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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending May 25, 2015:

activity # timemileskm+ft
  Orienteering5 6:52:36 23.94(17:14) 38.52(10:43) 564365 /135c48%
  running4 1:29:59 9.99(9:00) 16.08(5:36) 1982
  elliptical1 1:00:00
  soccer1 1:00:00
  strength5 50:00
  ultimate1 40:12 2.57(15:39) 4.14(9:43) 3
  Total16 11:52:47 36.5 58.74 762865 /135c48%
  [1-5]16 11:47:36

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TuWeThFrSaSuMo

Monday May 25, 2015 #

7 AM

Note

Day three of the training camp. Exercises by Becky et al.
10 AM

running warm up/down 5:44 [2] 0.81 km (7:04 / km) +62ft 6:20 / km
ahr:121 max:129 shoes: Icebug Acceleritas #2

Orienteering (sprint practice) 12:58 intensity: (14 @1) + (2:44 @2) + (4:50 @3) + (3:17 @4) + (1:53 @5) ** 1.82 km (7:07 / km) +138ft 6:23 / km
ahr:152 max:177 spiked:9/9c shoes: Icebug Acceleritas #2

Practicing law 1 of sprints: "read everything to the first control". I ran each leg as hard as I could, but stopped at each control and knelt down with the map on the ground, to catch my breath and to clear my mind. I was then ready to take in all the features on the way to the next control.

Orienteering (sprint practice) 12:33 intensity: (10 @1) + (23 @2) + (4:46 @3) + (5:40 @4) + (1:34 @5) 2.1 km (5:59 / km) +148ft 5:24 / km
ahr:158 max:173 spiked:6/6c shoes: Icebug Acceleritas #2

Practicing the second law of sprints: "smooth lines". The rule was that we could only run on pavement - not on grass or through the woods (that is, only on surfaces mapped in parking-lot color, not anywhere mapped as white, yellow or green). This rule made for excellent practice of the second law of sprints, as it made it that much more obvious when my turns were too sharp and when I was accelerating or decelerating too much in general.

Orienteering (sprint practice) 8:53 intensity: (1 @1) + (48 @2) + (2:04 @3) + (4:20 @4) + (1:40 @5) ** 1.5 km (5:55 / km) +82ft 5:28 / km
ahr:159 max:175 spiked:10/10c shoes: Icebug Acceleritas #2

Practicing the third law of sprints: "raise your vision". The goal was to look up at the beginning of each leg and see the junction we were aiming for.

Orienteering 17:36 intensity: (29 @1) + (46 @2) + (3:58 @3) + (5:50 @4) + (6:33 @5) ** 2.6 km (6:46 / km) +154ft 6:12 / km
ahr:161 max:176 spiked:12/12c shoes: Icebug Acceleritas #2

Practicing the fourth law of sprints: "read the whole leg". This time the goal was to pre-read the next leg in its entirety before running it, so as to avoid traps - i.e., areas we cannot run through or are not allowed to run through.

Orienteering 14:44 intensity: (37 @1) + (1:09 @2) + (3:14 @3) + (4:48 @4) + (4:56 @5) ** 2.1 km (7:01 / km) +249ft 5:56 / km
ahr:159 max:178 spiked:11/11c shoes: Icebug Acceleritas #2

Race prologue practice (prologue variant 1 of 3).

Orienteering 18:33 intensity: (4 @0) + (34 @1) + (9 @2) + (1:40 @3) + (6:00 @4) + (10:06 @5) ** 2.8 km (6:38 / km) +203ft 5:58 / km
ahr:167 max:180 spiked:17/17c shoes: Icebug Acceleritas #2

Racing practice.
C • Wow 3

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 intensity: (51 @0) + (16:54 @1) + (21:23 @2) + (8:14 @3) * 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 intensity: (7 @0) + (2:57 @1) + (43:17 @2) + (26:40 @3) + (3:43 @4) *** 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 intensity: (1:21 @1) + (29:08 @2) + (17:11 @3) + (1:22 @4) *** 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 intensity: (3:41 @1) + (20:10 @2) + (10:53 @3) + (9 @4) **** 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 intensity: (4:08 @0) + (13:58 @1) + (25:58 @2) + (16:52 @3) + (1:16 @4) *** 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 intensity: (1 @0) + (7:52 @1) + (36:15 @2) + (12:34 @3) + (24 @4) *** 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 intensity: (15:52 @1) + (10:54 @2) + (12:50 @3) + (36 @4) 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.

Thursday May 21, 2015 #

6 AM

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

6 PM

running (sandy forest trails) 45:19 [3] 5.56 mi (8:09 / mi) +82ft 8:02 / mi
ahr:142 max:165 shoes: Saucony Guide #3 blue-green

The maximum heart rate reading was almost certainly incorrect.

Wednesday May 20, 2015 #

6 AM

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

6 PM

running hills (treadmill) 30:00 [4] 3.0 mi (10:00 / mi) +1585ft 6:40 / mi
ahr:162 max:171 shoes: Saucony Guide #3 blue-green

Pretty sure this is better hill training than the stadium steps. Safer, average heart rate is higher.

Tuesday May 19, 2015 #

8 AM

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

6 PM

elliptical 1:00:00 [3]
ahr:141 max:151 shoes: Saucony Guide #3 blue-green

Accidentally erased the rpm before noting the number.

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