tag:blogger.com,1999:blog-48848824047232533982024-03-14T22:53:24.605+05:00Vinogradov coachBlog of Galina Vinogradova and coach Vinogradov MikeMikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.comBlogger195125tag:blogger.com,1999:blog-4884882404723253398.post-6584404279723712262021-12-19T21:22:00.004+06:002021-12-26T18:04:45.555+06:00Diagnostics and Prevention of Overtraining: The Second Free Webinar<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjAhcaJby0n_9HDyLV6_U1d8IHAfUjKitAwv4dxuvTUTBNEb62IoRo9pQBpdH9qO_Nrqw5qjUFeyo82kFX_KNN5PrIB7sbO88zxqauGsHDvDb105Sc017EYeWvMlu9KhKab3V5sjv5Grr8uuhaLI3BPFSiWFW4E7yKlJYBIX4elg6e20gg8bklyXhPvUA=s1084" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1084" data-original-width="798" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjAhcaJby0n_9HDyLV6_U1d8IHAfUjKitAwv4dxuvTUTBNEb62IoRo9pQBpdH9qO_Nrqw5qjUFeyo82kFX_KNN5PrIB7sbO88zxqauGsHDvDb105Sc017EYeWvMlu9KhKab3V5sjv5Grr8uuhaLI3BPFSiWFW4E7yKlJYBIX4elg6e20gg8bklyXhPvUA=s320" width="236" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;">Many-many famous O-athletes experienced overtraining syndrome. That cost them losses of many months and even years of sports careers. Is it possible to prevent it? Yes! And the way to do this you will know from my second webinar "Diagnostics and Prevention of Overtraining" (2nd January 2022, Sunday, 14:00 GMT):</span></div><p></p><span><a name='more'></a></span><p></p><ol style="text-align: left;"><li>What is the difference between overtraining, underrecovery, and burnout?</li><li>Who is at risk? Contributing factors to overtraining.</li><li>How is overtraining diagnosed? Diagnostic algorithm and exclusion criteria.</li><li>Overtraining treatment.</li><li>How to prevent overtraining?</li></ol>The link to the registration is here: <a href="https://us02web.zoom.us/meeting/register/tZUlc-yqrj0oGdFQK4WRfesQwOYxQla52EzJ" style="background: rgb(255, 255, 255); box-sizing: border-box; color: #0e71eb; font-family: Lato, Helvetica, Arial; font-size: 14px; overflow-wrap: break-word; text-decoration-line: none;" target="_blank">https://us02web.zoom.us/meeting/register/tZUlc-yqrj0oGdFQK4WRfesQwOYxQla52EzJ</a><p></p><p>Please, make a simple registration and you will get an access link for the Zoom-webinar.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjlwPqJR5gT_Ahm2vMH6fV__IlKe28V7EVQkFQUjeCzCSxNvDZ1WZbP_ethJZKHHb-eD0uB278Ls2T7p08mcj2jYCzlUaf-03PB6uAPVF4wR0Ps9CUPJbe0T8Ldhx4uDksNtyz8OgBqNp8N6v2wcAucnJIrjlvs1QG4PLWiS1m5j9BMCTKwUMRD6ThokQ=s1183" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="846" data-original-width="1183" height="229" src="https://blogger.googleusercontent.com/img/a/AVvXsEjlwPqJR5gT_Ahm2vMH6fV__IlKe28V7EVQkFQUjeCzCSxNvDZ1WZbP_ethJZKHHb-eD0uB278Ls2T7p08mcj2jYCzlUaf-03PB6uAPVF4wR0Ps9CUPJbe0T8Ldhx4uDksNtyz8OgBqNp8N6v2wcAucnJIrjlvs1QG4PLWiS1m5j9BMCTKwUMRD6ThokQ=s320" width="320" /></a></div><div>The topic of this webinar for coaches and athletes was chosen based on your interests. You may influence further topics by participating in the survey. I am ready to prepare any of the 76 most interesting topics. The link to the survey is <a href="https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing ">here</a>.</div><p>Please, share this announcement among your friends in Orienteering. Overtraining prevention is really important for any athlete! </p><p>P.S. Many thanks to supporters around the World for the donations. Your donations help me to organize more free webinars! The PayPal link is <a href="https://paypal.me/vinogradovcoach?country.x=NO&locale.x=en_US">here</a>.</p><div>P. P. S. Photos are from <a href="http://worldofo.com/">World of O</a> and <a href="http://swimswam.com">swimswam.com</a> (photo of Simone Manuel, who won the gold medal in the 100-meter freestyle (Rio-2016), but failed to qualify for the Tokyo Games because of overtraining) </div><p><br /></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p>Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-44926534342184091222021-11-24T16:08:00.005+06:002021-11-24T18:05:59.497+06:00Using O-training and O-competitions in an Effective Way: First free webinar<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHCTiyrAjvK8y56VubvwUIw0gy4sN3kW3cFJcrFG1IUQoMnRIePThRHhrWdJO83AfZzcGDOjpzrptoNeXGM3lJcuu9iJCAvsFT7TIc0tTBzGAk0J_2O8YR_PipM9dxXlZFbMVtGBGIUjm/s4032/Level+Up%2521.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2268" height="487" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHCTiyrAjvK8y56VubvwUIw0gy4sN3kW3cFJcrFG1IUQoMnRIePThRHhrWdJO83AfZzcGDOjpzrptoNeXGM3lJcuu9iJCAvsFT7TIc0tTBzGAk0J_2O8YR_PipM9dxXlZFbMVtGBGIUjm/w274-h487/Level+Up%2521.jpg" width="274" /></a></div>How to level up your skills in Orienteering? Thousands of athletes compete almost every week, spend hundreds of hours O-training without success. What's wrong?? You will get the answers from my free webinar "Using O-training and O-competitions in an Effective Way" (4th December, 12:00 GMT):<p></p><p></p><ol style="text-align: left;"><li>Navigational skills in Orienteering: basic, intermediate, advanced.</li><li>How to choose and implement way: An algorithm</li><li>How to use your compass in an effective way?</li><li>Rules of an effective O-training.</li><li>Review of some useful tools (QuickRoute, WinSplits, 2DRerun, etc.) </li><li>How to use O-competitions in an effective way </li></ol><p></p><span><a name='more'></a></span><p>The link to the webinar is here:</p><p><a href="https://us02web.zoom.us/j/82023914987?pwd=VjA5dmNDT1ZBcWUvSFl3Z1AxaDNrZz09">https://us02web.zoom.us/j/82023914987?pwd=VjA5dmNDT1ZBcWUvSFl3Z1AxaDNrZz09</a></p><p>Access code: 593950</p><p>The topic of this first free Webinar for coaches and athletes was chosen based on your interests. Athletes and coaches from 28 countries have participated in the survey. Preliminary results (15 most interesting topics among 76) are here:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFBOAK8dAUz1WwE2KgJVitMfEJCJ8puXqpWGFwzPznvbNViQZgVbvwMs16eiKPQqXCmIG2DPdtA4ImOJflZ2AIa208eM2X3t5YOnVD6v6QEBwhWxvqc0dLWiBYnaJSLnssGEMBGWKuFEDm/s1038/Survey+24+11+2021.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="444" data-original-width="1038" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFBOAK8dAUz1WwE2KgJVitMfEJCJ8puXqpWGFwzPznvbNViQZgVbvwMs16eiKPQqXCmIG2DPdtA4ImOJflZ2AIa208eM2X3t5YOnVD6v6QEBwhWxvqc0dLWiBYnaJSLnssGEMBGWKuFEDm/w400-h171/Survey+24+11+2021.jpg" width="400" /></a></div><div><br /></div>So, the next topic for the webinar in January is going to be "Diagnostics and Prevention of Overtraining". But as for further topics you have an opportunity to participate in the survey and choose what is more interesting for you. The link to the survey is here: <a href="https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing" target="_blank">https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing </a><br /><p>For the moment the number of webinar participants is limited to up 100. If you can not join the webinar through the link above then the limit number of participants reached. Please, make a few Euro donations and I will get an advanced Zoom subscription for 500 participants (also, donations help me to organize more free webinars). The Paypal link is here: <a href="https://paypal.me/vinogradovcoach?country.x=NO&locale.x=en_US">https://paypal.me/vinogradovcoach?country.x=NO&locale.x=en_US</a></p><p>Many thanks in advance!</p><p>P.S. Just remind some background information about a lecturer:</p><p></p><ul style="text-align: left;"><li>Vinogradov Mike</li><li>Main coach (Halden Skiklubb, Norway, 2011-2012). During this period my athletes won Tiomila (men and women), Jukola, Venla, 25Manna relays.</li><li>Russian National coach (2010-2013; 2016-2017).</li><li>Personal coach of Vinogradova Galina (RUS, 2005 to present), Novikov Valentin (RUS, 2011-2015), Julia Novikova (RUS, 2011-2014), Mattias Karlsson (SWE, 2012), Ida Marie Næss Bjørgul (NOR, 2011-2012), Olga Shipilova-Vinogradova (RUS, 2013-2014), Vendula Haldin (CZE, 2011-2013), and many other national and international athletes. Athletes I was coaching won 12 medals from world championships and World Games.</li><li>Expert (Innovation center of Russian Olympic Committee, 2014-2019)</li><li>Lead Expert (Moscow Center of Advanced Sport Technologies, Moscow sports department, 2014-2020)</li><li>R&D director (Zihi Inc., USA, Wisconsin, 2021 to present)</li><li>Invited lecturer (International Olympic University, Russia, 2016 to present)</li><li>Member of the Board of Directors of the International Association of Computer Science in Sport (2019 to present)</li><li>WMOC prize winner (Hungary 2021, Sprint)</li></ul><p></p>Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com16tag:blogger.com,1999:blog-4884882404723253398.post-81961720582429610682021-11-15T16:46:00.009+06:002021-11-24T16:42:46.942+06:00Free webinars for Orienteering athletes and coaches with interesting topics! <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiJMDmv69shA8Ui4KNcSe703Rv4JWYarJ5aaJinlaVqlFRa1mReBjvck1NQntOt6dvTyKvk_uIKBsZVZVDCC6mMAnkjXUg9R3xJkfqJuBWUrgYLFE-9r6h-GbYrZJfMKGr4hcplmlXWScb/s853/247181038_4989349857744044_7381023026417364059_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="568" data-original-width="853" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiJMDmv69shA8Ui4KNcSe703Rv4JWYarJ5aaJinlaVqlFRa1mReBjvck1NQntOt6dvTyKvk_uIKBsZVZVDCC6mMAnkjXUg9R3xJkfqJuBWUrgYLFE-9r6h-GbYrZJfMKGr4hcplmlXWScb/s320/247181038_4989349857744044_7381023026417364059_n.jpg" width="320" /></a></div><p></p><p>It's really important for athletes and coaches to keep learning new stuff in our sport. I am going to organize several free webinars. I need feedback from you about the most interesting and important topics. Please, participate in the survey (it takes just a few minutes)! Your opinion is important to me! </p><p>This is the link to the survey: <a href="https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing">https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing</a></p><p>76 topics are divided into 9 sections:</p><p></p><ol style="text-align: left;"><li>Mental Training in Orienteering</li><li>Physiology of Orienteering and Physical Training</li><li>Technical Training and Cognitive Demands in Orienteering</li><li>Pacing</li><li>Recovery, Sports Nutrition</li><li>Periodization and Planning</li><li>Biomechanics, testing, and new technologies</li><li>Hypoxic Exposure/Training</li><li>Prevention of overtraining, injuries, and sickness</li></ol><p></p><p>And you have a chance to choose the most interesting topics! It is gonna be exciting and useful!</p><span><a name='more'></a></span><p>Here is some information about me. Vinogradov Mike:</p><p></p><ul style="text-align: left;"><li>Main coach (Halden Skiklubb, Norway, 2011-2012). During this period my athletes won Tiomila (men and women), Jukola, Venla, 25Manna relays.</li><li>Russian National coach (2010-2013; 2016-2017).</li><li>Personal coach of Vinogradova Galina (RUS, 2005 to present), Novikov Valentin (RUS, 2011-2015), Julia Novikova (RUS, 2011-2014), Mattias Karlsson (SWE, 2012), Ida Marie Næss Bjørgul (NOR, 2011-2012), Olga Shipilova-Vinogradova (RUS, 2013-2014), Vendula Haldin (CZE, 2011-2013), and many other national and international athletes. Athletes I was coaching won 12 medals from world championships and World Games.</li><li>Expert (Innovation center of Russian Olympic Committee, 2014-2019)</li><li>Lead Expert (Moscow Center of Advanced Sport Technologies, Moscow sports department, 2014-2020)</li><li>R&D director (Zihi Inc., USA, Wisconsin, 2021 to present)</li><li>Invited lecturer (International Olympic University, Russia, 2016 to present)</li><li>Member of the Board of Directors of the International Association of Computer Science in Sport (2019 to present)</li><li>WMOC prize winner (Hungary 2021, Sprint)</li></ul><div>I am ready to share my knowledge and experience! And first of all, I need to know which topics are most interesting for you, my friends! </div><p></p>Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-42137228285469687562020-05-29T20:34:00.003+06:002020-06-01T11:15:57.171+06:00New idea for indoor orienteering!<div dir="ltr" style="text-align: left;" trbidi="on">
