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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Mar 21, 2015:

activity # timemileskm+ft
  Orienteering2 3:34:45 10.63(20:13) 17.1(12:34) 226430 /37c81%
  running4 3:15:01 23.12(8:26) 37.21(5:14) 794
  strength5 50:00
  stretching1 9:00
  Total11 7:48:46 33.75 54.31 305830 /37c81%
  [1-5]11 7:39:29

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Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
11 AM

Orienteering race (A-meet) 1:36:35 [2] *** 9.1 km (10:37 / km) +1476ft 8:31 / km
ahr:132 max:169 spiked:23/27c shoes: Icebug Spirit #1

Blue, day 1 at the Fox Chaser. The biggest mistake was on control 9, where I checked all the rootstocks in the area before finding the right one. Failure to read the map and the terrain accurately in getting to controls 1 and 2 was just me not getting into the map fast enough. Somewhat poor route choice (not enough trail) and slow execution resulted in a slow split on control 8. In general, the terrain at this first meet of this spring season was much less technical than that at the first meet of last spring season (which was the West Point meet), so I probably was a bit too cautious and ran a little too slowly this time.

Day 1 - Blue - Splits

Friday Mar 20, 2015 #

9 AM

Note
(rest day)

At a conference at the Institute for Advanced Study in Princeton, NJ. Very unique and interesting general topic: using genetic data to augment written and archaeological record to study human history. Lots of conceptual and methodological difficulties associated with this, but the participants were a bunch of excellent scientists and historians who seem to be dealing with these difficulties admirably in their research. Collaboration and give-and-take between the geneticists and the historians was a central theme. I enjoyed listening to all the talks and chatting with many of the participants quite a bit.

Thursday Mar 19, 2015 #

6 AM

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

12 PM

running (treadmill with map) 1:00:00 [3] 7.0 mi (8:34 / mi) +367ft 8:10 / mi
ahr:136 max:150 shoes: Saucony Guide #3 blue-green

With the map of the second half of the September 21, 2014 SVO Stumble (Adams Creek). Hopefully will be relevant for the Fox Chaser this weekend. Same memory exercise as before: try to memorize a leg, then repeat it to myself in its entirety without looking at the map.

Wednesday Mar 18, 2015 #

6 AM

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

3 PM

running intervals (treadmill) 38:00 intensity: (17 @0) + (20 @1) + (17:18 @2) + (6:22 @3) + (12:06 @4) + (1:37 @5) 5.0 mi (7:36 / mi) +262ft 7:14 / mi
ahr:143 max:171 shoes: Saucony Guide #3 blue-green

4 x 0.75 mile @ 10 mph. 0.5 mile jog @ 6 mph between intervals, 0.25 mile warm up and cool down before and after the session.

stretching (legs) 9:00 [0]

The same routine I did before and after runs in the fall of last year.

Tuesday Mar 17, 2015 #

6 AM

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

5 PM

running (forest trails) 46:52 [3] 5.56 mi (8:26 / mi) +82ft 8:19 / mi
ahr:150 max:170 (sick) shoes: Icebug Acceleritas #1

Stud-less o-shoes were definitely a better choice of footwear than regular trail running shoes on this day.

Monday Mar 16, 2015 #

6 AM

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

5 PM

running (forest trails) 50:09 [3] 5.56 mi (9:01 / mi) +82ft 8:54 / mi
ahr:149 max:164 shoes: Saucony Guide #3 blue-green

Around Blydenburgh lake. Some of the trails are still covered in snow.

Sunday Mar 15, 2015 #

Event: Spring Has Almost Sprung HVO Bare Bones - local event
 
6 AM

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

11 AM

Orienteering (local meet) 1:58:10 [2] *** 8.0 km (14:46 / km) +787ft 12:51 / km
ahr:134 max:161 spiked:7/10c shoes: Icebug Spirit #1

First orienteering training of the season, on the Silvermine map in Harriman. We used permanent course markers there, which George Hawes had vetted back in the fall. I did one of the several courses drawn by Jeremy for this training - the intermediate one. As the permanent course markers were on (always north sides) of trees, I had to be sure to find the feature first, because the marker was not visible from as many directions as usual. I found all the controls on the course, in the correct order, though I did get lost a bit on the way to the first, the fourth and the sixth. Snow on the trails was about ankle deep, off-trail about knee deep. Temperature was above freezing, though - so a bunch of the snow was melting under the snow cover.

intermediate - Splits

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