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

Training Log Archive: Misha

In the 7 days ending Nov 10, 2014:

activity # timemileskm+ft
  running4 3:15:37 19.92 32.06 2733
  biking2 1:49:00 18.0(9.9/h) 28.97(15.9/h)
  soccer1 1:14:42
  strength7 1:10:00
  stretching2 18:00
  Total13 7:47:19 37.92 61.03 2733
  [1-5]13 7:29:19

«»
1:45
0:00
» now
TuWeThFrSaSuMo

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.

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 
7 AM

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

2 x 10 close grip
2 x 10 wide grip
9 AM

biking (spinning class) 49:00 [4] 12.0 mi (14.7 mph)
ahr:160 max:166

Spinning class at the gym in Queens. I liked it, though next time I do need to make sure I raise the handle bars more, in order to reduce the strain on the lower back.

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

To the gym and back.

Friday Nov 7, 2014 #

8 AM

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

2 x 10 close grip
2 x 10 wide grip
5 PM

soccer (grass field) 1:14:42 [2]
ahr:129 max:165 shoes: Nike cleats

More soccer with the physicists at SBU. The lights at the stadium are so bright and so high, that there's enough light for us to play on a random piece of grass just outside said stadium. Played OK, could have played better. Some instincts are returning: a few decent passes up the field, some good stops. Did miss a few balls that shouldn't have gone through.

Thursday Nov 6, 2014 #

6 AM

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

2 x 10 close grip
2 x 10 wide grip
7 PM

Note

An outing in New York City with my genetic anthropologist colleagues from Stony Brook. We went to see Hadza: the Last of the First, a documentary about an ancient hunter-gatherer tribe trying to survive in the midst of modern-day Tanzania. Lots of fun, not too cold in the city yet.

Wednesday Nov 5, 2014 #

6 AM

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

2 x 10 close grip
2 x 10 wide grip
3 PM

running (sandy forest trails) 46:33 [3] 5.56 mi (8:22 / mi) +82ft 8:15 / mi
ahr:148 max:157 shoes: Icebug Acceleritas #1

It is interesting to note how much my gait changes when I switch from running shoes to o-shoes on my usual trail. I start favouring toe strike instead of heel strike and my steps become shorter and quicker. It reminds me of running barefoot.

stretching (legs) 10:00 [0]

5 minutes before, 5 after the run.

Tuesday Nov 4, 2014 #

6 AM

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

2 x 10 close grip
2 x 10 wide grip
Figured out that I just need to grip the bar a bit off-center to the left in order to correct the un-evenness caused by my right-handedness.
3 PM

running (sandy forest trails) 44:15 [3] 5.56 mi (7:58 / mi) +82ft 7:51 / mi
ahr:156 max:166 shoes: Saucony Guide #2 silver

stretching (legs) 8:00 [0]

4 minutes before, 4 after the run.

« Earlier | Later »