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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BorisGr

In the 7 days ending Oct 31, 2016:

activity # timemileskm+m
  Cross-Training4 2:27:00
  PT4 2:00:00
  Orienteering2 1:29:46 2.49 4.0
  Running1 10:00
  Total7 6:06:46 2.49 4.0

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Monday Oct 31, 2016 #

Cross-Training 30:00 [1]

PT 30:00 [1]

Sunday Oct 30, 2016 #

Orienteering 50:00 [1]

Today was the fall training day for the Mid-Atlantic Junior Regional Team.

With the help of guest coach Alex, I think the day was a success. We had six juniors, including Kirsten, who traveled all the way from PA to attend.

The first part of the AM training was a control pick, to get the juniors thinking about map reading, control exit angles, and get them used to the map. We met up at the end of the control pick and split up into two groups. In each group, people took turns leading a leg and talking out loud about what they were doing for that leg. I was impressed with how well my orienteered and thought about route selection and execution.

After a short break, the juniors went and ran their courses at the regular QOC meet. I asked them to run courses that would take them under an hour, and to try to run those courses at racing speed. As a result, our juniors had the top two results on yellow and the top two on orange. It is good for them to sometimes run their age classes and practice orienteering at speed, rather than always running up and just trying to complete their courses.

This was followed by lunch and a discussion about the courses.

After a short break, we explained the next exercise and sent the juniors back out into the woods. This was a handrail and attack point training. Each leg was meant to be run along a fairly solid handrail (or combination of handrails) to a distinct attack point, where a control was hanging. From there, the goal was to be very precise with the attack to the actual control, which only had a streamer.

Alex and I went out into the woods and spent some time watching the juniors before picking up some flags.

We finished up with a debrief of what went well and what didn't, as well as a discussion of takeaways from the training day.

It was so much fun to work with this great group of enthusiastic and talented juniors with great attitudes!! And a huge thank you to everyone who helped: coach Alex, lunch supervisor Alli, control collector Vido, control hangers Kevin and Hannah, and all the parents who lent me their kids for the day.

Saturday Oct 29, 2016 #

Orienteering 39:46 [3] 4.0 km (9:57 / km)
shoes: VJ Supra Fall 2015

This week's test run was the QOC Night-O at Hemlock Overlook.

With the excellent help of Alex, Kevin, and Hannah, Alli and I spent the morning putting out streamers for my junior training and water for Alli's white and yellow courses. After some food and games at K&H's, all but Alli headed back out to Hemlock Overlook to run the short advanced course at the night-O.

My run went fairly well. It was a lot of fun running through the woods at night, finding controls. I ran well for about 20 minutes, and was only 30 seconds down on Kevin at that point. After that I started to get tired, and was hesitant attacking a couple of controls on vague hillsides before completely losing it on my attack to the last control. I climbed up out of the trail and did not understand the contours. First turned the wrong way to relocate, and then finally came back, losing 2 minutes.

Afterwards we walked the scare-O that was organized by Kathleen Lennon. It was really fun, and the kids and adults (and canines) planted along the course to scare orienteers did an excellent job!

Friday Oct 28, 2016 #

Cross-Training 45:00 [2]

Morning elliptical with my friend Marty. Taking a day off from PT, I think, as I am feeling a bit run-down.

I've been quietly trying to get a handle on my weight since it ballooned to 196 pounds due to inactivity post-surgery. I am down to 185 this week, which is definite progress. Would be nice to get to 180 by the end of the year, and ideally 175 next spring.

Thursday Oct 27, 2016 #

Cross-Training 35:00 [2]

Elliptical at work.

PT 25:00 [1]

Wednesday Oct 26, 2016 #

Cross-Training 37:00 intensity: (21:00 @1) + (16:00 @4)

Morning elliptical intervals, 4x4 minutes.

PT 30:00 [1]

A nearly full set at home, with Barney's help.

Tuesday Oct 25, 2016 #

Running 10:00 [2]

I ran on the treadmill during my PT appointment while Robert filmed me.

PT 35:00 [1]

PT appointment with Robert. We looked at the film of me running on the treadmill. We both agreed that it looked better than the previous time, four weeks ago. Still a long way to go, but at least the trend is positive. I will test out running 1-2 times a week for the next couple of weeks to see how the body reacts.

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