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Training Log Archive: Misha

In the 7 days ending Apr 18, 2015:

activity # timemileskm+ft
  running3 1:57:01 14.08(8:19) 22.66(5:10) 2267
  elliptical1 1:00:00
  soccer1 1:00:00
  Orienteering1 53:26 4.0(13:22) 6.43(8:19) 78715 /18c83%
  strength3 30:00
  stretching2 18:00
  Total9 5:38:27 18.08 29.09 305415 /18c83%
  [1-5]9 5:20:23

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Saturday Apr 18, 2015 #

Event: HVO - Tourne Park
 
6 AM

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

11 AM

Orienteering race (local meet) 53:26 intensity: (1:32 @2) + (21:30 @3) + (25:13 @4) + (5:11 @5) *** 6.43 km (8:19 / km) +787ft 7:00 / km
ahr:159 max:177 spiked:15/18c shoes: Icebug Spirit #1

Blue course set by Kseniya and Nadezhda at the HVO meet at Tourne Park. A really nice middle distance course. Made my biggest mistakes on controls 6 and 11: went right through the green on the former and too far to the right on the latter. Otherwise, had a decent run. In fact, wish I had done this well during the middle distance course at the Championship in Kentucky three weeks ago.

Friday Apr 17, 2015 #

6 PM

soccer (pick-up) 1:00:00 [1]
shoes: Nike cleats

Beautiful weather, lots of people. A friendly and relaxed game. Finally got to play a bit with the ball I got last year around the time of the World Cup.

Thursday Apr 16, 2015 #

5 AM

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

6 AM

running intervals (treadmill) 41:42 intensity: (4 @0) + (7:07 @1) + (16:00 @2) + (10:01 @3) + (8:30 @4) 5.0 mi (8:20 / mi) +262ft 7:57 / mi
ahr:133 max:169 shoes: Saucony Guide #3 blue-green

4 x 0.75 miles @ 10 mph and 1% incline. 0.25 miles before and after as warm up / cool down. 0.5 miles between the intervals as rest. Warm-up, cool-down and rest @ 5mph and 1% incline.

stretching (legs) 6:00 [0]

after the run

Wednesday Apr 15, 2015 #

5 AM

elliptical (with map) 1:00:00 [3]
ahr:142 max:153 shoes: Saucony Guide #3 blue-green

49 rpm. Every ten minutes switched between using the arms to move the machine and using them to hold the map of this year's Fox Chaser (day 2) while doing the map memory exercises.

Tuesday Apr 14, 2015 #

6 AM

running hills (treadmill) 30:00 [4] 3.0 mi (10:00 / mi) +1585ft 6:40 / mi
ahr:162 max:173 shoes: Saucony Guide #3 blue-green

Constant 10% incline. Not sure if this hill training is better or worse than running up and down stadium steps at Stony Brook last year.

Sunday Apr 12, 2015 #

Event: Van Cortlandt Track Club Trail Running Race
 
7 AM

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

10 AM

running race (trail) 45:19 intensity: (8 @1) + (16 @2) + (24:00 @3) + (20:55 @4) 6.08 mi (7:27 / mi) +420ft 7:00 / mi
ahr:158 max:168 shoes: Saucony Guide #3 blue-green

A trail race organized by the Van Cortlandt Track Club in the Bronx. I started alongside about 200 runners on one of the fields next to the Hare and the Tortoise. I immediately got into the groove and focused my attention exclusively on the breath, the path and the feet of other runners in front of me. The footing was quite challenging for a running race and one had to look closely for little orange flags that marked the path. I was used to looking for orange things in the forest and running on rocks, so these conditions gave me a bit of an advantage over other runners, I think. Nonetheless, I was a bit slower than in the Storm King 10K on August 23 of 2014 (by about 7 seconds per mile). Placement results were a bit better overall than in the Storm King race and a bit worse in my category, 5 minutes and 10 seconds behind the overall winner.

stretching (legs) 12:00 [0]

Before and after the race.

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