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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  walk26 14:13:01 25.4 40.88 1584
  Tennis6 9:10:00
  Orienteering3 9:00:15 35.0(15:26) 56.32(9:36) 101917 /19c89%
  Trail run4 3:39:05 18.6(11:47) 29.93(7:19) 725
  steam room7 3:25:00
  swimming6 3:00:00
  Jacuzzi + sauna1 20:00
  Total50 42:47:21 78.99 127.13 332817 /19c89%

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Monday May 27, 2013 #

11 AM

walk 4:48:31 intensity: (1:17:27 @1) + (1:44:48 @2) + (1:23:38 @3) + (22:36 @4) + (2 @5) 9.95 km (28:59 / km) +408m 24:03 / km
ahr:118 max:248 shoes: Inov-8 ORoc 280 12.5

Went to the mountains with A. The plan was to climb Mt. Evans from Guanella Pass but I guess it was to optimistic for the first time. Also there were too much deep wet snow to fight with..So we skipped the last third and then drove around to this peak to have a look. Fantastic views.

Sunday May 26, 2013 #

Event: Hickory Hop: DVOA Hickory Run Mini Rogaine
 
11 AM

walk 2:00:00 [1] 5.0 km (24:00 / km) +100m 21:49 / km

Saturday May 25, 2013 #

Event: DVOA Hickory Run Sand Spring Lake
 

Friday May 24, 2013 #

6 AM

Tennis (Drills) 1:30:00 [3]

Friday morning drills with Bratt.

Thursday May 23, 2013 #

4 PM

swimming 30:00 [1]

5 PM

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

Wednesday May 22, 2013 #

4 PM

swimming 40:00 [1]

5 PM

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

Tuesday May 21, 2013 #

7 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] +20m

Monday May 20, 2013 #

7 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

6 PM

swimming (stretch and massaging) 20:00 [1]

swimming 30:00 [1]

Sunday May 19, 2013 #

3 PM

walk (mowing) 1:00:00 [1] +40m
shoes: Inov-8 ORoc 280 12.5

5 PM

swimming 15:00 [1]

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

Saturday May 18, 2013 #

Event: ROC - Mendon Ponds Regular Meet
 

Friday May 17, 2013 #

6 AM

Tennis (drills) 1:30:00 [1]

Friday morning drills with Anda.
7 AM

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

4 PM

walk (walk from office) 11:30 [1]

Thursday May 16, 2013 #

8 AM

walk (walk parking2office) 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

Wednesday May 15, 2013 #

7 AM

walk (walk parking2office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk from office) 12:00 [1] 1.1 km (10:55 / km) +20m 10:00 / km

Tuesday May 14, 2013 #

7 AM

walk (walk parking2office) 13:00 [1] 1.2 km (10:50 / km) +30m 9:38 / km

2 PM

Trail run 2:13:21 intensity: (1:21 @1) + (5:50 @2) + (1:37:04 @3) + (29:06 @4) 18.49 km (7:13 / km) +400m 6:30 / km
ahr:135 max:156 shoes: Inov-8 Road-X 233

Road run into mt. Pleasant and back with Haley and Nancy
6 PM

walk (walk: office2parking) 12:30 [1] 1.2 km (10:25 / km) +20m 9:37 / km

8 PM

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

Monday May 13, 2013 #

7 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

6 PM

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

Contract time at TTRC. Doubles play with Rita, Ana and Jinlin. Quite awkward, Sims nothing worked as suppose to. 4:6 with Rita, 4:6 with Ana and 6:3 with Jinlin.
8 PM

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

Sunday May 12, 2013 #

9 AM

Orienteering 3:05:38 intensity: (24 @1) + (2:14 @2) + (59:10 @3) + (1:38:50 @4) + (25:00 @5) 15.26 km (12:10 / km) +574m 10:14 / km
ahr:147 max:168 shoes: Inov-8 Bare Grip 200 -2

Trail run (warm up) 18:00 [1] 2.0 km (9:00 / km) +100m 7:12 / km
shoes: Inov-8 Bare-XLite 150

