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Training Log Archive: Misha

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  running4 5:15:55 31.12(10:09) 50.09(6:18) 1185
  hiking1 3:08:46 6.78(27:51) 10.91(17:18) 751
  stretching7 1:10:00
  strength6 1:00:00
  swimming1 34:33 0.75(1.3/h) 1.2(2.1/h)
  Total7 11:09:14 38.65 62.2 1935
  [1-5]7 7:48:29

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Saturday Sep 24, 2016 #

9 AM

hiking 3:08:46 intensity: (2:10:45 @0) + (47:33 @1) + (10:28 @2) 6.78 mi (27:51 / mi) +751m 20:43 / mi
ahr:81 max:138 shoes: Moab Ventilators

with Jakkarin. I showed Jakkarin what poison oak looks like and related to him the dangers associated with the plant. he related a recent news story in which the Thai police had children present at a public burning of marijuana. The intention of the police was to show the children that the weed is to be destroyed. The newspeople called this "higher education for the children". A mountain biker coming down the trail made good use of what sounded like small cow bells attached to his bike. these totally helped us hear him, estimate how fast he was moving and get out of his way in plenty of time.

strength 10:00 [1]

stretching 10:00 [0]

Friday Sep 23, 2016 #

5 AM

running (sandy trails) 1:00:42 intensity: (41:43 @2) + (18:07 @3) + (52 @4) 7.0 mi (8:40 / mi) +40m 8:31 / mi
ahr:138 max:168 shoes: Saucony Guide #7 white

made it home before sunrise. I should start the regular run 1:15 hours before sunrise.

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

stretching 10:00 [0]

Thursday Sep 22, 2016 #

5 AM

stretching (legs) 10:00 [0]

swimming (pool) 34:33 [2] 1.2 km (2.1 kph)
ahr:125 max:140

6 x (100 m crawl + 100 m breaststroke). my goal is to keep increasing the length of the swimming session until it's about an hour long, while keeping the intensity of the session constant.

Wednesday Sep 21, 2016 #

5 AM

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

stretching (legs) 10:00 [0]

running intervals (street) 41:41 intensity: (13:03 @1) + (6:11 @2) + (9:38 @3) + (11:29 @4) + (1:20 @5) 4.52 mi (9:13 / mi) +2m 9:12 / mi
ahr:134 max:172 shoes: Saucony Guide #7 white

more warmup would have been better, the body was stiff after Sunday's run. Splits:
4:00.4 147 160
3:53.5 152 163
3:48.6 154 165
3:41.8 159 166
3:39.0 160 172
3:43.1 162 170

Tuesday Sep 20, 2016 #

5 AM

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

stretching (legs) 10:00 [0]

running (sandy trails) 1:02:37 intensity: (28 @1) + (11:38 @2) + (49:05 @3) + (1:08 @4) + (18 @5) 7.2 mi (8:42 / mi) +39m 8:33 / mi
ahr:144 max:170 shoes: Saucony Guide #6 blue-green

there was no sunlight when I began. however, the moon was more than half full, directly overhead and not covered with clouds. also, there was no fog, so I could see the land clearly in the moonlight. I made it home before the sun started coming up over the horizon, so I didn't need the visor on the way back.

Monday Sep 19, 2016 #

5 AM

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

stretching (legs) 10:00 [0]

Sunday Sep 18, 2016 #

5 AM

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

stretching (legs) 10:00 [0]

running hills (dusty forest trails) 2:30:55 intensity: (41:18 @2) + (57:48 @3) + (45:31 @4) + (6:18 @5) 12.4 mi (12:10 / mi) +1104m 9:32 / mi
ahr:150 max:175 shoes: VJ Falcon studs #2

my first solo outing into these hills. first I went up the Arroyo Burro trail. the first part was nice - a steep, wide dirt road with beautiful vistas. then it got thick, sideways-sloping and significantly less fun, so I turned back. then I went up the western portion of the Jesusita trail, which is super nice, as it goes through actual woods. with trees :-). (yesterday we went up the eastern portion of Jesusita, which was also nice, though in a different way)

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