Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Sep 22, 2014:

	activity	#	time	miles		km		+ft
	Orienteering	2	4:28:08	14.6	(18:22)	23.49	(11:25)	1411	40 /	48c	83%
	running	4	2:46:58	15.28		24.59		1115
	jogging	1	50:00	2.6	(19:14)	4.18	(11:57)
	stretching	4	35:00
	strength	5	34:00
	hatha yoga	1	20:00
	Total	12	9:34:06	32.48		52.26		2526	40 /	48c	83%
	[1-5]	11	8:39:06
averages - sleep:8.5

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Monday Sep 22, 2014 #

7 AM

strength (pull-ups) 7:00 [1]
slept:8.5

3 x 8

5 PM

running (sandy forest trails) 45:04 [3] 5.4 mi (8:21 / mi)
ahr:153 max:161 shoes: Saucony Guide #2 silver

Sunday Sep 21, 2014 #

Event: Susquehanna Stumble XVI - Adams Creek

11 AM

Orienteering race (goat) 1:29:37 [3] *** 7.7 km (11:38 / km) +705ft 10:13 / km
ahr:137 max:174 spiked:10/14c slept:8.5 shoes: Icebug Acceleritas #1

Susquehanna Stumble, short course. Window sequences: 33-31-32, 54-56-53, 48-45. The key was to keep to the compass bearing while fighting through the green. Didn't quite manage to do that on the way to 1, veered too far to the left. Too far to the right while going to 5, lost about 8 minutes on that one, eventually re-located on the trail that's out of bounds. Smaller mistakes on 7 and 53.

C • results 2

Orienteering (practice) 1:39:00 [3] *** 7.5 km (13:12 / km) +705ft 11:33 / km
ahr:133 max:168 spiked:13/16c shoes: Icebug Acceleritas #1

After finishing the short course, was hanging around the finish. Saw Boris come in first for the long course and then Eric Smith said he was going to do the second loop of the long course. Boris and Eric both inspired me to also do the second loop of the long course - unofficially. This was a good decision. Found all the controls on the second loop. Window sequences: 47-46-50, 43-42. The biggest mistake was on going to 29, where I missed the first ruined stone wall and was looking for the control before the second one. Overall, though, I was moving slower and my navigation was more careful and precise than during the first loop.

stretching (legs) 5:00 [0]

Before the race.

ShortStumble - Splits

Saturday Sep 20, 2014 #

Event: WCOC Huntington Bike and Foot O

10 AM

Orienteering (score) 1:19:31 [3] ** 8.29 km (9:36 / km)
ahr:150 max:180 spiked:17/18c shoes: Icebug Acceleritas #1

Score-o at the WCOC meet at Huntington State Park, hosted by Joe Brautigam. Another excellent chance to practice running faster through the woods to controls. The controls were set on mountain biking trails, but best route choices were often not on the trails. Thus, it was best to run straight through the forest and to use trails as the main features to navigate by. Felt that my control sequence was fairly close to optimal. It went in a figure eight fashion, starting counter-clockwise: 107-119-104-103-105-108-116-110-115-112-111-113-114-117-102-106-101-118. The only real error, I think, was 118 - I should have gotten it in the beginning, after 107 and 119, instead of saving it for the very end. Also managed to twist my left ankle coming out of the woods from 118 on the way to the finish. Felt exceedingly dumb on that account.

7 PM

hatha yoga (practice) 20:00 [0]

At home. Lots of leg stretches while standing, sitting on the floor and lying down on my back. Also some inversions, back bends and balancing poses.

score - Splits

Friday Sep 19, 2014 #

7 AM

strength (arms) 7:00 [1]
slept:8.5 (rest day)

3 x 8 pull-ups.

Thursday Sep 18, 2014 #

7 AM

strength (arms) 8:00 [1]
slept:8.5

3 x 8 pull-ups.

4 PM

running hills (stadium steps) 33:40 [3] +1115ft
ahr:154 max:169 shoes: Saucony Guide #2 silver

34 times up and down the stadium steps at SBU. As always with these, it was important to consciously restrict the effort - both in terms of the number of repetitions and the speed - in order to keep the session safe. I still feel like this is the most efficient way for me to get hill training in the middle of the week these days.

running warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
shoes: Saucony Guide #2 silver

stretching (legs) 10:00 [0]

5 minutes before, 5 minutes after the session.

Wednesday Sep 17, 2014 #

7 AM

strength (arms) 7:00 [1]
slept:8.5

3 x 8 pull-ups.

5 PM

running intervals (track) 20:38 [3] 3.48 mi (5:56 / mi)
ahr:158 max:161 shoes: Saucony Guide #2 silver

6 x 800 m and 4 x 200 m at the SBU track.
3:01 154 163
3:00 159 166
3:00 160 169
3:02 161 167
3:00 157 167
2:59 159 169
The 200 m intervals were about 39 seconds each.
Ran these faster than I've been running intervals all summer. I think that the most important reason is that it's cooler and less humid now. The fact that I do orienteering instead of running on weekends now also helps: I can't move as fast when I have to navigate, so the orienteering sessions tend to be physically less intense and tire me out less. Also, the pull-ups help: the resulting core and general upper body strength helps me speed up my cadence, which helps me run faster on short distances.

stretching (legs) 10:00 [0]

5 minutes before, 5 minutes after the run.

jogging warm up/down 50:00 [2] 2.6 mi (19:14 / mi)

before, after and in between the intervals.

Tuesday Sep 16, 2014 #

6 AM

strength (arms) 5:00 [1]
slept:8.5

2 x 8 pull-ups.

5 PM

running (sandy forest trails) 53:36 [3] 5.4 mi (9:56 / mi)
ahr:139 max:154 shoes: Saucony Guide #2 silver

One lap around the lake in Blydenburgh park with Laurel - a friend from the Ecology and Evolution department who is training for a half-marathon at the end of October. I was quite worried that the trail has some challenging footing for someone who normally runs only on roads, but thankfully Laurel never tripped or twisted an ankle. Most of the trail is not wide enough for two people to run side-by-side, so I ran in front and tried to keep a pace that was comfortable for her. She really seemed to enjoy being out in the woods and appreciated how soft the forest trail was on her joints. I, on my part, was very excited to have a training partner after training by myself over the past year.

stretching (legs) 10:00 [0]

5 minutes before, 5 minutes after the run.

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