Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 30 days ending Apr 30, 2015:

activity

time

miles

+ft

running

9:48:19

70.32

(8:22)

113.17

(5:12)

3724

Orienteering

6:15:38

26.19

(14:21)

42.15

(8:55)

4416

105 /

120c

87%

elliptical

5:00:00

soccer

4:07:00

strength

3:10:00

running/scrambling

2:26:35

8.86

(16:33)

14.26

(10:17)

4446

rock climbing

2:00:00

stretching

18:00

Total

33:05:32

105.37

169.57

12585

105 /

120c

87%

[1-5]

30:47:24

averages - sleep:6.8

2:36

0:00

» now

Thursday Apr 30, 2015 #

7 AM

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

5 PM

running intervals (track) 47:34 5.12 mi (9:17 / mi)
ahr:127 max:164 shoes: Saucony Guide #3 blue-green

6 x 800 m. Splits: 3:04, 3:06, 3:03, 3:07, 3:06, 3:03.

Wednesday Apr 29, 2015 #

7 AM

strength (pull-ups) 10:00 [1]
slept:8.0

10 AM

Note

Working to prepare myself mentally for the West Point meet this coming weekend. Thinking back to the West Point meet at the beginning of last year's spring season and looking at the maps of the blue courses at that meet. My most important mantra this coming weekend will be to see the contours under the rocks. My most important thing to remember will be that there is no information about my location coming from the contours when they are straight and parallel to each other - such contours only provide information about the fact that mistakes in directions perpendicular to them are costly.

6 PM

running (sandy forest trails) 46:52 [3] 5.56 mi (8:26 / mi) +82ft 8:19 / mi
ahr:142 max:152 shoes: Saucony Guide #3 blue-green

Tuesday Apr 28, 2015 #

7 AM

strength (pull-ups) 10:00 [1]
slept:6.0

6 PM

running long (sandy forest trails) 1:33:00 [3] 11.12 mi (8:22 / mi) +164ft 8:15 / mi
ahr:144 max:159 shoes: Icebug Acceleritas #1

Trails nice and dry, air temperature quite perfect, pretty sunset over the lake. Three deer on the trail, two ducks in the marsh, lots of tiny bugs in the air. People with dogs, people with bicycles.

Monday Apr 27, 2015 #

6 AM

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

8 PM

Note
slept:6.5

Spent 3 hours watching Neil deGrasse Tyson entertain 2,000 graduate and undergraduate students at a Stony Brook indoor stadium. What an inspired and inspiring man. His uncommon intelligence, powerful charisma, love of science, wonderful wit and good heart all shine like a thousand suns.

Sunday Apr 26, 2015 #

Event: WCOC Fairfield University

1 PM

Orienteering race (local meet) 15:00 [3] ** 2.4 km (6:15 / km)
ahr:142 max:173 spiked:9/10c shoes: Icebug Acceleritas #2

B sprint course at the WCOC meet at Fairfield University. Fun! Got a bit lost on the way to the first control, otherwise did fine.

C • First control 7

Orienteering (control pick-up) 20:00 [2] * 1.52 km (13:09 / km)
8c shoes: Icebug Acceleritas #2

Saturday Apr 25, 2015 #

7 AM

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

11 AM

running/scrambling hills (rocky forest trails) 2:26:35 8.86 mi (16:33 / mi) +4446ft 11:13 / mi
ahr:141 max:170 shoes: Icebug Spirit #1

The usual three times around the Breakneck ridge loop. Nice weather => lots of people on the trails.

Friday Apr 24, 2015 #

7 AM

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

6 PM

soccer (pick-up) 1:30:00 [1]
shoes: Nike cleats

Finally, a game in which it felt good to stay back, defend the goal and provide support for other players. At the same time, had to remind myself to come out of the goal to meet the ball from time to time - especially when it was coming in fast but not under control. Passing up the field on my part improved as the game went on.

Thursday Apr 23, 2015 #

7 AM

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

7 PM

running (treadmill) 1:00:00 [3] 8.0 mi (7:30 / mi) +843ft 6:49 / mi
ahr:150 max:163 shoes: Saucony Guide #3 blue-green

Wednesday Apr 22, 2015 #

7 PM

elliptical 1:00:00 [3]
ahr:145 max:157 shoes: Saucony Guide #3 blue-green

54 rpm. 2.7 heartbeats/revolution.

Tuesday Apr 21, 2015 #

7 AM

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

7 PM

rock climbing (indoor) 2:00:00 [0]

With Ching-Hua at a gym in Long Island City. I just love the relaxed feeling in my bones after a nice climbing session. This sport, more than any other, reminds me of the good times back in California.

C • I like the feeling you get ... 2

Monday Apr 20, 2015 #

7 AM

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

6 PM

running (forest trails) 47:45 [3] 5.56 mi (8:35 / mi) +82ft 8:28 / mi
ahr:140 max:151 shoes: Icebug Acceleritas #1

Recovery run. Forest was wet and foggy.

