Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 1 days ending Jun 11, 2015:

activity # timemileskm+ft
  Orienteering3 1:06:59 5.7(11:45) 9.17(7:18) 40413 /64c20%
  strength1 10:00
  running1 3:19 0.09(38:58) 0.14(24:13) 3
  Total4 1:20:18 5.78 9.31 40713 /64c20%

«»
1:20
0:00
» now
Th

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp
 
4 AM

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

10 AM

Orienteering 9:49 intensity: (11 @1) + (33 @2) + (3:48 @3) + (2:03 @4) + (3:14 @5) ** 1.4 km (7:01 / km) +43ft 6:42 / km
ahr:160 max:177 22c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Direction change exercise. Tiny map, saw most of it by the end of the course, this made the next exercise easier and more confidence-building.

Orienteering 5:40 intensity: (9 @1) + (11 @2) + (3:09 @3) + (42 @4) + (1:29 @5) ** 1.0 km (5:40 / km) +39ft 5:21 / km
ahr:158 max:176 9c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Ghost-o #1. Same map as the previous exercise, with nothing on it except control circles and lines between them. Good practice using the compass.

Orienteering 6:55 intensity: (3 @1) + (11 @2) + (30 @3) + (3:23 @4) + (2:48 @5) ** 1.3 km (5:19 / km) +39ft 5:05 / km
ahr:167 max:179 9c shoes: Icebug Acceleritas #2

Newton Highlands Playground. Ghost-o #2.

Orienteering 1:58 intensity: (37 @1) + (24 @2) + (57 @3) 0.23 km (8:22 / km)
ahr:127 max:151 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #1.

Orienteering 1:47 intensity: (10 @1) + (12 @2) + (1:01 @3) + (24 @4) 0.27 km (6:38 / km)
ahr:147 max:161 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #2.

Orienteering 53 intensity: (20 @3) + (33 @4) 0.14 km (6:06 / km)
ahr:159 max:165 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Maze-o #3.

Orienteering 1:56 intensity: (14 @1) + (1:05 @2) + (37 @3) 0.22 km (8:40 / km)
ahr:129 max:144 shoes: Icebug Acceleritas #2

Newton Highlands Playground. Re-did maze-o #1, this time walking.
4 PM

Orienteering 19:33 intensity: (3:50 @2) + (11:09 @3) + (3:30 @4) + (1:04 @5) ** 2.0 km (9:47 / km) +148ft 8:47 / km
ahr:151 max:175 8c shoes: Icebug Acceleritas #2

Edmands Park. Partner-o. Good practice following an orienteering partner navigationally. One person lead through the first three controls, while the other had to follow without knowing where the controls were. Then the second person picked up the lead for the next three controls, while the first person had to follow without having those controls marked on his/her map. Then another round of the same thing. Then the last two controls, which were separate for each person.

running warm up/down 3:19 intensity: (1:18 @1) + (2:01 @2) 0.09 mi (38:58 / mi) +3ft 37:35 / mi
ahr:115 max:132 shoes: Icebug Acceleritas #2

cool-down
6 PM

Orienteering race 18:28 intensity: (27 @1) + (10 @2) + (2:03 @3) + (6:23 @4) + (9:25 @5) ** 2.6 km (7:06 / km) +135ft 6:35 / km
ahr:166 max:177 spiked:13/16c shoes: Icebug Acceleritas #2

Edmands Park. Park-O race. Did OK. Should have stuck to trails and gone around thick vegetation more.

Sprint Edmands Park - Splits

« Earlier | Later »