr:132 max:152 shoes: Specialized MB shoes VGC

Biking to Elmira to Pat's place.
11 AM

Tennis (Doubles play) 2:00:00 [3]
shoes: RoadX-Treme138vivaFrance

Doubles play with Ana, Steve and Pat @Pat's covered court. 4:6(A), 6:2(P), 6:4(S).
1 PM

biking (road biking) 1:05:34 intensity: (24 @1) + (25:20 @2) + (37:00 @3) + (2:30 @4) + (20 @5) 23.74 km (2:46 / km) +138m 2:41 / km
ahr:127 max:162 shoes: Specialized MB shoes VGC

Biking back from Elmira.

Saturday Apr 26, 2014 #

10 AM

Tennis 30:00 [3]
shoes: Lotto Blue

Rallying with Rick until rain started.

Friday Apr 25, 2014 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Blue

Friday morning drills with Zane @Reis.
8 AM

walk 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

3 PM

Trail run (trail/road run) 48:04 intensity: (1:09 @1) + (3:25 @2) + (37:45 @3) + (5:45 @4) 7.19 km (6:41 / km) +186m 5:55 / km
ahr:132 max:153 shoes: Inov-8 f-Lite 195 viva Brazil

rec way run with Haley and Nancy.

Thursday Apr 24, 2014 #

7 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

Wednesday Apr 23, 2014 #

7 AM

walk (walk:parking 2 office) 30:00 [1] 2.5 km (12:00 / km) +50m 10:55 / km

2 PM

Trail run (trail/road run) 36:32 intensity: (22 @1) + (2:35 @2) + (22:10 @3) + (11:25 @4) 5.93 km (6:10 / km) +86m 5:45 / km
ahr:135 max:159 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley.
7 PM

Tennis (ball machine) 2:00:00 [3]
shoes: RoadX-Treme138vivaFrance

Practice with ball machine and with Tracy.

Monday Apr 21, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

Saturday Apr 19, 2014 #

Event: ROC - Webster Park Regular Meet
 
9 AM

Tennis (doubles play) 2:00:00 [3]
shoes: Lotto Blue

Subbed for Rita in doubles @Reis. Played with Sharlotte against Liz and Norm. 6:2, 1:6, 1:6, 7:4. Was planning to rush to Webster but ended up playing half of an hour longer than plexpected. Went to CNYO sprints instead.
12 PM

Orienteering race 38:14 intensity: (29 @1) + (1:25 @2) + (4:15 @3) + (27:50 @4) + (4:15 @5) ** 5.95 km (6:25 / km) +92m 5:58 / km
ahr:148 max:166 spiked:20/20c shoes: Inov8 X-Talon 190 red 12.5

Green Lakes Park. CNYO relay. two sprints in a raw. 2 * (1.8km*10cp).
3 PM

Jacuzzi + sauna (stretch and massaging) 30:00 [1]

Friday Apr 18, 2014 #

6 AM

Tennis (drills) 1:50:00 [3]
shoes: Lotto Blue

Drills with Zane @Reis.
8 AM

walk (walk:parking 2 office) 28:00 [1] 2.5 km (11:12 / km) +50m 10:11 / km

1 PM

Trail run (trail/road run) 43:03 intensity: (8 @1) + (20 @2) + (10:15 @3) + (31:40 @4) + (40 @5) 6.93 km (6:13 / km) +81m 5:52 / km
ahr:146 max:174 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Amanda.
7 PM

Tennis (doubles play) 3:00:00 [3]
shoes: Lotto Blue

Friday night mixed doubles @TTRC. First round - was most interesting with Nick against Justin And Ana. 6:9. The rest was increasingly boring.

Thursday Apr 17, 2014 #

7 AM

walk (walk parking2office) 30:00 [1] 2.6 km (11:32 / km) +55m 10:26 / km

Wednesday Apr 16, 2014 #

7 AM

walk (walk parking2office) 47:00 [1] 4.0 km (11:45 / km) +50m 11:04 / km

7 PM

Tennis (drills) 1:30:00 [3]
shoes: RoadX-Treme138vivaFrance

Drills @Reis with Zane.

Tuesday Apr 15, 2014 #

8 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

Monday Apr 14, 2014 #

8 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

6 PM

Tennis (doubles play) 1:30:00 [3]
shoes: RoadX-Treme138vivaFrance

Doubles play @TTRC with Rita, Stephan and Jinlin. 6:4(S), 4:6(R), 3:2(J).
8 PM

Jacuzzi + sauna (stretch and massaging) 20:00 [1]

Friday Apr 11, 2014 #

6 AM

Tennis (Drills) 1:30:00 [3]
shoes: Lotto Blue

Friday morning drills with Zane @Reis.
8 AM

walk (walk:parking 2 office) 35:00 [1] 3.0 km (11:40 / km) +55m 10:41 / km

1 PM

Trail run (trail/road run) 1:10:45 intensity: (35 @1) + (4:00 @2) + (1:02:30 @3) + (3:40 @4) 10.58 km (6:41 / km) +131m 6:18 / km
ahr:132 max:147 shoes: Inov-8 f-Lite 195 viva Brazil