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What is the problem with current online orienteering projects (based on Google Street view or CF/O-Virtual)? You are not running! It is more like a puzzle-solving. My idea is to use Zwift training with O-courses. Take a look at the video below:<br />
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I was running through the streets of London with O-map reading (London city race map, but I have prepared my own course) and navigation (left/right turns and U-turns). Instead of other online orienteering projects, you are physically running and the terrain view in front of you depends on your pace! Also, you may adjust the climb.<br />
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Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com2tag:blogger.com,1999:blog-4884882404723253398.post-30328508722723264972020-05-09T19:31:00.001+06:002020-05-09T20:46:57.160+06:00Is it possible to avoid forgetting important things before the race?.. <div dir="ltr" style="text-align: left;" trbidi="on">
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Like a coach (National and club) I saw many times when stressed athletes forgot a control description holder, orienteering shoes, accreditation, bib-number, safety cord for the SI-card, and so on. Sometimes it is possible to fix it (wise coach has some extra-things). But forgotten O-shoes or head-lamp with a low battery is gonna be a problem! And it is easy to explain such things: when you are in stress, it is hard to keep in your memory a dozen things! So is it possible to avoid forgetting important things before the race?<br />
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I was thinking a lot about this problem. And finally, I got a solution. I have developed a free application 'Zihi checklists' to solve such problems. It is available at App Store:<br />
<a href="https://apps.apple.com/app/id1511556248">https://apps.apple.com/app/id1511556248</a><br />
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Google Play: <a href="https://play.google.com/store/apps/details?id=pro.zihi.zihichecklist">https://play.google.com/store/apps/details?id=pro.zihi.zihichecklist</a><br />
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And at the website: <a href="https://zihichecklists.com/%C2%A0">https://zihichecklists.com/ </a><br />
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What is it? The service allows you to create a check-list (or save a good public check-list from another person) and use it!<br />
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Here is a <a href="https://zihichecklists.com/checklists/checklist/281">checklist </a>from <a href="https://www.instagram.com/galinavinogradovarus/">Galina Vinogradova</a> for international sprint races:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXboFQu_hTt6YcwYTrDpxKUxv6o_78ptzuqGC_c3FNt30ykhHUmSMXDi2A6Sdt1TTbASzqbeOvYagQMq4hZ087iRSJZRf_sMCQ1R2udwcjl0BWBNUnRGCo0iC_uRNTqEnsAgatNwhyphenhyphenniTa/s1600/Galinas+cl+sprint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="867" data-original-width="1600" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXboFQu_hTt6YcwYTrDpxKUxv6o_78ptzuqGC_c3FNt30ykhHUmSMXDi2A6Sdt1TTbASzqbeOvYagQMq4hZ087iRSJZRf_sMCQ1R2udwcjl0BWBNUnRGCo0iC_uRNTqEnsAgatNwhyphenhyphenniTa/s320/Galinas+cl+sprint.jpg" width="320" /></a></div>
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Just save it and use it before the race! Mark point as "done" and you will be sure that everything is under control!<br />
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If you want to create a checklist only for yourself - just keep it "Private".<br />
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There is an opportunity to create check-lists for 280 sports and activities (such as Travel, Learning, Pets, Health&Wellbeing, Reading, and so on).<br />
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Also, you can put a link to other resources (e.g., websites of your sponsors or some information sources) into each check-point!<br />
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<b>Pass on your Experience</b> - this is the motto of this project!<br />
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Please, download the app and start using it! This is totally free, and I've made it for you, my friends.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-1489700036012839132019-05-03T17:59:00.001+06:002020-03-27T08:27:54.415+06:00Tim Robertson tells about factors of successful performance in Orienteering<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://runners.worldofo.com/bilder/large/timrobertson_WOC2017SprintFinal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://runners.worldofo.com/bilder/large/timrobertson_WOC2017SprintFinal.jpg" data-original-height="529" data-original-width="800" height="211" width="320" /></a></div>
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Tim Robertson is the first male winner of WOC medals from a country outside of Europe. Like a strong international level O-athlete Tim has own opinion about the role of physical capacities, skills, and tactics for successful performance in Orienteering:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgExP0SQVKz8PQc4EPs5wRDCXGzZhpLy6xc6gqFBIqFJZJX7-fVVdk6QsZLWDPkJYPOCmhcS1y8XHMLSquzJPCsk4R3iOGubsRPHKtZ-NBrWbEuDlr05pvXZWKLjLCQVy8exq2oD72HiswX/s1600/Tim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="589" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgExP0SQVKz8PQc4EPs5wRDCXGzZhpLy6xc6gqFBIqFJZJX7-fVVdk6QsZLWDPkJYPOCmhcS1y8XHMLSquzJPCsk4R3iOGubsRPHKtZ-NBrWbEuDlr05pvXZWKLjLCQVy8exq2oD72HiswX/s320/Tim.jpg" width="320" /></a></div>
<b>Sprint</b><br />
Physical - 80<br />
Skills - 20<br />
(but depends a lot on the terrain. A very difficult sprint course needs a lot more skill)<br />
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<b>Middle</b><br />
Physical - 50<br />
Skills - 50<br />
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<b>Long</b><br />
Physical - 60-70<br />
Skills - 30-40<br />
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<b>Relay</b><br />
Physical - 70<br />
Skills - 20<br />
Tactics - 10<br />
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P.S. <i>Skills </i>means an orienteering technique; <i>Tactics </i>means the interaction with other runners and pacing during the race.<br />
P.P.S. The photo was taken from <a href="https://www.facebook.com/timrobertson95/">here</a>.<br />
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Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-71708773785583865722019-05-02T13:15:00.002+06:002019-05-02T13:15:30.405+06:00Marika Teini tells about factors of successful performance in Orienteering<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://runners.worldofo.com/bilder/large/marikateini_WOC2016Relay%2013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://runners.worldofo.com/bilder/large/marikateini_WOC2016Relay%2013.jpg" data-original-height="540" data-original-width="800" height="216" width="320" /></a></div>
Marika Teini is one of the most skillful athletes in modern Orienteering. The reigning European champion in the Middle distance tells us about key factors influence performance in particular O-events.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBOg-VbVZFC1JyZ_VBwkePA2DS2KcCyqO5VA3d8veQwZt3wuOTkulDh8lTiS1a5S0KyGO-_vpV2zMsLVQxYlXTYZval2eWJVrvn7_HJJissdnZUEeb7x9cnK1Z-hxy503LRn51xcgq1fh6/s1600/Marika.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="578" data-original-width="588" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBOg-VbVZFC1JyZ_VBwkePA2DS2KcCyqO5VA3d8veQwZt3wuOTkulDh8lTiS1a5S0KyGO-_vpV2zMsLVQxYlXTYZval2eWJVrvn7_HJJissdnZUEeb7x9cnK1Z-hxy503LRn51xcgq1fh6/s320/Marika.jpg" width="320" /></a></div>
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I'd say that <b>overall in individual competitions</b> it's 75%:20%:5% (physical capacities: navigational skills: tactics).<br />
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In <b>middle distance</b> maybe 70/25/5 and <b>long</b> and <b>sprint</b> 80/15/5, but I think that it depends more on personal strengths than on discipline. On all the disciplines you can compensate your physical level or orienteering skills if another one is significantly stronger. But you also need to have reached a certain (quite high) level on all of three things to be able to win a race.<br />
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As for <b>Relay</b>, it depends even more about the runner and situation of the relay, but for me, in average it would be 75/10/15 because often the courses are a bit easier and you can benefit from other runners if you are tactically good and know how and when to do it.<br />
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P.S. <i>Skills</i> means an orienteering technique; <i>Tactics</i> means the interaction with other runners and pacing during the race.<br />
P.P.S. The photo was taken from <a href="http://runners.worldofo.com/marikateini.html">here</a>.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-57952612220406572992019-05-01T13:46:00.000+06:002019-05-01T13:46:02.912+06:00Johan Runesson tells about factors of successful performance in Orienteering<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUMGdTlRemG-_fcnO6qi_ggUGZ9YffZ0Pfhyphenhyphenn7eVQHCP5iOBMNU81waerGoSQ91S4F94IdaQ9bZ5m_DHQVU2D_17D0PrbSYDPkHZW58f9shzvVFd86-AFwzHoemf1ynhjXxnEjjasNCPz-/s1600/johanrunesson_WOC2017Middle+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="797" data-original-width="800" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUMGdTlRemG-_fcnO6qi_ggUGZ9YffZ0Pfhyphenhyphenn7eVQHCP5iOBMNU81waerGoSQ91S4F94IdaQ9bZ5m_DHQVU2D_17D0PrbSYDPkHZW58f9shzvVFd86-AFwzHoemf1ynhjXxnEjjasNCPz-/s320/johanrunesson_WOC2017Middle+3.jpg" width="320" /></a></div>
