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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Oct 27, 2014:

activity # timemileskm+ft
  Orienteering2 3:00:05 11.37(15:50) 18.3(9:50) 255937 /46c80%
  running2 2:00:00 14.0(8:34) 22.53(5:20) 2615
  elliptical1 1:00:00
  tai chi2 51:00
  strength6 48:00
  jogging1 37:00 3.0(12:20) 4.83(7:40)
  Total13 8:16:05 28.37 45.66 517437 /46c80%
  [1-5]11 7:25:05

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TuWeThFrSaSuMo

Monday Oct 27, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10.

Sunday Oct 26, 2014 #

9 AM

Orienteering race (A-meet) 1:25:15 [3] **** 9.3 km (9:10 / km) +1214ft 7:39 / km
ahr:145 max:171 spiked:18/22c shoes: Icebug Acceleritas #2

Love the Lakes A-meet. Blue course, day 2. Mostly, just a clean, enjoyable run. Almost made a big mistake very similar to that of the previous day's. Specifically, got confused coming up to one of the last controls (number 19), when the brain was low on oxygen. This time, however, immediately went to a solid attack point (corner of the yellow field on the left) and lost relatively little time. Other controls I didn't quite spike were 5, 12 and 14.

Blue Day 2 - Splits

Saturday Oct 25, 2014 #

Event: HVO/WCOC A-event "Love The Lakes"
 
11 AM

Orienteering race (A-meet) 1:34:50 [3] **** 9.0 km (10:32 / km) +1345ft 8:35 / km
ahr:156 max:180 spiked:19/24c shoes: Icebug Acceleritas #2

Love the Lakes A-meet. Blue course, day 1. A curve in the road was too vague of an attack point for 4, which was part of the reason I was first looking for the control one hill too far. Going to 8, ended up off the map to the right of the control. Came back to the map on the trail that's right next to 8 and found the control by checking all the little hills along the trail. Then was moving really well for a while, until the leg from 20 to 21. The brain was quite low on oxygen at that point, so I should have just attacked from a corner of the building on the left. Instead, tried going straight for the control and ended up running all around the cliffs in its vicinity. Finally found it from the building anyway. Lost at least 10 minutes this way, which cost me at least one place (both on that day and overall). Smaller mistakes on 14 and 22.

Blue Day 1 - Splits

Friday Oct 24, 2014 #

6 AM

strength (pull-ups) 8:00 [1]
(rest day)

3 x 10

Thursday Oct 23, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10
11 AM

tai chi 21:00 [0]

3 sets of the regular form, about 7 minutes each.
12 PM

strength (push-ups) 8:00 [1]

100.
4 PM

running (treadmill with map) 1:00:00 [3] * 6.5 mi (9:14 / mi) +1030ft 8:02 / mi
ahr:143 max:157 shoes: Saucony Guide #2 silver

Map memorization exercise while running on a treadmill, with the map from the day 2 blue course of the West Point meet this past spring. The goal was to memorize each leg of the course and then to repeat the leg to myself in its entirety.

Wednesday Oct 22, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10
8 AM

tai chi 30:00 [0]

2 sets of the regular form, about 8 minutes each. Separate exercises before and between the sets.
4 PM

elliptical (backwards) 1:00:00 [2]
shoes: Saucony Guide #2 silver

Going backwards (with the toes pointing up when the feet go forward) on the elliptical. 6800 strides. Resistance and incline both at level 10.

Tuesday Oct 21, 2014 #

7 AM

strength (pull-ups) 8:00 [1]

3 x 10
1 PM

jogging warm up/down (sidewalk with lights) 37:00 [2] 3.0 mi (12:20 / mi)
shoes: Saucony Guide #2 silver

running (treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi) +1585ft 6:40 / mi
ahr:155 max:163 shoes: Saucony Guide #2 silver

At the gym in Queens. The place is well ventilated and there weren't too many people at 2 PM, so my body's cooling system was sufficiently efficient at getting rid of the massive amounts of heat I was generating.

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