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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Jun 15, 2015:

activity # timemileskm+ft
  Orienteering8 4:51:30 20.38(14:18) 32.8(8:53) 104736 /250c14%
  running3 1:45:56 12.08(8:46) 19.43(5:27) 177
  strength3 30:00
  Total12 7:07:26 32.46 52.23 122436 /250c14%
  [1-5]12 7:06:36

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TuWeThFrSaSuMo

Monday Jun 15, 2015 #

6 AM

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

Sunday Jun 14, 2015 #

10 AM

Orienteering 15:44 [2] ** 2.2 km (7:09 / km)
ahr:124 max:187 21c shoes: Saucony Guide #3 blue-green

Boston Common. Qualifier #2. This went well.
2 PM

Note

Mis-punched a control in the beginning of the Boston Common Final, somehow completely missed a control during the second half of the race. Overall, the training camp confirmed that I am greatly motivated by training with strong runners and good orienteers, but that I am still highly prone to melting down in high-pressure situations.

Saturday Jun 13, 2015 #

10 AM

Orienteering 25:40 [2] *** 1.9 km (13:31 / km) +171ft 11:53 / km
ahr:117 max:156 19c shoes: Icebug Spirit #2

Franklin Park. O-intervals. This was our first day out in a real forest, so I focused on navigation. This was a bit challenging in the beginning, but got easier as we went on. I think that this was partly due to the fact that I improved and partly due to the fact that the intervals got a bit less technical towards the end.

Orienteering 50:00 [2] *** 2.8 km (17:51 / km) +171ft 16:20 / km
ahr:117 max:156 26c shoes: Icebug Spirit #2

Franklin Park. Farstas. Went to the wrong marker for control 8 on Farsta #1 and probably also for control 2 on Farsta #3. Circled around these and some of the other markers to try and make sure I was at the correct feature each time.

Orienteering 18:00 [2] *** 1.7 km (10:35 / km) +59ft 10:03 / km
ahr:129 max:162 14c shoes: Icebug Spirit #2

Franklin Park. Fast starts. 7 starts, each followed by two controls, printed on separate maps. This gave us an opportunity to practice getting into the map quickly at the start of a race.

Orienteering 27:00 [2] *** 1.9 km (14:13 / km) +59ft 13:34 / km
ahr:121 max:139 19c shoes: Icebug Spirit #2

Franklin Park. Re-did the O-intervals exercise from the morning, a bit more carefully this time.
4 PM

Orienteering 24:44 intensity: (1 @0) + (18 @1) + (30 @2) + (12:23 @3) + (11:09 @4) + (23 @5) *** 3.0 km (8:15 / km) +115ft 7:47 / km
ahr:157 max:173 24c shoes: Icebug Spirit #2

Rolled the left ankle a little in the beginning. Overall, a good race.

Sprint Franklin Park - Splits

Friday Jun 12, 2015 #

10 AM

Orienteering 15:01 intensity: (6 @0) + (3:40 @1) + (11:15 @2) * 1.4 km (10:44 / km) +10ft 10:37 / km
ahr:118 max:136 21c shoes: Saucony Guide #3 blue-green

Magazine Beach. Short, straight legs between controls. For this exercise, had to physically touch 3-5 point features (e.g. path crossings, trees, benches, fence corners) on each leg. Excellent exercise, mimicking what I have to do mentally during orienteering in general.

Orienteering 9:10 intensity: (15 @0) + (7:52 @1) + (1:03 @2) * 0.89 km (10:21 / km)
ahr:101 max:119 shoes: Saucony Guide #3 blue-green

Magazine Beach. A small grid with nothing but left-right-straight choices presented in a very quick succession to the orienteer. A map that tells you which choice to make every time. Similar to the "batong" ski-o exercise. Very useful.

