Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Apr 23, 2016:

activity

time

miles

+ft

running

4:47:15

33.22

(8:39)

53.46

(5:22)

958

Orienteering

2:16:44

9.63

(14:12)

15.5

(8:49)

1526

47 /

56c

83%

tai chi

44:00

stretching

40:00

strength

40:00

Total

9:07:59

42.85

68.96

2484

47 /

56c

83%

[1-5]

7:43:54

3:10

0:00

» now

Saturday Apr 23, 2016 #

Event: West Point National Meet

9 AM

Orienteering race (A-meet) 51:23 [3] **** 4.4 km (11:41 / km) +607ft 9:39 / km
ahr:144 max:173 spiked:9/13c shoes: VJ Falcon studs #1

West Point A-meet, blue middle course. Didn't get into the map until the third control. Also, found 7 before finding 6. Looks like the combined navigational errors cost me about 12 minutes, which was about 30% of error-free time.

stretching (legs) 10:00 [0]

before the race.

2 PM

Orienteering race (A-meet) 22:13 [4] ** 3.0 km (7:24 / km) +262ft 6:32 / km
ahr:160 max:190 spiked:22/23c shoes: VJ Sticky

West Point meet, red/blue sprint course. This was fun and mostly error-free. I did find 6 before 5. Lost a place to Hans from DontGetLost between 10 and 11 and a place to Kevin from QOC between 14 and 15, both times due to running through thicker vegetation. In the former case, I had little choice other than to run through the relatively thick vegetation. In the latter case, I probably would have done better if I had gone around on paths.

Middle - Blue - Splits

Sprint - Blue - Splits

Friday Apr 22, 2016 #

6 AM

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

The general mantra for this weekend is to always know where I am on the map. The mantra for the middle race tomorrow is to see the contours through the rocks. The mantra for the sprint is to see the thick black lines that we cannot cross. The mantra for the long race on Sunday is to avoid the green.

Thursday Apr 21, 2016 #

5 AM

stretching (legs) 10:00 [0]

running (urban) 1:01:00 [2] 7.55 mi (8:05 / mi) +43ft 8:02 / mi
ahr:131 max:143 shoes: Saucony Guide #5 blue-silver

Wednesday Apr 20, 2016 #

5 AM

stretching (legs) 10:00 [0]

running long (urban) 2:46:15 18.12 mi (9:11 / mi) +873ft 8:46 / mi
ahr:131 max:150 shoes: Saucony Guide #5 blue-silver

change in routine slows me down unnecessarily, no matter how much I prepare for the change in advance. for instance, I was significantly slower than usual today due to the fact that I tried to do the long run in the morning instead of the afternoon, even though I took the day off to prepare for this change yesterday. I should stick to the morning schedule in order to stay cool through the summer, though.

4 PM

tai chi 14:00 [0]

Tuesday Apr 19, 2016 #

7 AM

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

12 PM

tai chi 30:00 [0]

three sets of the form. first two - slowly, with some mistakes. the last set quicker, no mistakes.

Note
(rest day)

I should transition to a morning running schedule. This will help me stay cool through the summer.

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

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