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Training Log Archive: pasha

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Tennis11 20:50:00
  Trail run9 5:52:56 34.68(10:11) 55.81(6:19) 692
  walk6 2:54:43 8.67(20:10) 13.95(12:32) 264
  weights&stretch8 2:10:00
  Orienteering2 2:00:34 10.62(11:21) 17.1(7:03) 356
  steam room3 50:20
  Jacuzzi + steam room1 45:00
  biking1 40:00 4.35(9:12) 7.0(5:43) 30
  Jacuzzi + sauna1 40:00
  interval2 37:53 1.56(24:15) 2.51(15:04) 650
  water skiing1 30:00
  Total44 37:51:26 59.88 96.37 1992
  [1-5]44 37:17:24
averages - sleep:7.1 rhr:58 weight:87.3kg

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Friday Aug 31, 2012 #

5 AM

Note
rhr:62 slept:5.5 weight:87.1kg

6 AM

Tennis (drill + doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

drills with Brendan for 1/2 hour and then doubles play

Thursday Aug 30, 2012 #

6 AM

Note
rhr:64 slept:7.0 weight:86.9kg

7 AM

weights&stretch (Total gym workout) 15:00 [3]

Wednesday Aug 29, 2012 #

7 AM

Note
rhr:64 slept:7.5 weight:88kg

weights&stretch (Total gym work out) 15:00 [3]

2 PM

Trail run 40:04 intensity: (30 @1) + (45 @2) + (7:12 @3) + (28:46 @4) + (2:51 @5) 7.0 km (5:44 / km) +92m 5:22 / km
ahr:147 max:172 shoes: Inov-8 Bare-XLite 150

Med run on Cornell plantations with Roman & Haley.
6 PM

Tennis (singles play) 2:00:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

Play singles with Jinlin 7:5 3:6 Got too dark to finish.
8 PM

Jacuzzi + sauna (sauna) 40:00 [2]

Stretch, massaging & relax in sauna (Y)

Tuesday Aug 28, 2012 #

7 AM

Note
rhr:59 slept:8.0 weight:87.2kg

weights&stretch 15:00 [3]

Total gym workout.
9 AM

Note

120/68 blood pressure. Follow up after CAT scan. At the time of the CAT scan, there was a small stone and according to doctor it was ready to go. Per her estimation, it's gone through already by now.
7 PM

biking 40:00 [2] 7.0 km (5:43 / km) +30m 5:36 / km

Monday Aug 27, 2012 #

6 AM

Note
rhr:57 slept:6.5 weight:87.5kg

8 AM

walk warm up/down 12:40 [1] 1.11 km (11:26 / km) +30m 10:04 / km

Walk to work from parking on Mitchel st.
1 PM

Trail run 14:46 intensity: (49 @1) + (4:33 @2) + (9:24 @3) 2.07 km (7:08 / km) +46m 6:25 / km
ahr:124 max:136 shoes: Inov-8 Bare-XLite 150

Short & light run with Amanda as she felt pain in hip.
5 PM

walk 12:00 [2] 1.2 km (10:00 / km) +30m 8:53 / km

Walking to pick up car from parking on a way home.
6 PM

weights&stretch 25:00 [3]

Total gym workout.

Sunday Aug 26, 2012 #

9 AM

Tennis 3:00:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

1 hour of of warm up, then play with Aramis. 0:6 3:6 then tiebreaker 8:6.

Saturday Aug 25, 2012 #

Event: ROC - Powder Mills Park [2012 Series #4]
 
7 AM

Note
rhr:57 slept:8.0 weight:86.5kg

11 AM

Orienteering race 1:07:48 intensity: (17:40 @0) + (1:09 @3) + (10:27 @4) + (38:32 @5) 8.51 km (7:58 / km) +241m 6:59 / km
ahr:171 max:187 shoes: Inov-8 Bare grip 200

Powder Mill Ponds. Red course.

