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Training Log Archive: pasha

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Tennis19 36:45:00
  Ski-O4 12:06:28 44.61(16:17) 71.8(10:07) 163522 /23c95%
  walk21 9:49:30 30.82(19:08) 49.6(11:53) 1090
  biking1 7:25:55 49.55(9:00) 79.74(5:36) 1604
  Trail run7 4:32:01 26.16(10:24) 42.1(6:28) 519
  Downhill skiing1 3:20:00
  Jacuzzi + sauna3 1:30:00
  ski1 45:00 1.86(24:08) 3.0(15:00)
  strength1 30:00
  Total57 76:43:54 153.01 246.24 484822 /23c95%

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Monday Mar 31, 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) 36:33 intensity: (23 @1) + (2:40 @2) + (30:10 @3) + (3:20 @4) 5.8 km (6:18 / km) +76m 5:55 / km
ahr:132 max:147 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Nancy
6 PM

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

Doubles play @TTRC with Rita, Ana and Jinlin. 4:6(R), 6:3(A)
8 PM

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

Sunday Mar 30, 2014 #

11 AM

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

Practice with ball machine @Reis. Tested four demoes from Tenniswarehouse with Tracy.

Saturday Mar 29, 2014 #

6 PM

Tennis (doubles play) 4:15:00 [3]
shoes: Lotto Blue

GETA doubles @TTRC. Then singles play with Theo 4:6

Friday Mar 28, 2014 #

6 AM

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

Friday morning drills with Zane @Reis.
8 AM

walk (walk:parking 2 office) 47:00 [1] 4.0 km (11:45 / km) +55m 11:00 / km

7 PM

Tennis (doubles play) 4:10:00 [3]
shoes: RoadX-Treme138vivaFrance

Friday night doubles play at TTRC.

Thursday Mar 27, 2014 #

7 AM

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

7 PM

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

Practice with the ball machine. Tested four new demo racquet s. Babolat pure control tour, pure strike tour, head grapheme prestige pro and Yonex.

Wednesday Mar 26, 2014 #

7 AM

walk (walk:parking 2 office) 47:00 [1] 4.0 km (11:45 / km) +55m 11:00 / km

Tuesday Mar 25, 2014 #

7 AM

walk (walk:parking 2 office) 29:00 [1] 2.6 km (11:09 / km) +50m 10:11 / km

1 PM

Trail run (trail/road run) 36:48 intensity: (23 @1) + (2:20 @2) + (25:55 @3) + (6:35 @4) + (1:35 @5) 5.8 km (6:21 / km) +76m 5:57 / km
ahr:136 max:186 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley

Monday Mar 24, 2014 #

7 AM

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

6 PM

Tennis (doubles play) 1:40:00 [3]
shoes: Lotto Blue

Doubles play at TTRC ( sub for Rita). Played with Stephan, Jinlin and Bonnie. 6:4(B), 6:4(S), 6:1(J).
8 PM

Jacuzzi + sauna (stretching and massaging) 25:00 [1]

Sunday Mar 23, 2014 #

Event: Raccoongaine
 

Saturday Mar 22, 2014 #

6 PM

Tennis (doubles play) 4:30:00 [3]
shoes: Lotto Blue

IDoubles GETA play at TTRC. Plus singles with Tode. 6:4

Friday Mar 21, 2014 #

6 AM

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

Friday morning drills with Zane at Reis.
8 AM

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

2 PM

Trail run (trail/road run) 44:55 intensity: (20 @1) + (55 @2) + (25:55 @3) + (17:00 @4) + (45 @5) 7.36 km (6:06 / km) +122m 5:38 / km
ahr:140 max:172 shoes: Inov-8 f-Lite 195 viva Brazil

Cayuga Heights run with Haley and Amanda.

Thursday Mar 20, 2014 #

7 AM

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

Wednesday Mar 19, 2014 #

7 AM

walk (walk parking2office) 48:00 [1] 4.0 km (12:00 / km) +80m 10:55 / km

7 PM

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

Drills at Reis with Arthur.

