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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending Jun 6, 2015:

activity # timemileskm+ft
  running4 3:18:14 22.1(8:58) 35.56(5:34) 617
  elliptical2 2:00:00
  Orienteering1 1:10:21 4.78(14:42) 7.7(9:08) 101719 /19c100%
  strength5 50:00
  stretching1 5:00
  Total11 7:23:35 26.88 43.26 163419 /19c100%
  [1-5]11 7:17:37

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SuMoTuWeThFrSa

Saturday Jun 6, 2015 #

Event: HVO Mountain Lakes
 
11 AM

running warm up/down (trails) 5:16 [2] 0.42 mi (12:36 / mi) +108ft 10:07 / mi
ahr:130 max:149 shoes: Icebug Spirit #1

Orienteering race (local meet) 1:10:21 intensity: (12 @1) + (17:32 @2) + (39:40 @3) + (11:47 @4) + (1:10 @5) *** 7.7 km (9:08 / km) +1017ft 7:36 / km
ahr:148 max:175 spiked:19/19c shoes: Icebug Spirit #1

HVO Mountain Lakes, blue course. Mostly route choice errors today. From 8 to 9, was first going right around the swamp, then realized that left was better and changed my plan 20% into the leg. From 11 to 12, followed the windy trail, while the straight yellow swath was better. Went left from 13 to 14 around the lake, going right would have been better. From 16 to 17, went straight over the top of the hill, going right around the hill would have been better. Route choices on shorter legs were probably OK. Also, didn't get lost much and kept up a decent pace.
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Blue - Splits

Friday Jun 5, 2015 #

6 AM

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

1 PM

elliptical 1:00:00 [2]
ahr:136 max:153 shoes: Saucony Guide #3 blue-green

53 rpm. 136/53 = 2.6 heartbeats/revolution.

Thursday Jun 4, 2015 #

6 AM

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

5 PM

running (sandy forest trails) 48:37 [2] 5.56 mi (8:45 / mi) +82ft 8:37 / mi
ahr:133 max:144 shoes: Icebug Acceleritas #1

Wednesday Jun 3, 2015 #

6 AM

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

5 PM

running long (sandy forest trails) 1:38:00 [2] 11.12 mi (8:49 / mi) +164ft 8:41 / mi
ahr:134 max:149 shoes: Saucony Guide #3 blue-green

8 PM

Note

On this day feeling sad that I am not going to make it to the Scottish 6-day this year. Recalling with fondness the Scottish 6-day of 1999, when it was last combined with WOC. Sending positive thoughts to the U.S. National Team members who are training hard for this year's WOC.

Tuesday Jun 2, 2015 #

5 AM

stretching (legs) 5:00 [0]

Before the run, both static and dynamic.

running intervals (treadmill) 46:21 intensity: (58 @0) + (23:02 @1) + (4:39 @2) + (9:48 @3) + (6:55 @4) + (59 @5) 5.0 mi (9:16 / mi) +262ft 8:50 / mi
ahr:120 max:185 shoes: Saucony Guide #3 blue-green

4 x 0.75 mi @ 10.0, 10.2, 10.4 and 10.2 mph. 0.5 mi rest @ 4 mph between intervals, 0.25 mi @ 4 - 5 mph warm-up and cool-down.

Monday Jun 1, 2015 #

6 AM

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

Sunday May 31, 2015 #

9 AM

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

2 PM

elliptical 1:00:00 [2]
ahr:130 max:143 shoes: Saucony Guide #3 blue-green

54 rpm. 2.4 heartbeats/revolution.

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