Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Misha

In the 7 days ending Apr 30, 2016:

activity	#	time	miles		km		+ft
running	3	4:37:25	33.35	(8:19)	53.67	(5:10)	965
Orienteering	1	2:37:29	6.28	(25:06)	10.1	(15:36)	1427	16 /	22c	72%
running/hiking	1	2:26:31	11.37	(12:53)	18.3	(8:00)	3661
nordic skiing	1	1:02:00	7.7	(8:03)	12.39	(5:00)	49
stretching	6	57:00
strength	5	34:00
Total	8	12:14:25	58.7		94.46		6102	16 /	22c	72%
[1-5]	8	11:17:24

2:53

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Saturday Apr 30, 2016 #

7 AM

strength (push-ups) 7:00 [1]

2 x 60 = 120.

stretching (legs) 10:00 [0]

8 AM

running long (urban) 2:36:25 18.25 mi (8:34 / mi) +879ft 8:12 / mi
ahr:133 max:154 shoes: Saucony Guide #5 blue-silver

Friday Apr 29, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

nordic skiing (classic roller ski) 1:02:00 [2] 7.7 mi (8:03 / mi) +49ft 8:00 / mi
max:122 shoes: Niflheim classic roller skis

Thursday Apr 28, 2016 #

6 AM

strength (push-ups) 4:00 [1]

60.

running (urban) 1:01:00 [2] 7.55 mi (8:05 / mi) +43ft 8:02 / mi
ahr:134 max:149 shoes: Saucony Guide #5 blue-silver

stretching (legs) 10:00 [0]

Before the run.

Wednesday Apr 27, 2016 #

7 AM

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

stretching (legs) 10:00 [0]

12 PM

running/hiking hills (rocky forest trails) 2:26:31 11.37 mi (12:53 / mi) +3661ft 9:53 / mi
ahr:138 max:167 shoes: VJ Falcon studs #1

hot. at least it's cooler on the mountain than it is in the city. A kid on the trail was engaging in a bit o' the old natural philosophy: "Down the hill", he says to his fellow hikers, "is up the hill at the same time". :-)

Tuesday Apr 26, 2016 #

7 AM

running (urban) 1:00:00 [3] 7.55 mi (7:57 / mi) +43ft 7:54 / mi
ahr:140 max:152 shoes: Saucony Guide #5 blue-silver

The Billygoat on May 8th in Townsend, MA sounds awesome. Unfortunately, I don't think my vehicle can quite make it there this year. I will, however, keep up the daily running routine through the spring and summer. I never know when I might get to orienteer again :-).

C • Carpooling? 4

stretching (legs) 7:00 [0]

before the run.

strength (push-ups) 3:00 [1]

50 reps, after the run.

Monday Apr 25, 2016 #

7 AM

Note
(rest day)

Today was listening to Regina Spektor's Fidelity and On the Radio.

Sunday Apr 24, 2016 #

9 AM

Orienteering race (A-meet) 2:37:29 [2] ***** 10.1 km (15:36 / km) +1427ft 12:50 / km
ahr:119 max:182 spiked:16/22c shoes: VJ Falcon studs #1

West Point meet, blue long course. Once again, it took the first three controls for me to get into the map. The long leg from 2 to 3 was particularly tough, psychologically, physically and navigationally. It seems that, given a sufficient level of forest-running and navigational fitness, the straight, somewhat leftward route would have been best. The flatter, less slanted rightward route was probably more optimal for me on this day. I executed the latter route choice, though I did so quite hesitantly. Given my current level of navigational fitness, I should have kept it simple and just aimed straight for the characteristic bend in the trail on the right and the crossing of that trail with the creek - then navigated up the creek to the control. The remaining, smaller errors on latter controls resulted from insufficiently careful navigation from attack areas.

stretching (legs) 10:00 [0]

before the race.

8 PM

Note

West Point meet. Physically I felt stronger than ever before at this event. This was significantly offset by the fact that I hadn't much practiced navigation in complex terrain since the fall of 2015.

Long - Blue - Splits

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