Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Tennis	8	14:05:00
	walk	41	8:57:30	28.84	(18:38)	46.42	(11:35)	1045
	ski	8	8:13:47	60.79	(8:07)	97.84	(5:03)	1875
	Jacuzzi + sauna	7	6:00:00
	Ski-O	6	4:22:19	29.55	(8:53)	47.56	(5:31)	1054	72 /	82c	87%
	skating	4	3:20:00	51.48	(3:53)	82.85	(2:25)
	steam room	6	2:35:00
	Jacuzzi + steam room	1	1:05:00
	strength	1	1:00:00
	swimming	2	50:00
	Trail run	1	37:07	3.65	(10:10)	5.88	(6:19)	67
	Total	81	51:05:43	174.32		280.54		4041	72 /	82c	87%
averages - sleep:6.8 rhr:54 weight:85.2kg

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Thursday Jan 31, 2013 #

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk: office2parking) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Wednesday Jan 30, 2013 #

8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Tuesday Jan 29, 2013 #

8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

7 PM

Jacuzzi + steam room (stretch and massaging) 1:05:00 [1]

Contrast showers between sessions.

Monday Jan 28, 2013 #

8 AM

walk (walk:parking 2 office) 12:30 [1] 1.0 km (12:30 / km) +30m 10:52 / km

Some low back pain.

5 PM

walk (walk from office) 12:00 [1] 1.0 km (12:00 / km) +20m 10:55 / km

6 PM

Tennis (doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Doubles play with Jinlin,Stephan and Rita. Could hardly move due to low back pain

8 PM

steam room (stretch and massaging) 25:00 [1]

Feel a little better after the steam room but need to see chiropractor badly and soon. Bought some patches and pills but doubt it will help.

Sunday Jan 27, 2013 #

Event: BFLO Ski-O Byrncliff Resort

11 AM

Ski-O 43:51 7.5 km (5:51 / km) +133m 5:22 / km
ahr:149 max:163 shoes: atomic beta race RS10

Ski-O in Byrncliff ski-o center. Thin snow coverage. Nice and shiny day.
Overall nice and clean race.
1:2 Selected low path - cut directly to the low trail. Planned ski to the sharp turn down but in reality ski trail went at least 200 meters farther. As result overshooted and had to come back before climbing up. Then made an extra loop to the north of the control only to find the control on the main trail I started from. Lost at least 1-1.5min.
6:7 At the first glance did not see that 7th was canceled although I did not spend much time watching for #7.
11:12 Originally planned to get back to the main trail but after found many tracks straight decided to follow. It was slow so I think it was not the best approach.

4 PM

Jacuzzi + sauna (stretch and massaging) 1:00:00 [1]

By the end of the session HR was 130

Saturday Jan 26, 2013 #

Event: Noquemanon Ski Marathon

Event: Sierra Ski-O Tour 2013

Event: Lake Placid Loppet

9 AM

ski race (skating ski) 3:46:46 47.21 km (4:48 / km) +1193m 4:16 / km
ahr:164 max:178 shoes: Fischer RCS carbonlite 192 ska

Lake Placid Loppet. 50K. It was about -7F when started. Was concerned about wearing gloves in such temperatures so bought mittens just before the start.

ski (warm up ) 10:00 [1] 2.0 km (5:00 / km)
shoes: Fischer RCS carbonlite 192 ska

7 PM

strength 1:00:00 [1]

Well. The plan was to get home from Lake Placid in reasonable time. But...On Rt 3 got into the long line of cars that seem to be waiting the accident clearing. OK. After 10 minutes of waiting without any movement, started looking for options.Google mp showed a small roads to loop around. It was not so bad until reached small non-plowed road with some truck tracks. S tucked a mile later on the next intersection. Next couple hours shoveled truing to escape snow sage. Shoveling, cutting some branches etc. Well couple miles from the plowed road without cell coverage. It was fun.

Friday Jan 25, 2013 #

6 AM

Tennis (Drills and doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Friday morning drills with Mike. Then doubles play with John, Kevin and Peter.