Tuesday Mar 18, 2014 #

7 AM

walk (walk:parking 2 office) 48:00 [1] 4.0 km (12:00 / km) +80m 10:55 / km

Monday Mar 17, 2014 #

7 AM

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

2 PM

Trail run 38:17 intensity: (22 @1) + (30 @2) + (35:35 @3) + (1:50 @4) 5.8 km (6:36 / km)
ahr:133 max:146 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley and Nancy.
6 PM

Tennis (Doubles play) 1:40:00 [3]
shoes: Lotto Blue

Doubles play with Ana Rita and Stephan at TTRC. 6:2(A), 2:6(R), 6:7(8:10)(S)

Sunday Mar 16, 2014 #

9 AM

Ski-O race 1:47:48 intensity: (3:13 @3) + (46:15 @4) + (58:20 @5) 18.2 km (5:55 / km) +550m 5:09 / km
ahr:158 max:172 shoes: Fischer RCS carbonlite 192 ska

Champs. Long course. Pure disaster from the start. Chosen wrong trail from the start. Failed to locate myself in time for correction. AP did not detect a lost time on the first CP but it felt like eternity. Next lost was on the last loop - from 14(74) to 15(83). AP lost 2:39. On a way down to 14 I saw the shortcut south to north - between the loops and planned to use it on a way to 15. When reached it it turned out to be very soft and deep , also requiring to cross the creek which looked very time consuming so after getting to the creek I turned back to the trail. But it was not the end as instead of getting left on the next or following intersection I kept skiing up till the T with next trail. Only there I turned left and after more climbing realized that I ended up on the wrong trail. Could have continue and attack the CP from above but turned around. After that no problems. Have enough energy to repeat but it was other.

Long Course 4ABXY - Splits

Saturday Mar 15, 2014 #

10 AM

ski (warm up) 45:00 [2] 3.0 km (15:00 / km)
shoes: Fischer RCS carbonlite 192 ska

Warm up and re-warm up before the start.
11 AM

Ski-O race 50:00 intensity: (35 @2) + (55 @3) + (5:10 @4) + (43:20 @5) 8.43 km (5:56 / km) +258m 5:09 / km
ahr:167 max:178 shoes: Fischer RCS carbonlite 192 ska

US Ski-O Champs. Middle. M21.
Clean race, started may be slower then could have, but overall solid. No lost time detected by AP although I could have shaved 15-30" each on 3(66) where started cutting too early - through a snowshoe trail when detected a CP, on 7(79) it would be beneficial to take a next snowshoe trail and attack the CP from the above - not by climbing,
6 PM

Jacuzzi + sauna (stretching and massaging) 45:00 [1]


Middle Course 4 - Splits

Friday Mar 14, 2014 #

Event: US Ski-O Championships
 
6 AM

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

Friday morning drills with Zane.
7 AM

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

Singles play with Eric at Reis. 4:6

Thursday Mar 13, 2014 #

7 AM

strength (shoveling) 30:00 [2]

8 AM

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

7 PM

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

Practice with ball machine at Reis. Worked on moves from side to side.

Wednesday Mar 12, 2014 #

8 AM

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

2 PM

Trail run (trail/road run) 37:15 intensity: (1:00 @1) + (3:10 @2) + (27:35 @3) + (5:25 @4) + (5 @5) 5.39 km (6:55 / km) +79m 6:26 / km
ahr:133 max:181 shoes: Inov-8 f-Lite 195 viva Brazil

Rockway path run with Haley. Sleet, rain, snow, ice pallets etc etc. Great nastiness.
7 PM

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

Drills with Zane at Reis.

Tuesday Mar 11, 2014 #

8 AM

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

1 PM

Trail run 37:00 intensity: (20 @1) + (16:00 @3) + (19:45 @4) + (55 @5) 5.79 km (6:23 / km) +78m 5:59 / km
ahr:142 max:170 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Haley.

