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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Sep 7, 2014:

activity # timemileskm+ft
  Orienteering4 7:50:16 13.79 22.243 /51c84%
  running4 2:36:21 14.78 23.78 1115
  biking1 46:00 5.8(7.6/h) 9.33(12.2/h)
  stretching3 26:00
  strength3 18:00
  swimming1 13:00 0.1(0.5/h) 0.16(0.7/h)
  Total12 12:09:37 34.47 55.48 111543 /51c84%
  [1-5]12 11:43:37
averages - sleep:7.8

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Sunday Sep 7, 2014 #

11 AM

Orienteering 2:19:42 [2] ***** 8.7 km (16:03 / km)
ahr:115 spiked:12/15c slept:7.0 shoes: Icebug Acceleritas #1

Pawtuckaway camping weekend, day 2, blue course. Similar story to that of yesterday's blue course. On the way to 2, stopped one hill too early to look for the control, which cost me about 7 minutes worth of error / getting used to the map again. After that, settled into a good, steady pace. Veered a bit too far to the right near the control circle for 9, which cost me another couple of minutes. The same thing happened with 12. Otherwise, no big mistakes.
3 PM

Orienteering (canoe) 1:00:00 [2] **

Teamed up with Ernst Linder for the canoe score-o. Ernst directed the boat in the back, I rowed in front. We managed to get 11 controls: 1-2-3-6-12-7-16-15-8-5-4. It felt good to row, I had missed it.
6 PM


I love Pawtuckaway! Thank you, UNO, for a fantastic weekend with some of the most technical and enjoyable terrain I have ever experienced. It's so nice to camp two minutes away from the start in the middle of the beautiful forest. The potluck dinner was wonderful, the night-o surprisingly doable, and the canoe-o a really nice touch, as always.

Saturday Sep 6, 2014 #

11 AM

Orienteering 2:20:34 [3] ***** 8.3 km (16:56 / km)
ahr:148 spiked:12/15c slept:8.0 shoes: Icebug Acceleritas #1

Pawtuckaway camping weekend, day 1, blue course. On the way to the first control, discovered that I had lost my control description along the way. Ran back, stapled a new description to the back of the map. Lost about 5 minutes this way. Found the first control without a problem. Then all was as I had predicted: spent the first 40 minutes or so circling around controls 2 and 3, getting used to the map. By the time I found 3, I had pretty much figured out how fast I could go without getting lost, and from then on just went from control to control slowly and steadily. It helped to think of every leg as a sequence of attack points and to focus on reading the contours instead of the rocks. The only big mistake after 3 was when I, apparently, ran right past 11 and had to re-trace my steps to find it.
4 PM

swimming (lake) 13:00 [1] 0.1 mi (0.5 mph)

After the blue course, walked to the lake, swam out into the center of the cove, sat on a rock there for a minute and swam back. Refreshing and relaxing.
8 PM

Orienteering (night) 2:10:00 [2] ***** 5.2 km (25:00 / km)
ahr:121 max:155 spiked:8/10c shoes: Inov8 MudClaw 272

Pawtuckaway camping weekend, night course. My first ever night orienteering course. Mass start, following allowed, any controls in the sequence could be skipped. Scoring done by the number of controls, with ties broken by time. I kept up with the posse up to control 1, then they took off and I started from 1 to 2 on my own. My only strategy was to keep to the compass bearing as precisely as possible and to start looking all around me when the land started to slope down and I felt that I had gone the right distance. Surprisingly, this worked. I then set out to the shore of the lake between 2 and 3, also on a bearing. When I found the shore, I started following it left to the pathway between the lakes. By the time I found the pathway, there were people coming up behind me to the pathway from the other side. That group soon caught up with me and helped me find 3. I followed them to 4, then we all got a bit lost on the way to 5, but eventually re-located and found it. We then found 6 without too much trouble and then 7. Then the rest of the group split off to go to 12 (the last control), and I was again by myself. I then considered where to go next. I figured that people were going to fall into two categories: those who would get all 12 and those who wouldn't. I suspected that I could never catch up to those in the former category, but that with a little perseverance I could get more controls than everyone in the latter. I suspected that no one was going to get 11 controls (it made no sense to skip just one control) and that very few would get 10. Furthermore, even though it was hopeless for me to try to get from 7 to 10 directly through the woods, I realized that I could just follow a trail all the way around to both 10 and 11. So I cut to the trail and carefully noted all of its turns until I knew I had to be next to 10. Then I dove into the woods, got 10, went back to the trail and followed it back to 11, where I did the same exact thing. I then went back to that same trail, followed it as close as I could to 12, and got 12. When I finished, I found out that I had been right - other than me, no one got either 10 or 11 controls and the times for people who got 12 controls were all better than mine. So I had no hope of doing better than any of the 12-control people and got just the right number of controls to do better than everyone else. I was feeling very clever and pleased with myself, indeed.

Friday Sep 5, 2014 #

7 AM

strength (arms) 5:00 [1]

2 x 8 pull-ups
12 PM

(rest day)

Driving to Pawtuckaway training camp with KPop.

Thursday Sep 4, 2014 #

6 PM

running hills (stadium steps) 32:56 [3] +1115ft
ahr:154 max:171 slept:8.0 shoes: Saucony Guide #1 green

34 times up and down the stadium steps at SBU.

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

stretching (legs) 4:00 [0]

After the session.

Wednesday Sep 3, 2014 #

7 AM

strength (arms) 5:00 [1]

2 x 8 pull-ups. Knees and the surrounding ligaments a little sore and unsteady.
6 PM

running (sandy forest trails) 45:47 [3] 5.4 mi (8:29 / mi)
ahr:151 max:160 slept:7.0 shoes: Saucony Guide #1 green

Lower back was hurting less today during the run than during yesterday's run. I believe that both the lower back pain and the unsteadiness in the knees over the past couple of days were the result of running on the inferior surface of the Juniper Valley Park track, which is soft and rubbery - unlike the SBU track, which is firm and gritty.

stretching (legs) 12:00 [0]

7 minutes before the run, 5 minutes afterwards.

Tuesday Sep 2, 2014 #

6 PM

running (sandy forest trails) 46:43 [3] 5.4 mi (8:39 / mi)
ahr:153 max:165 slept:8.5 shoes: Saucony Guide #1 green

Lower back was bothering me during the run again, for no reason that I can tell. Hopefully, that pain is not coming back.

stretching (legs) 10:00 [0]

5 minutes before, 5 minutes after the run.

Monday Sep 1, 2014 #

7 AM

strength (arms) 8:00 [1]

3 x 7 pull-ups.
1 PM

running intervals (track) 18:55 [3] 2.98 mi (6:21 / mi)
slept:8.5 shoes: Saucony Guide #1 green

6 x 800 m at the Juniper Valley Park track in Queens. The goal was to have each split as close as possible to 3:10. Actual splits:
Walked one loop between the intervals.

biking (city) 46:00 [1] 5.8 mi (7.6 mph)
shoes: Schwinn Mesa Runner bicycle

Between home and track:

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