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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Nov 13, 2010:

activity # timemileskm+m
  Orienteering3 3:04:20 13.39(13:46) 21.55(8:33) 463
  road&trail run2 2:27:00 15.0(9:48) 24.14(6:05)
  road run2 1:21:00 7.5 12.07
  lifting/strength3 40:00
  rowing machine3 30:00
  trail run1 10:00 1.0(10:00) 1.61(6:13)
  Total9 8:12:20 36.89 59.37 463
  [1-5]9 8:06:56

» now

Saturday Nov 13, 2010 #


My ability to upload from my garmin has disappeared...? Any suggestions for how I can get that back?

Orienteering 57:49 [4] 5.8 km (9:58 / km)
shoes: Icebugs

Rocky Woods. I didn't warm up at all and I noticed it on the way to the first few controls. I had a hard time getting my head into the course. I made a parallel error on the way to 2, and had a few other bobbles, but otherwise ran a relatively clean race. I didn't choose a good route to 13, which cost me some time. I saw Giovanni when I was leaving 10 and then I missed 11 slightly and he caught up more. After I saw him I started to work pretty hard to keep him at bay, which is part of the reason why my route to 13 was so bad - I was rushing. But after 13 I booked it to the last few controls and nailed them. And still Ross creamed me by 12 minutes. That's just not fair.
11 AM

Orienteering 57:52 intensity: (5:24 @0) + (40 @1) + (25:02 @2) + (21:26 @3) + (3:11 @4) + (2:09 @5) 4.5 mi (12:51 / mi) +152m 11:38 / mi
ahr:168 max:192

Friday Nov 12, 2010 #

road&trail run 46:00 [2] 5.0 mi (9:12 / mi)
shoes: Asics 2130

Running with Dad in Dedham. We ran on the trails in Wilson Mountain that we don't usually run on. Then we "skied" down the hill on the leaves. Reminded me of when I "skied" down the hill with my sneakers with Sandra and Christoph. That was an awesome vacation :) Sandra, can we replicate that again this summer? :)

lifting/strength 5:00 [2]

Track drills, calf raises, sit up thingys

rowing machine 10:00 [1]

Even with NPR, I find this tedious.

Thursday Nov 11, 2010 #

road&trail run 1:41:00 [2] 10.0 mi (10:06 / mi)
shoes: Teva Ligero Mesh

Happy Birthday, Dad!

We went up to Weston with a newer version of the map we usually run with to run on the trails. We still got lost :) But we explored a new area with beautiful houses. More pavement running than we meant to do, but it was a beautiful morning for a run!

Wednesday Nov 10, 2010 #

road run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Teva Ligero Mesh

Running around Dedham with Dad.

lifting/strength 5:00 [3]

Some track drills and 30 crunches type things.

rowing machine 10:00 [2]

Tuesday Nov 9, 2010 #

road run 31:00 [2] 3.0 mi (10:20 / mi)
shoes: Teva Ligero Mesh

Running around Dedham with Dad.

road run 5:00 [3]

Track drills

rowing machine 10:00 [2]

Monday Nov 8, 2010 #

lifting/strength 30:00 [2]

Burn with Kearns and then abs on the ball. I thought about doing more, but I haven't done strength in a long time and it's hard enough now to steady my arms enough to type. So I think I'm done for the day :)

Sunday Nov 7, 2010 #

trail run 10:00 [2] 1.0 mi (10:00 / mi)
shoes: mudclaw 330 0

Circles around the parking area as a warm up.
9 AM

Orienteering 1:08:39 [4] 8.5 km (8:05 / km) +311m 6:50 / km
shoes: mudclaw 330 0

DVOA long. 6.55mi

A very pleasant and fun race. I was never flying through the woods, but I kept moving and planning well. Everything was where I expected it to be with only a few exceptions. I was a bit off on my compass going to #7 and I hoped to see the swamp. I ran through a lowish area that looked like it might have been wet at some point, but I couldn't seem to match everything up. I saw Ross go tearing by, but couldn't see what he was running to. I eventually switched the thinking in my brain and instead of looking for the swamp I looked for the top of the broad reentrant. That helped me drop lower and run right into my control. Sometimes it's easy to get runnel vision and only look for one feature instead of putting everything together. The rest of the course went well and I was very carefully finding trees along my compass bearing to hold my line throughout most of the course. I went on the trail around the green to 14 which seems to be one of my wisest decisions of the day.

I love long courses so much more than middles.

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