Monday Mar 10, 2014 #

7 AM

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

6 PM

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

Doubles play at TTRC with Ana, Jinlin and Bonnie. 5:7(A), 5:7(B), 1:3(J).

Sunday Mar 9, 2014 #

7 AM

biking (bike-O) 7:25:55 intensity: (28:25 @1) + (2:34:20 @2) + (3:42:45 @3) + (35:25 @4) + (5:00 @5) 79.74 km (5:36 / km) +1604m 5:05 / km
ahr:126 max:167

Second day of the snowgaine with Georg. This time opted for the mauntain bikes. made a loop around the map perimeter and above. Picked all 50 pointers and #60. Also 30,31 and 35 on a way. Started cramping in the last two hours to the finish. Got back a half of an hour early so could have get better with better planning, although accomplished all we planned for the second day. #1 vets, #4 overall. Looks like 1056 points out of 1977.

Saturday Mar 8, 2014 #

Event: CNYO - SNOWGAINE XVIII
 
7 AM

Ski-O 8:01:39 intensity: (1:54 @1) + (33:15 @2) + (2:55:05 @3) + (4:28:00 @4) + (3:25 @5) 29.45 km (16:21 / km) +504m 15:04 / km
ahr:141 max:165

Snowgaine day1 at Berne with Georg. Raising temp and soft snow made us select wide skies with skins. Was not too fast but mostly skiable. Without exact point counting, went after dense cluttered group of controls with picking 38 on a go.The plan was to expand the area after it's done but it took longer than expected. Having less than 2 hours left, opted to get back to the camp. Picked 49 before the finish.

Friday Mar 7, 2014 #

6 AM

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

Friday morning drills with Zane at Reis.
8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

Thursday Mar 6, 2014 #

7 AM

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

Wednesday Mar 5, 2014 #

8 AM

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

Singles play with Tony at Reis.

walk (walk parking2office) 46:00 [1] 4.0 km (11:30 / km) +90m 10:20 / km

7 PM

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

Drills with Zane at Reis

Tuesday Mar 4, 2014 #

7 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

10 AM

Trail run (trail/road run) 41:13 intensity: (18 @1) + (3:45 @2) + (19:45 @3) + (15:50 @4) + (1:35 @5) 6.16 km (6:42 / km) +88m 6:15 / km
ahr:138 max:169 shoes: Inov-8 f-Lite 195 viva Brazil

Plantations run with Nancy, Haley and Daniel.
6 PM

walk (walk: office2parking) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Monday Mar 3, 2014 #

7 AM

walk (walk:parking 2 office) 25:00 [1] 2.0 km (12:30 / km) +50m 11:07 / km

Sunday Mar 2, 2014 #

11 AM

Ski-O race 1:27:01 intensity: (11 @2) + (2:20 @3) + (38:40 @4) + (45:50 @5) *** 15.71 km (5:32 / km) +323m 5:01 / km
ahr:160 max:174 spiked:22/23c shoes: Fischer RCS carbonlite 192 ska

NYSSRA champs at mt. Van Hoevenberg.
Interesting race - plenty of options and places to make mistakes but this time I had clean execution and wouldn't do much different if given a chance. Just two small blips. 1st - some hesitation on a way to 2(31) as I expected T-intersection but there was an opening (trail) down. ~15". On a way to 19(33) missed a place to cut directly to CP. Did not matter that much as by that time I already passed #3 and #2 on the course. It would shave extra minute, although looking at the GPS log the distance between snowshoe and ski trails was more significant than expected from the map.
Overall, selected to avoid as much snowshoe trails as much as possible and ski around. Worked very well this time. 1st out of 3 on Blue.

Saturday Mar 1, 2014 #

1 PM

Downhill skiing (alpine ski) 3:20:00 [2]

Downhill ski at Gore mtn.

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