Pretty much clean run. Just a couple mistakes:
5:6 ~.30
Couldn't read neither from map nor from the clue which side of 'uncross-able' stream the CP should be. As there were no other crosses to the east side of the steam other than by the road so I decided to check the west side first. If not there I was planning to continue along the stream till the road. Spent too much time over-thinking the situation.
7:8 ~.40
Took a closest bridge with the attention to take a trail up but did not see it. Then thought I found it but it was un-mapped one and ended on the top of slope in hardly cross-able green stuff. Took awhile to fight to the trail.
10:11 ~.60
Should have use the road up to top of the hill but started climbing the hill diagonally to the right instead. Then took the trail. Did not catch intersection and overshoot about 50-100m.
2 PM

walk (controls pick up) 40:00 [3] 2.5 km (16:00 / km) +75m 13:55 / km

6 PM

steam room 20:00 [2]

Some self massaging

Red - Splits

Friday Aug 24, 2012 #

5 AM

Note
rhr:61 slept:6.0 weight:87.5kg

6 AM

Tennis (drill + doubles play) 1:20:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

drills for 1/2 hour with Brendan then 50 minutes of doubles play Peter+me vs Tom & Brendan 6:4 + tiebreaker 3:7.
7 AM

walk 12:00 [2] 1.0 km (12:00 / km) +25m 10:40 / km

Walk from parking at Cornell st. to work.
2 PM

Trail run (light run) 41:47 intensity: (19 @1) + (14 @2) + (3:38 @3) + (29:59 @4) + (7:37 @5) 6.96 km (6:00 / km) +81m 5:40 / km
ahr:151 max:167 shoes: Inov-8 Bare-XLite 150

Trail run on Cornell Plantations with Haley.
5 PM

walk 12 [2] 1.0 km (12 / km)

Walk to the parking to pick up car.

Thursday Aug 23, 2012 #

5 AM

Note
rhr:56 slept:6.0 weight:88.5kg

Tuesday Aug 21, 2012 #

5 AM

Note
rhr:61 slept:6.0 weight:88.3kg

2 PM

Trail run (light run) 42:59 intensity: (1 @0) + (17 @1) + (7 @2) + (10:50 @3) + (31:44 @4) 7.23 km (5:57 / km) +95m 5:35 / km
ahr:144 max:158 shoes: Inov-8 Bare-XLite 150

Light run on Cornell plantations with Haley.
6 PM

walk 1:37:51 [1] 7.14 km (13:42 / km) +104m 12:46 / km

Walk around Ithaca before going to Stella for whiskey testing.

Monday Aug 20, 2012 #

7 AM

Note
rhr:57 slept:6.5 weight:88.1kg

Sunday Aug 19, 2012 #

9 AM

Tennis (singles play) 2:00:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

40 min warm up then 3 sets with Aramis. 0:6, 3:6 0:6. Then tiebreaker 7:3

Saturday Aug 18, 2012 #

Event: ROC - Seneca Park [2012 Sprint Series #5 Score-O]
 
7 AM

Note
rhr:54 slept:9.0 weight:87.4kg

10 AM

Orienteering race (sprint) 14:30 intensity: (1 @0) + (1:00 @4) + (13:29 @5) 2.42 km (5:59 / km) +21m 5:44 / km
ahr:169 max:178 shoes: Inov-8 Bare grip 200

Sprint in Seneca park. Little hesitasion on the way to 1. 1-2 kept staying high next to the fence when dropping back to the road would be faster. Lost 6 seconds to Gil between last control and finish. I guess I should have used short trail cut instead of running around. Overall clean run.

Orienteering race (Score-O) 38:16 intensity: (1 @2) + (1:56 @3) + (4:57 @4) + (31:22 @5) 6.16 km (6:13 / km) +94m 5:46 / km
ahr:164 max:177 shoes: Inov-8 Bare grip 200

10-14-16-17-13-20-19-12-7-9-3-5-4-1-6-8-2-21-22-23-18-24-11-15
Could have shaved may be half of a minute on #7 - did not see a control in either depression, on #16 I expected control to be higher in reentrant so attacked it from closer to the top. Other than that everything was very smooth and clean. Very satisfied with the controls order selection.

Trail run (cool down & rescue) 32:58 intensity: (16:18 @0) + (12:21 @1) + (4:19 @2) 1.76 km (18:42 / km) +33m 17:06 / km
ahr:65 max:121 shoes: Inov-8 Bare grip 200


Sprint - Splits

Friday Aug 17, 2012 #

5 AM

Note
rhr:57 slept:5.0 weight:86.9kg

6 AM

Tennis (Drills & play) 1:30:00 [3]
shoes: Inov-8 Bare-X 180

Drills snd doubles play at Reis center.