Orienteering 21:36 intensity: (9 @0) + (12 @1) + (42 @2) + (11:55 @3) + (7:02 @4) + (1:36 @5) ** 4.84 km (4:28 / km) +10ft 4:27 / km
ahr:155 max:172 18c shoes: Saucony Guide #3 blue-green

Street-O in Cambridge near Magazine Beach. Sunny, warm weather was the main challenge. Distance reported is actual running distance, not straight lines between the controls.
4 PM

running 9:37 intensity: (19 @0) + (1:33 @1) + (7:45 @2) 0.87 mi (11:02 / mi) +10ft 10:55 / mi
ahr:115 max:129 shoes: Saucony Guide #3 blue-green

Warm-up.

Orienteering race 17:36 intensity: (14 @1) + (9 @2) + (2:33 @3) + (9:46 @4) + (4:54 @5) ** 3.0 km (5:52 / km) +49ft 5:43 / km
ahr:164 max:173 spiked:23/24c shoes: Saucony Guide #3 blue-green

Danehy Park race. Very fun. No mistakes, maybe a bit slow at times.

Sprint Danehy - Splits

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp
 
4 AM

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

10 AM

Orienteering 9:49 intensity: (11 @1) + (33 @2) + (3:48 @3) + (2:03 @4) + (3:14 @5) ** 1.4 km (7:01 / km) +43ft 6:42 / km
ahr:160 max:177 22c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Direction change exercise. Tiny map, saw most of it by the end of the course, this made the next exercise easier and more confidence-building.

Orienteering 5:40 intensity: (9 @1) + (11 @2) + (3:09 @3) + (42 @4) + (1:29 @5) ** 1.0 km (5:40 / km) +39ft 5:21 / km
ahr:158 max:176 9c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Ghost-o #1. Same map as the previous exercise, with nothing on it except control circles and lines between them. Good practice using the compass.

Orienteering 6:55 intensity: (3 @1) + (11 @2) + (30 @3) + (3:23 @4) + (2:48 @5) ** 1.3 km (5:19 / km) +39ft 5:05 / km
ahr:167 max:179 9c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Ghost-o #2.

Orienteering 1:58 intensity: (37 @1) + (24 @2) + (57 @3) 0.23 km (8:22 / km)
ahr:127 max:151 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #1.

Orienteering 1:47 intensity: (10 @1) + (12 @2) + (1:01 @3) + (24 @4) 0.27 km (6:38 / km)
ahr:147 max:161 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #2.

Orienteering 53 intensity: (20 @3) + (33 @4) 0.14 km (6:06 / km)
ahr:159 max:165 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #3.

Orienteering 1:56 intensity: (14 @1) + (1:05 @2) + (37 @3) 0.22 km (8:40 / km)
ahr:129 max:144 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Re-did maze-o #1, this time walking.
4 PM

Orienteering 19:33 intensity: (3:50 @2) + (11:09 @3) + (3:30 @4) + (1:04 @5) ** 2.0 km (9:47 / km) +148ft 8:47 / km
ahr:151 max:175 8c shoes: Icebug Acceleritas #2

Edmands Park. Partner-o. Good practice following an orienteering partner navigationally. One person lead through the first three controls, while the other had to follow without knowing where the controls were. Then the second person picked up the lead for the next three controls, while the first person had to follow without having those controls marked on his/her map. Then another round of the same thing. Then the last two controls, which were separate for each person.

running warm up/down 3:19 intensity: (1:18 @1) + (2:01 @2) 0.09 mi (38:58 / mi) +3ft 37:35 / mi
ahr:115 max:132 shoes: Icebug Acceleritas #2

cool-down
6 PM

Orienteering race 18:28 intensity: (27 @1) + (10 @2) + (2:03 @3) + (6:23 @4) + (9:25 @5) ** 2.6 km (7:06 / km) +135ft 6:35 / km
ahr:166 max:177 spiked:13/16c shoes: Icebug Acceleritas #2

Edmands Park. Park-O race. Did OK. Should have stuck to trails and gone around thick vegetation more.

Sprint Edmands Park - Splits

Tuesday Jun 9, 2015 #

5 AM

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

4 PM

running long (sandy forest trails) 1:33:00 [3] 11.12 mi (8:22 / mi) +164ft 8:15 / mi
ahr:141 max:160 shoes: Saucony Guide #3 blue-green

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