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Training Log Archive: Misha

In the 7 days ending Nov 24, 2014:

activity # timemileskm+ft
  running4 4:12:19 24.19 38.93 1959
  Orienteering1 2:36:47 8.28(18:56) 13.33(11:46) 42322 /33c66%
  soccer1 1:00:00
  strength6 1:00:00
  stretching1 2:00
  Total12 8:51:06 32.47 52.26 238222 /33c66%
  [1-5]12 8:49:06

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TuWeThFrSaSuMo

Monday Nov 24, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

The usual.
10 AM

running (sandy forest trails) 45:20 [3] 5.56 mi (8:09 / mi) +82ft 8:02 / mi
ahr:148 max:159 shoes: Saucony Guide #2 silver

Nice and warm today. A bit rainy and quite wet, however. Definitely had to control my speed on the turns. Tried to keep my feet dry at first. About half-way through they got soaked anyway, so stopped trying to keep them dry. This probably enabled me to go a little faster.

stretching (legs) 2:00 [0]

1 minute before, 1 minute after. Same routine as usual, just went quicker today for some reason.

Sunday Nov 23, 2014 #

Event: DVOA Rutgers Environmental Preserve
 
6 AM

strength (pull-ups) 10:00 [1]

2 x 10 pronated grip
2 x 10 neutral grip
11 AM

Orienteering race (local meet) 1:31:39 [2] *** 7.64 km (12:00 / km) +217ft 11:30 / km
ahr:127 max:165 spiked:11/18c shoes: Icebug Acceleritas #2

Red course at the HVO / DVOA meet at Rutgers Ecological Preserve. Totally missed 3, spent several minutes re-locating. For the rest of the course, went more carefully and made smaller mistakes.

Orienteering race (local meet) 1:05:08 [2] *** 5.69 km (11:27 / km) +207ft 10:51 / km
ahr:132 max:167 spiked:11/15c shoes: Icebug Acceleritas #2

Green course. Totally missed 5, re-located on the nearest road, went more carefully the rest of the way.

Friday Nov 21, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 pronated grip
2 x 10 neutral grip
5 PM

soccer (grass) 1:00:00 [2]
shoes: Nike cleats

3 on 3 today. 6 people is really the minimum we need for a game, and the turnout has been lower and lower - probably because it's getting darker and colder. Hopefully, we will keep getting enough people to play after Thanksgiving.

Thursday Nov 20, 2014 #

5 AM

strength (pull-ups) 10:00 [1]

2 x 10 pronated grip
2 x 10 neutral grip
8 AM

running intervals (forest with compass) 1:19:15 [2] 7.51 mi (10:33 / mi) +400ft 10:03 / mi
ahr:135 max:168 shoes: Icebug Acceleritas #1

My normal 900 m intervals through the woods at SBU. Per mile paces and heart rate readings follow.
8:44 156 163
9:22 156 166
9:21 159 168
9:04 156 165
9:07 155 167
8:59 157 168

Wednesday Nov 19, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 pronated grip
2 x 10 neutral grip
10 AM

running hills (stadium steps) 35:44 [3] +1312ft
ahr:151 max:167 shoes: Saucony Guide #2 silver

40 times up and down the steps at the SBU stadium.

Tuesday Nov 18, 2014 #

4 AM

strength (pull-ups) 10:00 [1]

2 x 10 pronated grip
2 x 10 neutral grip
6 AM

running long (sandy forest trails) 1:32:00 [3] 11.12 mi (8:16 / mi) +164ft 8:10 / mi
ahr:150 max:162 shoes: Saucony Guide #2 silver

Finally got out to do a morning run and didn't regret it. The woods sure look different in the morning light. Very peaceful. Fewer people, horses and dogs. Trails were a bit muddy and the boardwalk - a bit icy after yesterday's rain.

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