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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 1 days ending Jun 4, 2016:

activity # timemileskm+m
  Orienteering1 1:28:41 7.34(12:05) 11.82(7:30) 782
  trail run1 35:20 2.48(14:14) 3.99(8:51) 236
  Total1 2:04:01 9.83(12:37) 15.81(7:51) 1018

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Sa

Saturday Jun 4, 2016 #

10 AM

trail run 19:38 [1] 2.18 km (9:01 / km) +110m 7:12 / km

Warm up for the Long. Legs were feeling ok after yesterday, but my usual things were a bit sore - right glute and left hamstring. Ran through the warm-up controls with Hill, mostly discussing the rocks and how sometimes it's hard to tell which ones are mapped.

Orienteering 1:28:41 [3] 11.82 km (7:30 / km) +782m 5:38 / km

Team Trials Long.

Overall a good challenging race. I was worried that up and over wasn't the best way to 1, but I executed it well and was careful coming back down, but spiked the controls. Had trouble to 2, when I hit the trail later than I thought and was confused. I also missed the attack to 2 when coming from the top, and was one reentrant too far. 3 was fine along the hillside and then I went back over the hill to 4. I drifted too low and spent some time standing and looking around before climbing up.

After 4 I didn't make any more big mistakes. I was lower than I thought on 6, and I was higher than I meant to be on 9. On 11 I took the trail, which was a good choice for me, but I should have cut off the trail before the swamp and saved myself a few contours of climb. I think that left to 12 was better than right, looking at my splits vs. the men (who mostly went right). I was in 4th place in the men's standing at 14 :)

Very careful on controls 13-16 so as not to lost my head. Overly careful probably, but it felt nice to have a clean ending. The trail run seemed to take forever, but at the same time it was nice not to have to think too much!

trail run 15:42 [2] 1.82 km (8:39 / km) +126m 6:25 / km

Cool down with Alex and Hill.

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