Sunday Apr 19, 2015 #

Event: 2015 Billygoat Run

5 AM

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

11 AM

Orienteering race 1:39:18 [3] *** 13.1 km (7:35 / km) +1312ft 6:35 / km
ahr:157 max:167 spiked:24/24c shoes: Icebug Spirit #1

Following the master orienteers at this year's Billygoat was a great chance for me to gain that extra bit of confidence, both in physically moving fast through the woods and in my navigation. I didn't follow anyone during the Susquehanna Stumble last September, so I expected not to follow anyone today, either. However, things were different this time. Inspired by the spirit of the Billygoat, right out of the start I formed the goal of following the navigation of the runners ahead of me as well as I possibly could. Given this goal, and given the fact that the rest of the field were largely better at navigation than I, I quickly realized that it didn't make sense for me to skip any controls until the very end. I did have enough navigation skill to keep following runners who weren't skipping any controls. Then, when I saw that I could follow a trail from control 21 straight to 23 - and that I could manage on my own from 23 to the finish - I skipped 22 and went for it. In the end, this was the best result of my orienteering career so far. I could not have done it without the collaboration with some excellent orienteers, including DVOA's Wyatt Riley and Greg Balter, as well as my own CSU club-mates Boris Granovskiy and Kenny Walker, Jr.

C • Congrats! 17

Billygoat - Splits

Forking - BG - Left - Splits

Saturday Apr 18, 2015 #

Event: HVO - Tourne Park

6 AM

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

11 AM

Orienteering race (local meet) 53:26 *** 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 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 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.

Saturday Apr 11, 2015 #

Event: HVO Ward Pound Ridge

7 AM

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

10 AM

Orienteering race (local meet) 1:17:16 *** 8.1 km (9:32 / km) +1440ft 7:30 / km
ahr:145 max:164 spiked:15/16c shoes: Icebug Spirit #1

Blue course at the HVO meet at Pound Ridge. Another brilliant day in open woods. It is so good to see the beautiful, forested terrain clearly, with all its contours and rock features. Even the wind was cooperative: it lifted up the orange streamers on the controls and made them more visible. Did my best to slow down when it was necessary to be careful with navigation, to speed up when all I had to do was run on a bearing.

Blue - Splits

Friday Apr 10, 2015 #

5 PM

soccer (pick-up) 1:37:00 [2]
ahr:115 max:179 shoes: Nike cleats

A fun and friendly pickup soccer game at the Stony Brook intramural fields. 5 on 5 most of the time, with la crosse goals. The weather was perfect - no rain, no wind, a perfect twelve degrees Celcius, a beautiful sunset.

Thursday Apr 9, 2015 #

7 AM

running tempo (asphalt path) 35:02 4.2 mi (8:21 / mi) +39ft 8:16 / mi
ahr:135 max:157 shoes: Saucony Guide #3 blue-green

Tempo run near mom's place in Whitestone. 3.6 miles at about 6:50 minutes per mile (took a precise split only for the second half of the run).

Wednesday Apr 8, 2015 #

7 AM

elliptical 1:00:00 [3]
ahr:145 max:154 shoes: Saucony Guide #3 blue-green

51 rpm.

Tuesday Apr 7, 2015 #

6 AM

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

5 PM

running (forest trails) 49:05 [2] 5.56 mi (8:50 / mi) +82ft 8:42 / mi
ahr:135 max:159 shoes: Icebug Acceleritas #1

Monday Apr 6, 2015 #

6 AM

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

5 PM

running long (forest trails) 1:32:00 [3] 11.12 mi (8:16 / mi) +164ft 8:10 / mi
ahr:148 max:158 shoes: Saucony Guide #3 blue-green

Saturday Apr 4, 2015 #

Event: WCOC Huntington State Park

6 AM

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

10 AM

Orienteering (forest sprint) 22:48 *** 2.0 km (11:24 / km) +141ft 10:18 / km
ahr:145 max:169 spiked:12/13c shoes: Icebug Spirit #1

"White is right" - one of Becky's courses at the junior training she held in conjunction with the WCOC local meet at Huntington State Park in Redding, CT. Super fun orienteering. 1:5,000 map scale, so I could see everything on the map. A brilliant, beautiful day - so I could easily see everything in the woods.

11 AM

Orienteering (forest sprint) 19:13 *** 1.7 km (11:18 / km) +144ft 10:01 / km
ahr:150 max:175 spiked:11/11c shoes: Icebug Spirit #1

Becky's other course - "green is mean". Also super-fun. No mistakes, just a bit careful with my navigation.

Orienteering (local meet) 1:08:37 *** 6.9 km (9:57 / km) +591ft 8:48 / km
ahr:150 max:182 spiked:19/20c shoes: Icebug Spirit #1

Very nice red course, set by WCOC. Got a bit lost on 17 (that's the hook around kilometer 6 on the GPS track), otherwise did OK. Lunch with orienteering friends afterwards was really nice :-).

Red - Splits

Friday Apr 3, 2015 #

6 AM

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

7 PM

elliptical 1:00:00 [3]
ahr:149 max:162 shoes: Saucony Guide #3 blue-green

52 rpm.

Thursday Apr 2, 2015 #

5 AM

elliptical 1:00:00 [3]
shoes: Saucony Guide #3 blue-green

52 rpm. Forgot the hrm watch, but fairly certain this was a level 3 effort.

Wednesday Apr 1, 2015 #

8 PM

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

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