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

5 PM

walk (walk office2parking) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Thursday Jan 24, 2013 #

8 AM

walk (walk parking2office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

7 PM

Jacuzzi + sauna (stretching and massaging) 45:00 [1]

Wednesday Jan 23, 2013 #

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.02 km (11:46 / km) +30m 10:15 / km

3 PM

Trail run 37:07 5.88 km (6:19 / km) +67m 5:58 / km
ahr:132 max:146

Mostly road run with Haley around plantations. Temp ~10F although did not felt that cold.

7 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Tuesday Jan 22, 2013 #

7 AM

Note
rhr:62 slept:6.0 weight:84.5kg

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Monday Jan 21, 2013 #

11 AM

Ski-O race 1:34:50 15.97 km (5:56 / km) +338m 5:22 / km
ahr:163 max:178 spiked:18/23c shoes: Fischer RCS carbonlite 192 ska

VT Long. Blue. 4th out of 8 finished. Made a couple mistakes but overall felt good and was in control all the time. Several snowshoe trails were not visible after the snowfall.
S:1 attacked from left using snowshoe trail. Did not even see it on map when made a route choice.
2:3 chosen the route from the right , passing the start. Could have been OK but then after crossing the marsh selected the second trail ie after the hill top. the snowshoe trail I was going to use was not there so I took the next one with climbing. It would be much better if attacked from the top of the hill. lost ~40s
3:4 was not sure about the conditions of the lower trail and approached cp around from the left. Lost there 20s to Mitch.
4:5 cut directly to control and catch up with Mitch
5:6 straight to big trail and then back in woods on it's turn
6:7 Stayed on a low trail all way until the shortcut
7:8 Used the left fork and snowshoe trail down the hill
8:9 chosen a snowshoe trail. reached the sharp turn right but seeing the straight continuation thought that it was a shortcut to the next turn and control. After crossing the log realized that trail went to low. Instead of coming back took my ski off and climbed straight up. Lost 1:30 to David who was just behind me on 8th.
9:10 Skied around on the field instead of cutting straight. Catch up with David only on the first intersection in woods
11:12 Some GS downhill to the marsh but not as fast.
13:14 lost some time on food stop fitting back the water bottle back into the cooler and then some looping on the top of the hill getting to far east before reaching the trail at the end of the open field
14:15 Straight to the point
15:16 Cut straight up from cp , then using snowshoe trail to the next trail and then back in several meters later.
16:17 when reached the point of taking off the trail thought it was a wrong place as snowshoe trail was suppose to go uphill not downhill as it was in reality so continued farther and confirmed the location. Attacked the control backwards as result. Lost 1 min there.
20:21 lost my hat on a way down Lost 40 sec getting it back
21:22 took my ski of and ran two cuts straight up then skied around
22:23 down to the trail, left to the intersection and then down to the sharp angled intersection to the left. Would be better of by using left path and approaching from the top. lost 30 s.

ski (skating ski) 25:00 [3] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: Fischer RCS carbonlite 192 ska

Warm up before the Ski-o race. Temperature around 6F but very sunny.
ware 3 layers + turtle neck.

2 PM

ski (skating ski) 33:28 3.68 km (9:05 / km) +68m 8:19 / km
ahr:134 max:162 shoes: Fischer RCS carbonlite 192 ska

picking up controls after the race. Had to stop and warm up as fingers froze in wet gloves.

7 PM

steam room (stretch and massaging) 15:00 [1]

Stopped in Saratoga Springs Y on my way back home from weekend in VT. They have a nice aquatic center.

Jacuzzi + sauna (stretch and massaging) 20:00 [3]

Blue Long - Splits

Sunday Jan 20, 2013 #

Event: ROC - Ski-O Mendon Ponds Winterfest

10 AM

ski (skating ski) 20:00 [1] 2.5 km (8:00 / km)
shoes: atomic beta race RS10

warm up before mid length ski-O

11 AM

Ski-O race (mid length Blue ) 36:58 *** 6.67 km (5:33 / km) +258m 4:39 / km
ahr:163 max:176 spiked:17/19c shoes: atomic beta race RS10

Second day of Vermont Ski-O weekend. Mid distance Blue course. Just above freezing, light rain, basting wind.
Two mistakes overall. 1. Between 1 and second chosen ski around instead of taking ski off and running uphill. Lost couple minutes there but did not want to deal with cleaning boots of wet snow. Second mistake was between 6 and 7 where extra trail was on the corner of the open field. Lost 1 min there until realized that the trail was going in wrong direction. The rest was fine but on a slow side. 8th out of 15 finished.

