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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  orienteering3 2:55:29 13.06(13:27) 21.01(8:21) 34030 /79c37%
  Running (mostly hard surfaces)4 2:37:29 14.71 23.67
  Running (mostly trails/soft surfaces)2 1:03:20 6.33(10:00) 10.19(6:13)
  running drills3 20:30 0.96(21:21) 1.54(13:16)
  Total6 6:56:48 35.06 56.42 34030 /79c37%
averages - sleep:9

» now

Sunday Apr 28, 2013 #


Training for next week:

Down week. Aiming for <29 mi. Sleep a lot all week. Eat my veggies and meat.

Mon: rest
Tue: track workout with map? Or terrain intervals?
Wed: easy jog w map
Thurs: park o
Fri: easy run w map
Sat: mt misery
Sun: Lynn Woods!

Running (mostly trails/soft surfaces) warm up/down 28:14 [3] 2.82 mi (10:01 / mi)
shoes: New Mizuno wave riders

This is more or less correct.

running drills 3:00 [3] 0.15 mi (20:02 / mi)
shoes: New Mizuno wave riders

Before the sprint.

orienteering 57:56 [4] *** 5.49 km (10:33 / km)
14c shoes: O' Shoes

Straight line: 4.48k

orienteering (Sprint) 22:36 [4] 3.1 km (7:17 / km)

Straight line: 2.36k

Saturday Apr 27, 2013 #


Beat spike in the sprint. I think that means I have infinity percent more sprint wins than he does this season.

Also beat Peter for the first time ever! Now I should work on beating them both in middles.

orienteering (Middle) 44:21 [4] *** 5.26 km (8:26 / km) +130m 7:30 / km

(Straight line distance 4.3k)
Fiiinally finished the first of my 4 write-ups! It was really useful, as the impression I got from my blow-by-blow account was very different from the impression I had after I'd finished the course. (It's 2.5 pages single spaced, so I won't post it here.)

My largest errors ALL involved getting distracted by people. Still. Jeez loueez. My tentative goal for this coming weekend is to start in a pack of people and then force myself to focus on a picture in my head of where I am on the map in an effort to block out the people.

A secondary thing to work on will be to have an extremely detailed mental picture of various cliffs in the control circle. Two of my mistakes from the weekend involved staying in reeeeally close contact with cliffs until I inexplicably lost contact <25m from the control. I think the solution here is to just identify these situations when I plan my leg and pay suuuuper close attention when I get in the circle.

Running (mostly trails/soft surfaces) warm up/down 35:06 [2] 3.51 mi (10:00 / mi)

More or less correct

running drills 10:00 [3] 0.5 mi (20:00 / mi)

Before the sprint. Some by myself, some with Anne.

orienteering (Sprint) 20:08 [4] *** 3.22 km (6:15 / km)
14c shoes: O' Shoes

(Straight line 2.83k)

Friday Apr 26, 2013 #

Running (mostly hard surfaces) 21:00 [3]
shoes: New Mizuno wave riders

Giacomo and I managed to squeeze in a run while we were stopped for dinner. Did a few controls of a partner map exercise.

Thursday Apr 25, 2013 #

orienteering (Peters Hill) 30:28 [4] 3.94 km (7:44 / km) +210m 6:06 / km
ahr:166 spiked:17/19c shoes: New Mizuno wave riders

(Straight line 3.7k)

Running (mostly hard surfaces) warm up/down 35:12 [3] 3.35 mi (10:30 / mi)
ahr:145 shoes: New Mizuno wave riders

Wednesday Apr 24, 2013 #

Running (mostly hard surfaces) 36:00 [2] 3.6 mi (10:00 / mi)

Visualized 12 controls from the Billygoat at Moreau. I couldn't remember all of leg 1 at once though. Or find a route I was super confident in. The rest of it was fine.

Tuesday Apr 23, 2013 #

Running (mostly hard surfaces) 23:39 [4] 3.59 mi (6:35 / mi)
ahr:178 shoes: New Mizuno wave riders

Ladder. Remembered to bring a map this time! I visualized ~10 controls of a course at the Fells, during my 'on's. I was straining a lot less than I was at the first track workout a couple weeks ago.

time/distance/AHR (rest/distance/AHR)

2:23/.39 mi/171 (1:35/.13/154)
4:12/.64/178 (1:42/.14/157)
5:15/.76/178 (1:48/.12/157)
5:12/.76/178 (2:19/.16/152)
4:13/.65/178 (1:40/.13/162)
2:24/.39/180 (1:45/.14/162)

running drills warm up/down 7:30 [1] 0.31 mi (24:11 / mi)

Running (mostly hard surfaces) warm up/down (strides) 1:30 [4] 0.2 mi (7:30 / mi)

Running (mostly hard surfaces) warm up/down 40:08 [3] 3.97 mi (10:07 / mi)
shoes: New Mizuno wave riders

Monday Apr 22, 2013 #


Plan for the week:
Mon: rest, send race analysis to Alexei.
Tues: track workout. Print out or bring a map to read.
Wed: easy. Long leg practice after work?
Thurs: Park-O. Practice focusing 100% on map contact.
Fri: easy run before work with map, probably depart for West Point after work.
Sat: Sprint, middle at West Point. Focus on keeping a picture of the current 100-200m in my head at all times.
Sun: same thing.

Also: wrote Alexei a multi-page email describing my race in excruciating detail. He suggested this because focusing on time lost means mental habits can be overlooked. I'm guessing his response will be that I should have more confidence and worry less about what other people are doing.

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