3 PM

steam room (stretch and massaging) 45:00 [1]

4 PM

swimming 20:00 [1]


Long Blue - Splits

Saturday May 11, 2013 #

10 AM

walk 35:00 [1] 3.0 km (11:40 / km) +200m 8:45 / km
shoes: Inov-8 Bare Grip 200 -2

Walk from bus drop to the start of US Champs. Mixed up start times and got there 1 hour earlier than suppose to. To stay warm - kept walking.
11 AM

Trail run (warm up ) 13:12 intensity: (20 @1) + (3:26 @2) + (7:04 @3) + (2:22 @4) 1.04 km (12:38 / km) +54m 10:02 / km
ahr:130 max:151 shoes: Inov-8 Bare Grip 200 -2

Warm up before mid distance start

Orienteering race 1:03:07 intensity: (7 @1) + (6 @2) + (1:28 @3) + (22:00 @4) + (39:26 @5) ***** 5.72 km (11:02 / km) +155m 9:43 / km
ahr:160 max:173 spiked:17/19c shoes: Inov-8 Bare Grip 200 -2

US Champs. Middle distance. M21 Blue.
Expected the course to be very technical and it was. Was in contact with map most of the time until cp 14 which was a short run and did not look dangerous but I just lost concentration and 5 minutes along with it. Looking at the GPS log it turned out that I just missed the CP on my very first attack as I did not look on the right side of the hilltop before making a decision to check another one. Over than that a little of hesitation approaching #4 but the rest was clean and straight. 42nd out of 60.
3 PM

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

Saratoga springs Y.
4 PM

swimming 25:00 [1]


Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
6 AM

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

Friday morning drills at Reis with Anda.
8 AM

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

Thursday May 9, 2013 #

7 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

7 PM

Tennis (Doubles play) 1:40:00 [3]
shoes: Inov-8 Bare-XLite 150

Doubles play at TTRC. Contract time for Artem. Played with Dan against Jesse and Gary. 6:2, 6:7(4:7), 5:10.

Wednesday May 8, 2013 #

7 AM

walk (walk: shuttle to office ) 31:00 [1] 2.56 km (12:07 / km) +173m 9:03 / km

10 AM

Trail run 54:32 intensity: (26 @1) + (5:36 @2) + (18:28 @3) + (27:34 @4) + (2:28 @5) 8.39 km (6:30 / km) +171m 5:54 / km
ahr:141 max:174 shoes: Inov-8 Road-X 233

Plantations run with Nancy, Haley and Amanda.

Monday May 6, 2013 #

7 AM

walk (walk: shuttle to office ) 31:00 [3] 2.56 km (12:07 / km) +173m 9:03 / km

Sunday May 5, 2013 #

4 PM

walk 1:00:00 [1] +30m

First mowing this season.

Saturday May 4, 2013 #

Event: Race of Hope 12 hr ROGAINE
 
Event: ROC - Rochester Map Adventure 2013
 
11 AM

Orienteering race (urban race) 4:51:30 intensity: (8 @1) + (14 @2) + (10:18 @3) + (2:36:26 @4) + (2:04:24 @5) 35.34 km (8:15 / km) +290m 7:55 / km
ahr:157 max:178 shoes: Inov-8 Road-X 233

Rochester Map Adventure 2013. Nice weather , great course. 3km improvement vs last year but 3km short of impressive Peter's run. This time carried two bottles of water/electrolites and dried out around after 3 hours. Stopped in 7-11 got a bottle of Coke (-5~7 minutes) and then filled a bottle with water in one of downtown bars. Route selection could be more optimal as well. I got all 4 controls that Peter skipped but did not have time to cover cemetery and UR. I guess I was too optimistic and targeted to get them all. Did not happened.
5 PM

Jacuzzi + sauna (stretch and massaging) 20:00 [1]

Friday May 3, 2013 #

6 AM

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

Friday morning drills with Zane.
8 AM

walk (walk:parking 2 office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk: office2parking) 12:00 [3] 1.1 km (10:55 / km) +20m 10:00 / km

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