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Training Log Archive: Misha

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  running5 5:46:43 34.91(9:56) 56.18(6:10) 1198
  stretching7 1:10:00
  strength6 1:00:00
  swimming1 58:18 1.12(1.2/h) 1.8(1.9/h)
  Total7 8:55:01 36.03 57.98 1198
  [1-5]7 7:45:01

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Saturday Oct 8, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running tempo (sandy trails) 26:33 [3] 3.75 mi (7:05 / mi) +6m 7:03 / mi
ahr:152 max:164 shoes: Saucony Guide #7 white

no hiking with Jakkarin on this day. I did a tempo run instead. The headlamp batteries lose charge over the course of a couple of weeks, even if I leave them outside the headlamp. I should charge them up regularly.

Friday Oct 7, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (sandy trails) 1:12:28 intensity: (58:32 @2) + (12:18 @3) + (16 @4) + (1:22 @5) 8.23 mi (8:48 / mi) +46m 8:39 / mi
ahr:135 max:182 shoes: Saucony Guide #7 white

I am slowly building up to a goal of maximum mileage without injury over the course of the work week, given the time constraints. Cross-training (swimming), daily strength exercises, stretching before running, speed workouts and rest days all help avoid injury and make me more efficient in various ways.

Thursday Oct 6, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

swimming (pool) 58:18 [1] 1.8 km (1.9 kph)
ahr:100 max:116

Wednesday Oct 5, 2016 #

5 AM

stretching 10:00 [0]

running intervals (street) 34:33 intensity: (7:41 @1) + (4:26 @2) + (7:48 @3) + (14:38 @4) 4.17 mi (8:17 / mi) +5m 8:15 / mi
ahr:141 max:166 shoes: Saucony Guide #7 white

3:47.5 149 160
3:42.2 156 164
3:39.4 156 166
3:43.9 157 164
3:46.3 157 166
3:49.4 158 164

Tuesday Oct 4, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (sandy trails) 1:08:42 [2] 7.04 mi (9:46 / mi) +39m 9:36 / mi
ahr:122 max:152 shoes: Saucony Guide #7 white

The running doesn't seem to aggravate the hip injury these days, especially when I run with good form. I mainly need to avoid awkward twisting when I engage the muscles around the hip joint and pushing off the wall when I stretch them.

Monday Oct 3, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

Sunday Oct 2, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (dusty forest trails) 2:24:27 intensity: (12:38 @1) + (52:57 @2) + (1:11:21 @3) + (7:31 @4) 11.72 mi (12:19 / mi) +1102m 9:32 / mi
ahr:137 max:163 shoes: VJ Falcon studs #2

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