Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Jun 4, 2016:

activity	#	time	miles		km		+ft
Orienteering	1	2:55:10	8.2	(21:21)	13.2	(13:16)	1640	18 /	24c	75%
running	3	2:45:45	20.94	(7:55)	33.7	(4:55)	161
running/hiking	1	2:31:34	11.32	(13:23)	18.22	(8:19)	3560
stretching	6	1:00:00
strength	6	1:00:00
tai chi	1	7:00
Total	9	10:19:29	40.46		65.11		5361	18 /	24c	75%
[1-5]	8	9:12:29

3:05

0:00

» now

Saturday Jun 4, 2016 #

11 AM

Orienteering race 2:55:10 ***** 13.2 km (13:16 / km) +1640ft 11:09 / km
ahr:139 max:179 spiked:18/24c shoes: VJ Falcon studs #2

Senior Team Trials blue long course.

stretching (legs) 10:00 [0]

3 PM

Note

U.S. Senior Team trials, long and middle courses. Big thanks to Becky, Ed and everyone else who made this event happen. The courses were not only a lot of fun. They were very challenging, both physically and navigationally, which seemed appropriate for this event. Very impressive performances by the men and the women who were competing to be part of the national team. It was also a special treat to see the CSU members who came here all the way from Europe for this event: Ross, Brendan and Sam.

C • And also 2

Long Blue - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials

7 AM

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

Thursday Jun 2, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

running (urban) 1:01:00 [2] 7.55 mi (8:05 / mi) +43ft 8:02 / mi
ahr:139 max:150 shoes: Saucony Guide #6 blue-green

2 PM

tai chi 7:00 [0]

Wednesday Jun 1, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

10 AM

running/hiking hills (rocky forest trails) 2:31:34 11.32 mi (13:23 / mi) +3560ft 10:19 / mi
ahr:135 max:163 shoes: VJ Falcon studs #1

same hydration and sun protection drill as last time. also put bug spray on all hems of all pieces of clothing. first time on the way down, a sizeable insect flew into my mouth and down my throat. managed to cough it out. afterwards, did my best to breathe through my nose on the way down.

Tuesday May 31, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

running (urban) 59:21 [3] 7.55 mi (7:52 / mi) +43ft 7:49 / mi
ahr:147 max:159 shoes: Saucony Guide #6 blue-green

Monday May 30, 2016 #

6 AM

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

stretching (legs) 10:00 [0]
(rest day)

Sunday May 29, 2016 #

6 AM

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

stretching (legs) 10:00 [0]

running warm up/down (urban) 11:50 [2] 1.31 mi (9:02 / mi) +52ft 8:42 / mi
ahr:127 max:136 shoes: Saucony Guide #6 blue-green

running tempo (road) 21:56 3.2 mi (6:51 / mi) +20ft 6:49 / mi
ahr:157 max:165 shoes: Saucony Guide #6 blue-green

running warm up/down (urban) 11:38 [2] 1.33 mi (8:45 / mi) +3ft 8:44 / mi
ahr:134 max:144 shoes: Saucony Guide #6 blue-green

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