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Training Log Archive: BorisGr

In the 31 days ending Dec 31, 2014:

activity	#	time	miles	km	+m
Running	14	12:01:04	70.32	113.17	745
Cross-Training	9	6:55:00
T.rex training	6	3:25:00
Total	23	22:21:04	70.32	113.17	745

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Tuesday Dec 30, 2014 #

Cross-Training 20:00 [2]

T.rex training 45:00 [3]

Strength and flexibility at the gym and then at home with Alli

Monday Dec 29, 2014 #

3 PM

Running 54:03 [2] 10.49 km (5:09 / km) +110m 4:54 / km
shoes: Yellow Mizunos 2014

A very nice birthday run with good friends (Kenny and Matthias) from Kenny's place in Bethesda. Training session #1 for Jukola 2016?

C • happy birthday! 10

Sunday Dec 28, 2014 #

8 AM

Running 34:18 5.47 km (6:16 / km) +50m 6:00 / km
shoes: Yellow Mizunos 2014

Warm-up through the zoo. The pandas were out and very active.

Running 35:21 7.84 km (4:31 / km) +65m 4:20 / km
shoes: Yellow Mizunos 2014

Tempo intervals in Rock Creek, 2x12 minutes with 2 minutes rest. The goal was to run at about 4:00/km.

Saturday Dec 27, 2014 #

Running 15:00 [1]

Cross-Training 45:00 [2]

Friday Dec 26, 2014 #

Running 1:07:40 13.53 km (5:00 / km)
shoes: Yellow Mizunos 2014

Hill intervals in Rock Creek Park, on the dead-end street by Klingle Road, in the morning.
1:03.8
1:03.2
1:03.9
1:02.3
1:02.2
1:01.8
1:01.8
1:02.2
1:00.4
1:01.8
1:00.9
1:02.2

Wednesday Dec 24, 2014 #

Running 25:44 [3] 5.3 km (4:51 / km)
shoes: Yellow Mizunos 2014

Running home from work the short way. Did it as a fartlek, speeding up between red traffic lights.

Tuesday Dec 23, 2014 #

Running 55:36 [2] 6.8 mi (8:11 / mi)
shoes: Yellow Mizunos 2014

Running to work in the morning, along Rock Creek Parkway and then the Mall. Cold and misty this morning.

Monday Dec 22, 2014 #

Cross-Training 1:00:00 [2]

Elliptical in the morning

Sunday Dec 21, 2014 #

9 AM

Running 1:34:32 [2] 16.68 km (5:40 / km) +290m 5:13 / km
shoes: Yellow Mizunos 2014

Distance from home. I tried out a new loop, going south and stringing together several small parks, including Dumbarton Oaks, then coming out through Rock Creek. Felt very sluggish today - still not sleeping well. Planned to do 2 hours, but called it a day after 1.5 .

Saturday Dec 20, 2014 #

10 AM

Running 34:20 5.65 km (6:04 / km) +71m 5:43 / km
shoes: Yellow Mizunos 2014

Warm-up, mostly through the zoo. Saw lions, tigers and (panda) bears. Plus one brave elephant, a white wolf, and two gibbons! Gibbons are awesome.

Running 38:15 8.02 km (4:46 / km) +85m 4:32 / km
shoes: Yellow Mizunos 2014

Intervals in Rock Creek Park. I did 8x3 minutes with 1 minute rest. Felt very weak and slow - probably still tired from the travel to India and back.

C • intervals 1

Friday Dec 19, 2014 #

Running 20:00 [2]

Warmup on the treadmill

T.rex training 40:00 [1]

Strength at the building gym with Alli

Thursday Dec 18, 2014 #

Running 56:40 [2] 6.5 mi (8:43 / mi)
shoes: Marc's Mizunos

Back in DC and slightly jet-lagged. I ran home from work the long way. I started along the Mall, past the White House with its giant Christmas tree and Menorah, to Lincoln Memorial and the Kennedy Center, and then north along Rock Creek Parkway past the Kennedy Center and the Zoo with a headlamp. A nice run, except I couldn't figure out how to cross Rock Creek Parkway to the running path in a safe place, and so waited for a long time for a good moment to cross...

C • Rock Creek Pkwy 6

Monday Dec 15, 2014 #

Cross-Training 50:00 [3]

Elliptical intervals: 10x1'

C • posted my route 2

Sunday Dec 14, 2014 #

Cross-Training 45:00 [2]

More elliptical while Alli was practicing her Bollywood routine for the dance evening

C • where? 2

Saturday Dec 13, 2014 #

Cross-Training 55:00 [3]

A "hill workout" on the elliptical in our hotel gym in Surat

Thursday Dec 11, 2014 #

Note

Hanging out in the Istanbul airport star alliance lounge en route to Mumbai. I suspect there will be no training today.

C • If they notice you... 2

Wednesday Dec 10, 2014 #

Running 50:00

Early morning intervals on the treadmill. I did 4x4' with 2' rest. Treadmill speeds 9.8-9.9-10.0-10.1
Tired.

Tuesday Dec 9, 2014 #

Cross-Training 30:00 [2]

Warmup on the treadmill

T.rex training 40:00 [1]

Strength on the machines at the gym and then core at home.

Monday Dec 8, 2014 #

Cross-Training 1:30:00 [1]

Long, easy session on the elliptical in the evening.

Sunday Dec 7, 2014 #

Event: QOC Prince William Forest

Friday Dec 5, 2014 #

Running 26:47 [2] 3.4 mi (7:53 / mi)
shoes: Yellow Mizunos 2014

Running to work

Thursday Dec 4, 2014 #

6 AM

Running 1:02:48 [2] 13.29 km (4:43 / km) +74m 4:36 / km
shoes: Yellow Mizunos 2014

Morning run south along Rock Creek down to the Kennedy Center and back. Pretty cold this morning. Nice to get the run over with before the workday begins.

C • there is a cardboard dinosa... 1

Wednesday Dec 3, 2014 #

Cross-Training 20:00 [2]

Warm-up on elliptical

T.rex training 40:00 [1]

Strength workout at the gym.

Tuesday Dec 2, 2014 #

Running 50:00

Intervals on the treadmill. I did 4x4 minutes with 2 minutes rest. Incline 0.5%, speeds 9.7-9.9-10.0-10.1

T.rex training 10:00 [1]

Flexibility and stretching after the intervals with Alli. Much needed!

Monday Dec 1, 2014 #

T.rex training 30:00 [1]

A pilates video in the morning with Alli as recovery training.

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