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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Apr 5, 2008:

activity # timemileskm+m
  road run5 3:07:30 5.1 8.21
  xc skiing1 2:10:00
  Orienteering2 1:06:53 6.15(10:52) 9.9(6:45) 280
  Total6 6:24:23 11.25 18.11 280

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Saturday Apr 5, 2008 #

Orienteering 16:49 [5] 2.9 km (5:48 / km) +60m 5:15 / km
shoes: Pro 1 O shoes

The morning sprint at Miami University. A really fun race :) Lots of good route choice around the campus. I made one ~30 second mistake leaving #1. I think I thought that I had to run along 3 sides of the building, but I didn't count the first side as I ran out. Or something. I took 3 left turns, instead of 2. As soon as I turned and my compass didn't match up I stopped, but it took me a bit of standing to really figure out what I did. Legs were moving just about as fast as they could, but it felt slow. Legs need more speed work.

road run 15:00 [2]
shoes: Pro 1 O shoes

Warming up before the first sprint on the warmup map and doing sprints in the parking lot.

road run 10:00 [1]
shoes: Pro 1 O shoes

warm up before the second sprint

Orienteering 17:48 [5] 2.7 km (6:36 / km) +70m 5:50 / km
shoes: Pro 1 O shoes

The second sprint of the day. I hesitated going to #2, as the fields didn't look like I expected and then I ran past the trail I wanted. I turned around and went back to find it. I'm glad I did, since those who didn't said they were hesitant when they entered the woods. I chose the slower route to #6, going down and then climbing back up again. Plus, the field that I ran through wasn't quite mapped correctly - an extra stream and broken ground. But it wasn't the best route regardless of that. Mike Smith ran by me going to #6 and I did my best to keep up with him, but kept on losing ground.

Friday Apr 4, 2008 #

Orienteering 32:16 [5] 4.3 km (7:30 / km) +150m 6:23 / km
shoes: INOV8 Mudclaw -old

Flying Pig WRE. A fun race - it felt more like a sprint than a middle. I ran well and planned ahead for the most part. I messed up the first real difficult control in the woods, #10. I was very careful to count reentrants but then I missed when I hit the big reentrant. I turned right instead of left and found #11. I didn't realize it was mine, but when I was running out of it and reloacting, I realized it was. That helped :) But I lost about 2 minutes there. Otherwise a pretty clean race.

road run 15:00 [2]

Running to the start and jogging around, doing sprints.

Thursday Apr 3, 2008 #

road run 35:00 [2]
shoes: Asics 1130

Running with Dad and Hill over to Comm. Ave for a 15 minute warmup, then 30 seconds between each interval, then 19 minutes back.

road run 10:00 [3]
shoes: Asics 1130

5 x 2 minutes with 30 second of rest along Comm.Ave and around the pond. Running at about threshold, maybe a bit slower. Just moving the legs fast to stretch them out.

Wednesday Apr 2, 2008 #

road run 40:30 [2] 5.1 mi (7:56 / mi)
shoes: Asics 1130

Ran with my high school friend today around her place. It's fun to have a new running buddy. I think I may slow her down slightly, but it's good training for getting faster :)


As I read over my past entries, I am appalled by my typos. I have to proofread. Or get a browser that will spellcheck. I think my operating system may be too old. But my iMac screen has taken to flickering slightly, which cannot be a good sign. Sigh, soon it may be time to upgrade... but to what?

Tuesday Apr 1, 2008 #


In my defense I just decided to go to the Pig a couple of days ago - but I did not realize it was so long on Sunday! Ah! Well, it will be good Billygoat training.

road run 50:00 [2]
shoes: Asics 1130

warm up and down with Hill. A longer warmup as I knew I wouldn't want to run longer after the intervals. I felt very sluggish during the warmup and slightly lightheaded, since I didn't drink enough water yet. So we cut the warmup a bit short.

road run 12:00 [4]
shoes: Asics 1130

4 x 3 minutes with 2 minutes of jogging between. We were running up Comm. Ave and all of the intervals had a bit of uphill, with the last one being all uphill. Felt good to run fast and nice to have Hill running with me. Hill yelled at me after the third interval for starting too fast. But there were guys who were about to pass us and we had to run away from them :)

Sunday Mar 30, 2008 #

xc skiing 10:00 [2]

We tried skiing a trail that we thought was groomed. We went uphill a bit, but when it still wasn't groomed we turned around.

xc skiing (skate) 2:00:00 [3]

Today I put on the skate skiis, since I knew we could skate the section along the trail because they didn't double track it. We went out and back along the river trail. Hill headed out on her own and did the loop that we did yesterday backwards. Dad, Ross and I skated the river trail out to Dana Lodge and back. Dad and Ross were setting a fast pace in the beginning and I had to work hard to barely keep up. As soon as we turned around though I was moving well and Ross dropped off behind Dad and I. I was really enjoying sections of it on the way back since a lot of it was slightly downhill and we were flying. The only problem was the it was warming up so the snow was getting soft. The shady spots were still nice, but then sunny spots were softer. Which meant that I almost pitched onto my face quite a few times as my skis suddenly slowed down in the softer snow. My balancing troubles led to the tops of my feet getting tired from constantly trying to balance myself. On the steeper downhills I could be seen leaning back and forth as my skis sped up and slowed down. Not the most graceful, but I stayed upright :) Working hard.

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