2 PM

Jacuzzi + sauna (stretch and massaging) 1:00:00 [1]

Another rest in Keene YMCA

3 PM

swimming 35:00 [1]

swimming between steam room, Jacuzzi and sauna.

4 PM

steam room (stretch and massaging) 35:00 [1]

Blue Middle - Splits

Saturday Jan 19, 2013 #

Event: Vermont Ski-O Weekend

9 AM

ski (warm up ) 13:27 2.81 km (4:47 / km) +11m 4:41 / km
ahr:138 max:159 shoes: atomic beta race RS10

Warm up skating ski before the sprint ski-O

10 AM

Ski-O race (sprint) 25:56 ***** 3.69 km (7:01 / km) +161m 5:46 / km
ahr:173 max:179 spiked:14/15c shoes: atomic beta race RS10

Third ski-o race and the same disastrous problem. Lost almost 3min on a very first control. After seeing everybody climbing up into the hill from start did the same and stopped on the first intersection unabled to figure out what was going on. The rest of the race was smooth and clean.

11 AM

ski 19:56 [3] 2.58 km (7:43 / km) +104m 6:25 / km
shoes: atomic beta race RS10

Went ski looking for the dropped HR strap

1 PM

Ski-O race (relay) 14:13 2.71 km (5:15 / km) +67m 4:40 / km
ahr:167 max:183 shoes: atomic beta race RS10

relay. 2nd and 3rd stage.

3 PM

Jacuzzi + sauna (stretch and massaging) 1:45:00 [3]

Found the closest Y in Keene NH.

5 PM

swimming 15:00 [1]

Some swimming between sauna sessions.

Blue Sprint - Splits

Friday Jan 18, 2013 #

6 AM

Tennis (Drills and single play) 1:30:00 [3]
slept:5.0 shoes: Inov-8 Bare-XLite 150 (Orange2

Drills with X and John. Then played a set with John 6:3. Just two of us today so the drills tempo was high.

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

Left knee keep bothering me. Will check if chiropractor is available today.

1 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Thursday Jan 17, 2013 #

7 PM

walk 45:00 [1] 4.2 km (10:43 / km) +35m 10:17 / km

Walk from office to commons and back to get some food and then from office to Reis tennis center.

8 PM

Tennis (doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Doubles plaay with Rita. Danielle and Peter.

Wednesday Jan 16, 2013 #

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

7 PM

skating (skating treadmill) 50:00 [4] 13.55 mi (3:41 / mi)
shoes: Inov-8 Bare-XLite 150 (Orange2

C • you guys still have snow!!! !! 2

8 PM

steam room (stretch and massaging) 30:00 [1]

Tuesday Jan 15, 2013 #

7 AM

walk (walk parking2office) 17:00 [1] 1.5 km (11:20 / km) +35m 10:09 / km

6 PM

walk (walk from office) 17:30 [1] 1.5 km (11:40 / km) +25m 10:46 / km

7 PM

skating (skating treadmill) 1:10:00 [2] 16.77 mi (4:10 / mi)
shoes: Inov-8 Bare-XLite 150 (Orange2

8 PM

Jacuzzi + sauna (stretch and massaging) 30:00 [1]

Monday Jan 14, 2013 #

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

5 PM

walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

6 PM

Tennis 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Doubles play at Twin tier racquet club with Rita, Ana and Bonnie.

8 PM

Jacuzzi + sauna (stretch and massaging) 40:00 [1]

Sunday Jan 13, 2013 #

Note

Ops. Checked conditions - everything is closed including Bristol XC. Skiing cancelled for today.

