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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Dec 3, 2016:

activity # timemileskm+ft
  running5 6:29:27 40.5(9:37) 65.18(5:59) 4147
  stretching7 1:10:00
  strength7 1:10:00
  elliptical1 1:00:00
  Total8 9:49:27 40.5 65.18 4147
  [1-5]8 8:39:23

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SuMoTuWeThFrSa

Saturday Dec 3, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running hills (dusty forest trails) 2:20:42 intensity: (1:50 @1) + (55:15 @2) + (1:10:45 @3) + (10:24 @4) + (2:28 @5) 12.28 mi (11:27 / mi) +3791ft 8:52 / mi
ahr:141 max:176 shoes: VJ Falcon studs #2

took the left turn at the marker up on Tunnel trail.

Friday Dec 2, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (sandy trails) 1:07:08 intensity: (1:01:16 @2) + (5:52 @3) 7.7 mi (8:43 / mi) +118ft 8:36 / mi
ahr:133 max:151 shoes: Saucony Guide #7 white

Thursday Dec 1, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

elliptical 1:00:00 [3]
ahr:146 max:158 shoes: Saucony Guide #7 white

with Beethoven's 5th symphony and Mozart's sonata for two pianos (K448).

Wednesday Nov 30, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

running (sandy trails) 1:06:50 intensity: (9 @1) + (58:05 @2) + (8:36 @3) 7.7 mi (8:41 / mi) +118ft 8:33 / mi
ahr:135 max:152 shoes: Saucony Guide #7 white

5 PM

Note

Finally got a few solid hours to start my first ever mapping project. I'm mapping the area north of Coal Oil Point, west of campus, close to where I run. Obviously, I am avoiding any areas that are marked as protected habitats. I have chosen the 1:10,000 scale, simply because I'm going to need practice with that scale. I am using the Open Orienteering Mapper software, with a base map produced by Open Orienteering Map (unrelated to the Mapper software above), as well as a patchwork of high-resolution Google Earth satellite images. The area is fairly flat, so I may be satisfied with a map sans contours for now.

Tuesday Nov 29, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

Monday Nov 28, 2016 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

running (sandy trails) 1:08:37 intensity: (25:04 @2) + (16:34 @3) + (19:26 @4) + (7:33 @5) 7.63 mi (9:00 / mi) +119ft 8:52 / mi
ahr:150 max:179 shoes: Saucony Guide #7 white

Sunday Nov 27, 2016 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

11 AM

running intervals (track) 46:10 intensity: (4 @0) + (9:42 @1) + (16:17 @2) + (4:57 @3) + (9:53 @4) + (5:17 @5) 5.19 mi (8:54 / mi)
ahr:134 max:173 shoes: Saucony Guide #7 white

6 x 800 m.
a bit slower, though at a slightly higher level of cardiovascular effort than two weeks ago:
3:14.6 152 164
3:12.9 159 168
3:11.5 162 170
3:10.2 163 172
3:07.3 164 173
3:10.8 163 172

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