What is a performance in Orienteering? How important is physical preparation relevant to other factors that relate to success in Middle, Long, Sprint, Relay? One of the brightest junior athlete and now the World class O-runner - Johan Runesson - tells about the relative importance of physical preparation, navigational skills, and tactics for performance in Orienteering:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNu_JtQ3GtZaE4ThxhjQGt_cGEW7V7bO_zQKHPeVrYrv1rZHmJ1Ax0PQllVayxVVR8SPknAooYFhQypoGvtsCKQjgus5-kP-o9SYP-1pakoLoxqFEU9H8Brnh6Sli3cJQ4mksZ93mI5ioZ/s1600/Johan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="578" data-original-width="881" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNu_JtQ3GtZaE4ThxhjQGt_cGEW7V7bO_zQKHPeVrYrv1rZHmJ1Ax0PQllVayxVVR8SPknAooYFhQypoGvtsCKQjgus5-kP-o9SYP-1pakoLoxqFEU9H8Brnh6Sli3cJQ4mksZ93mI5ioZ/s400/Johan.jpg" width="400" /></a></div>
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<b>Sprint</b> 85%:10%:5% lot about running but of course you have to make a clean race! I also believe how you set up your race sometimes have importance like if you push hard from the start or if you go a bit slow in the beginning to be strong in the end.<br />
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<b>Long </b>80%:15%:5% here the physical aspect is more of a really strong engine that can keep going!<br />
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<b>Middle </b>50%:40%:10%, in my opinion, the most technical one since hear you can't make any mistakes cause the race is to short to make up a mistake! It all comes down to try to make the perfect race.<br />
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<b>Relay</b> <b>not last legs</b>! 80%:10%:10% with strong physical skills you can use the other runners around you even if you are not the best technical person.<br />
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<b>Relay last legs</b>. 70%:10%:20%, of course, physical performance is important but here when you know we are running to decide positions it is often runners how are good tactical that often get high positions!<br />
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P.S. Skills mean an orienteering technique; Tactics means the interaction with other runners and pacing during the race.<br />
P.P.S. The photo was taken from <a href="http://runners.worldofo.com/johanrunesson.html">here</a>.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-49615599499474216012018-05-23T21:02:00.000+06:002018-05-23T22:31:25.371+06:00Marika Teini tells about her coaches and how to be an effective coach for yourself<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXDgfG_JNMbX5gHEi0uyQFQSWPoEA7XL65cqhz-CBu27IXbu1cFjnv0i4AtT5XDQrkLFFTEadtp0fr5UFKViCewdtjB1NlMl75IMNezMsjpFLb4jIwJNy0K5ldX4Jv52k7jJGoh1DX1vxK/s1600/kevaat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXDgfG_JNMbX5gHEi0uyQFQSWPoEA7XL65cqhz-CBu27IXbu1cFjnv0i4AtT5XDQrkLFFTEadtp0fr5UFKViCewdtjB1NlMl75IMNezMsjpFLb4jIwJNy0K5ldX4Jv52k7jJGoh1DX1vxK/s320/kevaat.jpg" width="320" /></a></div>
A new European champion in the Middle distance, excellent Finnish athlete Marika Teini tells about her previous coaches and her way to be an effective coach for herself.<br />
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<a name='more'></a><b>Marika! Who were your personal coaches? What is the period of your cooperation?</b><br />
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Actually, after 2014 I haven't had a personal coach anymore. So I'm myself responsible for my training and usually, I make my training plans. However, I have some people helping me with my trainings and you could quite well call them coaches.<br />
<br />
When I was a junior, Timo Torpo was my coach for many years and after that, my partner Olli-Markus Taivainen made me training programs, but because I get injured easily I decided it's better to make training plans by myself so it's easier to listen to my body.<br />
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<b>Personal coaching is a continuum from rare meetings and discussion different topics with runner (Scandinavian pattern) to design of detailed plans and total control of physical, technical, mental trainings and recovery program (Soviet/Russian pattern). What was your pattern of cooperation? Which aspects of trainings were under control from your coach?</b><br />
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My former personal coach Timo Torpo reads my training diary and keeps an eye on the total training load. I work with Jukka Keskisalo (former runner) with my running technique and he also gives me good advices both on single trainings and on training plans. An important support person for me is also our national team doctor Katja Mjösund, who knows a lot about training and recovering from sports injuries. We also discuss training often at home with Olli-Markus. In addition to that, we speak about both physical and orienteering training much with my clubmates and national team runners.<br />
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<b>In brief words: What was the feedback system?</b><br />
<br />
As I mentioned above, I have online training diary and sometimes Jukka watches my trainings. I also run regularly (once a month or so) a threshold test on a treadmill. And of course, I use plenty of time analyzing GPS-trackings from my trainings and competitions.<br />
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<b>Qualification and communication are the basement of successful coaching. Can you tell about THREE most valuable skills of your personal coach? </b><br />
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I've found different persons around me and they have different strengths. All in all three most valuable skills of my coaches are: 1) Understanding of the standards of top level orienteering nowadays (know-how), 2) Ability to give me honest and straight feedback. I don't like the embroidery of the facts. 3) Will to do everything always a bit better than before.<br />
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<b>Did you use some other services related with coaching?</b><br />
<br />
We have a sports psychologist with the national team and I check my nutrition every now and then with a dietarian. For me the help from my physiotherapist and doctor is also really important.<br />
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<b>What was financing source of personal coaching?</b><br />
<br />
Well, for my support persons it's mainly volunteer activity but some of them also get some recompense from national team or Olympic committee.<br />
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<b>So now you are a coach for yourself. What is the source of your knowledge about sports training?</b><br />
<br />
I've always been interested in coaching and already as a junior, I always wanted to know what's the purpose of each training I did and why my training program was like it was. I've taken part to several coaching courses by Finnish Orienteering Federation and also read many books on the topic (I'd say that I've read or at least flipped through most Finnish books of endurance training). Also, I've learned a lot from my previous coaches and other athletes and coaches I've got to talk with. And one important source of knowledge how my body reacts to different trainings is learning by trial and error.<br />
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<b>Many athletes say that most tricky thing in coaching yourself is a motivation. When you have a coach then it is obligatory to follow some program/plans, to report about actual training (you can not just skip training session without sequences). Also, a coach can say some words that motivate you to do further hard sessions. Whats your secret with motivation? Do you have some tricks to help you during tough training (competition) periods and set up new ambitious goals?</b><br />
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I think I have very strong inner motivation. When I had a personal coach, it was really hard for me to skip or moderate a training (even if I was sick, tired or had some beginning injury) because I wanted so much stick to the plan which my coach had carefully made.<br />
Simply, I just want to do everything as well as possible. One thing that helps me through tougher training periods is also the knowledge that as I'm my own coach, I'm myself fully responsible for my trainings, which means that I don't have anyone else to "blame" if I'm not in a good shape when I should be.<br />
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<b>Many thanks, Marika, for the interesting interview and good luck at World orienteering championships!</b></div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-15354069800269832432018-04-02T22:30:00.000+06:002018-04-05T09:06:45.546+06:00PB in distance running of international sprint elite runners (02.04.2018)<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Dsj-myGXpc0QjNfF80lPfwz8_tgBazpbJVoCxhFmXuZE7x3ddqWm-9sq-xbbvSkDHgyFIKcAeVZ_wz-WbRqtv6EbtNQZig9xsiteBE-033_ocAEE9qWiqju4Y1ct5J8lNJpTvKfw0DNr/s1600/DSC_1407.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Dsj-myGXpc0QjNfF80lPfwz8_tgBazpbJVoCxhFmXuZE7x3ddqWm-9sq-xbbvSkDHgyFIKcAeVZ_wz-WbRqtv6EbtNQZig9xsiteBE-033_ocAEE9qWiqju4Y1ct5J8lNJpTvKfw0DNr/s320/DSC_1407.jpg" width="213" /></a></div>
3000/5000 m is an often used test to measure the physical capacity of Sprint athletes. Here are PB's at 3000 m and 5000 m of international sprint elite runners:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzRZNH6EvB8ubBqLYsZ1QAPRRhD5AmkoAYBFHvU5YCICa_-F8LIg8gIh4fVGBXSmPx0TNM319d_bsZsnZG5fqUrHAiyTRB2BhoQQP6RAjzBUXcfy-UNBm-WVtXIVZOLSD9euHSZ_yl32Uy/s1600/Men+02+04+2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="394" data-original-width="1280" height="98" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzRZNH6EvB8ubBqLYsZ1QAPRRhD5AmkoAYBFHvU5YCICa_-F8LIg8gIh4fVGBXSmPx0TNM319d_bsZsnZG5fqUrHAiyTRB2BhoQQP6RAjzBUXcfy-UNBm-WVtXIVZOLSD9euHSZ_yl32Uy/s320/Men+02+04+2018.jpg" width="320" /></a></div>
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Runners are sorted by IAAF best points at 3000 m/5000 m/5 km (also I have added results at HM and 10km/10000 m with IAAF points, but this is an optional information).<br />
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Criteria for the inclusion of particular runner into these lists are:<br />
1. Top-10 in the current IOF-sprint ranking, or<br />
2. Top-10 in the current World of O sprint ranking, or<br />
3. Top-10 at main IOF races in 2017 (World Games Sprint in Poland, WOC sprint, WC sprint in Finland, WC sprint in Latvia), or<br />
