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Training Log Archive: AndrewPMitchell

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Weightlifting7 10:28:00
  Running8 9:37:55 59.63(9:41) 95.97(6:01) 357
  Total15 20:05:55 59.63 95.97 357

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Sunday Mar 31, 2013 #

Running 1:00:00 [3] 7.42 mi (8:05 / mi) +102m 7:45 / mi
shoes: Mizuno Wave Inspire 4

Hangover run in volgograd from the hotel to "The Motherland Calls!" monument. Did some orienteering up the side of the hill that leads to it. The hill still has trenches and furrows from the shelling, 70 years later.

Friday Mar 29, 2013 #

Weightlifting 1:10:00 [3]
shoes: Mizuno Wave Inspire 4

Squats, biceps, lats, shoulders, pullups, abs, etc.

Thursday Mar 28, 2013 #

Running 15:46 [4] 2.2 mi (7:10 / mi) +5m 7:07 / mi
shoes: Mizuno Wave Inspire 4

Wednesday Mar 27, 2013 #

Weightlifting 1:10:00 [3]
shoes: Mizuno Wave Inspire 4

Bench, military press, low rows, dips, fly, abs.

Tuesday Mar 26, 2013 #

Running 33:26 [4] 4.11 mi (8:08 / mi) +5m 8:06 / mi
shoes: Mizuno Wave Inspire 4

Intervals - 1 min on, 1 min off. Lots of snow on the sidewalks still made it awfully slow going.

Sunday Mar 24, 2013 #

Running 1:12:03 [4] 7.59 mi (9:30 / mi) +25m 9:24 / mi
shoes: Mizuno Wave Inspire 4

Voronezh got 8 inches of snow in the past 24 hours, so this was a good workout.

Friday Mar 22, 2013 #

Weightlifting 58:00 [3]
shoes: Mizuno Wave Inspire 4

4x10 squats (125 kg, 125, 135, 140)
3x10 rows (45, 50, 55)
3x10 lat pulldowns (45, 50, 55)
3x10 bicep curls (14, 16, 18)
1x6 low row (22.5)
abbreviated jake's abs.

The track in the stadium is clear of snow. Time to do intervals.

Thursday Mar 21, 2013 #

Running 48:29 [3] 5.1 mi (9:30 / mi) +5m 9:29 / mi
shoes: Mizuno Wave Inspire 4

Random run through the streets. A lot of ice still out there made it pretty slow going.

Wednesday Mar 20, 2013 #

Weightlifting 1:10:00 [3]
shoes: Mizuno Wave Inspire 4

Chest and whatnot
C • You sportsman, you 5

Monday Mar 18, 2013 #

Running 23:00 [4] 3.0 mi (7:40 / mi) +65m 7:11 / mi
shoes: Mizuno Wave Inspire 4

Quick run, with a decent-sized hill in the middle.

Friday Mar 15, 2013 #

Running 34:00 [3] 4.0 mi (8:30 / mi) +150m 7:37 / mi
shoes: Mizuno Wave Inspire 4

Good to get outside again. They don't really use rain gutters here, so most of the time there was an inch or two of snowmelt running down the street.

Thursday Mar 14, 2013 #

Weightlifting 2:00:00 [3]

Biceps, lats, and whatnot

Wednesday Mar 13, 2013 #

Weightlifting 2:00:00 [3]

Benching in 3 different positions, and misc other exercises. The snow's almost melted. Need to start running again!

Friday Mar 8, 2013 #

Weightlifting 2:00:00 [3]

Squats and leg curls and all kinds of other nasty things I shouldn't do 4 days after a marathon.

Sunday Mar 3, 2013 #

10 AM

Running (Marathon) 4:51:11 [5] 42.19 km (6:54 / km)
shoes: Mizuno Wave Inspire 4

Lake Baikal Ice Marathon. Straight Shot from the west bank of the lake to the East.

First 15 km were slick ice - $20 yaktraks didn't work as well as I would have liked. Who would have guessed, right? I should have invested in some Icebugs.

Next 25 km transitioned from slick ice to about 3" of loose, powdery snow. Yaktraks had no effect, and even Icebugs wouldn't have done much. Could feel energy being burned off into the atmosphere from the lack of friction.

Got close to muscle failure between 30 and 35 km. Pace dropped substantially - from 9:00 miles in the beginning to almost 12:00. Still, shuffled along and finished.

I'll probably do that again...in 30 years or so.

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