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Training Log Archive: Misha

In the 7 days ending Dec 24, 2016:

activity # timemileskm+ft
  running4 3:33:15 24.74(8:37) 39.81(5:21) 272
  mapping2 2:09:48 9.76(13:18) 15.7(8:16) 321
  tai chi7 1:59:00
  stretching7 1:10:00
  strength7 1:10:00
  elliptical1 1:03:00
  Total12 11:05:03 34.49 55.51 593
  [1-5]12 7:55:29

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SuMoTuWeThFrSa

Saturday Dec 24, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

tai chi 28:00 [0]

my right side is still poorly aligned, which causes pain in the joints of the right side, from the wrist to the elbow to the hip to the ankle.
11 AM

running intervals (bike path) 30:42 intensity: (3:16 @1) + (5:03 @2) + (16:08 @3) + (6:10 @4) + (5 @5) 3.76 mi (8:10 / mi) +11ft 8:09 / mi
ahr:145 max:170 shoes: Saucony Guide #7 white

5 x 1000 m
3:53.3 156 170
3:45.3 148 163
3:49.6 151 165
3:47.0 145 168
3:45.1 155 162

Friday Dec 23, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

tai chi 14:00 [0]

running (sandy trails) 1:10:08 [2] 7.83 mi (8:58 / mi) +144ft 8:48 / mi
ahr:123 max:145 shoes: Saucony Guide #7 white

Thursday Dec 22, 2016 #

6 AM

strength 10:00 [1]

stretching 10:00 [0]

tai chi 14:00 [0]

running (sandy trails) 1:03:52 intensity: (10 @1) + (51:13 @2) + (12:29 @3) 7.73 mi (8:16 / mi) +117ft 8:09 / mi
ahr:135 max:152 shoes: Saucony Guide #7 white

Wednesday Dec 21, 2016 #

7 AM

stretching 10:00 [0]

strength 10:00 [1]

tai chi 14:00 [0]

11 AM

mapping 1:09:21 intensity: (34 @0) + (12:06 @1) + (40:46 @2) + (11:31 @3) + (4:24 @4) 8.31 km (8:21 / km) +235ft 8:00 / km
ahr:126 max:169 shoes: Icebug Acceleritas #1

Tuesday Dec 20, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

tai chi 21:00 [0]

11 AM

elliptical 1:03:00 [3]
ahr:142 max:165 shoes: Saucony Guide #7 white

with the fellowship of the ring soundtrack

Monday Dec 19, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

tai chi 14:00 [0]

9 AM

mapping 1:00:27 intensity: (13:38 @1) + (36:27 @2) + (8:41 @3) + (1:41 @4) 7.39 km (8:11 / km) +86ft 8:02 / km
ahr:122 max:169 shoes: Icebug Acceleritas #1

Sunday Dec 18, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

tai chi 14:00 [0]

11 AM

running intervals (track) 48:33 intensity: (13:16 @1) + (16:30 @2) + (7:52 @3) + (10:00 @4) + (55 @5) 5.42 mi (8:57 / mi)
ahr:129 max:171 shoes: Saucony Guide #7 white

800 3:09.2 150 160
1200 4:48.4 155 164
1200 4:49.0 154 164
800 3:11.0 156 164
400 1:26.3 159 171
400 1:26.8 154 171

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