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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Orienteering (walking)4 3:16:00 3.11 5.0 5531 /33c93%
  orienteering2 1:11:44 3.6(19:54) 5.8(12:22) 17825 /29c86%
  core/legs3 45:26
  running3 43:35 4.71(9:15) 7.58(5:45)
  running drills1 7:00
  Total7 6:03:45 11.42 18.38 23356 /62c90%
  [1-5]5 3:18:45

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Sunday Dec 9, 2012 #

orienteering 41:44 [3] **** 3.4 km (12:16 / km) +113m 10:32 / km
spiked:14/17c shoes: gray and yellow mizunos

No-trails course at boojum rock. Thanks to Barb for the maps and course-setting!
We did a chase start, so Anne started first, the me, then Dave, and then Izzy. Super good practice for me! Most of the mistakes I made were from people being around, so I definitely learned more than I would have by myself.

Here's what happened:

1-8: The jumbled-hilltop-type terrain is becoming more natural for me to read. I was able to read ahead, have confidence, and plan my exit direction while coming into the control. I've also run on a no-trails map before, so I was able to keep from being distracted by all the trails on the ground. I'd caught up to Anne at some point, and Dave had caught up to us both. We were all doing a decent job of not being distracted.

9: Error #1: read down as up. This was the root cause of my mistake. I thought there was a huge hill behind the control that would catch me. Gotta do more of those armchair exercises! This would be so easy to prevent, especially if I did the exercises while running. And the high-low exercises provide the instant gratification that motivates me to keep doing them:)

9 (cont'd): Error #2: I crossed the blue dotted ditch. I recognized it as a blue dotted ditch and found it on my map, but I completely forgot to stop and relocate when I looked up and saw Dave and Anne ahead of me. So stupid! I'm optimistic about being able to fix this. I think it's progress that I at least had conscious thoughts about where I was. Maybe forcing myself to verbalize my thoughts when I'm unsure of where I am?

9 (cont'd): what Anne did right: Anne and I were talking out loud after I'd failed to relocate the first time, and she was much better than I was at forcing herself to acknowledge she wasn't where she wanted to be. She did the absolute right thing: stopped, came up with a hypothesis for where she was, and checked off features on her way to the control. That's a procedure I'll have to keep in mind!

12: I felt that I did better in fighting my herd mentality here. Anne had run ahead, and I could see her running the opposite direction as my plan. I checked my map while I was running to make sure I was right, and I ran to the top of the hill where the control was. I did hesitate 2-3 seconds, but that's still progress!

13: Heard Anne behind me while I was on my way up to the control.

14: Error: Ran out of 13 quickly so Anne wouldn't hear me. Neglected to check my compass! I was actually going in the right general direction, but I saw a hill similar to mine before I crossed the big reentrant, and I ran up several contours to check it because I was distracted and not staying in close enough contact. Confused when the control wasn't there, lost more time.

14 (cont'd): The good: quickly came up with a hypothesis for where I was, took a bearing to my control, and checked off features along the way.

15: Error: Compass sloppiness, and confused by some water that looked like a marsh. Ended up on the wrong ridge but saw Anne at the control one ridge over. chased her.

16: Good: Had planned ahead of time. checked off cliffs as I passed them and re-set my fine compass bearing off those. Crossing the wide reentrant, I'd caught up to Barb and Anne, who were discussing where the streamer should go. From the training I did the other day with Anne, I was able to locate the dot knoll without hesitation and keep on running. Barb said later that I was right! This was a victory for me, because the other day I wasn't as confident as I should've been while O'ing without controls.

17: Good: In case I'd been wrong about the dot knoll, I stayed in extra close contact, looking at the locations of 2 large rock things. Found the control without a streamer.

Orienteering (walking) 31:00 [3] *** +55m
spiked:5/6c shoes: gray and yellow mizunos

core/legs 20:15 [3]

Woohoo! New season best!
Still being careful w my arch. So it was a good excuse to focus on things on the ground! I was surprised how far I got just by rotating variations of supermans, dog pees/donkey kicks, sit-ups, and leg lifts. And my 5-pound ankle weights meant the supermans actually worked my hamstrings! Exciting to build a foundation for some of the more rocky terrain like West Point.


My friend just picked his car back up:/ But I think this has been a week well-spent!

Saturday Dec 8, 2012 #


Made a Training plan! Similar to what I've done in the past, except less volume and more orienteering:)
All the minutes are based on if I were just running. This would translate into more time if orienteering is substituted for running.