4. 1-3 place at the legs in IOF Sprint relays 2017 (WG sprint relay in Poland, WOC sprint relay, WC sprint relay in Finland, WC final Sprint relay in Switzerland).<br />
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The previous post about PB of international sprint runners (based on the results in 2016) you can find <a href="http://vinogradovcoach.blogspot.ru/2016/09/pb-in-distance-running-of-international.html">here</a>.<br />
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P.S. Please, help me to update this list with missing results/statistics! Thanks in advance!<br />
P.P.S. On the title photo: Galina Vinogradova is running at Siberian indoor championships.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com1tag:blogger.com,1999:blog-4884882404723253398.post-18240023944656962502017-09-28T11:46:00.001+06:002017-09-28T12:40:13.923+06:00New PB and bronze medal at Moscow Marathon-2017!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwNTMfNELN_lilfkvB0axC2Cg5xw3Qw6Bj0ZSgJVeqs3Ypbja-tlUiOI4RL6_B_mLta3Y9qZ56sBcV-70nU27uWDOerSpZKET7ylxTWuB8NGqIV4ckmdHBf_0H4JNBy8_HD-dN6FkkAHzb/s1600/photo_2017-09-24_21-20-23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwNTMfNELN_lilfkvB0axC2Cg5xw3Qw6Bj0ZSgJVeqs3Ypbja-tlUiOI4RL6_B_mLta3Y9qZ56sBcV-70nU27uWDOerSpZKET7ylxTWuB8NGqIV4ckmdHBf_0H4JNBy8_HD-dN6FkkAHzb/s320/photo_2017-09-24_21-20-23.jpg" width="320" /></a></div>
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24th September Galina Vinogradova participated in Moscow Marathon 2017 at 10 km event. She won a bronze medal and set up new PB = 34:19. The winner was, <a href="http://vinogradovcoach.blogspot.ru/2016/09/3rd-place-at-moscow-marathon.html">like last year</a>, Elena Sedova (Russian champion-2017 at 10000 m) with 33:49, and second place got Ekaterina Sokolenko - 34:10 (Russian champion-2017 at 3000m steeplechase).<br />
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<a name='more'></a>Full results are <a href="http://moscowmarathon.org/ru/moscowmarathon/participants/race-results/10-km-women/">here</a>. Galina was ahead of several tough distance runners: Natalia Popkova (Russian champion-2015 at 10000m, 32:25.22), Anastasiya Kushnirenko (winner of Perm international marathon-2017, 2:38:44), Galina Bubnova (Russian champion-2105 at 1500 m indoor), and some other strong runners.<br />
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The temperature was good for running (about +14C), but, unfortunately, windy. The time at first 5 km was 17:10, and second half Galina completed with 17:09.<br />
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At the beginning of the race, Galina held her-self and let 3 girls run a bit in front. After 2 km she was already 3rd. And in the beginning of 4th kilometer, she went in front of Ekaterina Sokolenko. Galina pushed all the way before the mark of 8 km ahead of strong Russian runner (Ekaterina Sokolenko). But then Ekaterina made acceleration and opened a gap ~15 m. All 9th kilometer Galina was trying to close the gap, but Ekaterina kept the same distance from Galina. Finally, at last kilometer, E.Sokolenko pushed once more and solve fate of the silver medal.<br />
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The overall outcome is good: Galina finished the race just 30 seconds behind current Russian champion in 10000 m and 9 seconds behind another tough runner from Russian National team. Several other Russian elite distance runners were behind the girl from Orienteering. <a href="http://vinogradovcoach.blogspot.ru/2016/09/3rd-place-at-moscow-marathon.html">The second year in row G.Vinogradova won a medal</a>. Also, Galina set up an impressive personal best, almost half-minute better than the previous one (34:19 vs 34:44). Well done!<br />
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P.S. Author of a photo from the start (picture №3) is Alexey Zubakov.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-43651859213374765602017-09-16T19:39:00.002+06:002017-09-16T20:46:01.763+06:00We are on Instagram now!<div dir="ltr" style="text-align: left;" trbidi="on">
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Join us on Instagram! New photo and video materials from training and competitions you can find in our Instagram accounts:<br />
Galina Vinogradova: <a href="https://www.instagram.com/galinavinogradovarus/">https://www.instagram.com/galinavinogradovarus/</a> <a class="notranslate" href="https://www.instagram.com/galinavinogradovarus/" style="background-color: white; border: 0px; color: #003569; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">@galinavinogradovarus</a><br />
Mike Vinogradov: <a href="https://www.instagram.com/vinogradovcoach/">https://www.instagram.com/vinogradovcoach/</a> <span style="color: blue;"><a href="https://www.instagram.com/vinogradovcoach/">@<span style="font-family: , "blinkmacsystemfont" , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif;"><span style="background-color: white; border-color: initial; border-image: initial; border-style: initial; font-size: 14px; font-stretch: inherit; font-variant-numeric: inherit; font-weight: 600; line-height: inherit; margin-left: -5px; margin-right: 0.3em; opacity: 0.5; overflow: hidden; padding-left: 5px; text-overflow: ellipsis; white-space: nowrap;">vinogradovcoach</span></span></a></span><br />
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Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-77070589032713505992017-08-31T18:48:00.002+06:002017-09-01T10:43:30.999+06:00186 murdered children during the most horrible terroristic attack: 13 year of the Beslan tragedy<div dir="ltr" style="text-align: left;" trbidi="on">
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There is one story that I cannot tell without tears. 1st September is a holiday in Russia - The Knowledge Day. Parents, small brothers, and sisters of pupils visit schools and enjoy the beginning of new school year. 1st September in 2004 school №1 in Beslan (south of Russian Federation) was captured by 32 terrorists. 1128 children and adults became hostages of some beasts in human form. This terroristic attack was one of several other horrible attacks in 2004 (including suicide bombers in Moscow metro, and two blown airplanes). But the tragedy of attack to the Beslan school is that the most defenseless people became targets.<br />
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<a name='more'></a>All hostages were placed in the school's gym. The terrorists installed explosives everywhere, fully barricaded exits and windows, and set up several machine guns.<br />
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Three days hostages (including small kids and babies) spent without food or even water in very hot conditions! Negotiations with terrorists were not successful. Suddenly 3rd September at 13:05 in the gym consistently occurred two powerful explosions with an interval of about half a minute, resulting in a partial collapse of the roof. Hostages started to jump out from windows and tried to escape them-self, but terrorist used machine-guns and shot them in the back! </div>
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In this chaos and nightmare Russian special forces (Russian Spetsnaz = Спецназ) started an unprepared storm, they just tried to save as many children as they can. </div>
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Terrorists began to shoot hostages inside the school and threw grenades to kill more. Spetsnaz lieutenant Andrei Turkin died by putting his body over the grenade (to save a crowd of children around). 11 soldiers sacrificed their lives that day and 55 were injured (the biggest loss ever for Russian special forces). </div>
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<b>147 adults and 186 children (1-17 years old) died that day...</b></div>
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But we remember and weep over the innocently murdered people...</div>
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Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-28060759974322070912017-07-05T14:09:00.000+06:002017-07-23T13:49:39.561+06:00Trainings of Galina Vinogradova one year before WOC-2017 bronze medal (hours, intensities, VO2max, PBs, etc.)<div dir="ltr" style="text-align: left;" trbidi="on">
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I believe that it is important for World-class athletes to spread-out information about their preparation, cause this is a way to increase #transparency. Also, such openness is a part of a professional athletes duty. It is vital to develop our sport in several ways and share knowledge through the Internet.<br />
<a name='more'></a>Here are some annual numbers from the training of Galina (July 2016- June 2016, 365 days):<br />
1) total hours of trainings: 461:19<br />
2) hours of strength training: 32:06. I don't count core exercises, back/abdominal muscles training, etc. I count hours of different strength sessions only for legs:<br />
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3) hours of endurance training (including orienteering): 429:16<br />
4) threshold running (hours:min): 26:56<br />
5) high-intensity trainings (above anaerobic threshold): 60:21 ('time in the zone based on session goal' method).<br />
6) aerobic sessions: 341:55<br />
7) intensity level: 20,3% (faster than aerobic threshold)<br />
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8) TRIMPS: 44353,0<br />
9) endurance sessions: 524 times<br />
10) alternative training: 17 times<br />
11) full rest or traveling days: 17 (without running or strength)<br />
12) high-intensity session 77 times (excluding physiological tests and races; including forest or sprint O-intervals)<br />
13) physiological tests (before exhaustion) - 2 times.<br />
14) forest O-competitions (excluding Relays) - 21 times (including 8 WRE).<br />
15) forest O-relays - 4 times.<br />
16) Sprint races (including Sprint relays) - 29 times (including 7 WRE).<br />
17) Distance running competitions/time-trials (road running, cross-country running races, indoor/outdoor tracks) - 22 times.<br />
For this period Galina won 5 medals (<a href="http://vinogradovcoach.blogspot.ru/2017/05/russian-sprint-championships-2017-maps_16.html">2 from sprint</a> and 3 from the forest races) at Russian championships (3 golds, 1 silver, 1 bronze) and participated in Venla victory.<br />
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<br />
There was only one opportunity to make full physiological tests during these 12 months. Key indicators are here:<br />
