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Training Log Archive: Misha

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  running5 6:34:50 39.22(10:04) 63.12(6:15) 1347
  stretching7 1:10:00
  strength7 1:10:00
  swimming1 57:38 1.06(1.1/h) 1.7(1.8/h)
  Total7 9:52:28 40.28 64.82 1347
  [1-5]7 8:41:56

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Saturday Oct 15, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (sandy trails) 58:38 [2] 6.59 mi (8:54 / mi) +45m 8:42 / mi
ahr:129 max:149 shoes: Saucony Guide #7 white

The fact that my entire right side is weaker than the left definitely contributes to my injuries. I think that swimming helps me be aware of this situation and eventually might help me even out the two sides.

Friday Oct 14, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

swimming (pool) 57:38 [1] 1.7 km (1.8 kph)
ahr:99 max:114 shoes: bare feet

700 m crawl, 100 m breast-stroke, 800 m crawl, 100 m breast-stroke. wasn't feeling so good towards the end, managed to get out of the pool before passing out, though. not even sure if I did 1.7 or 1.8 km.

Thursday Oct 13, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (sandy trails) 1:23:34 [2] 8.72 mi (9:35 / mi) +43m 9:26 / mi
ahr:121 max:139 shoes: Saucony Guide #7 white

I tried to keep to proper running technique through the entire run. my calves aren't in good enough shape for this - the right calf was cramping during the latter half of the run, so I had to switch back to modified speed-walking technique. i should work on using proper running technique during a greater percentage of the time I run. this will also help me develop the strength and endurance in the calves.

Wednesday Oct 12, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running intervals (street) 41:35 intensity: (32 @0) + (15:18 @1) + (3:53 @2) + (15:38 @3) + (6:14 @4) 4.52 mi (9:12 / mi) +3m 9:11 / mi
ahr:130 max:166 shoes: Saucony Guide #7 white

3:58.8 137 157
3:52.3 150 159
3:49.5 152 160
3:49.5 154 162
3:44.0 156 166
3:48.8 155 165

Tuesday Oct 11, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

Monday Oct 10, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running 1:09:37 [2] 8.07 mi (8:38 / mi) +46m 8:29 / mi
ahr:129 max:143 shoes: Saucony Guide #7 white

when I am tired and have to run on harder surfaces towards the end of a run, I often switch from true running technique (ball of the foot touches ground first, longer hang time - when neither foot touches the ground) to a modified speed-walking technique (heel of the foot touches the ground first, shorter hang time).

Sunday Oct 9, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running hills (dusty forest trails) 2:21:26 intensity: (19:54 @1) + (55:57 @2) + (1:05:02 @3) + (33 @4) 11.32 mi (12:30 / mi) +1210m 9:23 / mi
ahr:132 max:161 shoes: VJ Falcon studs #2

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