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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Dec 3, 2011:

activity # timemileskm+m
  Running7 5:35:46 35.96 57.88 725
  Orienteering4 2:28:22 12.34 19.86 480
  T.rex training2 58:00
  Total11 9:02:08 48.3 77.74 1205

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Saturday Dec 3, 2011 #

Running 1:00:00 [2] 10.0 km (6:00 / km)
shoes: VJ Supra Fall 2011

Various warmings up and coolings down for the day.
11 AM

Orienteering 20:56 [5] 3.49 km (6:00 / km) +66m 5:29 / km
shoes: VJ Supra Fall 2011

Cemetery Hill Sprints - Long Sprint

It was cold, and I started a bit slowly, taking some time to get into the map. After a couple of controls I got going, running well and getting smoothly through the control pick part of the sprint with a lot of short legs that had lots of changes of direction. I got stuck in the green a bit going to 15 and then hit the road and had to come back to the control on 18, but that was about all the mistakes I made. Very pleased with this race technically: I won 10 splits and was only out of the top 3 on the last control.

Orienteering race 14:11 [5] 2.38 km (5:57 / km) +67m 5:13 / km
shoes: VJ Supra Fall 2011

Cemetery Hill Sprints - Short Sprint

I rested for about 10-15 minutes with some jogging thrown in and went out on the short sprint. I definitely didn't feel as fresh anymore and again took some time to get into the orienteering. I often find that when it's cold, my eyes start tearing up when I start racing, which makes it difficult to look at the map for the first control or two. Do others have this problem?

I was a little sloppy early on and took a bad route (over the top) to #4 before regaining focus and running well the rest of the way.

Orienteering race 21:06 [5] 3.7 km (5:42 / km) +73m 5:11 / km
shoes: VJ Supra Fall 2011

Cemetery Hill Sprints - Final Sprint

I had a pretty big lead before the chase start (over 3 minutes), and I considered the idea of waiting for Ian and Ali to make it more of a head-to-head race, but in the end decided that I should just start my race and practice running with the lead.

I think I ended up running a little too defensively, and it did not serve me well. This time I had 9 splits outside the top 3, including a 20 second mistake on #6, where I followed the wrong ditch. I believe that I would have done better by running a regular race just like in the first two sprints, and not overthinking my strategy. Ian and Ali ran well to close the gap on me, and it was great to see their sprint battle to the finish.

Thanks to Phil for an excellent event! The format was great, the courses were very diverse in character despite the limited area, and I'd like to echo Peter in saying that the flag placement was just excellent. Too visible would have made this too easy, and too hidden would have made it unfair. This was perfect.
3 PM

Orienteering 20:00 [1]
shoes: VJ Supra Fall 2011

Hanging four controls for the night-O at Mt.Tom in reverse order. Moving at a brisk walk at best, tired from the sprints.
6 PM

Orienteering 41:12 [3] 5.44 km (7:34 / km) +217m 6:19 / km
shoes: VJ Supra Fall 2011

The night-O at Mt.Tom, designed by Ali. I started last, about 1.5 minutes after Brendan. Was tired and sloppy on the first couple of legs, and then just tired for the next few. The climbing on the first part of the course was pretty tough, but mercifully most of it could be done on trails. I had some advantage on 7-10 since I hanged those controls (in reverse order) earlier. I didn't really make any mistakes there and passed most people by 10. Only Ian was in front of me at that point, and Brendan not far back. Ian picked up the pace when I got close and did a good job orienteering at night with some pressure on. Despite catching him a couple of times, I never managed to get ahead, and he then crushed me from the last control to the finish, where I tried to get around some crappy vegetation and ended up running through the woods parallel to the road instead of on the road. Brendan got by me there as well.
Nice, tough night-O. Lots of fun, more so due to the head-to-head battling. Thanks Ali!

Friday Dec 2, 2011 #

T.rex training 34:00 [1]

Rockgympa! Becky, Marie, and Nathan joined me at a seminar room at Becky's work. It was fun. Now I am sore.

Thursday Dec 1, 2011 #

6 PM

Running 8:28 [2] 1.1 mi (7:42 / mi)
shoes: Rob's shoes

To Becky's house

Running 8:14 [2] 0.8 mi (10:18 / mi) +23m 9:27 / mi
shoes: Rob's shoes

To the start of the intervals with Becky and Anna.

Orienteering 30:57 intensity: (17:14 @1) + (13:43 @5) 3.01 mi (10:17 / mi) +57m 9:43 / mi

Sprint intervals on the Yale campus map with Becky and Anna. We took turns starting first to put some pressure on each other. I designed the courses, which made it a bit easier for me, but I still ran through an olive green area right next to my house and made an actual mistake on the second to last control. It felt nice to run fast though. Fun training.



Wednesday Nov 30, 2011 #

5 PM

Running 1:53:03 [2] 11.58 mi (9:46 / mi) +240m 9:10 / mi
shoes: Red Asics 2011

Nice long run with Marie and Anna at West Rock. Saw lots of deer and some cats. I felt good, without the aches and pains I had felt the last couple of days. I think I'll chalk those up to returning to running after a training break.

Tuesday Nov 29, 2011 #

6 PM

Running 45:51 [2] 5.24 mi (8:45 / mi) +115m 8:11 / mi
shoes: Red Asics 2011

Nice easy run with Marie at Maltby Lakes in the rain.

Monday Nov 28, 2011 #

9 AM

Running 52:22 [2] 6.53 mi (8:01 / mi) +167m 7:26 / mi
shoes: Red Asics 2011

East Rock! I did the perimeter loop at East Rock on a nice sunny morning. The absolute highlight was on the way back, when I saw something dog-sized sitting in a puddle in the middle of College Woods park. As I got closer, I realized it was a beautiful large red-tailed hawk just standing there looking at me. I stopped and admired him for a while, letting him admire me as well. I guess after a few seconds he'd seen enough and flew away. Really gorgeous bird, such a thrill to see him up close.
7 PM

Running 10:00 [2]

Warmup jog with Kat

T.rex training 24:00 [3]

A slightly modified version of Linné's rockgympa in our living room. It was good fun, and just as hard as in Uppsala! I managed to remember most of the exercises, and am ready to present it for the rest of the New Haven contingent.

Sunday Nov 27, 2011 #

10 AM

Running 37:48 [2] 4.5 mi (8:24 / mi) +180m 7:28 / mi
shoes: Red Asics 2011

Back to civilization, back to training. Went for an easy run with Kat's brother Aleksey from their house in Washington Heights down along the Hudson and back. Beautiful morning, really great to be out. Running felt easy. The GPS track for this run looks really weird. I did not actually take a swim in the Hudson at 60 mph.

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