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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: anniemac

In the 30 days ending Sep 30, 2012:

activity # timemileskm+ft
  Orienteering5 9:45:47 11.62 18.7 1719
  Core and Stretching16 3:25:00
  Trail Jog/Walk3 2:21:12 9.8(14:24) 15.78(8:57) 1421
  Walk/Jog3 2:14:26 10.45(12:52) 16.83(7:59) 459
  Gym-Strength Training4 1:45:00
  Hike2 1:42:19 3.28 5.28 384
  Yoga/Pilates2 1:30:00
  Jog2 1:28:35 8.01(11:03) 12.89(6:52) 404
  Walk (streets)2 1:25:47 5.82(14:44) 9.37(9:09) 312
  Trails w/Map1 1:03:22 4.38(14:28) 7.05(8:59) 633
  Gym-Cardio2 55:00 2.6 4.18
  Yoga2 55:00
  Total28 28:31:28 55.97 90.08 5331
  [1-5]28 27:56:19
averages - rhr:55 weight:113.9lbs

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Sunday Sep 30, 2012 #

Event: DVOA Nolde Forest
 
11 AM

Orienteering race 1:26:33 [4] 3.95 mi (21:55 / mi) +692ft 18:48 / mi
weight:113lbs shoes: Salomon XT Wings 3

Nolde - Brown Course - this was my first advanced course (I don't think Tyler Green really counted...)

I made a few errors, one a very costly one (22 minutes!) I had trouble going slow when all I wanted to do was go fast! I got very lucky on a few controls, and did okay on the rest. I'm not happy with the one really bad control, but satisfied that I completed the course. More thoughts later...

Nice job today Dad!
C • 7th of 28! 6
C • Very Nice 3

Core and Stretching 10:00 [1]


Brown - Splits

Saturday Sep 29, 2012 #

Note
weight:112.6lbs

Need to eat a big meal tonight!

Thursday Sep 27, 2012 #

10 AM

Jog 44:06 [3] 4.01 mi (10:59 / mi) +200ft 10:30 / mi
weight:113.4lbs shoes: nike lunarglide +3 minty

I have had a nervous stomach for days. It was really acting up on my jog this morning. Maybe it made me go faster - this is a PR for this route! I am celebrating my 5 star day with under 11 minute miles.
Jogged everything except one uphill during mile 4.

I will get you someday Dad, it's just a matter of when. :)

Core and Stretching 15:00 [2]

Wednesday Sep 26, 2012 #

11 AM

Orienteering 1:31:48 [3] 2.95 mi (31:07 / mi) +456ft 27:09 / mi
weight:113.6lbs shoes: Salomon XT Wings 3

trained on old Brown course from my dad's collection. just went really slow and tried to absorb what was around me.
C • where? 5

Tuesday Sep 25, 2012 #

6 PM

Hike 57:19 [3] 3.28 mi (17:28 / mi) +384ft 15:44 / mi
weight:113.4lbs shoes: Salomon XT Wings 3

Nice hike with Sandy A in the Wiss with lots of gabbing (and headlamps,) followed by lovely dinner with the 'Swedes. We finally did drag out the high school year book and gasp in wonder at our younger selves. :)
10 PM

Core and Stretching 10:00 [3]

Monday Sep 24, 2012 #

12 PM

Walk/Jog 28:20 [3] 2.18 mi (12:58 / mi) +118ft 12:20 / mi
weight:113.2lbs shoes: nike lunarglide +3

to gym and back. beautiful day!

Gym-Strength Training 30:00 [3]

Core and Stretching 15:00 [2]

Sunday Sep 23, 2012 #

Event: DVOA Governor Dick
 
10 AM

Orienteering race 56:26 [4] 3.0 km (18:49 / km) +571ft 14:35 / km
weight:114.4lbs shoes: Salomon XT Wings 3

Orange. Gov Dick. Started my Garmin 3 min late, so added the time to this and went w course mileage too. I did not do well despite this course being VERY easy...messed up two controls. Just went into the twilight zone or something. Blah. Well it was a nice day anyway...nice to see all the diehard DVOA peeps.
3 PM

Core and Stretching 15:00 [2]


Orange - Splits

Friday Sep 21, 2012 #

Note
weight:113.6lbs

Long work day today...and more tomorrow.