<br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">1) VO2 max - </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">3,57 l/min</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">57,9 ml/min/kg</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">) - 05/10/2016</span><br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">2) Tmax speed (max speed in VO2max test) - <b>1</b></span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">9,43 km/h</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (1,0% incline) or </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">3:05 min/km</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> - 05/10/2016</span><br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">3) ventilatory threshold-2 speed - </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">16,8 km/h</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (1,0% incline) or </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">3:34 min/km</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> - 05/10/2016</span><br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">4) Oxygen consumption at VT-2 </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">3,2 l/min</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">89,9% VO2max</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">) - 05/10/2016.</span><br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">5) Running economy </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">185,7 ml/kg/km </b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">(measured at speed 16 km/hour, or 3:45 min/km) - 05/10/2016.</span><br />
<br />
Also, Galina has made couples of sub-maximal lactate tests.<br />
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The best one is:<br />
<ul style="text-align: left;">
<li>La=4,0 mmol/L speed - <b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">17,1 km/h</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (1,0% incline) or</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;"> 3:31 min/km</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> - 25/10/2016</span></li>
</ul>
And the most recent test gave this info:<br />
<ul style="text-align: left;">
<li>La=4,0 mmol/L speed - <b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">16,9 km/h</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> (1,0% incline) or</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;"> 3:33 min/km</b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> - 05/06/2017</span></li>
</ul>
Seasonal best (last 12 months) in distance running:<br />
1000 m indoor - 3:12 (Moscow, 03/04/2017)<br />
1000 m indoor - 2:59,8 (Barnaul, 25/02/2017) - en route to a longer distance<br />
1500 m indoor - 4:34.7 (Barnaul, 25/02/2017)<br />
1500 m outdoor - 4:36.3 (Barnaul, 01/06/2017)<br />
3000 m indoor - 9:44.5 (Barnaul, 26/02/2017)<br />
3000 m outdoor - 9:42.2 (Barnaul, 02/06/2017)<br />
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<br />
5000 m outdoor - 16:54 (Gelendzhik, 02/11/2016)<br />
5 km - 17:16 (Barnaul, 09/05/2017)<br />
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10000 m indoor - 36:17.3 (Novosibirsk, 14/01/2017) PB<br />
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<br />
<a href="http://vinogradovcoach.blogspot.ru/2016/09/3rd-place-at-moscow-marathon.html">10 km - 34:44</a> (Moscow, 25/09/2016) PB<br />
15 km - 55:24,2 (Kerzers, 18/03/2017) PB<br />
<br />
During last 5 years (after the birth of our second child) she ran 34 times 3000 m a the track (races and time-trials), including 28 races 10,00 minutes or faster:<br />
9:31.65 (19.01.2014) Indoor<br />
9:33.7 (12.01.2014) Indoor<br />
9:34 (05.06.2014) Outdoor (en route to a longer distance)<br />
9:37.0 (11.01.2015) Indoor<br />
9:41.1 (08.12.2013) Indoor<br />
9:42.0 (24.05.2014) Outdoor<br />
9:42.2 (15.12.2013) Indoor<br />
9:42.2 (02.06.2017) outdoor<br />
9:43.0 (22.02.2015) Indoor<br />
9:43.5 (11.08.2015) Outdoor<br />
9:44.5 (26.02.2017) Indoor<br />
9:45.9 (23.03.2013) Indoor<br />
9:47.0 (15.01.2017) Indoor<br />
9:47.1 (10.06.2017) Outdoor<br />
9:51.2 (26.08.2016) Outdoor<br />
9:51.6 (18.05.2014) Outdoor<br />
9:52.1 (13.12.2015) Indoor<br />
9:52.6 (03.07.2016) Outdoor<br />
9:53.0 (13.03.2015) Outdoor<br />
9:53.8 (16.07.2016) Outdoor<br />
9:54.0 (15.12.2014) Indoor<br />
9:54.5 (03.03.2013) Indoor<br />
9:56.7 (30.07.2016) Outdoor<br />
9:57.9 (10.12.2016) Indoor<br />
9:58.0( 21.04.2015) Outdoor<br />
9:58.1 (26.11.2015) Indoor<br />
10:00.0 (19.06.2015) Outdoor<br />
10:00 (07.06.2016) Outdoor<br />
10:07,1 (13.02.2013) Indoor<br />
10:16.9 (12.03.2016) Indoor<br />
10:30.0 (26.01.2013) Indoor<br />
10:49.9 (13.01.2013) Indoor<br />
11:16.8 (16.12.2012) Indoor<br />
11:40.0 (09.12.2012) Indoor<br />
<br />
Most recent 3000 m races were in June 2017. Just a few days after competitive block Russian championships (sprint+forest)+World Cup (11 races per 15 days) Galina ran 9:42.2 (02.06.2017) and at the peak loading week (before WOC) - 9:47.1 (10.06.2017, in marathon shoes).<br />
<br />
An important part of Galina's preparation were sprint training camps in Bergen and Italy (<a href="http://www.orienteering.it/macro.php?subsite=n250516_150041">MOC</a>). Many thanks to organizers!<br />
<br />
WOC-medal in Tartu was a nice step forward in comparison to the last competitions in this city:<br />
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EOC-2006 - 22 place.<br />
<br />
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WOC-2017 - bronze medal!</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-17983947784110804112017-06-26T15:53:00.000+06:002017-06-26T22:00:06.205+06:00Who is the most technical woman in the season 2016?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUVWtiJdU27prEShkLNch9KHvLLKXMUVWvkl1lluShmhnKwLoIHz02CUsB-Ak1CldLtbDTeIAjzKLfBGL25s1zScWUlNVfsbxj59Q05tJ0Dtyct_0qfSDfM-x7QM49UVBav2pYBA1z_zgk/s1600/EOC+2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="964" data-original-width="1444" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUVWtiJdU27prEShkLNch9KHvLLKXMUVWvkl1lluShmhnKwLoIHz02CUsB-Ak1CldLtbDTeIAjzKLfBGL25s1zScWUlNVfsbxj59Q05tJ0Dtyct_0qfSDfM-x7QM49UVBav2pYBA1z_zgk/s320/EOC+2016.jpg" width="320" /></a></div>
Usually, people believe that winner of Middle distance at the main IOF competitions is the most technical athlete. But the problem is that you have the opportunity to win the race with imperfect navigation simple cause you are in really good physical shape. I have developed the method of performance analysis with the aim to estimate the O-technical level of international level athletes (but the original idea was generated by mathematician and O-athlete Egor Kostylev).<br />
<br />
<a name='more'></a>Step 1. Take all main IOF Middle events and manually mark all technically challenging legs with straight running (actually, legs with route choices are important as well, but Jan Kocbach has developed really <a href="http://3drerun.worldofo.com/">good tools to performance analysis of these skills</a>).<br />
<br />
Middle WC #1 (Poland):<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV45HMxB8yur2fabBd5JGU4vmAZaC8iPTEu1M2TxTc2yC1cRMpCbQYrYluzUct5WfeJZcw-re0B1maU5AgOjyKv3i0SZ5jhOMCNQoLpe4nqm5fnGW8qRQ8BDbGu05NIjy5jpHVxsWcp-Ar/s1600/1131.blank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1240" data-original-width="1600" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV45HMxB8yur2fabBd5JGU4vmAZaC8iPTEu1M2TxTc2yC1cRMpCbQYrYluzUct5WfeJZcw-re0B1maU5AgOjyKv3i0SZ5jhOMCNQoLpe4nqm5fnGW8qRQ8BDbGu05NIjy5jpHVxsWcp-Ar/s320/1131.blank.jpg" width="320" /></a></div>
<br />
<br />
Middle EOC-2016 (CZE):<br />
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<br />
WOC-2017 (SWE):<br />
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<br />
Step 2. Define the level of an athlete. The purpose of this step is to prepare split data to further analysis. Some runners are quite stable and technically good, but simply not so strong physically like Matthias Kyburz or Tove Alexandersson. Let say for some runner, his best time on the legs is -7% of the best time, for other it is 0% (top runners). Every leg inside this threshold is perfect. But if you are able to show best split time then there are no needs to use for you normalized split-times.<br />
<br />
Step 3. Create thresholds of mistakes and compare leg time of particular runner with superman time. Obviously that someone can be really technically but not so fast like a winner.<br />
<br />
Step 4. Make computer analysis of several top races (EOC, WOC, WC) to find time-loss statistics of particular runners.<br />
<br />
Step 5. Make ranking based on the normalized split-times for straight technical legs.<br />
<br />
And here is the rank!<br />
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The full list and all calculations are available <a href="https://drive.google.com/file/d/0B1szvDVngpzLUjZQdmNseHh2RGc/view?usp=sharing">here</a>. I was so surprised by the outcome of my analysis that checked all GPS-tracks of <a href="http://runners.worldofo.com/anjaarbter.html">Anja Arbter</a>. But that's true - she performed really stable races all three times!<br />
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There are some limitations in this method:<br />
1. Selection of straight technical legs - we have to use expert opinion. It's hard to make it automatically.<br />
2.We can not make a valid conclusion based on the one race. But then:<br />
3. The ranking system is influenced by some subjective assumptions (let say, those who was running only two IOF-races were down in the overall rank - like Marika or Ida Bobach).<br />
4. Running in a pack formation. Take a look at the picture from Poland (World Cup, Middle):<br />
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Helena, Svetlana and Emma significant amount of time were running together. Definitely, it gives some gains. But I don't know how to eliminate this factor from the analysis.<br />
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This performance analysis method first time was reported at the nice <a href="http://vinogradovcoach.blogspot.ru/2017/02/how-to-improve-your-skills-like-coach.html">Elite coaching seminar</a> in Turkey (together with some other tools). And these ideas just develop discussion about the role of sports statistics in Orienteering:<br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/olav-lundanes-tells-about-future-of.html">Olav Lundanes tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/anne-margrethe-hausken-nordberg-tells.html">Anne Margrethe Hausken Nordberg tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/ida-bobach-tells-about-future-of-sport.html">Ida Bobach tells about future of sports statistics in Orienteering </a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/02/jerker-lysell-tells-about-future-of.html">Jerker Lysell tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/helena-jansson-tells-about-future-of.html">Helena Jansson tells about future of sports statistics in Orienteering </a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/emil-wingstedt-tells-about-future-of.html">Emil Wingstedt tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/hakan-carlsson-tells-about-future-of.html">Håkan Carlsson tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/leonid-novikov-tells-about-future-of.html">Leonid Novikov tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/petter-thoresen-tells-about-future-of.html">Petter Thoresen tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/antti-harju-tells-about-future-of-sport.html">Antti Harju tells about future of sports statistics in Orienteering</a><br />