Week 1 (Dec 17): 90 min/week (+30 min drills/core. Hamstrings, glutes, quads, feet, back)
Week 2 (Dec 24): 100 (35)
Week 3 (Dec 31): 110 (40)
Week 4 (Jan 7): 121 (45)
Week 5 (Jan 14): 133 (50)---Georgia: race brown/green (Focus on navigating perfectly)
Week 6 (Jan 21): 146 (55)
Week 7 (Jan 28): 120 (60) ---first workout. 16-min tempo on roads/trails?
Week 8 (Feb 4): 138 (60)
Week 9 (Feb 11): 151 (50)
Week 10 (Feb 18): 165 (60) ---25-min tempo (or equivalent)
Week 11 (Feb 25): 180 (60)
Week 12 (Mar 4): 150 (65)
Week 13 (Mar 11): 170 (50) ---Kansas: run a mix of green and red? (Mar 9-10)
Week 14 (Mar 18): 187 (65) ---30-min tempo (or equivalent)
Week 15 (Mar 25): 200 (65)
Week 16 (Apr 1): 220 (55) --Flying Pig: first hard racing effort. Run red?(Apr 5-7)
Week 17 (Apr 8): 245 (65)
Week 18 (Apr 15): 215 ---Billygoat: either long and slow, or short and racing (Apr 21)
Week 19 (Apr 22): 230 ---West Point, last hard effort before trials (Apr 27-28)
Week 20 (Apr 29): 260 ---Lynn Woods, navigation technique. O’tervals? (May 6)
Week 21 (May 6): 230 ---Team Trials!!! (goal race, May 10-12)

Long run: start at 30 min. in week 3, reach 60 min. in week 11.
Workouts: start the week of Jan 28, build from 16-min to 30-min tempos, possibly not hitting 30 min till Mar 18.

Example week (Jan 14, Georgia) 133 min. (+50 core)
M: rest/core
T: 30 min course at Hammond Pond (walk there) (7 min core +5 min drills)
W: (11 min core)
H: 15 min ez jog w/ map (12 min core +5 min drills)
F: rest or minimal jog
Sat: 60, A-meet (walk hills; substitutes for long run) (5 min warmup drills)
Sun: 45, A-meet (substitutes for workout) (5 min warmup drills)

Example week (Mar 25, no race) 200 min. (65 core)
M: rest/core
T: 60 min long run including 30 min O' at Hammond Pond/newton center playground. 10 min drills/core
W: 25 EZ, 10 min core
H: 45 (30-min tempo on trails), 10 min endurance circuit, 5 min drills
F: 20 min intense core, walk course at Hammond Pond
Sat: 30 EZ, 10 min core
Sun: 45 O’ training

core/legs 15:06 [2]
shoes: barefoot

Woohoooo core! Season best!

Friday Dec 7, 2012 #

running 18:00 [3] 1.95 mi (9:14 / mi)
shoes: gray and yellow mizunos

Practicing map-folding! Trying to get rid of those times when I accidentally fold too small and there's nowhere to grip. Or no north lines under my compass! Next time I'll maybe do it while I'm running on trails.

Left arch has been a little sore, so I'm wearing an arch support around the house and taking precautionary advil after training. Seems to be working! I think the cause is my unsupportive O' shoes. Maybe for trainings/long races I should wear trail shoes instead?

core/legs 10:05 [2]

working on hamstrings, glutes, and core


Awww I ordered bone marrow at a bar because I thought it had iron. It does not! But now I can say I've eaten bone marrow:)

Thursday Dec 6, 2012 #

Orienteering (walking) 1:30:00 [0] *** 5.0 km (18:00 / km)
spiked:11/12c shoes: gray and yellow mizunos

Setting out my Hammond Pond training. Unintentionally did this without a compass, and it was great practice! I was in super close contact the entire time. Can't wait to run the course next week!

Wednesday Dec 5, 2012 #

orienteering 30:00 [3] *** 2.4 km (12:30 / km) +65m 11:01 / km
spiked:11/12c shoes: O' Shoes

I have a car this week, so I picked up Anne from Olin and we went to the Fells! We ran the Park-O at Long Pond backwards. We started at the same time and re-grouped every 3 controls. Super fun! The added pressure of wanting to beat her was really good for me.

One of my goals for the training was to be confident with where I was, and the second was to stay in close contact with the map. Getting the first 2 controls right helped with the confidence, and the only one that I wasn't sure about was #5 (which I checked several times).

Really fun to be around someone so serious and enthusiastic!

Orienteering (walking) 45:00 [0] ***

This was super fun! We verified the locations we'd gone to on #'s 3 and 5, with me narrating the features I was looking for along the way. Then we took turns to some locations that I made up. Doing this without controls was fun and made me more confident!

running warm up/down 5:00 [3] 0.56 mi (9:00 / mi)
shoes: O' Shoes

Tuesday Dec 4, 2012 #

running 20:35 [3] 2.21 mi (9:20 / mi)
shoes: gray and yellow mizunos

Easy run. Felt really good! Ran up Beacon Street to BC and back. Was planning on practicing map folding and compass setting, but I forgot :/

running drills 7:00 [3]

Running drills and core. Strengthening those hip flexors and hamstrings!

Monday Dec 3, 2012 #

Orienteering (walking) 30:00 [0] ***

Part of a contour-only course of Hammond Pond that I found in my room. Decided to do it without a compass (which I'm not the greatest at), so it was challenging at a walk.

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