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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: M.Serguiev

In the 7 days ending Jun 12, 2015:

activity # timemileskm+m
  Running6 2:32:07 3.79 6.1
  Orienteering2 2:18:16 0.87 1.4133c
  Core1 20:00
  Yoga1 15:00
  Hip Strengthening1 4:00
  Total6 5:29:23 4.66 7.5133c

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Friday Jun 12, 2015 #

Orienteering 12:08 [3] 1.4 km (8:40 / km)

Goal of today's sprint training was to touch three key features before punching the control, even if it meant going way out of your way in order to do so =P

Orienteering race 23:08 [3] ***

Saw the controls way before reaching them, it was a nice to remember that you can indeed look ahead.

(Ankle has been bothering me but I don't want to waste this training and sit out, better slow and steady than doing nothing)

Orienteering 27:40 [3]

Left/Right street O
Ran a course in a more urban area, the goal of this training was to pick the best route to the next control.

Running warm up/down 7:00 [3]

Orienteering 6:30 [3]

Left right maze course
super funky exercise, I don't even know how to explain what went down..

Thursday Jun 11, 2015 #

Running warm up/down 2:11 [3]

Warm up to the park

Core 20:00 [3]

Did weird unusual core/stretches/idek workouts (?)

Orienteering 11:49 [3]

Goofed up and went from 10 straight to 12...I caught myself in time but it was still a "ugh" moment

Orienteering 8:53 [3]

Ghost O, nothing on the map but the controls and a couple of symbols
tweaked my ankle power stomping to one of the controls, but Ev managed to pull/untweak it ^.^

Orienteering race 22:12 [2]

Raced on the Edmands park map.

So jealous that CSU gets to race every week :/

Orienteering 22:00 [3] ***

"Get your partner disoriented" training.
you and your partner have two different courses, you start out with navigating to your 1,2,3, then they lead you to their 1,2,3, back to you 4,5,6, their 4,5,6, once you get the last control, both of you race to your 7,8, finish.
it would have been nice to have SI for this exercise, but it was still fun :)

Orienteering 3:56 [4] ***

Maze O, total of 25 controls, only logging three per exercise though =P

Running warm up/down 6:00 [3]

Cool down after long day

Tuesday Jun 9, 2015 #

Running 34:00 [2]

Easy run in the rain ^_^

I had initially planned on running the "5k" race at the center, but due to still having pain in my thigh, I opt out of it... Especially with the weekend coming up

Monday Jun 8, 2015 #

Yoga 15:00 [3]

Type: Star wars
Basically Yoga while this plays in the background

Running 12:30 [2]

Easy easy easy, still feeling funky about my thigh...


Sneakers are washed and are currently drying
Half the clothes are folded and ready, the other half in the dryer
Orienteering gear is all set
Now I just need to get a bag of American candy and a couple bottles of Maple syrup and I'm all set to go ^_^

Sunday Jun 7, 2015 #

Running 40:26 [3] 6.1 km (6:38 / km)

Ran to the center,
I've been so focused on stretching my hamstring that I've completely forgotten about showing my quad any love :\
Results: Super duper tight, I could easily bounce a quarter off it =P

Saturday Jun 6, 2015 #

Hip Strengthening 4:00 [3]

Kinda lazy today... Didn't want to overdo it

Running intervals 50:00 [5]

237 (Round-a-bit, warm up)
330 (Full Recovery/Stretching)
126 (Garage and back)
220 (Full Recovery)
127 (Garage and back)
200 (Full Recovery)
138 (Garage and back) Someone moved my phone from the field and it took me a couple seconds to relocate it
500 (Full Recovery)
617 (Lemon's Haunt from Center)
700 (Full recovery)
525 (Lemon's Haunt from the bottom of Wood Chip Hill)
512 (Full Recovery)
531 (Lemon's Haunt from the bottom of Wood Chip Hill)

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