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Training Log Archive: pasha

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Tennis10 15:05:00
  Trail run9 6:53:14 39.22(10:32) 63.12(6:33) 813
  Orienteering5 5:34:20 23.35(14:19) 37.58(8:54) 37918 /18c100%
  walk15 4:16:00 13.86(18:28) 22.3(11:29) 450
  Total38 31:48:34 76.43 123.01 164218 /18c100%

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Wednesday Oct 30, 2013 #

8 PM

Tennis (Drills) 1:30:00 [3]
shoes: Inov-8 Bare X-Lite 150 white/r

Adult clinique with Zane.

Tuesday Oct 29, 2013 #

4 PM

Trail run (trail/road run) 43:10 [3] 6.61 km (6:32 / km) +88m 6:07 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Campus run with Haley and Amanda.

Monday Oct 28, 2013 #

6 PM

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

Doubles play at TTRC.

Saturday Oct 26, 2013 #

Event: ROC - Highland Park Vampire-O
 
9 AM

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

Doubles play at Reis for Rita. Played with Laura Falk, Liz and Norm.

Wednesday Oct 23, 2013 #

2 PM

Trail run (trail/road run) 37:40 [3] 6.23 km (6:03 / km) +47m 5:50 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Nancy.

Monday Oct 21, 2013 #

6 PM

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

Doubles play at TTRC.

Sunday Oct 20, 2013 #

Event: ROC - Powder Mills Park Regular Meet
 

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash
 
Event: BFLO - Sardinia County Forest
 
9 AM

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

Doubles play at Reiss with Laura, Rita and Linda.

Sunday Oct 13, 2013 #

9 AM

Orienteering race 2:29:53 intensity: (10 @1) + (1:00 @2) + (16:35 @3) + (2:06:25 @4) + (5:43 @5) *** 15.23 km (9:51 / km) +232m 9:09 / km
ahr:149 max:167 shoes: Inov-8 Bare Grip 200 -2

Long race.

Long Course 10 - Splits

Saturday Oct 12, 2013 #

10 AM

Orienteering race (middle) 1:10:39 intensity: (10 @1) + (3:54 @2) + (4:15 @3) + (52:20 @4) + (10:00 @5) 6.24 km (11:20 / km) +21m 11:09 / km
ahr:150 max:165 shoes: Inov-8 Bare Grip 200 -2

Middle distance.

Middle Course 10 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 
5 PM

Trail run (worm up) 25:00 [1] 2.0 km (12:30 / km)
shoes: Inov-8 f-Lite 195 Aqua-Black

Warm up before the sprint.
6 PM

Orienteering race (sprint) 23:00 [5] 3.5 km (6:34 / km) +20m 6:23 / km
shoes: Inov-8 f-Lite 195 Aqua-Black

Sprint. Pulled the hamstring on the final spurt.

Sprint Course 5b - Splits

Thursday Oct 10, 2013 #

7 AM

walk (walk:parking 2 office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk: office2parking) 12:00 [1] 1.1 km (10:55 / km) +20m 10:00 / km

Wednesday Oct 9, 2013 #

8 AM

walk (walk:parking 2 office) 31:00 [1] 2.5 km (12:24 / km) +80m 10:41 / km

2 PM

Trail run (trail/road run) 59:52 intensity: (27 @1) + (3:55 @2) + (39:20 @3) + (16:10 @4) 9.7 km (6:10 / km) +138m 5:46 / km
ahr:137 max:153 shoes: Inov-8 f-Lite 195 viva Brazil

Around plantations run with Haley and Amanda. Gourges day.
6 PM

Tennis (doubles play) 1:30:00 [3]
shoes: Inov-8 Bare X-Lite 150 white/r

Subbed for Ana in her group. Played doubles and singles with Ken, Don, Gil, Ron and Mary. 7:2 (+D-(M+R)), 3:5(D-(G+K)), 8:0(D).

walk (walk from office) 29:00 [1] 2.5 km (11:36 / km) +20m 11:09 / km

Tuesday Oct 8, 2013 #

8 AM

walk (walk:parking 2 office) 17:00 [1] 1.4 km (12:09 / km) +50m 10:18 / km

2 PM

Trail run (trail/road run) 50:00 [3] 8.14 km (6:09 / km) +120m 5:43 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Run with Amanda along the E Recreational Way, Game Farm rd, Ellis Hollow and then to the second part of E Recreational Way and back.
6 PM

walk (walk from office) 16:00 [1] 1.4 km (11:26 / km)