<a href="http://vinogradovcoach.blogspot.ru/2015/01/bjrn-axel-gran-tells-about-future-of.html">Bjørn Axel Gran tells about future of sports statistics in Orienteering</a><br />
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P.S. The author of the photo is Dobre Światło.<br />
P.P.S. Mats Troeng and Jan Kocbach are two great guys! They have developed a lot of useful tools for the performance analysis (Quick Route, 3DRerun, WinSplit Pro, SPAS-analysis, 2dRerun Course Planning, etc.). It is easy to say that Mats and Jan have changed our sport! Let's join these amazing specialists and start to develop more tools for the sports statistics and performance analysis in Orienteering. </div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com11tag:blogger.com,1999:blog-4884882404723253398.post-44087970962796229042017-05-26T19:06:00.002+06:002017-05-26T21:38:47.433+06:00Analysis of WC sprint race<div dir="ltr" style="text-align: left;" trbidi="on">
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Yesterday was completed World Cup Sprint race. Courses were very good!! I like this high quality. Maps, analysis of legs are here:<br />
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<a name='more'></a>Men class map:<br />
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Women class map:<br />
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Analysis of legs:<br />
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Two extra legs in the women class:<br />
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GPS-tracks (men class) are here: http://www.tulospalvelu.fi/gps/2017wcsprintM/<br />
GPS-tracks (women class) are here: http://www.tulospalvelu.fi/gps/2017wcsprintW/<br />
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Full results are here:<br />
https://eventor.orienteering.org/Events/ResultList?eventId=5723&groupBy=EventClass<br />
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Split-times are here: https://eventor.orienteering.org/Documents/Event/1448/1/Splittimes<br />
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Nice GPS analysis from Jan Kobach is here: http://news.worldofo.com/2017/05/26/world-cup-sprint-finland-men-quick-gps-and-splits-analysis/?utm_source=dlvr.it&utm_medium=facebook<br />
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Performance analysis for top-6 in men and women class:<br />
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Galina Vinogradova was running 9th race per the last 13 days and was a little bit tired, but, thank God, she made a stable race and completed in top-6.<br />
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P.S. Author of photo is Jenny Puputti</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-82380993570359594142017-05-16T19:51:00.001+06:002017-05-17T15:11:37.183+06:00Russian Sprint Championships 2017: Maps, analysis and results<div dir="ltr" style="text-align: left;" trbidi="on">
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Today Russian championships in Sprint events is completed. Three days we competed in the Individual sprint, Sprint-mass-start, and Mixed Sprint Relay at the city of Novgorod. Maps, results, analysis are here:<br />
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<a name='more'></a>14 May. Individual sprint<br />
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That event has WRE status. Full results are at <a href="http://ranking.orienteering.org/ResultsView?event=5680">IOF site</a>.<br />
Top-3 in Men class:<br />
1. Andrey Khramov 15:49<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
2. Dmitrii Nakonechnyi 16:14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
3. Igor Popov 16:24<br />
3. Sergey Dobrynin 16:24<br />
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Top-3 in Women class:<br />
1. Galina Vinogradova 15:07<br />
2. Tatyana Riabkina 15:11<br />
3. Anastasia Rudnaya 15:13<br />
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Analysis of route choices:<br />
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Split-times (in Russian) are <a href="http://sfr-system.com/results/novg2017/split1.htm">here</a>. GPS of men race is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=59176af04455c707d808a507">here</a>. GPS of women race is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=591767644455c707d808a503">here</a>.<br />
<br />
15 May. Sprint-mass-start.<br />
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Full results are <a href="http://sfr-system.com/results/novg2017/result2.htm">here</a> (in Russian).<br />
Top-3 in Men class:<br />
1. Artem Popov 17:57<br />
2. Victor Dinges 18:43<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
3.Dmitrii Poliakov 18:46<br />
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Top-3 in Women class:<br />
1. Galina Vinogradova 18:39<br />
2. Irina Nyberg 19:32<br />
3. Ramilya Shagieva 19:37<br />
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Analysis of route choices:<br />
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Split-times (in Russian) are <a href="http://sfr-system.com/results/novg2017/split2.htm">here</a>. GPS of men race is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=591861cc4455c707d808a509">here</a>. GPS of women race is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=591861104455c707d808a508">here</a>.<br />
<br />
16 May. Mixed Sprint Relay.<br />
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Full results are <a href="http://sfr-system.com/results/novg2017/result3.htm">here</a> (in Russian).<br />
Top-3:<br />
1. Novgorod region 56:41 (Ivan Nikitin, Ekaterina Nikitina, Sergey Detkov, Tatyana Riabkina)<br />
2. St. Petersburg 56:52 (Dmitrii Poliakov, Antonina Naidinova, Artem Popov, Tatyana Bevza)<br />
3. Moscow region 58:14 (Roman Efimov, Nina Temyakova, Andrey Baryshnikov, Natalia Efimova)<br />
<br />
Analysis of route choices:<br />
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<br />
GPS of men legs is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=591a0a134455c70e9c490848">here</a>. GPS of women legs is <a href="http://aclive.ru/Broadcast/ViewBroadcast?Id=5919e5444455c70e9c490847">here</a>.<br />
<br />
I have to say about a good choice for the event city. Novgorod is one of the oldest cities in the World, and it was nice to run in the <a href="https://en.wikipedia.org/wiki/Novgorod_Kremlin">Novgorod Kremlin</a>. Organizers made a good job with updating maps and creating comfortable conditions for runners. This Sprint Championships had a status of selection races for the coming World Cup event in Finland.<br />
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P.S. The author of two first photos is Andrey Bessonov. Artem Popov and me are running inside Novgorod Kremlin.<br />
P.P.S. The author of the photo from mass-start is Vera Gracheva.</div>
Anonymoushttp://www.blogger.com/profile/02752181985032244524noreply@blogger.com1tag:blogger.com,1999:blog-4884882404723253398.post-13907169963079389842017-02-17T17:32:00.001+06:002017-02-17T20:29:12.414+06:00How to improve your skills like a coach in elite Orienteering<div dir="ltr" style="text-align: left;" trbidi="on">
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I am going to share my knowledge and experience during Elite Coaching Seminar in Antalya (Turkey, 5-10th April). Seminar includes workshops and lecturers with these topics:<br />
1. Using O-training and O-competitions in the effective way<br />
2. Interval program optimization in Orienteering<br />
3. Performance analysis in Orienteering<br />
4. Recovery program and injury prevention in Orienteering<br />
5. Motivation management for elite athletes<br />
<br />
<a name='more'></a>Seminar is organized like a part of The World Health Sport Tourism Congress & Exhibition (HESTOUREX-2017). You will have opportunities to visit different sections of HESTOUREX, participate in O-trainings. Sightseeing tour around Antalya is an additional nice option.<br />
<br />
Application form with contact details you will find <a href="https://drive.google.com/open?id=0B1szvDVngpzLdmJHb0NfNnc4QWpEcEJVTXRma2JCMFNhSndN">here</a>.<br />
<br />
The organizers of HESTOUREX will take care of all the costs associated with participation one or two representatives from each country/club/federation.<br />
<br />
Harry up! Deadline is 20th February! </div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-64571624778085060012017-02-03T19:05:00.000+06:002017-02-20T18:51:27.684+06:00Once more about Fair Play in Orienteering<div dir="ltr" style="text-align: left;" trbidi="on">
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There are a lot of stories about outstanding FairPlay behavior in Orienteering. We all remember when Thierry Gueorgiou, Anders Norberg and Michal Smola sacrificed WOC-medals and saved life of injured Swedish runner. Also I remember famous story when <a href="http://www.opn.no/lundanes-disket-seg-selv-fra-nm-gull.4926066-122786.html">Olav Lundanes made DSQ to him-self</a>, because he cross forbidden area during NM-sprint. But there are also another stories, stories about runners who want to win at any cost. Stories about runners who don't care about other participants and about Fair Play. One of these stories happened during the final race of Bergen Sprint camp.<br />
<br />
<a name='more'></a>On the second last control Galina Vinogradova was the first one. She was punching at Emit-station but suddenly Kirsi Nirmi just pushed out Galina's arm and made punching by her-self. After this rude and unfair action the race for Galina was over. And K.Nurmi after the finish said that Galina is wrong: ''You just felt like I push-out your arm. I don't remember that I made it''.<br />
<br />
Let me remind one funny story. Doctor was making patients check-up in the hospital. He asked his assistant:<br />
- How is A. Smith from the fifth ward?<br />
- He is getting worse.<br />
- No, no, no. You are wrong! You have to say: patient Smith feels like he is getting worse. This is the modern medical view of the origins of sickness.<br />
- OK.<br />
<br />
Next day, same patients check-up:<br />
- How is A. Smith from the fifth ward today?<br />
- He feels that he died.<br />
<br />
That's funny story but I am really sad. Of course it is easy to say, that another runner loose the race because of ''she felt something and this feeling is not a true''.<br />
<br />