Saturday Jan 12, 2013 #

8 AM

Note
rhr:48 slept:8.0 weight:84.7kg

11 AM

Note

Water heater replacement project. After got estimation of 3000 for tank less one decided to stick to the standard.
All done around 5PM. Too late to go skiing but there were some open spots for playing in GETA so signed up for it. Will go skiing tomorrow morning at Bristol.

6 PM

Tennis (singles and doubles play.) 3:30:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

Mostly doubles but also two rounds of singles play in beginning. GETA Saturday night play.

Friday Jan 11, 2013 #

6 AM

Tennis (drills) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Tennis drills with X and some singles play.

8 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

5 PM

walk (walk office2parking) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

Thursday Jan 10, 2013 #

8 AM

walk (walk parking2office) 17:00 [1] 1.5 km (11:20 / km) +30m 10:18 / km

6 PM

walk (walk office2parking) 17:30 [1] 1.5 km (11:40 / km) +20m 10:56 / km

Wednesday Jan 9, 2013 #

6 AM

Note
rhr:50 slept:7.0 weight:85.7kg

8 AM

walk (walk:parking 2 office) 11:30 [1] 1.0 km (11:30 / km) +30m 10:00 / km

5 PM

walk (walk office2parking) 11:00 [1] 1.0 km (11:00 / km) +20m 10:00 / km

Tuesday Jan 8, 2013 #

7 AM

Note
rhr:52 slept:7.0 weight:85.3kg

8 AM

walk (walk:parking 2 office) 11:30 [1] 1.0 km (11:30 / km) +30m 10:00 / km

7 PM

walk (walk office2parking) 11:00 [1] 1.0 km (11:00 / km) +20m 10:00 / km

Monday Jan 7, 2013 #

7 AM

Note
rhr:52 slept:7.0 weight:85.3kg

8 AM

walk (walk:parking 2 office) 11:30 [1] 1.0 km (11:30 / km) +30m 10:00 / km

5 PM

walk (walk from office) 11:00 [1] 1.0 km (11:00 / km) +20m 10:00 / km

6 PM

Tennis (doubles play) 1:35:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2

Doubles play in TRC. First with Rita against Ana and Stephan 7:5 then with Ana against Rita and Stephan 3:6.

8 PM

skating (skating treadmill) 20:00 [3] 5.0 mi (4:00 / mi)
shoes: Inov-8 Bare-XLite 150 (Orange2

Program 3, level 7. First started with extra weights on wrists but couldn't keep up with the pace when it reached 128 strikes per min. Took off weights but still had hard time. HR was about 150 when checked.

steam room (stretch and massaging) 20:00 [1]

As did not have much time before closing the Y, put steam room on overdrive for 20min.

Sunday Jan 6, 2013 #

Event: Ottawa Ski-O #1

10 AM

ski (skating ski) 15:00 [1] 3.0 km (5:00 / km) +10m 4:55 / km
shoes: Fischer RCS carbonlite 192 ska

warm up before the race

11 AM

Ski-O 46:31 11.01 km (4:13 / km) +97m 4:03 / km
ahr:166 max:176 spiked:23/25c shoes: Fischer RCS carbonlite 192 ska

Ottawa ski-O. Nice course. Great conditions. Even though there were at least 3" of fresh snow, the base was very solid and gliding was nice. As for oriienteering I guess I was not prepared correctly as two major problems I had were directly linked to pre-start preparation.When started I did not even know the scale of the map which turned out to be 1:5000 as a result I lost close to a minute on a way to #1 as I couldn't adopt to the scale. I was moving in a right direction but very slow after the very fast start as completely lost connection with the map. Second problem was on the map exchange. After I exchanged maps I started thinking if I needed to punch a finish before starting the second loop. I got my first map back again saw the finish symbol at the end and decided to be on a safe side and punch it. So I got back to finish, punched it and continued to the second loop. Overall it costed me about 2-3 minutes - exactly the amount I lost to the second place. Third out of 18 finished. Results:http://www.ottawaoc.ca/Results/20130106_results.ht...
Fun race, Glad I was there.