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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Sep 14, 2014:

activity # timemileskm+ft
  running4 2:39:56 15.28 24.59 1115
  Orienteering2 2:06:45 7.21 11.625 /40c62%
  running/hiking1 1:34:00 5.88(15:59) 9.46(9:56) 600
  jogging1 49:00 2.6(18:51) 4.18(11:43)
  hatha yoga1 30:00
  stretching4 29:00
  strength4 20:00
  Total12 8:28:41 30.97 49.84 171625 /40c62%
  [1-5]11 7:29:41
averages - sleep:7.9

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Sunday Sep 14, 2014 #

Event: WCOC Gay City State Park
 
7 AM

strength (arms) 5:00 [1]
slept:8.5

2 x 8 pull-ups.
10 AM

Orienteering (local meet) 25:34 [3] *** 2.5 km (10:14 / km)
ahr:143 max:164 spiked:5/8c shoes: Icebug Acceleritas #1

Gay City State Park local meet. Red A. Sprinted to controls 1, 2 and 3, which made me stupid enough to start looking for 4 one marsh too early. Then passed 5 and went all the way to the corner of the stone wall before turning around. By this time, brain was sufficiently oxygenated, so spiked 6. Didn't pay attention to the angling of the stone walls on the way to 7, so passed right by it and ran to the stream before turning around.

Orienteering (local meet) 23:41 [3] *** 1.9 km (12:28 / km)
ahr:142 max:171 spiked:4/8c shoes: Icebug Acceleritas #1

Red B. Small mistakes and a bit of hesitation on the way to 1 and 2. Could not see 3 for the life of me and checked every cliff in its vicinity before finding the right one. Veered a bit too far to the right on the way from 6 to 7, found the longish piece of stone wall before turning to find 7. Coming out of 8, again veered too far to the right and almost crossed the first stream before turning left and getting on the path to the finish. I notice that on short legs I tend to always veer right of the straight line to the control, never left of it - unless there is some specific reason to go left. I wonder if this is because I am right-handed.

Orienteering (local meet) 23:42 [3] *** 2.4 km (9:52 / km)
ahr:141 max:169 spiked:5/8c shoes: Icebug Acceleritas #1

Red C. Did not see 4, had to circle around to find it. Ran past 6 to the stream, turned around and eventually found the control. Really should have gotten a bearing from an attack point for 7. Instead, circled around the control before finding it. In general, I should use solid bearings from good attack points to look for almost all controls in this kind of terrain.

Orienteering (local meet) 51:39 [3] *** 4.8 km (10:46 / km)
ahr:138 max:164 spiked:11/16c shoes: Icebug Acceleritas #1

Green course. Veered too far on the way to 2 and then ran a bit past it. Also ran past 3. Didn't feel like swimming across the stream on the way to 6, so followed the stream north to a suitable crossing. Veered too far right on the way to 10. Got a bit dis-oriented coming out of the marsh on the way to 14, then the brain got re-oxygenated and figured out how the terrain corresponds to the map. Veered too far to the right on the way to 16, ended up on the hill just north-west of the control.
12 PM

Orienteering (local meet) 2:09 [3]
shoes: Icebug Acceleritas #1

Maze-O, maps B and C. Learned that when there is nothing but controls to navigate by, that's what one should navigate by. What a beautiful day to go orienteering in gorgeous New England woods!

Green - Splits

Red A - Splits

Red B - Splits

Red C - Splits

Maze A - Splits

Maze B - Splits

Maze C - Splits

Saturday Sep 13, 2014 #

2 PM

running/hiking (forest) 1:34:00 [2] 5.88 mi (15:59 / mi) +600ft 14:35 / mi
ahr:124 max:162 slept:8.5 shoes: Icebug Acceleritas #1

Counter-clockwise around lake Sebago and lake Skenonto, starting from Baker camp at Harriman State Park in New York State. Rainy, which made the rocks slippery and the footing a bit more difficult than usual. Lots of people camping out there, despite the rain. Temperature not too cold - around 21 Celcius (which is 70 Fahrenheit).

Friday Sep 12, 2014 #

8 AM

strength (arms) 5:00 [1]
slept:8.5 (rest day)

2 x 8 pull-ups.
6 PM

hatha yoga (practice) 30:00 [0]

At home. Lots of leg stretches, some balance work, some inversions, some back bends, some arm stretches.

Thursday Sep 11, 2014 #

5 PM

running (sandy forest trails) 49:27 [3] 5.4 mi (9:09 / mi)
ahr:145 max:155 slept:7.5 shoes: Saucony Guide #1 green

stretching (legs) 10:00 [0]

5 minutes before, 5 minutes after the run.

Wednesday Sep 10, 2014 #

7 AM

strength (arms) 5:00 [1]
slept:8.0

2 x 8 pull-ups.
6 PM

running hills (stadium steps) 32:43 [3] +1115ft
ahr:154 max:171 shoes: Saucony Guide #1 green

34 times up and down the steps.

running warm up/down 11:00 [2] 1.0 mi (11:00 / mi)
shoes: Saucony Guide #1 green

stretching (legs) 8:00 [0]

After the session.

Tuesday Sep 9, 2014 #

7 AM

strength (arms) 5:00 [1]

2 x 8 pull-ups.
5 PM

running intervals (track) 20:59 [3] 3.48 mi (6:02 / mi)
ahr:156 max:166 slept:7.0 shoes: Saucony Guide #1 green

6 x 800 m + 4 x 200 m at the SBU track.
3:14 149 157
3:04 157 162
3:02 153 165
3:03 157 165
3:04 155 166
3:00 156 165
One lap walking/jogging between the 800 m intervals.
My watch does not record times lower than 1 minute, I think, but I glanced at it as I was crossing the finish line for the last 200 m interval and saw 38 seconds. I'm pretty sure I ran the other 3 at about the same pace. Walked/jogged 200 m between the 200 m intervals.

jogging warm up/down 49:00 [2] 2.6 mi (18:51 / mi)

Before the session, between the intervals and after the session.

stretching (legs) 4:00 [0]

After the session.

Monday Sep 8, 2014 #

5 PM

running (sandy forest trails) 45:47 [3] 5.4 mi (8:29 / mi)
ahr:149 max:158 slept:7.5 shoes: Saucony Guide #1 green

stretching (legs) 7:00 [0]

3 minutes before, 4 minutes after the run.

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