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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  trail run6 3:23:47 22.92(8:54) 36.88(5:32) 452
  Orienteering2 1:33:01 8.78(10:35) 14.14(6:35) 123
  lifting/strength1 31:43
  Total7 5:28:31 31.7 51.02 575

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Sunday May 29, 2016 #

10 AM

trail run 19:33 intensity: (10:50 @1) + (8:43 @2) 3.37 km (5:48 / km) +18m 5:39 / km
ahr:127 max:142

Orienteering 19:00 intensity: (19 @1) + (1:03 @2) + (17:38 @3) 4.08 km (4:39 / km) +10m 4:36 / km
ahr:167 max:174

Some sprint training with Ross. Made one mistake that led to two more from 4-7, but then was back on track again. A long sprint, made longer by my mistakes, but super fun to run.
11 AM

trail run 8:37 intensity: (2:27 @1) + (6:10 @2) 1.29 km (6:42 / km) +31m 5:59 / km
ahr:130 max:140

Saturday May 28, 2016 #

4 PM

Orienteering 1:14:01 [2] 10.06 km (7:22 / km) +113m 6:58 / km

Out doing some orienteering in NĂ¥sten. I was not enjoying the vegetation out there today. Too many branches and bugs and spider webs. We went to pick up some controls that Ross realized were missing from the control box, and the last time the box was used was February. We found all three, hanging just where they were supposed to be!

Friday May 27, 2016 #


I crashed off my bike today. I'm fine (or will be when the swelling goes down) and the bike is fine (or will be when I rebend some parts), but it was still unpleasant. I didn't bike much in the US and since moving to Sweden I've only fallen slowly about 3 times on the ice. So this was a novel and frightening experience for me - going at normal speed and suddenly having the bike disappear from under you.

They're doing construction and so for a short section you have to bike on some metal plates over a hole. I ride a road bike with those skinny tires and it has occurred to be on previous commutes that this slick metal would be slippery when wet. But it was pouring down rain as I was coming home and I took the slight bend maybe slightly sharper than I normally do (since there was driving rain in my face). The bike slid out and I sort of bellyflopped on it. But what hit the ground (or the bike) the hardest was my left knee and shin. Fortunately all I have are a few large bumps and bruises (which are being iced, wrapped and drugged). The front brakes on the left side of the bike got bent oddly, the handlebars are no longer on straight and the front fender rubs against the tire. Ross brought me home aloe water and beet chips and we made an awesome dinner, so the pain has faded, and GoT won out over training.

Thursday May 26, 2016 #


Interesting note. On my 5k last week my max HR was 182. This seems really low. I would expect to hit near max at the end of a 5km, and I cannot belive that my max is 182. A year ago I hit 185 in the finish chute of Tiomila. And a year ago I did 4 x 3 minute intervals and my HR hit 184 every time. Maybe turning 33 was more stressful for my body than I thought.
6 PM

trail run 14:18 intensity: (13:36 @1) + (42 @2) 2.37 km (6:03 / km) +5m 5:59 / km
ahr:118 max:132

trail run 30:06 intensity: (2:34 @1) + (3:42 @2) + (23:50 @3) 7.3 km (4:08 / km) +65m 3:57 / km
ahr:166 max:172

Threshold run with Ross. Slightly drizzling and cool out today - had to wear gloves! (Though I did take them off partway through). Felt hard to get the HR up, but so glad to have this done. 30 minutes seemed a lot longer than 20!

trail run 11:57 intensity: (1:52 @1) + (10:05 @2) 2.0 km (5:59 / km) +42m 5:25 / km
ahr:133 max:141

Wednesday May 25, 2016 #

5 PM

trail run 17:07 [2] 3.07 km (5:34 / km) +13m 5:27 / km

Running to Sten Sture for some hills.

trail run 17:13 [3] 2.95 km (5:50 / km) +114m 4:53 / km

10 x 45 seconds up the hill. Times are all messed up because my watch is set to take autolaps every kilometer, which sometimes it did in the middle of an interval. I ran a million times faster on the 9th interval, because I started just ahead of two guys. They were running less distance than I was and they were walking back down (I was running). I couldn't let them beat me! Then I had to show them that I could then just turn around and do a 10th no problem, but that did leave me wheezing with my hands on my knees as I hid in the trees so they couldn't see my pain. Never show weakness.

No HR data because my strap is causing chafing.

trail run 32:42 [2] 5.65 km (5:47 / km) +53m 5:32 / km

A nice leisurely run home. The rain held off!

Tuesday May 24, 2016 #

7 AM

trail run 23:10 [2] 4.07 km (5:42 / km) +72m 5:14 / km

A beautiful morning run with Kate. The sun was shining and the weather was warm. A great morning to be out!

Monday May 23, 2016 #

5 PM

trail run 29:04 [2] 4.83 km (6:01 / km) +39m 5:47 / km

Running with Lisa before rock gympa, and then running with the group and drills.

lifting/strength (rock gympa) 31:43 [2]

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