Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Apr 26, 2016:

activity

time

miles

+ft

running

4:47:15

33.22

(8:39)

53.46

(5:22)

958

Orienteering

3:51:05

10.87

(21:15)

17.5

(13:12)

2297

47 /

58c

81%

stretching

47:00

tai chi

14:00

strength

13:00

Total

9:52:20

44.09

70.96

3255

47 /

58c

81%

[1-5]

8:51:20

3:10

0:00

» now

Tuesday Apr 26, 2016 #

7 AM

running (urban) 1:00:00 [3] 7.55 mi (7:57 / mi) +43ft 7:54 / mi
ahr:140 max:152 shoes: Saucony Guide #5 blue-silver

The Billygoat on May 8th in Townsend, MA sounds awesome. Unfortunately, I don't think my vehicle can quite make it there this year. I will, however, keep up the daily running routine through the spring and summer. I never know when I might get to orienteer again :-).

C • Carpooling? 4

stretching (legs) 7:00 [0]

before the run.

strength (push-ups) 3:00 [1]

50 reps, after the run.

Monday Apr 25, 2016 #

7 AM

Note
(rest day)

Today was listening to Regina Spektor's Fidelity and On the Radio.

Sunday Apr 24, 2016 #

9 AM

Orienteering race (A-meet) 2:37:29 [2] ***** 10.1 km (15:36 / km) +1427ft 12:50 / km
ahr:119 max:182 spiked:16/22c shoes: VJ Falcon studs #1

West Point meet, blue long course. Once again, it took the first three controls for me to get into the map. The long leg from 2 to 3 was particularly tough, psychologically, physically and navigationally. It seems that, given a sufficient level of forest-running and navigational fitness, the straight, somewhat leftward route would have been best. The flatter, less slanted rightward route was probably more optimal for me on this day. I executed the latter route choice, though I did so quite hesitantly. Given my current level of navigational fitness, I should have kept it simple and just aimed straight for the characteristic bend in the trail on the right and the crossing of that trail with the creek - then navigated up the creek to the control. The remaining, smaller errors on latter controls resulted from insufficiently careful navigation from attack areas.

stretching (legs) 10:00 [0]

before the race.

8 PM

Note

West Point meet. Physically I felt stronger than ever before at this event. This was significantly offset by the fact that I hadn't much practiced navigation in complex terrain since the fall of 2015.

Long - Blue - Splits

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]

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