This is not first time when I see really rude behavior during punching or at the finish corridor. That happens. And definitely there is a lack in IOF rules (Let say in athletics physical contact and obstacles to other runners leads to disqualification). I always thought that we are like a one big family in Orienteering and Fair Play is the common belief for O-runners. Looks like I was wrong.<br />
<br />
What is common for using doping, visiting embargo areas, <a href="http://vinogradovcoach.blogspot.ru/2014/10/world-cup-mixed-relay-about-fair-play.html">crossing forbidden areas</a> or rude actions near the control point/finish corridor? The common is the intention to win at any cost. Fair Play for such people does not matter. Are we gonna to accept this in our sport?!.<br />
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#FairPlay <span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">#</span><span style="background-color: white; color: #333333; font-family: "arial" , sans-serif;">cleansportco</span><br />
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P.S. Petteri Kähäri (Finnish headcoach) has made comments about the situation: "Sprint it can be tight fights and that is part of the game". Petteri! is it OK when next time my runners will use some tricks from American football against your runners near the control? Its just a tight fight in the Sprint!<br />
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P.P.S. In my opinion, in orienteering should win the athlete who make better navigation and faster running. Only these two skills matter.<br />
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P.P.P.S. I am the one who wait my turn inside queue during punching.<br />
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Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com23tag:blogger.com,1999:blog-4884882404723253398.post-49448100173111060132017-02-02T09:04:00.001+06:002017-07-01T13:02:20.782+06:00Most bloody battle in the history of humanity: 74 years of ending the Battle of Stalingrad<div dir="ltr" style="text-align: left;" trbidi="on">
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The Battle of Stalingrad was the most important battle of the Second World War and the most bloody battle in the history of humanity. German and Soviet soldiers called the battle like <b>Stalingrad nightmare</b>.<br />
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<a name='more'></a>The battle cost <b>800 thousands</b> of lifes from German side (including Hungarian, Croatian, Italian and Romanian soldiers) and <b>1.1 million</b> of Soviet soldiers and civilians.<br />
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Almost all civilians (450.000) stayed in the city (it was difficult to organize evacuation because of river on the east part of city) and almost all of them died.<br />
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10th NKVD division was the first who met Nazi military machine. In the beginning of the battle this division consisted from 7568 soldiers. After few weeks of fierce fighting only 200 people left... But their heroic death gave a chance to bring reserves to the city.<br />
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During the Battle of Stalingrad soldiers were fighting for every meter! Military operations were planned to seize houses and sometimes apartments. <b>During TYPICAL fighting for a single apartment during 5 hours both side lost up to 1 thousand soldiers.</b><br />
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Sometimes there was basement under control of Nazi, first and second floor were under control of Soviet troops and upper floors were under control of German soldiers. The control of particular floor or apartment during the fight passed from hand to hand many times. The level of violence during melee fights was unbelievable. Many soldiers loose mind.<br />
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Legendary Pavlov's House was marked at German military maps like 'The Fortress':<br />
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<b><u>The defense of this particular house lasted 58 days</u>. </b>The Nazis several times took control of the first floor, but have not been able to conquer the whole house.<br />
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General Chuykov wrote in memories: ''Soldiers on the way to Stalingrad were talking: "We are coming to the HELL!" But after 1-2 days survived soldiers told: "Here is ten times worse and scarier than in the hell...''<br />
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There were so many corpses on the streets that soldiers use it to create barricades.<br />
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From the memories of German soldiers: "You have to thank God for each hour that you remain alive here". "…Here is the hell. Less then 30 people left from my company [military unit ~200 soldiers]. Stalingrad is the grave for German soldiers''.<br />
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From unsent letter killed at Stalingrad German officer:<br />
"<b>We have just one kilometer left to the river Volga, but we just can not get through... We are fighting for one kilometer longer than for whole France, but Russians are like blocks of stone!</b>"<br />
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The elevator near the Volga river was one of the centers of fighting in Stalingrad:<br />
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<b style="text-align: left;"><br /></b> <b style="text-align: left;">Average life duration of a soldier in Stalingrad was 24 hours...</b><br />
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2nd February 1943 the Battle of Stalingrad was over. 237 775 Nazi soldiers and officers were taken by Soviet army. Adolf Hitler lost his best troops and that was a turn-point of the Second World War.<br />
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But veterans of the Battle of Stalingrad (after 74 years) still have nightmares...<br />
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P.S. Photos are from <a href="http://www.softmixer.com/">http://www.softmixer.com/</a></div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-54689805699985526352017-01-27T19:01:00.000+06:002017-02-01T09:08:50.009+06:00Transparency is the only way in the future of fighting against doping<div dir="ltr" style="text-align: left;" trbidi="on">
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For the moment resources of international sport federations are limited and out-of-competition control (OOC) is not sufficient. This is true for <a href="http://vinogradovcoach.blogspot.ru/2016/08/doping-and-anti-doping-in-orienteering.html">IOF</a>, and even for IAAF (see below). And National Anti-doping organizations are not able to provide good quality in this sphere. There is 139 registered NADA. But only ~20 makes proper work with OOC. There is the only one solution in this situation.<br />
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<a name='more'></a>Athletes have to declare transparency like a main principle!<br />
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What does it mean? If you are clean athletes, there are no reasons to hide the way you make training, TUE you use, or make a secret from your physiological and biochemical data! Secrecy is the sign of something suspicious.<br />
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British track&fields athletes have gave us an example of data transparency. <a href="http://features.thesundaytimes.co.uk/web/public/2015/the-doping-scandal/index.html#/data-transparency">They published their biological pass info</a> to show for every-one that if you are clean - then you have nothing to hide:<br />
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Actually Paula Radcliffe (holder of WR in marathon) data is quite suspicious but she gave some explanations about altitude influence and dehydration. But her data is far away from crazy chart from Lilia Shobukhova (banned marathon runner):<br />
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Off-score values are outside of the acceptable corridor.<br />
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Every-one may repeat the action of British athletes and open their biochemical data. Biological pass data from Galina Vinogradova is here:<br />
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Even altitude exposures did not bring abnormality:<br />
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Data was collected during 2,5 years from clinical blood check-ups:<br />
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Formula for off-score calculation is pretty simple:<br />
Off-score = Hemoglobin - 60* (Reticulocytes (%))^0,5<br />
Example of calculations:<br />
Off-score = 151 - 60 * (0,76)^0,5=98,7<br />
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For biological passport you need to have 5-9 blood check-ups, separated by at least 3 weeks.<br />
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Publication of training data is another way to show your openness. <a href="http://vinogradovcoach.blogspot.ru/2015/08/trainings-of-galina-vinogradova-year.html">I publish such data from Vinogradova Galina on the regular base</a>.<br />
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New detailed information from 2016 is here:<br />
1) VO2 max - <b>3,57 l/min</b> (<b>57,9 ml/min/kg</b>) - 05/10/2016<br />
2) Tmax speed (max speed in VO2max test) - 1<b>9,43 km/h</b> (1,0% incline) or <b>3:05 min/km</b> - 05/10/2016<br />
3) ventilatory threshold-2 speed - <b>16,8 km/h</b> (1,0% incline) or <b>3:34 min/km</b> - 05/10/2016<br />
4) La=4,0 mmol/L speed - <b>17,1 km/h</b> (1,0% incline) or<b> 3:31 min/km</b> - 25/10/2016<br />
5) Oxygen consumption at VT-2 <b>3,2 l/min</b> (<b>89,9% VO2max</b>) - 05/10/2016.<br />
6) Running economy <b>185,7 ml/kg/km </b>(measured at speed 16 km/hour, or 3:45 min/km) - 05/10/2016.<br />
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Here are some key annual numbers from trainings of Galina:<br />
1) total hours of trainings: <b>447:35</b><br />
2) hours of strength trainings: <b>29:28</b>.<br />
3) hours of endurance trainings (including orienteering):<b> 418:07</b><br />
4) threshold running (hours:min): <b>20:55</b><br />
5) high intensity trainings (above anaerobic threshold): <b>58:42</b> ('time in zone based on session goal' method).<br />
6) aerobic sessions: <b>338:31</b><br />
7) intensity level: <b>19,0%</b> (training time with intensity faster then aerobic threshold)<br />
8) TRIMPS: <b>42431,3</b><br />
9) running sessions: <b>489 times</b><br />
10) alternative trainings: <b>18 times</b><br />
11) full rest or traveling days:<b> 22</b> (without running or strength)<br />
12) high-intensity session <b>53 times</b> (excluding physiological tests and races; including forest or sprint O-intervals)<br />
13) physiological tests (before exhaustion) - <b>2 times</b>.<br />