Monday Oct 7, 2013 #

8 AM

walk (walk parking2office) 17:00 [1] 1.4 km (12:09 / km) +50m 10:18 / km

10 AM

Trail run (trail/road run) 1:05:00 [3] 10.0 km (6:30 / km) +120m 6:08 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Trail run first with Nancy and Haley around BB-lake and back, then around Plantations with Haley. Finished under the pouring rain again.
5 PM

walk (walk from office) 16:00 [1] 1.4 km (11:26 / km)

6 PM

Tennis (doubles play) 1:35:00 [3]
shoes: Inov-8 Bare X-Lite 150 white/r

Doubles play at TTRC with Ana, Stephan and Bonnie. 6:4(B),4:6(A),4:5(S)

Saturday Oct 5, 2013 #

Event: ROC - Letchworth State Park (West) THOMASS Event
 
9 AM

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

Subbed for Rita at Reis. Played doubles with Laura, Norm and Sharlene. 1:6(S), 5:7(L)
2 PM

Orienteering race 40:48 intensity: (13 @1) + (10 @2) + (15 @3) + (4:00 @4) + (36:10 @5) *** 6.18 km (6:36 / km) +66m 6:16 / km
ahr:166 max:176 spiked:18/18c shoes: Inov-8 Bare Grip 200 -2

TOMASS Avalanche event. Good execution. No errors except in selecting the order in the second box. Little hesitation approaching #2 as got to trail just above the CP. Costly extra climbing after taking K in front of G and L. Got them all but could have done better by spending extra time planning. Looked briefly and had an impression it would be just berely 10m of exra climb which turned out to be almost triple of that.
Sequence:
1-A-B-C-F-E-D-2-3-4-H-J-I-K-G-L-5-6-F
4 PM

Orienteering (controls pick up) 50:00 [1] 4.0 mi (12:30 / mi) +40m 12:07 / mi

Picked up controls after the race.

Avalanche - Splits

Friday Oct 4, 2013 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Friday morning drills with Andrew. After ibuprofin yesterday and wearing sweatshirt during the practice I did not have any issues with the shoulder today) Which was a pleasant surprice for a change.
8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

1 PM

Trail run (trail/road run) 58:29 intensity: (44 @1) + (4:10 @2) + (14:10 @3) + (32:55 @4) + (6:30 @5) 8.42 km (6:57 / km) +176m 6:17 / km
ahr:145 max:168 shoes: Inov-8 f-Lite 195 viva Brazil

6 mile creek trail run with Haley and Amanda. Finished under the pouring rain.

Thursday Oct 3, 2013 #

8 AM

walk (walk:parking 2 office) 14:00 [1] 1.3 km (10:46 / km) +50m 9:02 / km

Shoulder started really bothering me after yesterday night drills. Had to take some vitamin i today.
6 PM

walk (walk from office) 15:00 [1] 1.3 km (11:32 / km)

Wednesday Oct 2, 2013 #

8 AM

walk (walk parking2office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

1 PM

Trail run (trail/road run) 34:44 intensity: (24 @1) + (1:40 @2) + (4:20 @3) + (28:15 @4) + (5 @5) 6.23 km (5:35 / km) +46m 5:23 / km
ahr:147 max:160 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Amanda.
6 PM

walk (walk: office2parking) 21:00 [1] 2.0 km (10:30 / km) +30m 9:46 / km

8 PM

Tennis (Drills) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Advanced group clinique with Zane.

Tuesday Oct 1, 2013 #

8 AM

walk (walk:parking 2 office) 17:00 [1] 1.4 km (12:09 / km) +60m 10:00 / km

2 PM

Trail run (trail/road run) 39:19 intensity: (34 @1) + (19:50 @2) + (18:55 @3) 5.78 km (6:48 / km) +78m 6:22 / km
ahr:124 max:138 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley, Amanda and Nancy.Slow as it was Nancy's first run after shoulder injury - still not recovered completely.
6 PM

walk (walk from office) 14:00 [2] 1.4 km (10:00 / km)

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