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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Mar 29, 2015:

activity # timemileskm+ft
  Orienteering3 4:11:27 12.41(20:16) 19.97(12:35) 292066c
  running4 2:45:45 16.18(10:15) 26.04(6:22) 2480
  strength4 40:00
  stretching1 20:00
  Total11 7:57:12 28.59 46.01 540066c
  [1-5]11 7:37:12

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

10 AM

Orienteering race (middle) 1:01:50 [3] *** 4.6 km (13:27 / km) +820ft 10:34 / km
ahr:142 max:176 21c shoes: Icebug Spirit #1

Navigation felt a little stronger than yesterday, but still pretty weak. This time had to approach control 3 from a bunch of different directions before finding it.

stretching (legs and arms) 20:00 [0]

Before the race.

Middle - 11 M-20 12 Blue - Splits

Saturday Mar 28, 2015 #

11 AM

Orienteering race (long) 2:43:18 [2] *** 12.0 km (13:37 / km) +1804ft 11:04 / km
ahr:136 max:171 17c shoes: Icebug Spirit #1

A remarkably weak performance, especially in the navigational sense. Sort of wandered all around control 2, totally lost. Did OK after that.

Long - 12 Blue - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
12 PM

running (forest with map) 24:38 intensity: (10:04 @1) + (14:34 @2) 1.31 mi (18:47 / mi) +335ft 15:08 / mi
ahr:112 max:137 shoes: Icebug Spirit #1

A jog around the model map for the Flying Pig with Boris. Chilly.
4 PM

Orienteering race (urban sprint) 26:19 [4] ** 3.37 km (7:48 / km) +295ft 6:53 / km
28c shoes: Icebug Acceleritas #2

Very fun sprint course.

Sprint - 11 M-20 12 M-21 - Splits

Thursday Mar 26, 2015 #

5 AM

running hills (treadmill) 45:00 [3] 3.75 mi (12:00 / mi) +1982ft 8:00 / mi
ahr:144 max:154 (sick) shoes: Saucony Guide #3 blue-green

Cranked the treadmill incline up to 10%, with the goal of simulating the steepness expected on the middle course this coming Sunday. Also, from time to time, was glancing at a sprint map from a WCOC meet on a school campus last year, with the goal of mentally preparing myself for the sprint this coming Friday.
7 PM

strength 10:00 [1]

Wednesday Mar 25, 2015 #

6 AM

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

Tuesday Mar 24, 2015 #

6 AM

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

6 PM

running (forest trails) 47:19 [3] 5.56 mi (8:31 / mi) +82ft 8:24 / mi
ahr:141 max:153 (sick) shoes: Icebug Acceleritas #1

Did my best to breath the cold air in through the nose, knowing that this warms up the air and has potential to prevent me from getting more sick.

Monday Mar 23, 2015 #

6 AM

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

5 PM

running (forest trails) 48:48 [2] 5.56 mi (8:47 / mi) +82ft 8:39 / mi
ahr:137 max:162 shoes: Icebug Acceleritas #1

Slowish recovery run around the lake. Almost all the snow and ice are gone from the trails. Saw a deer, some ducks and a friendly person with two dogs. Forecast is showing a doubling of temperature as measured in degrees of Celcius over the next three days: 4 C tomorrow, 8 C on Wednesday, 16 C on Thursday.
C • Trend 2

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