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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Apr 4, 2011:

activity # timemileskm+m
  Orienteering5 4:13:31 19.22(13:12) 30.93(8:12) 852
  trail run1 1:03:28 6.76(9:23) 10.88(5:50) 413
  track workout1 40:06 2.3(17:26) 3.7(10:50) 2
  lifting/strength1 22:04
  road run1 5:00
  Total9 6:24:09 28.28 45.51 1267

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Monday Apr 4, 2011 #

5 PM

lifting/strength 22:04 [1] 0.0 mi
ahr:83 max:122

Legs, arms, then a few more abs and legs

Sunday Apr 3, 2011 #

12 PM

Orienteering 1:15:59 intensity: (6 @1) + (1:07:08 @2) + (8:45 @3) 8.3 km (9:09 / km) +296m 7:46 / km
ahr:163 max:179 shoes: newest Mudclaws

CSU local meet at Rocky Woods. Decent race with a only few bobbles. I was trying to be very careful on #1, but I climbed to the southwest most hilltop and stood staring down into the big reentrant for a bit before figuring it out. I don't think I was there long, but I lost a minute! I got to do this again when I picked up controls and I found the hilltop that I meant to find the first time and executed it perfectly. After that there was a few more confusions and hesitations. I was slow, careful and confident today and that helped the navigation. The reentrant is no longer on the map for 8, but I often have difficulties when I have to climb one contour to get to a negative feature. Today I hesitated, but then reminded myself that I had to climb and did so, recovering nicely. I did remember to warm up, and even though it was only for about 6 minutes I think that helped immensely.

Oh, and I beat Ross :) I saw him around 12 and managed to stay ahead to the finish. Of course, he did wake up early this morning to do a 12 mile trail run before orienteering...


Quickroute shown here.
3 PM

Orienteering 21:17 intensity: (2:43 @1) + (18:34 @2) 1.61 mi (13:13 / mi) +63m 11:47 / mi
ahr:146 max:163 shoes: newest Mudclaws

Control pickup. I like using the plastic tube to carry controls. I can effortless carry 6.

Saturday Apr 2, 2011 #

10 AM

Orienteering 1:27:38 intensity: (7:35 @1) + (1:19:46 @2) + (17 @3) 6.22 mi (14:05 / mi) +269m 12:25 / mi
ahr:154 max:173 shoes: newest Mudclaws

Breakheart Reservation Training designed by Alex, printed by Ed and streamers hung by Alex and Ross - thanks guys! I arrived a bit late (I like slow mornings at home) and so was one of the last people to start. I didn't do any sort of warmup and the beginning felt like I was pulling cobwebs off my brain. It took extreme effort to make myself simply look at the map, never mind make a plan or follow a rough compass bearing. I wasn't picking my head up or paying much attention to what I was doing, despite efforts to make myself try. I was becoming increasingly frustrated with my lack of ability to focus and plan and execute legs. Eventually the cobwebs cleared up and I vowed to myself that I would never again try to orienteer without first warming up. We'll see how long that vow lasts. Despite a rocky start, it was invigorating to run in the woods again. I made a few errors - lots of hesitation going into 21, as it was in a steep ravine which I still don't see on the map. Also missed 29, trying to come in off the trail bend, which is always a risky idea. Took an epic fall there when my right foot hit a hidden branch and caused my left side to slam into the ground with incredible force. I was wondering why my left shoulder was sore this morning...

Quickroute shown here.
3 PM

Orienteering 29:35 [2] 3.67 mi (8:04 / mi) +77m 7:34 / mi
shoes: Asics 1150

After a scrumptious brunch at Brendan's, we went over to Tufts for some sprint training. My stomach problems that have been plaguing me all week are still around and that, combined with tired legs, made for lackadaisical speed. Brendan designed 3 interval trainings which were great to do with a group. We all met up at the start and then set off at intervals - chasing those in front of us and being chased by those behind. I thought the idea in the beginning was that we would start slowest to fastest and try for a mass finish, but people got silly and therefore we started in random order each time :) After the three intervals we then ran the sprint that Brendan designed. I had good flow and decision making, but, again, I wasn't going super fast. I did have to stop to figure out the bridge to 10, as I was obviously not reading far enough ahead. Ross and Ali caught me there. Good times and lots of fun to run on the Tuft's map - I hadn't had a chance to do so yet. Thanks, Brendan for a fantastic afternoon!

Friday Apr 1, 2011 #

(rest day)

Stayed late at work trying to make a dent in the stack of papers that I have to correct. It's about as high as my knee. Daunting.

Now, double beer and chocolate night with Alex and Ed.

Thursday Mar 31, 2011 #

road run 5:00 [2]
shoes: Asics 1150

Warm up strides around the track.
7 PM

track workout 40:06 [4] 2.3 mi (17:26 / mi) +2m 17:23 / mi
shoes: Asics 1150

CSU Track workout. I forgot my HR monitor! I felt very lost without it and struggled with how fast to go. We did 3 x(1000, 600, 400) with 1 minute rest between each and then a 200 meter jog between sets. I did the first set about as fast as I was running things last week and then tried to get faster each set. Then on the last 400 I just had fun and went as fast as I could - although I think I could have started faster and been able to hold on. It was fun to run fast :) Slight stomach uncomfortableness on the second 1000, but went away once I stopped.

Wednesday Mar 30, 2011 #

4 PM

Orienteering 39:02 intensity: (26:32 @1) + (12:30 @2) 2.56 mi (15:15 / mi) +147m 12:56 / mi
ahr:124 max:166 shoes: Teva Trail Shoes

Putting out streamers for a possible terrain loop in the Blue Hills.

Tuesday Mar 29, 2011 #

3 PM

trail run (skyline trail) 1:03:28 intensity: (12:14 @1) + (37:03 @2) + (14:11 @3) 6.76 mi (9:23 / mi) +413m 7:53 / mi
ahr:163 max:178 shoes: Teva Ligero Mesh

Skyline trail run. I have to admit, I wasn't pushing super hard, but still going faster than I would a normal run. These shoes are also giving me blisters on the inside of my arch and it was becoming very painful when running downhill. Dad thinks I should tie my shoes tighter.

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