So what is the deal with Gov Dick? Is it hard terrain or what? Any thoughts out there in attackpoint-land?
C • Gov Dick 7

Thursday Sep 20, 2012 #

12 PM

Trail Jog/Walk 42:45 intensity: (20:00 @3) + (22:45 @4) 3.22 mi (13:17 / mi) +404ft 11:52 / mi
shoes: Salomon XT Wings 3

Crum loop from bro's house thru woods back to dad's house. jogged all except up hills. i will get you yet crum loop!
C • That does it . . . 3

Core and Stretching 10:00 [2]

Wednesday Sep 19, 2012 #

Yoga/Pilates 45:00 [3]
weight:114lbs

Note

HICKORY RUN thoughts
https://anniemacattack.wordpress.com/2012/09/20/le...

Tuesday Sep 18, 2012 #

2 PM

Jog 44:29 [4] 4.0 mi (11:07 / mi) +203ft 10:37 / mi
weight:114.4lbs shoes: nike lunarglide +3 minty

Tried to beat my dad's time for today, but couldn't. Still this is my fastest time by a few seconds. Walked a few uphills, jogged the rest. Gotta get into better shape!
3 PM

Core and Stretching 15:00 [3]

Monday Sep 17, 2012 #

Note

I may be able to change my AP location to Swarthmore PA soon! Don't want to jinx it until it's official though...fingers crossed...
3 PM

Walk (streets) 29:06 [2] 1.82 mi (16:00 / mi) +98ft 15:13 / mi
weight:114.4lbs shoes: nike lunarglide +3 minty

I feel like my Garmin today...searching for satellites for a little too long. A sluggish walk to and from gym.

Gym-Strength Training 30:00 [3]

Core and Stretching 20:00 [1]

Sunday Sep 16, 2012 #

Orienteering race 1:33:00 [4] 4.6 km (20:13 / km)
shoes: Salomon XT Wings 3

Hickory Run Orange course. Longish walk to start. Mistakes at beginning. Then got on track. Forgot to turn Garmin on! This was a very tough course for me so im just glad i finished. It was so fun, especially to run in at the end with Speedy and HughMac4 on the PA system cheering me on! More later when I'm not delirious...
C • Well done! 6

Orange - Splits

Saturday Sep 15, 2012 #

Event: DVOA Hickory Run Training Weekend
 

Orienteering 4:18:00 [3]
shoes: Salomon XT Wings 3

Training day!
Pace counting, and compass practice. Was in Group with Ed Scott walking a course to get to know terrain (into the mind of the course setter very helpful!)
Then some contour training which Ed wasn't going to do so I got exercise from Tom O and went out with Brandon.

Friday Sep 14, 2012 #

Hike 45:00 [2]
shoes: Salomon XT Wings 3

Walking trails at Hickory Run with Brandon

Thursday Sep 13, 2012 #

Yoga 25:00 [3]

Wednesday Sep 12, 2012 #

Gym-Cardio 25:00 [3]
weight:114lbs shoes: nike lunarglide +3 minty

elliptical machiiineee

Gym-Strength Training 25:00 [3]

Core and Stretching 15:00 [3]

Tuesday Sep 11, 2012 #

Note
rhr:55

6 PM

Trail Jog/Walk 48:16 [4] 3.35 mi (14:25 / mi) +587ft 12:21 / mi
weight:113.8lbs shoes: Salomon XT Wings 3

TNT Indian Loop, minus extended loop with Sandy 'Swede. We walked the uphills and jogged the rest. A really nice night, especially through the meadow with the pink skies. I felt free.

Forgot HR monitor.

Core and Stretching 10:00 [3]

too bad I couldn't stay for the whole dinner...