14) forest O-competitions - <b>32 times</b> (including <b>10 WRE</b>).<br />
15) Sprint races (including Sprint relays) - <b>37 times</b> (including <b>11 WRE</b>).<br />
16) Distance running competitions/time-trials (road running, cross-country running races, indoor/outdoor tracks) - <b>17 times</b>.<br />
<br />
Seasonal best (2016) in distance running:<br />
1000 m indoor - 3:04.3 (Moscow, 01/04/2016)<br />
1500 m indoor - 4:42.8 (Barnaul, 05/01/2016)<br />
1500 m outdoor - 4:41.4 (Barnaul, 08/07/2016)<br />
3000 m indoor - 9:57.9 (Barnaul, 10/12/2016)<br />
3000 m outdoor - 9:47.0 (Barnaul, 03/08/2016)<br />
5000 m outdoor - 16:54 (Gelendzhik, 02/11/2016)<br />
<a href="http://vinogradovcoach.blogspot.ru/2016/09/3rd-place-at-moscow-marathon.html">10 km - 34:44</a> (Moscow, 25/09/2016) PB<br />
<br />
(all time PBs of Galina Vinogradova in 3000 m and 5000 m are <a href="http://vinogradovcoach.blogspot.ru/2016/09/pb-in-distance-running-of-international.html">here</a>).<br />
<br />
Some statistics about overall problems:<br />
1) 587 athletes from 141 countries participated in IAAF World indoor championships 2014 (Poland).<br />
2) 193 athletes were top-8 in personal events. 106 among them were outside of international testing pools (54,9%).<br />
3) 72 athletes (36,1%) personal medal winners were outside of OOC!<br />
4) There were 25 gold medals winners (individual events), and 6 of them were outside of OOC (24,0%)!<br />
<br />
Problems with limited resources to out-of-competition testing and biological pass creation is not unique for IOF. It is common problem for almost all international sport federations.<br />
<br />
Do we want to solve problem and confirm that Orienteering is a clean sport? Then transparency is the only solution! Then elite athletes have to publish their biological pass and TUE data, training and physiological information. If we are clean, then there is nothing to hide! #CLEANSPORTCO #FairPlay</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com2tag:blogger.com,1999:blog-4884882404723253398.post-20910058370314536052016-09-25T19:05:00.004+06:002016-10-13T07:50:50.407+06:003rd place at Moscow Marathon!<div dir="ltr" style="text-align: left;" trbidi="on">
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Today Galina and me participated in <a href="http://moscowmarathon.org/ru/moscowmarathon/participants/general/">Moscow Marathon event</a>. We choose 10 km road running (<a href="http://moscowmarathon.org/media/cms_page_media/36/Measure_Certificate-MoscowMarathon10.png">course is certificated by AIMS</a>). Galina completed race at 3rd place with a good time 34:44.<br />
<br />
<a name='more'></a>Winner was Elena Sedova, Russian champion-2016 at 5000 m (and silver medal winner at 10000 m). Galina was 1:13 behind Elena. In 2014 she already <a href="http://vinogradovcoach.blogspot.ru/2014/06/current-list-of-galina-vinogradovas-pbs.html">competed against Elena Sedova at 5000 m</a>. Second place took Ekaterina Sokolenko (silver medal winner at Russian championships-2016 in 3000 m steeplechase). Women results are <a href="http://moscowmarathon.org/ru/moscowmarathon/participants/race-results/female-10km/">here</a>.<br />
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Official split time at 5 km mark was 17:01. Weather was quite good, near +8+10 C, little bit windy, but without rain.<br />
<br />
Some more O-runners have participated in the Moscow Marathon-2016:<br />
Julia Novikova was #9 with time 36:25<br />
Andrei Baryshnikov was #12 with time 31:36 (men result list is <a href="http://moscowmarathon.org/ru/moscowmarathon/participants/race-results/male-10km/">here</a>).<br />
Mikhail Vinogradov was #39 with time 34:27. It is not so fast, but my main task was to pull-out Galina from strong chasing girls:<br />
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P.S. Last two photos are from K. Averkiev and from PhotoRun website.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0tag:blogger.com,1999:blog-4884882404723253398.post-18850511235714578942016-09-08T23:11:00.001+06:002016-12-14T10:04:57.422+06:00PB in distance running of international sprint elite runners (Updated!)<div dir="ltr" style="text-align: left;" trbidi="on">
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3000/5000 m is a good test to measure physical capacity for Sprint events. Here are PB's at 3000 m and 5000 m of international sprint elite runners:<br />
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I counted only best sprint runners in 2016, e.g. Yannick Michiels has best ever PB's among O-runners (3000 m 7:59.42 - 24.07.2015, 5000 m - 13:47.60 - 23.05.2015), but he did not perform top O-races in the season 2016. I have used following criteria to select runners for analysis:<br />
1. Top-10 in the World of O sprint ranking, or<br />
2. Top-10 in the IOF-sprint ranking, or<br />
3. Top-10 at main IOF races in 2016 (WC Sprint in Poland, EOC sprint, WOC sprint, WC final), or<br />
4. 1-3 place at the legs in IOF Sprint relays 2016 (WC sprint relay in Poland, EOC sprint relay, WOC sprint relay, WC final Sprint relay)<br />
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P.S. Please, help me to update this list with missing results/statistics! Thanks in advance!<br />
P.P.S. On the title photo: 'Galina Vinogradova is on the start line!' (author of the photo is Natalia Gemperle).<br />
P.P.P.S. Info is updated with new results and few new names from WC final (08.11.2016)</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com6tag:blogger.com,1999:blog-4884882404723253398.post-30105902495909468452016-08-19T13:23:00.002+06:002016-08-21T23:40:34.237+06:00Doping and Anti-Doping in Orienteering: Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
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This morning 5 am doping-control came to the Russian national team to take samples. According to the rules (World Anti-Doping Code) ''before
Testing an Athlete between the
hours of <b>11:00 p.m. and 6:00 a.m.</b>,
an Anti-Doping Organization should
have serious and specific suspicion
that the Athlete may be engaged in
doping''.<br />
<br />
<a name='more'></a>Such early test 1 day before WOC final looks like the way to disrupt of recovery for the particular nation. According to the recent <a href="http://rufso.ru/files/2016-08-09-08-47-03pismo_iof.pdf">IOF letter</a> (as a reaction to <a href="https://wada-main-prod.s3.amazonaws.com/resources/files/20160718_ip_report_newfinal.pdf">McLaren investigation</a>) there are no reasons to stop believe that Orienteering is a clean sport (including Russian athletes).<br />
<br />
Then it is not clear: what was the point without any reasons to come to athletes so early and disrupt sleeping in the most important period of recovery?? <b>Why it was not possible to come at 7 am??? Whats the difference for testing outcomes??? #FairPlay </b><br />
<br />
For the moment I have reasons to say that IOF anti-doping policy has really low effectiveness. Athletes have to buy so called athlete license (30 Euro!!) with aim to fill IOF Anti-Doping Fund. Right now there are <a href="https://eventor.orienteering.org/Licenses">929 licenses</a>. 874 are paid, and the total amount is 26 220. Lets assume that it is gonna be 1000 paid licenses to the end of year, and the money collected by IOF should be 30000 Euro. Is it big enough?<br />
<br />
Lab analysis of 1 sample costs 150-500 Euro (depends on the particular Lab and particular substances analysis). But there are also costs related with anti-doping-officer traveling/living expenditures and transportation costs (to the particular lab). Lets use optimistic cheap estimation and count costs for one sample like 300 Euro. That means that IOF collected money for 100 doping tests.<br />
<br />
Lets take a look on the necessity of competition doping-control. It is natural way (and most accepted by international sport federations) to test medal winners and few runners by lottery (at least 1-2).<br />
<br />
Testing all medal-winners for only adults foot-O main IOF competitions (WOC, EOC and World Cup events in Long, Middle, Sprint, Sprint Relay, Forest Relay) gives us the number of 112. Where are resources to test Ski-O, MTBO and junior athletes??<br />
<br />
But in-competition doping control it is the tip of the iceberg. In fact the most effective tools for the doping control are out-of-competition control and biological passport. And here situation is awful! <a href="http://orienteering.org/wp-content/uploads/2010/12/IOF-Registered-Testing-Pool-2016-list.pdf">IOF Registered Testing Pool 2016</a> includes ONLY 13 persons (together foot-o, ski-o, and MTBO). Previous periods IOF made maximum 1 out-of-competition tests per year per person from pool in the period when athletes were close to some testing authorities (its cheaper) and without any kind of intellectual analysis of the most proper testing periods (National ADAs make some more tests - but it is another money and another authorities make decision about such testing for athletes from national testing pools).<br />
<br />
Biological passport is another weak place for the moment in Orienteering. According to the recommendations it is required at least 5 blood testings (better - 7-9), payments to the special BP-experts and rent of Swiss ABP-software. According to published WADA statistics, only Antidoping Switzerland and Anti‐Doping Norway make proper job in this direction.<br />
<br />
In general conclusion, for the moment IOF-anti-doping activity should be counted like ineffective. That's for sure! As for action against Russian Orienteering team with night testing visit - this is against <u><span style="color: blue;">#FairPlay</span></u><br />
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P.S. In fact there are positive doping-tests almost every year in orienteering. More information about this from WADA statistics, testing figures, discussion about two famous cases of sanctioned O-athletes (Torrum Fossli and Natalia Tomilova), and suggestions about future of Anti-Doping in Orienteering are coming later in the post 'Doping and Anti-Doping in Orienteering: Part 2'.</div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com3tag:blogger.com,1999:blog-4884882404723253398.post-43020116186053812172016-08-10T21:59:00.004+06:002016-08-10T22:45:38.795+06:00Vinogradovs Sprint Camps!<div dir="ltr" style="text-align: left;" trbidi="on">
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Join for free! Information about sprint camps and open sprint trainings of Galina Vinogradova, analysis, maps, announcements are gonna be in Facebook group: <a href="https://www.facebook.com/groups/163114960780550/">https://www.facebook.com/groups/163114960780550/</a> and in VK group (for Russian speaking O-runners and coaches): <a href="https://vk.com/club120024602">https://vk.com/club120024602</a></div>
Mikhail Vinogradovhttp://www.blogger.com/profile/10901243308323630244noreply@blogger.com0