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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending May 16, 2009:

activity # timemileskm+m
  Orienteering5 4:14:10 14.29 23.0 175
  trail run3 59:16 6.6(8:59) 10.62(5:35)
  road run1 39:55 5.38(7:25) 8.66(4:36)
  Total6 5:53:21 26.27 42.28 175

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Saturday May 16, 2009 #

trail run 10:00 [2] 1.0 mi (10:00 / mi)
(sick) shoes: Falcon O shoes

warm up for the Buffalo A meet red middle.

Orienteering 32:09 [5] 3.9 km (8:15 / km) +125m 7:06 / km
ahr:182 max:194 (sick) shoes: Falcon O shoes

Buffalo Red middle. Another fairly good middle course for me, which is exciting. Not perfect, but the mistakes are ones that I recovered well from. Took it easy in the beginning. Having a bit of trouble reading the map while running to #2 and #3 - didn't use my magnifier, but I'm beginning to think that it may be a good idea for me. On #6 I dropped down instead of staying up and was below the control. I figured it out as I was still moving forward and cut up, but then did not see either the hills or the control. The hills were formline hills and I only barely noticed them and didn't register them. The control was about 10 meters from me but behind a tree. Frankly the only reason I found it was because the person behind me had climbed up the hill at a different angle and he saw the flag and ran to it. Not exactly the best strategy for finding a control. I was safe on the other controls where the features were by the trials and aimed off so I could hit the trails early. On 15 I was confused about which trail I was on and cut down to the stream too early. I think I was a bit brain dead. I saw a flag hanging on a distinct tree and was determined to find it on the map. I did, but then when I glanced up and down again, I couldn't locate it and stopped to look longer. Really I just should have run down the stream that I was standing in since the cliff was in the stream. But seeing as my average HR was 182 I was pushing pretty hard! Overall happy with the race, but would like to work out some of these tweaks so I can have an actual clean race!

trail run 10:00 [2] 1.0 mi (10:00 / mi)
ahr:181 (sick) shoes: INOV 8 Muclaw 330 -old

Warm up and strides before the sprint as the rain began - but it held off all day!

Orienteering 14:31 [5] 2.5 km (5:48 / km) +50m 5:17 / km
(sick) shoes: INOV 8 Muclaw 330 -old

Ug. I love sprints. I really do. They just haven't shown me much love in return lately. I tried to start out calmly and rationally but that only lasted to #3. Way, way off on my compass to #3 - slowed to jogging and walking until I saw the control way, way off to my left. Then was running all out on the grassy sections, but was only a second or two ahead of dad (I mean really! :) ). Ran to the wrong third to last control as well - off on my compass and just ran. The sad thing is that I had checked my clues and seen that it was in a reentrant, and yet... Same panicked misplaced confidence that screwed me in Czech.

Thursday May 14, 2009 #

trail run 17:00 [2] 1.9 mi (8:57 / mi)
ahr:149 shoes: Teva Trail Shoes

Ran over to Lost Pond for a short threshold run. Just after I entered the woods and was running down the trail, a raccoon, who had apparently been hanging out right next to the trail, jumped up from where he was resting. He was about 3 feet away from me, so I shrieked and he grunted and ran up the nearest tree. He kept on climbing up, checking every once in a while to see if I was still standing there. No longer scared out of my mind, I watched him climb - he was so adorable! So then on the way back I decided not to run back down that trail and scare him again. So I went the other way and what do I encounter but three turkeys standing right on the trail. Again with the shrieking from me and the turkey noises from them. Two smart(er) turkeys ran into the woods while the third ran down the trail. "you turkey" I thought, and laughed to myself :) So I chased this poor frantic turkey down the trail, as he wove back and forth, not quite willing to venture into the somewhat thick woods. Eventually the woods thinned out and he took off. I went back to see if the raccoon was still there and he was hanging out in the crook of the tree branches. Can he climb down? Or is he like cats - they run up and then can't figure out how to get down. Did I just doom the cute raccoon?:

Yesterday in the Blue Hills I scared up two deer (not unusual), but also a fox! He was also pretty adorable with his red coat and bushy tail. I'm pretty sure I've never seen a fox in the Blue Hills before. I feel like Dr. Doolittle.... but the opposite. Terrorizing animals wherever I go.

trail run 8:16 [4] 1.1 mi (7:31 / mi)
ahr:174 max:183 shoes: Teva Trail Shoes

Threshold run on the trails in Lost Pond. Felt quite good actually - the rain stopped and it was wonderful running weather. Funny to think how much I didn't want to go before I left. I ended the 8 minutes in the middle of a hill so I finished pushing up and and running through it before I stopped.