Monday Sep 10, 2012 #

3 PM

Trails w/Map 1:03:22 intensity: (54 @0) + (2:52 @1) + (4:47 @2) + (16:13 @3) + (36:24 @4) + (2:12 @5) 4.38 mi (14:28 / mi) +633ft 12:44 / mi
ahr:156 max:177 weight:113.8lbs shoes: Salomon XT Wings 3

Ridley Creek. Beautiful Day. HR data shows that I am just out of shape I guess. :) Although I was pushing myself harder today: inspired by Myrick and what lies ahead.

I fixed my HR intensity zones on AP, based on my age and RHR data from a while ago - will redo RHR manana...just cuz this data is fun to have. adjusted accordingly.

1 Fat Burning: From 120 to 132 beats per minute
2 Aerobic: From 132 to 145 beats per minute
3 Steady State: From 145 to 158 beats per minute
4 Anaerobic: From 158 to 171 beats per minute
5 Maximal: From 171 to 184 beats per minute

Core and Stretching 10:00 [3]

Sunday Sep 9, 2012 #

Event: DVOA Myrick Center (BVA)
 

Saturday Sep 8, 2012 #

Yoga 30:00 [2]

Friday Sep 7, 2012 #

9 AM

Trail Jog/Walk 50:11 intensity: (7:31 @0) + (3:37 @1) + (9:06 @2) + (18:43 @3) + (11:14 @4) 3.23 mi (15:31 / mi) +430ft 13:47 / mi
ahr:144 max:170 weight:114lbs shoes: Salomon XT Wings 3

crum loop, felt lethargic, like i was going through peanut butter. HR data while i'm 'running' might not be good...i worry why is my HR so high when i'm only walking, then i think there must be something wrong...lyme disease? bad breakfast? etc etc it's a good tool to have, but perhaps only in post.

also, start and finish were same place. garmin/map says otherwise.
C • HR 4

Core and Stretching 10:00 [2]

Thursday Sep 6, 2012 #

Yoga/Pilates 45:00 [3]
weight:113.8lbs

Wednesday Sep 5, 2012 #

2 PM

Walk (streets) 56:41 intensity: (12:11 @0) + (20:06 @1) + (21:26 @2) + (2:58 @3) 4.0 mi (14:10 / mi) +213ft 13:29 / mi
ahr:128 max:153 shoes: nike lunarglide +3 minty

this is my personal record for walking! i must really look like a freak. :) best part, now i have a solid 4 mile course which includes one loop around the college track.
3 PM

Core and Stretching 10:00 [1]

Tuesday Sep 4, 2012 #

Gym-Cardio 30:00 [3] 2.6 mi (11:32 / mi)
weight:114.8lbs shoes: nike lunarglide +3 minty

elliptical

Gym-Strength Training 20:00 [3]

Core and Stretching 10:00 [3]

Monday Sep 3, 2012 #

1 PM

Walk/Jog 53:02 intensity: (9:19 @0) + (6:32 @1) + (9:20 @2) + (15:56 @3) + (10:39 @4) + (1:16 @5) 4.27 mi (12:26 / mi) +154ft 12:01 / mi
ahr:142 max:176 weight:115.4lbs shoes: nike lunarglide +3 minty

mile 1 - interval walk/jog
mile 2 - all jog
mile 3 - interval walk/jog with a lap at track going "fast"
mile 4+ - one slow lap and interval walk/jog

i feel like a sack of potatoes.
C • Nice 1

Core and Stretching 15:00 [1]

Saturday Sep 1, 2012 #

3 PM

Walk/Jog 53:04 intensity: (5:14 @0) + (2:39 @1) + (9:59 @2) + (19:09 @3) + (15:51 @4) + (12 @5) 4.0 mi (13:16 / mi) +187ft 12:42 / mi
ahr:147 max:171 weight:115.2lbs shoes: nike lunarglide +3 minty

turns out 4 miles was not quite the 4 miles i thought it was. wow. garmin. thanks for setting me straight. HR monitor interesting too, now i have to figure out what it all means. didn't think mine would be so high, but it is pretty dang hot out there today. i would imagine when you jog for longer periods, it evens out too. or maybe i'm just not in very good shape.

Core and Stretching 15:00 [3]

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