Thursday Aug 16, 2012 #

1 PM

Note

Nothing found on x-ray. Scheduled cat scan for coming Monday.
5 PM

Tennis (singles play ) 2:30:00 [3]
shoes: Inov-8 Bare-X 180

Wednesday Aug 15, 2012 #

7 AM

Note
rhr:57 slept:6.5 weight:87.6kg

1 PM

Trail run 54:02 intensity: (2 @0) + (3:47 @3) + (32:28 @4) + (17:45 @5) 9.8 km (5:31 / km) +102m 5:15 / km
ahr:157 max:178 shoes: Inov-8 Bare-XLite 150

Trail run on Cornell Plantations.

Tuesday Aug 14, 2012 #

6 AM

Note
rhr:55 slept:7.5 weight:87.5kg (rest day)

Monday Aug 13, 2012 #

6 AM

Note
rhr:56 slept:7.5 weight:86.9kg (rest day)

Will take it easy this week until a visit to urology doctor scheduled on Thursday.

Sunday Aug 12, 2012 #

8 AM

Note
rhr:59 slept:8.0 weight:86.7kg

9 AM

Note

Sharp strong pain in low right back. Seems like kidney stone move. Took a couple of Doan's painkiller but 10 minutes later lost it along with water drunk earlier. 20 minutes later pain disappeared
5 PM

steam room 20 [3]

Some calf massaging.

Saturday Aug 11, 2012 #

8 AM

Note
rhr:57 slept:8.5 weight:87.7kg

6 PM

Jacuzzi + steam room 45:00 [3]

Relax and self-massaging

Friday Aug 10, 2012 #

5 AM

Note
rhr:55 slept:6.5 weight:88.1kg

6 AM

Tennis (drills + play) 2:30:00 [4]
shoes: Inov-8 Bare-XLite 150

1/2 hour drills, 1 hour doubles, 1 hour singles play
2 PM

Trail run 48:47 intensity: (29 @1) + (19 @2) + (2:59 @3) + (29:13 @4) + (15:47 @5) 8.2 km (5:57 / km) +121m 5:32 / km
ahr:155 max:170 shoes: Inov-8 Bare-XLite 150

Trail run on Cornell plantations with Roman, Keegan and Haley

Thursday Aug 9, 2012 #

7 AM

Note
rhr:54 slept:7.5 weight:86.8kg

10 AM

interval (stairs) 22:23 [5] 1.81 km (12:20 / km) +380m 6:02 / km
ahr:146 max:175

Stairs run. 10*6.5=65 floors up

Wednesday Aug 8, 2012 #

6 AM

Note
rhr:62 slept:8.0 weight:86.9kg

2 PM

Trail run 37:08 [3] 6.12 km (6:04 / km) +44m 5:51 / km
ahr:151 max:162 shoes: Inov-8 Bare-XLite 150

Tuesday Aug 7, 2012 #

6 AM

Note
rhr:57 slept:7.5 weight:87.1kg

weights&stretch (Total gym) 15:00 [3]

stretch and weights workout
2 PM

Trail run (light run ) 40:25 [3] 6.68 km (6:03 / km) +78m 5:43 / km
shoes: Inov-8 Bare-XLite 150

run on Cornell plantations

Monday Aug 6, 2012 #

6 AM

Note
slept:7.5 weight:87.9kg

7 AM

weights&stretch (Total gym) 15:00 [3]

stretch and strength work out
6 PM

Tennis (doubles plat) 2:00:00 [4]
shoes: Inov-8 Bare-XLite 150

Sunday Aug 5, 2012 #

8 AM

Note
slept:10.0 weight:88kg

10 AM

weights&stretch (Total gym) 15:00 [4]

5 PM

Tennis (serves practice) 30:00 [3]
shoes: Inov-8 Bare-X 180

6 PM

steam room (stretch&massaging) 30:00 [2]

Saturday Aug 4, 2012 #

Note
slept:6.5 weight:87kg

Friday Aug 3, 2012 #

5 AM

Note
slept:5.5 weight:85.9kg

6 AM

Tennis (drills + play) 2:00:00 [4]
shoes: Inov-8 Bare-XLite 150

1/2 hours drill, then doubles, singles play.

Thursday Aug 2, 2012 #

Note
slept:7.0 weight:86.1kg

6 AM

weights&stretch (total gym) 15:00 [4]

stretch and weights on Total Gym
11 AM

interval (stairs) 15:30 [4] 0.7 km (22:09 / km) +270m 7:34 / km

stairs run: 7*6.5=45.5 floors up
6 PM

water skiing (slalom) 30:00 [3]

Water ski, slalom on Keuka Lake

Wednesday Aug 1, 2012 #

Note
slept:7.0 weight:86.1kg

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