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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Mar 29, 2009:

activity # timemileskm+m
  Orienteering4 3:31:27 15.53(13:37) 25.0(8:27) 455
  road run3 1:44:00 8.98 14.46
  trail run3 53:00 3.7 5.96
  rowing machine1 20:00
  Total6 6:28:27 28.22 45.41 455

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Sunday Mar 29, 2009 #

trail run 10:00 [1]
shoes: INOV 8 Muclaw 330 -old

warm up

Orienteering 1:05:28 [4] 8.1 km (8:05 / km)
shoes: INOV 8 Muclaw 330 -old

Red X day 2 at Ran-it Granite. I started ok, but partway to 1 I lost some confidence and stopped short. Really had to force myself to keep going and there was the control right in front of me. Calmed down after that and did well on the next few controls. I hadn't been looking ahead and so had to stop for about 10 or more seconds after punching 9 to decide whether I should go up or down to 10. I ended up going down, which I think was ok. I had trouble with 14, hitting 15 first. I tried to attack of a piece of the yellow, but couldn't quite find the edge in the terrain and then I didn't go far enough. As I was running through the rocks I was #15 in front of me and thought, "That's my #15." But I continued to run to it even though I KNEW it was 15. So then I turned around and was still a bit high attacking 14, but found it alright. I had trouble going back into that area again for 19 and missed that one as well. Overall though a solid race, even if not spectacular.

Saturday Mar 28, 2009 #

trail run 10:00 [1]
shoes: INOV 8 Muclaw 330 -old

warm up.

Orienteering 37:43 [4] 4.7 km (8:01 / km) +200m 6:37 / km
max:193 shoes: INOV 8 Muclaw 330 -old

Ran-it Granite Day 1 Middle distance. I was running well until 4. I ran down the reentrant and right at the cliff, but I didn't see it from above. Looked both ways down the stream and could see all the way in both directions. Went further left, but then it was obvious that it was too far. Back back to the righ, but then was too close to the field. I knew the cliff was in the stream, but it looks like it goes across the whole stream, and so I thought I would see it if I looked down the stream. Once I turned around from too far right though I could see the control, but I lost a bit over a minute. The rest of the race went well, but I got tired near the end and stopped running up the hills and my angles out of the controls weren't terribly clean. Still, a fairly solid race.

Orienteering 17:07 [5] 2.8 km (6:07 / km) +85m 5:18 / km
shoes: INOV 8 Muclaw 330 -old

So I didn't really warm up and it really hurt going up the hill to the first control. Despite promises to run "easy" I was running quite hard the entire way. I couldn't let them all get away! Ran behind Tom Carr for most of the way :) And Jon Campbell. Then I had the pleasure of flying into the finish as they all ran penalty the penalty lap. Haha :) Our relay (Me, Cristina and Ross) came in 5th which was pretty good for actually having to race in our competitive classes, as everyone else (it seemed) got to race a shorter course than normal.

Friday Mar 27, 2009 #

road run 10:00 [1]
shoes: inov8 Mudclaw 270

Warm up down the road with Karen Williams :)

Orienteering 16:30 [5] 2.5 km (6:36 / km) +95m 5:33 / km
shoes: inov8 Mudclaw 270

First sprint on the Friday. Ross started a minute behind me and caught me going to 3, as I was really not going too fast. He ran by going downhill and I started to run behind him. Turns out to have been a terrible idea as he got me lost :) I recovered before he did though, but we did lose about 40 seconds. The rest of the sprint went well. I was working hard, but never really felt like I was sprinting. It was just painfully slow feeling.

Orienteering 14:39 [5] 2.4 km (6:06 / km) +75m 5:17 / km
max:188 shoes: inov8 Mudclaw 270

A pretty straightforward sprint. I didn't rest too long as I figured I would be tired no matter what. I ran well, only looking behind the wrong boulder on #5 and had a moment of surprise when there was no control. Legs were burning, especially the quads - I spent most of the sprints this weekend feeling very tired :)

Wednesday Mar 25, 2009 #

Orienteering 1:00:00 [2] 4.5 km (13:20 / km)
shoes: inov8 Mudclaw 270

Running a course in the Blue Hills with dad.

Tuesday Mar 24, 2009 #

trail run (warm up) 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Asics 2130

warm up around the trails. Wearing too many layers, so had to hide my extra shirt and gloves behind the log before the intervals.

road run (hill intervals) 10:00 [5] 2.4 km (4:10 / km)
max:185 shoes: Asics 2130

200 meter uphill dash x 12 (adding on one more!). As usual, the first couple were slow and I got faster as I went along. My max HR was 185. I waited until it went below 130 before starting the next one - which was about 2 - 2:45 minutes. I am no longer rounding to the nearest second or tenth of a second because sometimes it would mean rounding up to the next whole second and I don't want to do that :)
Times:
51.48
49.11
51.17
48.40
48.97
48.40
47.10
46.93
48.26
46.42
46.78
44.67

I decided to give it my all on the last one and about 5 meters from the finish I had the dreaded thought "oh no! I kicked too soon!" but my legs carried me over the line. Certainly too fast to do them all at that speed and it took me awhile to recover.

road run 28:00 [1] 2.4 km (11:40 / km)
shoes: Asics 2130

back down the hill, panting and studying a map

trail run 15:00 [2] 1.7 mi (8:49 / mi)
shoes: Asics 2130

cool down on the trails and back to the car.

Note

I got sick and now I have to worst sounding voice :( It's hard being an elementary school teacher and not being able to raise your voice or talk for extended periods of time.

Also, Ross made some amazing Hungarian mushroom soup and it has a lot of dill in it. Now, whenever I smell or taste dill I immediately think of Ukraine. Anyone else have that same association?

Monday Mar 23, 2009 #

rowing machine 20:00 [3]

Monday's training as dictated to Ms. Saeger's secretary. " Today I rowed for 20 minutes...."

road run ((or something)) 56:00 [3] 6.0 mi (9:20 / mi)

"... and ran for 56. so call it like 6 miles or something"

these trainings have now been duly noted and recorded.
respectfully submitted on this, the twenty-third of March, 2009.

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