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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Sep 28, 2014:

activity # timemileskm+ft
  running4 2:49:49 19.5(8:43) 31.38(5:25) 299
  Orienteering1 2:03:26 6.96(17:44) 11.2(11:01) 132921 /25c84%
  running/hiking1 1:29:00 4.83(18:26) 7.77(11:27) 600
  strength6 42:00
  jogging1 23:00 1.5(15:20) 2.41(9:32)
  stretching4 23:00
  Total12 7:50:15 32.79 52.77 222821 /25c84%
  [1-5]12 7:27:15
averages - sleep:8.4

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Sunday Sep 28, 2014 #

Event: WCOC Tarrywile Meet
 
10 AM

Orienteering race (local meet) 1:16:02 [2] *** 6.4 km (11:53 / km) +689ft 10:12 / km
ahr:138 max:177 spiked:9/13c shoes: Icebug Acceleritas #1

Red course at the WCOC Tarrywile meet. Poor route choice on 2, 8 and 9 (went left when I shouldn't have in each case). Also got somewhat lost on the way to 2 and 9. Didn't keep to my bearing on 3 and 11. As a result, found 4 before 3 and got stuck in a swamp just north of 11.

Orienteering (local meet) 47:24 [2] *** 4.8 km (9:52 / km) +640ft 8:12 / km
ahr:139 max:170 spiked:12/12c shoes: Icebug Acceleritas #1

Green course at the Tarrywile meet, after the red course. Most of the controls and the legs between them were precisely the same as those on the red course. My route choices and execution definitely improved the second time around, which is a good sign.

stretching (legs) 9:00 [0]

3 minutes before the courses, 6 minutes afterwards.

Red - Splits

Green - Splits

Saturday Sep 27, 2014 #

Event: Explore the Sanctuary
 
7 AM

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

3 x 9
2 PM

running/hiking (forest with map) 1:29:00 [2] ** 4.83 mi (18:26 / mi) +600ft 16:29 / mi
ahr:132 max:163 shoes: Inov8 MudClaw 272

Off-trail running with a map and compass, while keeping track of my location. At Harriman State Park, using a USGS-type map published by the New York - New Jersey trail conference (scale 1:36,000 with 20 foot contours). Not quite orienteering, because there was no plan or controls set out in the forest. Otherwise, pretty close. Started at the Sebago boat launch parking lot, headed east along a creek, went north at the end of the creek and crossed Whitney brook, ran to the top of High hill and northeast along its crest, then crossed Lake Welch drive then the swamp beyond it and ran tup to the southwestern-most peak of Pole Brook mountain. Then headed back south-west through the forest to the parking lot. Would have gone longer on this day, but had to get back home for a family function.

Friday Sep 26, 2014 #

7 AM

strength (pull-ups) 7:00 [1]
slept:9.0 (rest day)

3 x 9

Thursday Sep 25, 2014 #

7 AM

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

3 x 8
3 PM

running tempo (road) 18:04 [4] 2.7 mi (6:42 / mi)
ahr:162 max:171 shoes: Saucony Guide #1 green

Last time I did this run - on August 7th - my per-mile pace was 26 seconds slower.

stretching (legs) 3:00 [0]

Before the run.

jogging warm up/down (road and trail) 23:00 [2] 1.5 mi (15:20 / mi)
shoes: Saucony Guide #1 green

Between the parking lot and the start of the tempo run (the intersection of Shirley Kenny Drive and Circle Road), also through the Ashley Schiff preserve during the cool down. 7 minutes for the warm-up (0.5 miles), 16 minutes for the cool-down (1.0 mile).

Note

I am now in good enough shape to push up the upper limit of the heart rate for level 2 intensity, so that the new correspondence between heart rate and intensity is going to be:
1 - below 110,
2 - between 110 and 139 (a 30 beats per minute interval),
3 - between 140 and 159 (a 20 beats per minute interval),
4 - between 160 and 169 (a 10 beats per minute interval),
5 - 170 and above.

Wednesday Sep 24, 2014 #

7 AM

strength (pull-ups) 7:00 [1]
slept:8.0

3 x 8
5 PM

running (sandy forest trails) 44:41 [3] 5.4 mi (8:17 / mi)
ahr:151 max:163 shoes: Saucony Guide #1 green

I'm definitely getting faster as the temperature is dropping. Also, need to figure out how to run more even as the days are getting shorter.

stretching (legs) 8:00 [0]

4 minutes before, 4 minutes after the run.

Tuesday Sep 23, 2014 #

7 AM

strength (pull-ups) 7:00 [1]
slept:8.0

3 x 8
5 PM

running (park trails) 1:02:00 [3] 6.0 mi (10:20 / mi) +299ft 9:52 / mi
ahr:139 max:161 shoes: Saucony Guide #2 silver

My runner friend Laurel from work suggested I check out Avalon Nature Preserve next to Stony Brook, so today I went on an easy exploratory run there. Turned out to be a beautiful place, if a little small. Very peaceful, very taken care of, lots of wildlife - including ducks, geese, deer and even a pheasant that ran in front of me for a while.

stretching (legs) 3:00 [0]

Before the run.

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

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