Trail run with Haley and Nancy. Rec way, turkey hill and back to campus. Refreshing rain all the way)

Thursday Apr 10, 2014 #

7 AM

walk (walk parking2office) 35:00 [1] 3.2 km (10:56 / km) +55m 10:04 / km

Wednesday Apr 9, 2014 #

7 AM

walk (walk parking2office) 47:00 [1] 4.0 km (11:45 / km) +50m 11:04 / km

7 PM

Tennis (doubles play) 2:05:00 [3]
shoes: RoadX-Treme138vivaFrance

Drills with Zane @Reis for an hour and a half. Then some singles play with Andy (1:6) and Nick(2:1)

Tuesday Apr 8, 2014 #

7 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

1 PM

Trail run (trail/road run) 51:18 intensity: (53 @1) + (2:20 @2) + (33:10 @3) + (14:55 @4) 8.31 km (6:10 / km) +85m 5:52 / km
ahr:137 max:157 shoes: Inov-8 f-Lite 195 viva Brazil

Rockway and plantations run with Haley.

Monday Apr 7, 2014 #

7 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

6 PM

Tennis (doubles play) 1:35:00 [3]
shoes: RoadX-Treme138vivaFrance

Doubles play @TTRC with Bonnie, Ana and Jinlin. 6:1(A), 3:6(B), 6:2(J), 3:5(B).
8 PM

Jacuzzi + sauna (stretch and massaging) 20:00 [1]

Sunday Apr 6, 2014 #

Event: ROC - Genesee Country Village Nature Center Regular Meet
 
12 PM

Trail run (warm up) 10:00 [1] 1.0 km (10:00 / km)

warm up before the red course
1 PM

Orienteering race 42:03 intensity: (18 @1) + (5 @2) + (5 @3) + (16:05 @4) + (25:30 @5) *** 5.72 km (7:21 / km) +14m 7:16 / km
ahr:161 max:182 spiked:21/22c

ROC regular meet. Genesee Country Village Natural Center. Red course.
Clean run. Not as fast as I'd like but felt good. The biggest time loss was on #3 where significant hesitation was a result of misreading the map. The I visualized the map was that the CP should be on the hill - not a depression. After reaching the hill approaching by the trail I was stumbled as it was earlier than expected. After examining the map, I figure it out but it did not look right for me. Lost may be 30' there.
2 PM

Orienteering race 36:01 intensity: (29:56 @4) + (6:05 @5) 4.43 km (8:07 / km) +2m 8:06 / km
ahr:156 max:163

Green course. Suddenly started making stupid mistakes especially on number 1 and 5. In-spite that #1 was the same as on the red course I managed to convince myself that it was different and I made a loop around ~30s, On #5 I mixed up two trails and stone groups. After reaching the corner of restricted area I followed the trail to the north and started checking boulders there instead of going to North West. Lost at least a minute there. The rest was just fine.

Green - Splits

Red - Splits

Saturday Apr 5, 2014 #

6 PM

Tennis (Doubles play) 4:00:00 [3]
shoes: Lotto Blue

Doubles GETA Saturday night play. Then a set of single play with Nathan 6:4

Friday Apr 4, 2014 #

6 AM

Tennis (single play) 1:30:00 [3]
shoes: Lotto Blue

As Zane couldn't' make - no drills we just played singles switching between each other. Lloyd, John, Loure and myself.
8 AM

walk (walk:parking 2 office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

12 PM

Trail run (trail/road run) 35:00 intensity: (15 @1) + (21:20 @3) + (12:35 @4) + (50 @5) 5.81 km (6:02 / km) +77m 5:39 / km
ahr:141 max:177 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley
7 PM

Tennis (Doubles play) 4:00:00 [3]
shoes: Lotto Blue

Friday night doubles play at TTRC. Then final round of singles with Nick. 4:12

Thursday Apr 3, 2014 #

7 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

Wednesday Apr 2, 2014 #

7 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

12 PM

Trail run (trail/road run) 1:29:49 intensity: (24 @1) + (2:00 @2) + (1:19:35 @3) + (7:35 @4) + (15 @5) 13.36 km (6:43 / km) +155m 6:21 / km
ahr:135 max:163 shoes: Inov-8 f-Lite 195 viva Brazil

semi-long run with Haley and Nancy on some Ithaca back-roads and trails.
7 PM

Tennis (drills) 2:00:00 [3]
shoes: Lotto Blue

Drills with Zane @ TTRC and then half of an hour of doubles.

Tuesday Apr 1, 2014 #

7 AM

walk (walk parking2office) 24:00 [1] 2.0 km (12:00 / km) +50m 10:40 / km

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