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Training Log Archive: Misha

In the 7 days ending May 30, 2015:

activity # timemileskm+ft
  Orienteering5 6:14:25 20.95(17:52) 33.72(11:06) 548282 /124c66%
  running4 2:10:32 12.23(10:40) 19.69(6:38) 2293
  elliptical1 1:00:00
  running/hiking1 44:44 2.86(15:38) 4.6(9:43) 299
  tai chi1 30:00
  strength3 30:00
  stretching1 5:00
  Total14 11:14:41 36.05 58.01 807482 /124c66%
  [1-5]13 10:38:29

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SuMoTuWeThFrSa

Saturday May 30, 2015 #

7 AM

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

11 AM

running warm up/down (forest trails) 39:07 intensity: (1:44 @1) + (29:18 @2) + (8:05 @3) 2.88 mi (13:35 / mi) +564ft 11:27 / mi
ahr:129 max:149 shoes: Icebug Spirit #1

Trail run to the most open and technical part of Surebridge, where we had our orienteering training start.
12 PM

Orienteering (practice) 40:08 intensity: (5 @0) + (8:58 @1) + (28:26 @2) + (2:39 @3) *** 2.0 km (20:04 / km) +466ft 14:49 / km
ahr:121 max:149 spiked:9/9c shoes: Icebug Spirit #1

Training course 1, set by Greg Balter on the Surebridge map in Harriman State Park. Nice and slow and careful in these very technical woods. Kseniya started 2 minutes before me, I never even saw her.
1 PM

Orienteering (practice) 40:59 intensity: (6:35 @1) + (27:29 @2) + (6:55 @3) 1.8 km (22:46 / km) +486ft 16:08 / km
ahr:124 max:153 spiked:8/10c shoes: Icebug Spirit #1

Training course 2, also by Greg. Lost a bunch of time on 7 and 8, after the stupefying uphill.
2 PM

running/hiking (forest trails) 44:44 intensity: (5 @0) + (26:47 @1) + (17:52 @2) 2.86 mi (15:38 / mi) +299ft 14:14 / mi
ahr:106 max:138 shoes: Icebug Spirit #1

Trail run/jog/walk back from the orienteering courses. Went for a nice swim in the lake in my orienteering kit with the rest of the crew. The water was just perfect.

Friday May 29, 2015 #

6 AM

running hills (treadmill) 30:00 [3] 3.0 mi (10:00 / mi) +1585ft 6:40 / mi
ahr:157 max:165 shoes: Saucony Guide #3 blue-green

stretching (legs) 5:00 [0]

before the run

running warm up/down (treadmill) 5:00 [2] 0.29 mi (17:14 / mi)
shoes: Saucony Guide #3 blue-green

after the run

Thursday May 28, 2015 #

6 AM

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

Wednesday May 27, 2015 #

8 AM

elliptical 1:00:00 [3]
ahr:138 max:150 shoes: Saucony Guide #3 blue-green

50 rpm. 2.8 heartbeats/revolution.
10 AM

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

3 PM

tai chi 30:00 [0]

With a focus on slow, smooth, gentle, flowing movement.

Tuesday May 26, 2015 #

5 PM

running (sandy forest trails) 50:41 [2] 5.56 mi (9:07 / mi) +82ft 8:59 / mi
ahr:133 max:144 shoes: Saucony Guide #3 blue-green

Nice and easy today.

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

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