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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Apr 26, 2009:

activity # timemileskm+m
  trail run3 3:21:00 20.44(9:50) 32.89(6:07)
  Orienteering1 1:20:00 4.16(19:13) 6.7(11:56)
  road&trail run1 55:00 6.7(8:13) 10.78(5:06)
  lifting/strength1 51:00
  road run1 31:00 3.4(9:07) 5.47(5:40)
  track workout1 5:38 1.0(5:38) 1.61(3:30)
  Total5 7:03:38 35.7 57.45

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Saturday Apr 25, 2009 #

Note

Wedding Day!!!!!! :) :) :)

Friday Apr 24, 2009 #

trail run 38:00 [4] 4.0 mi (9:30 / mi)
shoes: Asics 2130

Warm up, down, and between sprints. Planning on running on the track, but it looked like the track team was using it so I ran in Lost Pond.

trail run 20:00 [4] 2.6 mi (7:42 / mi)
shoes: Asics 2130

Threshold run around the trails. Hard, but a beautiful day!

trail run 3:00 [5] 0.8 mi (3:45 / mi)
shoes: Asics 2130

Ran 4x 42 seconds uphill on the trails, instead of 42 seconds 200s on the track.

Thursday Apr 23, 2009 #

trail run 15:00 [1] 1.8 mi (8:20 / mi)
shoes: inov8 Mudclaw 270

Warm up and down.

trail run 35:00 [2] 3.2 km (10:56 / km)
shoes: inov8 Mudclaw 270

Some orienteering practice without a compass in Blue Hills East. Didn't navigate too well, but was good training. Also, the map wasn't the best in that area.

Friends have started to arrive for the wedding. I'm waking up early tomorrow morning to do a track workout and then I'll see what I can get in over the weekend.

Wednesday Apr 22, 2009 #

road run 31:00 [2] 3.4 mi (9:07 / mi)
shoes: Asics 2130

Running over to the Dedham track (14:00) and doing 4 strides before running the mile time trial!

16:00 warm down on the track and running home.

track workout 5:38 [5] 1.0 mi (5:38 / mi)
max:190 shoes: Asics 2130

Yay! Dropped 40 seconds off my mile time from last time, which is wonderful. I was all set to run a 5:50 with split times in my head, but then ran much faster. Splits and avg HR for each 200 after the 1/2 mile:

200 - 37
400 - 1:17
800 - 2:46 170
1000 - 3:28 186
1200 - 4:13 187
1400 - 4:56 187
1600 - 5:38 185

Felt really great the whole way. Running fast and smooth. :) Started out a bit fast and since I still felt good in the end I should work on running more even splits next time to try and drop my time to 5:30.

trail run 1:30:00 [2] 9.25 mi (9:44 / mi)
ahr:143 max:164 shoes: Teva Trail Shoes

After dad and I ran back to Dedham we changed shoes and drove over to the Blue Hills. We had talked about running the skyline run, but settled for a 10 mile trail race route instead. At the end we read the map a bit incorrectly and cut off about 3/4 of a mile :) oops:) Finished just as the first rain drops were falling.

Note

Amazing how much training I can do when I don't have work! :)

Tuesday Apr 21, 2009 #

Orienteering 1:20:00 [3] 6.7 km (11:56 / km)
shoes: INOV 8 Muclaw 330 -old

Ran the red course for this weekend at a fairly easy pace so that I would not make any mistakes. Unfortunately, I still did. Doesn't seem to matter how slow I'm going. But I do notice that these mistake are occurring in the circle and usually because I am taking the wrong compass bearing from my attackpoint and ending up on a similar, but incorrect, feature. So, something to work on. Any suggestions out there for good trainings to work on this?

And now I'm home and I made myself a big cup of coffee to attempt to wake myself out a bit for my strength workout. I feel very low.... Maybe it's the rainy day.

lifting/strength 51:00 [2]

Did the whole workout this time and think my legs may be sore tomorrow :) Plus, my apartment is way too warm. I opened up all the windows, but was still sweating like crazy. There are different segments in the video and I took my average HR for each segment:
8:00 112 (warm up)
11:25 137 (plyometrics)
6:30 127 (cardio)
4:20 137 (plyometrics)
6:04 138(cardio)
4:35 139 (plyometrics)
9:47 101 (core and streching)

Not bad for the middle section and I definitely looked down a few time and saw that my HR was above 150.

Monday Apr 20, 2009 #

road&trail run 55:00 [3] 6.7 mi (8:13 / mi)
shoes: Asics 2130

I did my best to put this into gmaps pedometer, but it's hard to figure out where the trails go through Hammond Pond. I think if I had the o map here with me and the topo map on the computer I could be more accurate, but this distance is close enough :) I woke Ross up by jumping on the bed and he came running with me. We ran through Hammond Pond, around the Reservoir (where I tried to keep my HR above 157) and then up Reservoir St. and back through the other side of Hammond Pond. Trying to run at a faster pace than usual, because I think I'm slow. The plan was to go watch the marathon, but Ross has lots and lots to do for the A meet and I enjoy watching the marathon on TV because then I can see the finish - which was amazing this year. The shopping with mom and Hill because I needed jewelery to wearing at the wedding. Dreading the idea of trying to find some, but actually did quite well, which is amazing.

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