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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Orienteering4 2:34:20 13.06(11:49) 21.02(7:21) 682
  trail run6 2:05:53 12.98(9:42) 20.89(6:02) 412
  track workout1 34:43 4.58(7:35) 7.37(4:43)
  road run1 4:13 0.54(7:49) 0.87(4:51) 2
  Total9 5:19:09 31.16(10:15) 50.15(6:22) 1096

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Sunday May 1, 2011 #

8 AM

Orienteering 1:15:28 intensity: (27 @1) + (59:48 @2) + (15:13 @3) 6.08 mi (12:25 / mi) +411m 10:15 / mi
ahr:164 max:176 shoes: newest Mudclaws

map
West Point Red Long.

I did sign up for Blue, but I changed to red after the sprint on Saturday. I wanted to have a good day on red.

I started out confidently, noting that the first control chould be fairly straightforward with the saddle between the two hills. But as I was running for it, I saw the control below me. It's too low, I told myself... but yesterday I thought it was too low and it really was my control.... it can't be mine, I told myself.... but yesterday.... warring minds and I did head down about 5 contours to check it out. Of course, it wasn't mine and I climbed right back up those 5 contours. Another spectacular beginning. Yes, I do see the trend.

But after that it got better, eventually. A bit of a hesitation on #2, as the other control again threw me off. I had a beautiful route to #3, only to start heading off about 180 in the wrong direction. But the long climb settled my brain and although I did a funky extra climb and loop at the end of that leg, I was beginning to think straight. 5-9 went well and I debated 10 for a bit as I had gu at 9. The around the left route looked too long, although I think it was best. I decided for up and over, to work on my hill climbing skills. It was quite steep, but may have been a decent route had I executed it well. At the top I meant to go through the big saddle, but I cut up too early. I then thought I was one hilltop further along, which caused some confusion. Luckily, I just kept on going on my compass and when I hit the trail for the second time I realized what I had done.

The rest of the race was spectacular, with little to no time lost. I was able to chase after Brendan to 15, although once he realized I was there he sped up again. We went separate ways to 16 and I was convinced he was in front of me and I was pushing hard to catch back up.

If only the beginning of my race could have been like the end. I had some serious trouble starting my races this weekend, which is unusual for me. I often have trouble around control 3 or 4, but I typically start off well. Nerves for the first A meet of the season?

trail run 15:00 [2] 1.3 mi (11:32 / mi)
shoes: newest Mudclaws

jog to the start with Alex and around the area some more. Remembered to grad descriptions!
10 AM

trail run 11:00 [2] 1.0 mi (11:00 / mi)
shoes: newest Mudclaws

cool down with Alex, Marie and Ali.

Saturday Apr 30, 2011 #

trail run 20:00 [2] 2.0 mi (10:00 / mi)
shoes: newest Mudclaws

warm up for both the sprint and middle
9 AM

Orienteering 42:18 intensity: (14 @1) + (7:52 @2) + (28:55 @3) + (5:17 @4) 3.1 mi (13:39 / mi) +204m 11:20 / mi
ahr:179 max:186 shoes: newest Mudclaws

 map

Even after a good warm up I was obviously not ready to be in orienteering mode. I left the start at slightly the wrong angle. I had hoped to see the stream, but instead ended up in the swamp. Got my bearings and did see the large boulder on the other side of the stream. My GPS track shows that I was heading toward the control, but then angled more uphill. This may have been at the point when I did actually see my control, but thought it was on the lower boulder group. This caused me to wander the hillside for a bit, desperately trying to make things match up. I eventually bailed and on my way out I ran, again, by my control and this time went over to check it out. I was completely bummed by my wanderings and lost time and missed 2 by being too high in the reentrant.

3 - ok, only missing a bit to the right.
4 - after heading up the hill I convinced myself I was going about 45 degrees the wrong way and turned sharply to the right. I wasn't.
5 - checked out the wrong reentrant - the one to the right and had to climb over
6- beautiful leg across the trail
7- stayed down and then climbed at the last moment
8- I knew I was going too high to the boulder cluster on the bare rock, but I was having trouble getting through the green.
9- left 8 about 45 degrees the wrong way, before realizing that I just should have dropped down.
10-13 went beautifully, complete with my sliding down the cliffs out of 11. I don't think it saved me any time.

Not pleased with my run, since I've recently been teased with some very clean races. I think I was annoyed with myself after 1 and, it seems, had a difficult time getting my brain into the game. None of my splits were terribly great, even on the legs that went well.
1 PM

Orienteering 18:56 intensity: (2:16 @1) + (1:12 @2) + (10:35 @3) + (4:53 @4) 1.68 mi (11:16 / mi) +53m 10:16 / mi
ahr:175 max:187 shoes: newest Mudclaws

 map

West Point Sprint.

After this morning I kept with the advice of keep my head up, but changed my other piece to COMPASS! In my haste to avoid the out of bounds area on the way to #1, I practically ran by the first control. It was the smooth sailing on 2-4, as I was being careful. On 5 I was too high on the hillside and had to drop quickly at the end when I saw the control below me. I think the overgrown green forced me higher. I was hesitant because I knew I was too close to the campgound on the top. 8 was a bit dicey, as I expected to run to the left of the big boulders and therefore have the rootstock in front of me. I slowed down a great deal and lucked out at seeing the rootstock and Alan Young there just as I was heading that way, but it saved me some hesitations. Careful again on 9 and a bit high on 10. 11-14 went well, still running behind Alan. Was confused again on 15. I think that I thought I was coming in from the other large boulder, although in retrospect that doesn't make any sense. In any case, I was very surprised to see the flag on the boulders to my right, when I was thinking they should be on my left. Didn't quite believe it was right until I saw Alan punch. Contoured around to 16 and no problems on the way in.

Overall, a pretty clean sprint. Could have saved some time here and there being straighter and less confused, but no time spent standing around scratching my head... unlike the morning.

Thursday Apr 28, 2011 #

6 PM

Orienteering 17:38 intensity: (2:08 @1) + (4:44 @2) + (9:21 @3) + (1:25 @4) 2.2 mi (8:01 / mi) +14m 7:52 / mi
ahr:169 max:183 shoes: newest Mudclaws

Park-o at Fresh Pond.

trail run 6:27 intensity: (56 @1) + (5:31 @2) 0.69 mi (9:21 / mi) +5m 9:09 / mi
ahr:141 max:153 shoes: newest Mudclaws

Cool down with Alex.

Wednesday Apr 27, 2011 #

4 PM

trail run (skyline) 1:03:26 intensity: (5:09 @1) + (32:22 @2) + (25:55 @3) 6.69 mi (9:29 / mi) +407m 7:58 / mi
ahr:164 max:179 shoes: Teva Trail Shoes

Skyline run with Dad. Not too fast, but not too slow.

Tuesday Apr 26, 2011 #

6 PM

road run 4:13 intensity: (24 @1) + (3:11 @2) + (38 @3) 0.54 mi (7:49 / mi) +2m 7:43 / mi
ahr:160 max:172 shoes: Asics 1150

Warm up. Yep, all 4 minutes of it.

track workout 34:43 intensity: (6:31 @1) + (9:13 @2) + (5:35 @3) + (13:24 @4) 4.58 mi (7:35 / mi)
ahr:157 max:187 shoes: Asics 1150

2 x (1200, 1000, 600) with 200m jogging rest between everything. Managed an appropriate 5k pace.
7 PM

trail run 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Asics 1150

Cool down around the stadium. I manged to stop my watch instead of starting it.

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