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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending Mar 23, 2015:

activity # timemileskm+ft
  running4 3:13:40 23.12(8:23) 37.21(5:12) 794
  Orienteering2 2:55:35 11.37(15:26) 18.3(9:36) 229746 /53c86%
  strength4 40:00
  stretching2 19:00
  Total10 7:08:15 34.49 55.51 309146 /53c86%
  [1-5]10 6:48:58

» now

Monday Mar 23, 2015 #

6 AM

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

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.

Sunday Mar 22, 2015 #

10 AM

Orienteering race (A-meet) 1:19:00 [3] *** 9.2 km (8:35 / km) +820ft 7:34 / km
ahr:153 max:183 spiked:23/26c shoes: Icebug Acceleritas #2

Blue, day 2 at Fox Chaser. Forgot to check the number for control 2. Was kicking myself mentally for that on the way to 3 and took the wrong turn at one of the trail intersections as a result. Biggest mistake was on 6, where I did not pick a solid enough attackpoint and did not take a good enough bearing as I headed up the slope into the green. As a result, had to traverse the briar-covered slope a couple of times in searching for the cliff with the control. A similar problem on the way to 11: did not keep to my bearing well enough through the green, popped up too far south at the river and had to follow the river north to get the control. Got a bit dis-oriented coming out of 22 and headed in the direction opposite of the correct direction for a few seconds before realizing my mistake. Overall, ran harder than I did the day before, probably closer to the optimal pace.

stretching (legs) 10:00 [0]

Saturday Mar 21, 2015 #

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.

Friday Mar 20, 2015 #

9 AM

(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]

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.

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