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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Misha

In the 7 days ending Nov 28, 2015:

activity # timemileskm+ft
  Orienteering4 5:56:16 14.14(25:12) 22.75(15:40) 602065 /77c84%
  elliptical2 3:00:00
  running4 1:00:18 5.67(10:38) 9.13(6:36) 778
  strength5 47:00
  rowing1 25:13 3.73(8.9/h) 6.0(14.3/h)
  Total12 11:08:47 23.53 37.88 679865 /77c84%
  [1-5]11 11:01:15
averages - sleep:7.3

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Saturday Nov 28, 2015 #

10 AM

Orienteering 36:25 intensity: (3:25 @1) + (15:25 @2) + (12:23 @3) + (4:42 @4) + (30 @5) *** 1.9 km (19:10 / km) +568ft 13:10 / km
ahr:138 max:170 spiked:11/12c shoes: VJ Falcon studs #1

Control pick west of Tiorati circle parking lot. Ran with Sagi part of the way.

Orienteering 1:54:42 intensity: (9:09 @1) + (46:56 @2) + (39:15 @3) + (17:07 @4) + (2:15 @5) ***** 6.1 km (18:48 / km) +1903ft 12:45 / km
ahr:139 max:175 spiked:10/16c shoes: VJ Falcon studs #1

Contour-only exercise north-west of the Tiorati parking lot. For a while, just ran along the straight line between the controls, noting how I was crossing the contours. This worked for a while, until I hit the green. At that point, I had to deviate from the straight line, which made navigation considerably more challenging. Whenever I wasn't certain that I had found a control location correctly, I attacked it from several directions. When I saw that two or more times I ended up at the same feature, I was satisfied and moved on.

Orienteering 1:26:55 intensity: (1:58 @1) + (21:01 @2) + (42:18 @3) + (21:05 @4) + (33 @5) *** 6.8 km (12:47 / km) +1155ft 10:09 / km
ahr:148 max:170 spiked:11/12c shoes: VJ Falcon studs #1

Route Choice exercise west of the Tiorati Circle parking lot. I did OK, considering that, historically, route choice has not been my strongest suit. Ian gave me advice to focus on execution immediately prior to the start. This helped a lot.

running 4:34 intensity: (3:18 @2) + (1:16 @3) 0.47 mi (9:38 / mi)
ahr:137 max:149 shoes: VJ Falcon studs #1

Jog back to the Tiorati circle parking lot.

Friday Nov 27, 2015 #

10 AM

Orienteering 39:51 intensity: (16 @1) + (11:09 @2) + (21:19 @3) + (6:40 @4) + (27 @5) *** 2.5 km (15:56 / km) +443ft 12:33 / km
ahr:147 max:171 spiked:16/19c shoes: VJ Falcon studs #1

Jordan lead us to the start of this control pick exercise north-east of Lake Askoti. I started first. Jordan and Peter Z passed me around the middle of the course, I kept going.

running 17:40 [2] 1.2 mi (14:43 / mi)
ahr:124 max:164 shoes: VJ Falcon studs #1

Ran over to the 6-pointed star exercise and back. Peter and I discovered there were no markers set on the exercise, decided not to do it.
1 PM

running 13:04 intensity: (2:47 @1) + (6:34 @2) + (3:38 @3) + (5 @4) 0.72 mi (18:15 / mi) +604ft 10:09 / mi
ahr:127 max:160 shoes: VJ Falcon studs #1

A jog over to the start of the middle course exercise.

Orienteering 51:21 intensity: (9 @1) + (9:37 @2) + (18:30 @3) + (18:44 @4) + (4:21 @5) *** 3.6 km (14:16 / km) +1578ft 8:33 / km
ahr:153 max:173 spiked:12/13c shoes: VJ Falcon studs #1

Middle course north-west of Lake Kanawauke. Peter Z caught up to me as I was looking for 3. We then ran together much of the way.

Thursday Nov 26, 2015 #

8 AM

Note

Awesome Thanksgiving training camp organized by the HVO crew. A highlight was Ian's fearless attempt to get everyone into a game of Mafia. This he somehow managed, despite loud protestations from some of the other players that the game was insufferably boring :-).
2 PM

Orienteering 27:02 intensity: (32 @0) + (9:33 @1) + (13:42 @2) + (3:02 @3) + (13 @4) *** 1.85 km (14:37 / km) +374ft 11:10 / km
ahr:115 max:161 spiked:5/5c shoes: VJ Falcon studs #1

Kseniya's attackpoint exercise at Mountain Lakes. Ching-Hua and I made sure we identified each attack point correctly, then quickly found the marker close by.

Wednesday Nov 25, 2015 #

6 AM

strength (pull-ups) 10:00 [1]
slept:8.5

12 PM

elliptical 1:00:00 [2]
ahr:128 max:137 shoes: Saucony Guide #3 blue-green

53 rpm.

Tuesday Nov 24, 2015 #

6 AM

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

Note
slept:6.0

Now that it's clear that I am unlikely to have a paying job starting in January, my spot in Jackson Heights is being taken up by people who, presumably, have more money than I do. This news comes just in time for the holiday season, when it's getting nice and cold and dark outside. If anyone knows of any lucrative physics teaching opportunities in the New York City area, please let me know.
8 AM

strength (ankles) 7:00 [0]

6 x 10 circular, 3 x 10 back and forth, 4 x 10 one leg.

Monday Nov 23, 2015 #

7 AM

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

12 PM

rowing tempo (indoor rower) 20:13 [3] 5.0 km (14.8 kph)
ahr:145 max:158 shoes: Adidas Samba

The goal was to keep the cadence at 33 spm and/or the running split at 2 min / 500 m for the 5 K distance at damper level 5.

rowing warm up/down (indoor rower) 5:00 [2] 1.0 km (12.0 kph)
shoes: Adidas Samba

running tempo (treadmill) 20:00 [3] 3.0 mi (6:40 / mi) +157ft 6:21 / mi
shoes: Adidas Samba

running warm up/down (treadmill) 5:00 [2] 0.28 mi (17:51 / mi) +16ft 16:54 / mi
shoes: Adidas Samba

Sunday Nov 22, 2015 #

7 AM

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

12 PM

elliptical long 2:00:00 [2]
ahr:136 max:153 shoes: Saucony Guide #3 blue-green

First hour 52 rpm, second hour 50 rpm. Lots of European soccer on the TV. First, Rennes vs. Bordeaux. A couple of fearless saves by the Rennes goalie towards the end. Overall, though, both teams played really dirty, as if they were trying to injure each other on purpose. Poetic justice was served with a 2:2 draw. Then some skillful teamwork by Barcelona vs Real Madrid. It was good to see them win at 4:0 and avoid getting carded in the process. In the end, a bit of the more relaxed Juventus vs AC Milan.

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