Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Oct 25, 2014:

activity

time

miles

+ft

Orienteering

4:00:29

11.22

(21:26)

18.05

(13:19)

3110

39 /

49c

79%

running

2:00:00

14.0

(8:34)

22.53

(5:20)

2615

tai chi

1:21:00

elliptical

1:00:00

strength

56:00

jogging

37:00

3.0

(12:20)

4.83

(7:40)

stretching

5:00

Total

9:59:29

28.22

45.41

5725

39 /

49c

79%

[1-5]

8:33:29

3:08

0:00

» now

Saturday Oct 25, 2014 #

Event: HVO/WCOC A-event "Love The Lakes"

11 AM

Orienteering race (A-meet) 1:34:50 [3] **** 9.0 km (10:32 / km) +1345ft 8:35 / km
ahr:156 max:180 spiked:19/24c shoes: Icebug Acceleritas #2

Love the Lakes A-meet. Blue course, day 1. A curve in the road was too vague of an attack point for 4, which was part of the reason I was first looking for the control one hill too far. Going to 8, ended up off the map to the right of the control. Came back to the map on the trail that's right next to 8 and found the control by checking all the little hills along the trail. Then was moving really well for a while, until the leg from 20 to 21. The brain was quite low on oxygen at that point, so I should have just attacked from a corner of the building on the left. Instead, tried going straight for the control and ended up running all around the cliffs in its vicinity. Finally found it from the building anyway. Lost at least 10 minutes this way, which cost me at least one place (both on that day and overall). Smaller mistakes on 14 and 22.

Blue Day 1 - Splits

Friday Oct 24, 2014 #

6 AM

strength (pull-ups) 8:00 [1]
(rest day)

3 x 10

Thursday Oct 23, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

11 AM

tai chi 21:00 [0]

3 sets of the regular form, about 7 minutes each.

12 PM

strength (push-ups) 8:00 [1]

100.

4 PM

running (treadmill with map) 1:00:00 [3] * 6.5 mi (9:14 / mi) +1030ft 8:02 / mi
ahr:143 max:157 shoes: Saucony Guide #2 silver

Map memorization exercise while running on a treadmill, with the map from the day 2 blue course of the West Point meet this past spring. The goal was to memorize each leg of the course and then to repeat the leg to myself in its entirety.

Wednesday Oct 22, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

8 AM

tai chi 30:00 [0]

2 sets of the regular form, about 8 minutes each. Separate exercises before and between the sets.

4 PM

elliptical (backwards) 1:00:00 [2]
shoes: Saucony Guide #2 silver

Going backwards (with the toes pointing up when the feet go forward) on the elliptical. 6800 strides. Resistance and incline both at level 10.

Tuesday Oct 21, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

1 PM

jogging warm up/down (sidewalk with lights) 37:00 [2] 3.0 mi (12:20 / mi)
shoes: Saucony Guide #2 silver

running (treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi) +1585ft 6:40 / mi
ahr:155 max:163 shoes: Saucony Guide #2 silver

At the gym in Queens. The place is well ventilated and there weren't too many people at 2 PM, so my body's cooling system was sufficiently efficient at getting rid of the massive amounts of heat I was generating.

Monday Oct 20, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

3 PM

Note

Car transmission gave out on the way to work. Managed to roll the vehicle into the Stony Brook parking lot very slowly, with emergency lights on. Spent the entire chunk of time between 3 PM and midnight towing it back to my mechanic's in Queens.

Sunday Oct 19, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10

8 AM

tai chi 30:00 [0]

2 sets of the regular form (8 minutes each), with separate exercises before, between and after the sets.

11 AM

Orienteering (practice) 2:25:39 [2] *** 9.05 km (16:06 / km) +1765ft 12:24 / km
ahr:117 max:160 spiked:20/25c shoes: Icebug Acceleritas #1

Permanent course at Tarrywile park in Danbury, CT. Copied all except two of the control locations onto the map I had from a meet earlier this fall (locations of 13 and 24 were covered by control descriptions from the meet course). Also copied control descriptions for the permanent course. Started and finished in the north-western dark yellow field (where the starts were during the fall meet). Control sequence: S-1-3-2-6-7-9-8-23-22-21-20-19-18-17-16-15-14-25-26-10-12-27-4-28-5-F. Did not get 11. Did not see many of the markers (about half of them) - either because they weren't there or because I could not find them. Did my best to make sure I found the right feature for each control, however. Controls that I did not spike: 9, 23, 17, 15, 14. Nice day. It's getting a bit chilly to wear just a t-shirt, though (today was about 10 degrees Celcius). Also, dinner the night before and breakfast at 7 AM could have been a bit more substantial.

stretching (legs) 5:00 [0]

Before the course.

« Earlier | Later »