Wednesday May 13, 2009 #

Note

So an air conditioner leaked on the server for my school and now EVERYTHING that I have done this year on my computer is gone. Forever. Everything any teacher or staff member has done ever is gone. Forever. Special Ed. Reports, worksheets, all my pictures of my class, my bookmarks, my lesson plans. Everything. It is very frustrating. As if my job wasn't hard enough.

trail run 14:00 [2] 1.6 mi (8:45 / mi)
shoes: Teva Trail Shoes

11 minutes warm up, 3 minutes jog back down.

Orienteering 26:45 [4]

Downhill orienteering exercise. Times running on the trail to the top: 7:20 and 6:45. Times running down: 6:30 and 6:10

Tuesday May 12, 2009 #

road run 21:00 [2] 2.4 mi (8:45 / mi)
shoes: Asics 2130

Warm up and cool down.

road run 18:55 [4] 4.8 km (3:56 / km)
ahr:177 shoes: Asics 2130

Threshold run around Stoney Lea. Times: 4:37, 4:55, 4:47, 4:36

Orienteering 28:26 [3] 3.1 km (9:10 / km)
shoes: Teva Trail Shoes

Park - o in Franklin Park. Ran through stinging nettles and my legs are still crawling. Heart not quite in it today, which I sort of knew, but having Ross beat me by 10 minutes is discouraging.

Note: I entered the wrong split for #1, since I had this workout tacked on the back of the workout from earlier and I got a bit confused. That makes my time look better :)

Monday May 11, 2009 #

Orienteering 55:00 [2] 3.0 km (18:20 / km)
ahr:120

ok, here we go - logging!

Went to the Blue Hills today for some compass practice. I thought that I forgot my compass bag, which was tragic since we were doing compass work. Then we discover that dad actually took my compass bag this weekend, and I his. So I was all set! Talk about fortuitous. Sam Levitin joined us as well today, which was fun. It's fun to have guest stars train with us - recently it was Cristina. I had a blank piece of paper with only the course drawn on it and I was trying to take accurate compass bearings to each control. Leg lengths were from about 75 to 200 meters. I was pleasantly surprised at how well I did. It makes me think that I'm trying too hard when I'm actually orienteering. Now, of course this technique won't work in all terrain, but I was very close to almost all the controls. Even nailed some from about 150 meters away, which I think it pretty good.

Sunday May 10, 2009 #

Note

You wouldn't think it would be hard to find time to log.... and yet..... this week should be better though.

Orienteering 1:37:19 [5] 10.5 km (9:16 / km)
ahr:171 max:194 shoes: INOV 8 Muclaw 330 -old

Billygoat! Lots and lots of fun :) As usual, Hill and I ran together, and that always means lots of fun. Didn't actually do any navigating to 1-3 and then started to follow along on the way to 4 and decided which side of the pond to run on (left). After that Hill picked which #5 to go to, but we executed it badly, not following the trail along the edge. Ran to 6 and went with our plan to skip 7, although no one around us was doing it. Met up with Ross coming into 8, although he disappeared soon afterward. Leaving 8 I thought we were going one way and Hill thought we were going the other. I let her lead and was very confused until we came out to the trail in a completely different location than I expected. Saw Erik and someone (Greg) up ahead of us going to 9 and thought how fun it was that we skipped before them all. They helped us into 9 and 10 and then we lost them too. Alone until 14, where Nate Lyons caught up to us, but then he took a different route to 15. At 17 we saw Ernst and Clem heading to 16, and then we caught back up to Andrew Childs and Peter Grollman who had been with us before we skipped and then caught back up once they skipped 15 - guess they were pretty even splits! The 4 of us messed up 20, and I was no where near relocating, but Hill convinced me of where we were. Lost Peter and Andrew and Clem got ahead of us after 20. Nate Lyons caught back up to us, and when I punched the last control with him I realized that I probably didn't have a chance in the finish chute sprint :) But he didn't gain that much on me :) Lots of fun, although 15th place certainly isn't our best place. I think Hill let me sprint ahead of her. As she put it, if I ran the wrong way at the end, she would quickly go in for the win, but she didn't feel like trying to out sprint me.

I fell a whole bunch out there, which I normally don't do. And of course I do it when there is someone watching. On my 3rd full out face plant Hill just laughed at me. But today I hurt in all sorts of places where I hit the ground hard. I think it was a combination of following behind Hill for parts of it and running faster than I normally do through the woods. But it's good for me to realize that I can run that fast at times and still finish a 10k course feeling just fine (minus the bruises and cuts).

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