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Training Log Archive: Misha

In the 7 days ending May 24, 2015:

activity	#	time	miles		km		+ft
Orienteering	4	5:27:19	15.91	(20:35)	25.6	(12:47)	4669	70c
running	3	1:24:15	9.49	(8:53)	15.27	(5:31)	1919
strength	6	1:00:00
elliptical	1	1:00:00
soccer	1	1:00:00
ultimate	1	40:12	2.57	(15:39)	4.14	(9:43)	3
Total	16	10:31:46	27.97		45.01		6591	70c
[1-5]	16	10:26:39

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Sunday May 24, 2015 #

Event: WCOC Pond Mountain

7 AM

Note

Day two of the training camp. This day's exercises by Alex et al.

10 AM

Orienteering (setting markers) 47:22 * 3.8 km (12:28 / km) +712ft 9:42 / km
ahr:116 max:150 4c shoes: Icebug Acceleritas #2

For the "look-wide" and memory-O exercises later in the day.

Orienteering race (local meet) 1:16:44 *** 6.8 km (11:17 / km) +1260ft 8:48 / km
ahr:136 max:165 15c shoes: Icebug Acceleritas #2

WCOC meet, red course.

4 PM

Orienteering (look-wide) 49:02 *** 3.9 km (12:34 / km) +791ft 9:36 / km
ahr:134 max:163 15c shoes: Icebug Spirit #1

The opposite of the tunnel exercise - the legs between the first several controls were relatively short, but the areas along the straight lines between the controls were blanked out, with all other areas of the map still there. We thus had an opportunity to practice relying on terrain features that were somewhat off the straight line between the markers, even if the optimal route choice was pretty much along that straight line. After the first several controls, none of the map was blanked out, so we could just orienteer using our newly-practiced look-wide skills.

Orienteering (memory-O) 34:53 **** 2.5 km (13:57 / km) +794ft 9:24 / km
ahr:131 max:160 6c shoes: Icebug Spirit #1

One of the most satisfying specific-skills trainings I can remember. Each of the streamers had a map segment attached, showing nothing but the next leg of the course on a super large-scale map. On the way to the first marker, it really didn't seem like I was going to find any of them, but in the end I found them all. Had to re-trace my steps back to a previous marker only once.

Red - Splits

Saturday May 23, 2015 #

7 AM

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

Note

Day one of the awesome multi-club training camp. This day's exercises by Kseniya et al.

11 AM

Orienteering (O-intervals) 1:02:12 *** 4.3 km (14:28 / km) +679ft 11:40 / km
ahr:122 max:163 16c shoes: Icebug Spirit #1

At Mountain Lakes Park in North Salem, NY. This forest is beautiful and relatively open, but its features seem subtle and feel subtly mapped - so I had to read the map very carefully. I did not do so on the way to the first marker, but after circling the marker blindly for quite some time, learned my lesson. Proceeded more carefully and consequently with less error the rest of the way.

1 PM

Orienteering (practice) 57:06 *** 4.3 km (13:17 / km) +433ft 11:31 / km
ahr:127 max:162 14c shoes: Icebug Spirit #1

At Westmoreland Sanctuary in Mt. Kisco, NY. This forest felt physically quite rough after Mountain Lakes, with prickly things and sharpish rocks everywhere :-). Also, I had to run the course before any but the last two markers were set, which added to the navigational challenge.

2 PM

running warm up/down (forest trails) 8:56 [3] 0.93 mi (9:36 / mi) +253ft 7:38 / mi
ahr:147 max:162 shoes: Icebug Spirit #1

Back to the parking lot from the finish at Westmoreland.

Friday May 22, 2015 #

6 AM

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

4 PM

ultimate (sprint practice) 40:12 2.57 mi (15:39 / mi) +3ft 15:37 / mi
ahr:122 max:165 shoes: Nike cleats

Came out onto the field before anyone else to do the following. Found a straight line drawn on the grass. Positioned myself at one end of the line and aimed to throw the disc as far as possible along the line. When the disc landed, sprinted to it, touched it, sprinted back to the point of origin, sprinted back to the disc, picked it up, sprinted back to the origin. Repeated the above-mentioned process 23 times.

5 PM

soccer (pick-up) 1:00:00 [2]
shoes: Nike cleats

We switched from lacrosse goals to real soccer goals in the middle of the game. This was challenging for me, as I am not very good at defending the goal when I have to use my hands in addition to my feet. However, this was an important learning experience for me.