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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending Mar 27, 2015:

activity # timemileskm+ft
  Orienteering3 3:21:54 13.47(15:00) 21.67(9:19) 259246 /81c56%
  running4 2:45:45 16.18(10:15) 26.04(6:22) 2480
  strength4 40:00
  stretching1 10:00
  Total11 6:57:39 29.65 47.71 507246 /81c56%
  [1-5]11 6:47:39

» now

Friday Mar 27, 2015 #

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.

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]

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.

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