Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Nov 15, 2014:

activity

time

miles

+ft

running

4:34:50

27.12

43.65

3146

Orienteering

1:00:05

3.23

(18:36)

5.2

(11:33)

15 /

17c

88%

strength

50:00

biking

30:00

3.0

(6.0/h)

4.83

(9.7/h)

stretching

12:00

Total

7:06:55

33.35

53.67

3146

15 /

17c

88%

[1-5]

6:54:55

averages - sleep:7.3

1:56

0:00

» now

Saturday Nov 15, 2014 #

1 PM

Orienteering race (middle) 1:00:05 [3] *** 5.2 km (11:33 / km)
ahr:146 max:171 spiked:15/17c slept:6.0 shoes: Icebug Acceleritas #2

Was so nervous out of the start triangle that completely forgot to think on the way to the first control. Spent several minutes looking for it one re-entrant too far. Finally re-located at the trail. The rest of the course went fine.

Middle - Blue - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night

9 AM

Note
slept:7.0

Day 2 of The Genome Access Course at Cold Spring Harbor.

Thursday Nov 13, 2014 #

5 AM

strength (pull-ups) 10:00 [1]
slept:7.5

2 x 10 close grip
3 x 10 wide grip
A funny hollow worrisome sound coming from the left shoulder joint. Will take a break from this tomorrow.

9 AM

Note

12 hours of the first day of The Genome Access Course at Cold Spring Harbor Laboratory. Very honored to be there, and the campus should be beautiful by daylight. Let's see if I can convince the geneticists to play frisbee during lunch break.

Wednesday Nov 12, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 close grip
2 x 10 wide grip

2 PM

running intervals (forest) 1:16:01 [2] 7.2 mi (10:33 / mi) +413ft 10:01 / mi
ahr:132 max:165 slept:8.5 shoes: Icebug Acceleritas #1

Intervals on a compass bearing through a 900 meter stretch of forest at Stony Brook. Per mile paces, average and maximum heart rates follow.
9:26 147 156
9:04 153 160
9:30 152 165
8:55 154 163
8:49 155 165
8:46 154 165

Tuesday Nov 11, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 close grip
2 x 10 wide grip

2 PM

running long (sandy forest trails) 1:34:00 [3] 11.12 mi (8:27 / mi) +164ft 8:20 / mi
ahr:147 max:157 shoes: Saucony Guide #2 silver

Was overdue for a longish run today, but tried to take it easy, considering the Long Day's Night races on Saturday and Sunday. Have been seeing some curious wildlife in Blydenburgh over the past couple of weeks. Curious in both senses: both having and evoking curiosity. As an example of the former, the other day heard someone making noise in the woods next to the parking lot. Then saw a deer poke its head out of the woods at the opposite end of the lot and look straight at me (I was the only person in the lot). It was such an eerily human interaction. As an example of the latter type of curious wildlife, saw the tail end of something furry, orange and white, sprinting into the woods across trail along which I was running. Could have been either a cat or a small fox.

stretching (legs) 12:00 [0]

6 minutes before, 6 after the run.

Monday Nov 10, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 close grip
2 x 10 wide grip

4 PM

running hills (stadium steps) 27:49 [3] +984ft
ahr:151 max:170 shoes: Saucony Guide #2 silver

30 times up and down the steps.

running warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Saucony Guide #2 silver

Sunday Nov 9, 2014 #

6 AM

strength (pull-ups) 10:00 [1]

2 x 10 close grip
2 x 10 wide grip

3 PM

running (treadmill with map) 1:00:00 [3] 7.5 mi (8:00 / mi) +1585ft 6:40 / mi
ahr:159 max:167 shoes: Saucony Guide #2 silver

With the map from day 1 blue course of the West Point meet this past spring. The last time I did this exercise - on October 23rd - I did it with the map from day 2 blue course of that meet. Much like last time, the exercise was to memorize each leg in turn and to make sure I can repeat it in its entirety to myself before moving on to the next leg. Each time, paid attention to the direction and the slope coming out of the control, looked for an attack point and noted catching features.

running warm up/down (treadmill) 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Saucony Guide #2 silver

biking 30:00 [1] 3.0 mi (6.0 mph)
shoes: Schwinn Mesa Runner bicycle

To and from the gym.

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