Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending Feb 14, 2015:

	activity	#	time	miles		km		+ft
	nordic skiing	1	4:08:31	26.26	(9:28)	42.26	(5:53)	3317
	Orienteering	3	3:26:19	10.41	(19:49)	16.76	(12:19)	492	31 /	42c	73%
	running	3	2:23:57	13.14	(10:57)	21.14	(6:49)	2149
	elliptical	1	1:00:00
	strength	3	30:00
	Total	10	11:28:47	49.81		80.17		5958	31 /	42c	73%
	[1-5]	10	11:20:41
averages - sleep:8.3

4:15

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Saturday Feb 14, 2015 #

Event: QOC Prince William Forest Park

10 AM

Orienteering 30:45 * 3.06 km (10:03 / km)
ahr:120 max:159 spiked:4/5c shoes: Icebug Acceleritas #1

Setting out a few of the streamers. Got a little lost trying to find a dot knoll in the middle of an area with lots of different power lines and cabins.

Orienteering 1:14:12 **** 5.0 km (14:50 / km)
ahr:128 max:165 spiked:13/20c shoes: Icebug Acceleritas #1

Thierry Gueorgiou's exercises at the Quantico training camp for US juniors, the most difficult version. Followed Boris and his orienteering for the control picking portion of the exercise. Tripped on a wire and slammed my left shoulder into the ground pretty hard while I was doing that. Did the corridor, window and contour-only portions of the exercise on my own.

2 PM

Orienteering 1:07:59 *** 5.4 km (12:35 / km)
ahr:138 max:171 spiked:5/8c shoes: Icebug Acceleritas #1

The long version of the route choice exercise, with Emma. The original idea of the exercise was for people to pair up and for each orienteer in the pair to do his or her route choice on each leg. Whoever would arrive at each control first would then wait for the other person. This was an excellent idea for other orienteers at the camp, I think: people either formed pairs that were very evenly matched or pairs where one person's job was primarily to teach the other person to orienteer. Neither was the case for Emma and me: she is much better at orienteering than I am; however, it was not her job to teach me. So I think we did the right thing - we ran together, alternating between leading and following. I learned a lot, both by following Emma and by listening to her advice when I was leading.

6 PM

running (forest at night) 49:07 1.55 mi (31:44 / mi) +302ft 26:47 / mi
ahr:98 max:131 shoes: Icebug Acceleritas #2

An aborted effort to do the long night-o course. Lamp ran out of batteries on the way to the first control, just as it started to snow. There was sufficient moonlight to discern when my compass needle was homed in on the bearing and enough light to see the basic contours of the land, so I was able to get back to camp without trouble. Even bumped into the second control by accident, though clearly it was pointless to punch it at that point.

Orienteering (night) 33:23 * 3.3 km (10:07 / km) +492ft 8:15 / km
ahr:130 max:157 spiked:9/9c shoes: Icebug Acceleritas #2

Got back from trying to do the long night-o course. Took a breather. Reminded myself that this was my third ever attempt at night-o and that I was basically able to finish decently during the first two attempts last fall due to sheer luck. Accordingly, replaced the batteries in the lamp and went out on the beginner course. It would have been good to do the next most difficult course afterwards, but the starts were already closed by the time I got back from the beginner course.

Night - Beginner - Splits

Thursday Feb 12, 2015 #

5 AM

running (treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +1847ft 6:51 / mi
ahr:148 max:156 shoes: Saucony Guide #3 blue-green

Wednesday Feb 11, 2015 #

5 AM

running tempo (treadmill) 34:50 4.59 mi (7:35 / mi)
ahr:135 max:154 shoes: Saucony Guide #2 silver

25 minutes at 9 mph with 5 minutes before and 5 minutes after at 5 mph, just like last time. Today, remembering Jesse Owens, an athlete that I have much idolized over the years. He passed away precisely 5 months before I was born, on March 31 of 1980.

7 PM

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

Tuesday Feb 10, 2015 #

5 AM

elliptical 1:00:00 [3]
ahr:149 max:164 slept:8.0 shoes: Saucony Guide #2 silver

Difficulty level 20. 54 rpm. Alternative 5 minutes with arms, 5 minutes without arms, as usual.

7 PM

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

Monday Feb 9, 2015 #

4 AM

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

Sunday Feb 8, 2015 #

11 AM

nordic skiing (classic) 4:08:31 26.26 mi (9:28 / mi) +3317ft 8:27 / mi
ahr:137 max:167 slept:8.5 shoes: Fischer classic skis

At Fahnestock, by myself (though I did run into Vadim Masalkov, Greg Balter and Bernie on the trails). I took a 20 minute break in the middle to eat a couple of apples and drink half a liter of water by the outdoor stove. Watched Declan put some fresh logs in the stove, then headed out to the trails again. The conditions were quite challenging. For the first couple of hours, air temperature was around -1 Celcius, with snow on the trails wet and fluffy. Grip wax felt extremely sticky. Then the temperature rose to about +1 Celcius and it started to snow. This reduced visibility and made gobs of snow stick to the kick zone on the uphills. The two effects contributed to a couple of small, low-speed wipe-outs on my part. Given my level of expertise and my waxing resources, I don't think I could have done better than Toko yellow glide wax and Toko yellow grip wax on top of a couple of coats of Toko base green. The conditions were challenging for everyone on the trails, I think. Tunnel of Love by Dire Straits in my head the entire time, especially towards the end.

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