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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending May 16, 2013:

activity # timemileskm+m
  orienteering4 3:33:41 11.22(19:03) 18.05(11:50) 19050 /61c81%
  Running (mostly trails/soft surfaces)4 2:19:10 13.29(10:28) 21.38(6:30)
  Running (mostly hard surfaces)2 1:14:00 7.46(9:55) 12.01(6:10)
  Running (terrain)1 35:00 4.24(8:15) 6.82(5:08)
  Total6 7:41:51 36.2(12:45) 58.26(7:56) 19050 /61c81%

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Thursday May 16, 2013 #

orienteering 31:26 [3] *** 2.82 km (11:09 / km)
spiked:8/12c shoes: New Mizuno wave riders

Ugh I was super tired! I should've run less yesterday. decided to jog the course, but then I had a hard time keeping focused. So I didn't orienteer very well, but it was fun being out in the woods!

Running (mostly hard surfaces) 13:00 [3] 1.13 mi (11:30 / mi)
shoes: New Mizuno wave riders

Wednesday May 15, 2013 #


Hurt my hamstring doing cartwheels at the ICA yesterday, but I did a long warmup yesterday evening, and it's only a little tight today. Whew!

Running (mostly hard surfaces) 1:01:00 [3] 6.33 mi (9:38 / mi)
shoes: New Mizuno wave riders

2 laps around the reservoir. Right hamstring still sore, but I started out easy and it was fine. I rolly-sticked it when I got home.

Tuesday May 14, 2013 #


So... last week wasn't a down week either! I thought it was only 28 miles, but it turns out I forgot to log my distance on a few things:/ I did feel fantastic today and during the long, though, so I might keep going one more week. My main goal is just to make sure I don't have any *accumulated* fatigue.

This week:

Mon: rest
Tues: threshold work with Alex's skiers
Wed: easy run
Thurs: Park-O! Might do hills or something after.
Fri: pre-meet
Sat: 3k TIME TRIAL!!! First track race since Winter 2012!!!
Sun: Long run? Alex and I were talking about doing more of our long runs in terrain.

Running (terrain) 35:00 [4] 4.24 mi (8:15 / mi)
shoes: New Mizuno wave riders

Day 1 of my don't get beaten by Spike plan.

Joined Alex and her skiers for some threshold trail stuff at Hammond Pond. Should've brought a map, but I couldn't find a good one as I was headed out the door. It was on trails, but there was lots of jumping over stuff and lots of rocks, so I'm just calling it a terrain run.

3 x 1.4 mi, ~3 min jogging rest.


I followed Alex for the first 2, and it was good practice since she's less timid on the rocky stuff than I am. I was on my own for the last one, and it was hard. I was stumbling a whole lot more than I was on the rest of it.

Running (mostly trails/soft surfaces) 1:09:10 [2] 6.29 mi (11:00 / mi)
shoes: New Mizuno wave riders

The warmup and cooldown added up!

Sunday May 12, 2013 #


I just reached the end of my training plan for the spring, AAAHHH!!! I was planning on resting after Team Trials and building back up over the summer, but there are so many O' opportunities over the summer that I should probably just take a down week now and continue from where I am.

Here's a rough outline:

Now till June 14: keep my mileage around 35-40 and build cross-training volume! Aqua-jogging, endurance circuit, core. I sort of have a love-hate relationship with all that stuff, but it's good for me. I'll also be attending as many training camps as possible. Pawtuckaway and Harriman have been mentioned to me as some of the most technical maps within driving distance.

Probbbbbably June 14-July 14: Europe

End-of-season rest: July 14-28 (30 min every other day/by feel)

Build-back: start at 20 mi/week on July 29, 25 on 8/5, and 30 on 8/12. Incorporate core and x-training into my build-back.

Sept 7: Pawtuckaway camping weekend!
Sept 11: Highlander?
Oct 11: Canadian champs
Oct 19: Boulder Dash
Nov 16: DVOA A-meet
Nov 14: Traverse!!! And I'll be at my full volume by then!

orienteering 1:52:08 [3] **** 8.6 km (13:02 / km)

This race felt really, really good. I was worried I wouldn't have the fitness to race the whole thing, but my training is definitely coming along! And I had a lot easier time simplifying the rock features today than I did simplifying the contours yesterday.

And I beat Spike! 3/3 for the weekend!

Running (mostly trails/soft surfaces) 25:00 [3] 2.5 mi (10:00 / mi)

Warmup with Tereza, cooldown with Anne/Alex/Ali/Giacomo. My legs felt much better than expected after I finished, and I didn't want to stop running! Must've been the coffee!

Saturday May 11, 2013 #

orienteering 51:48 [3] ***** 4.2 km (12:20 / km) +190m 10:03 / km

Beat Spike again, first time beating him in a middle! And I'm 2/2 for the weekend.

Also my first time at Moreau, and it was an experience. I didn't blow up or anything, but I felt a little bit like I was in over my head. I didn't feel comfortable enough to do the things I do on other maps, like reading ahead and having quick exits out of controls. I just had to stay in 100% contact all the time. After a course review with Erin, I feel like I was justified in prioritizing map contact over speed. My problems were things like, 'I couldn't read the contours well enough to tell if the cliff was facing me,' and, 'I couldn't tell if the terrain matched the map.' I think that will just come with more practice on technical maps. So I think I orienteered really well for my current ability!

Things I did really well:

1. Knew when I was losing contact and needed to slow down. Successfully regained contact.

2. Whenever I saw somebody I knew, I identified a feature in the terrain and matched it to my map (which was my #1 goal!!!)

Running (mostly trails/soft surfaces) warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Warmed up with a map I found that was similar to Moreau. It didn't prepare me at all for actual Moreau!

The cooldown was fun because it was all downhill, and there were fun rocks to jump over.

Friday May 10, 2013 #

orienteering 18:19 [4] *** 2.43 km (7:32 / km)

I beat Spike! Muahahahahaha.

Running (mostly trails/soft surfaces) 25:00 [2] 2.5 mi (10:00 / mi)

I forget how much I actually warmed up and cooled down. My legs felt pretty crappy, so I tried to keep it to a minimum.

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