Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Apr 18, 2016:

activity	#	time	miles		km		+ft
running	4	3:46:51	28.6	(7:56)	46.02	(4:56)	217
running/hiking	1	2:32:06	11.14	(13:39)	17.93	(8:29)	3593
strength	7	1:10:00
Orienteering	1	1:03:08	5.03	(12:33)	8.1	(7:48)	656	16 /	20c	80%
stretching	5	50:00
Total	13	9:22:05	44.77		72.05		4465	16 /	20c	80%
[1-5]	13	8:31:57

2:52

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Monday Apr 18, 2016 #

7 AM

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

12 PM

running (urban) 1:00:00 [2] 7.55 mi (7:57 / mi) +43ft 7:54 / mi
ahr:135 max:147 shoes: Saucony Guide #5 blue-silver

Hot and sunny! Air temperature at 23 degrees Celcius today. Running cap and about a liter of electrolyte solution with low sugar content immediately after the run are key.

Sunday Apr 17, 2016 #

Event: DVOA Quail Hill Scout Camp

6 AM

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

stretching (legs) 10:00 [0]

11 AM

Orienteering race (local meet) 1:03:08 ** 8.1 km (7:48 / km) +656ft 6:56 / km
ahr:146 max:170 spiked:16/20c shoes: VJ Sticky

DVOA Quail Hill, Red. Somehow managed to get to the local meet and back without having the car break down. It's definitely getting hot, so I need to slow down and cool down as much as possible whenever I move, both on the roads and in the forest. Getting to the meet early helped, as did drinking three small cups of water at each of the two water controls on the course. Flat terrain, excellent visibility. Took the wrong direction to control 1 out of the start, despite looking at the map (lost 20 seconds). Went to the wrong groups of root-stocks both on the left and on the right of the correct group before going to the correct group on control 8 (lost 3 minutes). Went to some un-mapped root-stocks to the right of control 10 before going to the control (lost 1 minute 20 seconds). Hesitant on 17 (lost 1 minute). Overall, fairly smooth sailing.

C • 15 minute gap 2

Red - Splits

Saturday Apr 16, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

3 PM

running warm up/down (urban) 11:31 1.4 mi (8:13 / mi) +59ft 7:54 / mi
ahr:133 max:142 shoes: Saucony Guide #5 blue-silver

running tempo (road) 20:57 3.18 mi (6:35 / mi) +20ft 6:33 / mi
ahr:161 max:167 shoes: Saucony Guide #5 blue-silver

the sun shone bright today, all right. this is awesome now that I have good running glasses to protect me and to enable me to harness the star's power to see the world more clearly. also, it's not too hot, yet. a beautiful day. saw a wedding party in the park at the northern end of Joe Michaels Mile.

running warm up/down (urban) 11:40 1.37 mi (8:33 / mi) +10ft 8:29 / mi
ahr:133 max:159 shoes: Saucony Guide #5 blue-silver

Friday Apr 15, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

1 PM

running (urban) 59:43 [2] 7.55 mi (7:55 / mi) +43ft 7:52 / mi
ahr:134 max:144 shoes: Saucony Guide #5 blue-silver

Thursday Apr 14, 2016 #

7 AM

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

Wednesday Apr 13, 2016 #

8 AM

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

stretching (legs) 10:00 [0]

1 PM

running/hiking hills (rocky forest trails) 2:32:06 11.14 mi (13:39 / mi) +3593ft 10:28 / mi
ahr:131 max:164 shoes: VJ Falcon studs #1

As the weather gets warmer, I slow down. This is natural for me, it's not a bad thing. Also, I think that, when it's warm, petroleum jelly works better than talc powder to prevent chafing on long runs, mostly because talc sloughs off with sweat.

Tuesday Apr 12, 2016 #

8 AM

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

stretching (legs) 10:00 [0]

2 PM

running (urban) 1:03:00 [2] 7.55 mi (8:21 / mi) +43ft 8:18 / mi
ahr:131 max:141 shoes: Saucony Guide #5 blue-silver

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