Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Jun 5, 2016:

activity # timemileskm+m
  Orienteering5 4:26:25 19.37(13:45) 31.18(8:33) 1346
  trail run4 1:47:19 6.42 10.33 316
  lifting/strength1 31:43
  Total6 6:45:27 25.79 41.51 1662
  [1-5]5 5:48:21

«»
2:04
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 5, 2016 #

8 AM

trail run 16:32 [0] 2.29 km (7:13 / km) +61m 6:22 / km

Orienteering 40:34 [0] 5.49 km (7:23 / km) +249m 6:01 / km

Saturday Jun 4, 2016 #

10 AM

trail run 19:38 [1] 2.18 km (9:01 / km) +110m 7:12 / km

Warm up for the Long. Legs were feeling ok after yesterday, but my usual things were a bit sore - right glute and left hamstring. Ran through the warm-up controls with Hill, mostly discussing the rocks and how sometimes it's hard to tell which ones are mapped.

Orienteering 1:28:41 [3] 11.82 km (7:30 / km) +782m 5:38 / km

Team Trials Long.

Overall a good challenging race. I was worried that up and over wasn't the best way to 1, but I executed it well and was careful coming back down, but spiked the controls. Had trouble to 2, when I hit the trail later than I thought and was confused. I also missed the attack to 2 when coming from the top, and was one reentrant too far. 3 was fine along the hillside and then I went back over the hill to 4. I drifted too low and spent some time standing and looking around before climbing up.

After 4 I didn't make any more big mistakes. I was lower than I thought on 6, and I was higher than I meant to be on 9. On 11 I took the trail, which was a good choice for me, but I should have cut off the trail before the swamp and saved myself a few contours of climb. I think that left to 12 was better than right, looking at my splits vs. the men (who mostly went right). I was in 4th place in the men's standing at 14 :)

Very careful on controls 13-16 so as not to lost my head. Overly careful probably, but it felt nice to have a clean ending. The trail run seemed to take forever, but at the same time it was nice not to have to think too much!

trail run 15:42 [2] 1.82 km (8:39 / km) +126m 6:25 / km

Cool down with Alex and Hill.

Friday Jun 3, 2016 #

4 PM

trail run 17:00 [1] 1.59 km (10:40 / km) +2m 10:36 / km

Warmup for the Team Trials Sprint with Hill. Ran through the controls and did some strides.

Orienteering 14:50 [3] 3.2 km (4:38 / km) +40m 4:22 / km

Team Trials Sprint. Cautious in the beginning and despite the long pause I took at 2 to choose the route to 3 I went the wrong way (up). After that no mistakes or even hesitations. I caught Hill coming into 4 and we were close for the rest of the race. She certainly helped me push the pace! Was nervous beforehand and nice to see that I had to speed and the head to run a solid race!

One down, two to go!

trail run 20:00 [2]

Cool down first with Hill, and then with Alex and Hill around the pond.

Thursday Jun 2, 2016 #

4 PM

Orienteering 1:07:20 [1] 5.67 km (11:53 / km) +275m 9:34 / km

Some more Macedonia training. Parts of this forest are not terrible friendly.

Wednesday Jun 1, 2016 #

3 PM

Orienteering 55:00 [2] 5.0 km (11:00 / km)

Some Macedonia exploring with Greg, Cristina and Hill.

Monday May 30, 2016 #

6 PM

trail run 18:27 [2] 2.45 km (7:32 / km) +17m 7:17 / km

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

« Earlier | Later »