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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending Jul 19, 2009:

activity # timemileskm+m
  running5 5:13:02 35.25(8:53) 56.73(5:31)
  core/legs2 22:00
  orienteering1 13:05
  Total5 5:48:07 35.25 56.73

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Saturday Jul 18, 2009 #

orienteering 13:05 [3] ***

sprint at Blackburn. Designed criss-cross course on Mom's sprint map. Unfortunately, I know this park too well and I was too tired to benefit from a super-fast run. Focused on having a complete plan and not changing it. I think that is a way of taking advantage of knowing the park too well, because normally I'm tempted to think I know which way is fastest to the control without looking at the map at all. This way I forced myself to stay in contact.

running 1:04:30 [3] * 7.17 mi (9:00 / mi)

Street O' in Webster Groves, really fun! Wish I would've been able to run for longer, but it was my down week:( Anyway, the controls I did get to were fun. (It was a bike score-O.) Focused on reading the control descriptions on the map at the right time, but they were so conveniently placed I didn't even have to unfold my map to read them! Also read ahead at the right time. unfortunately, my one mistake was when I missed my start-reading-the-current-leg-again point.

Friday Jul 17, 2009 #

running 48:11 [3] 5.35 mi (9:00 / mi)

Ran with the team today and Ali came!!! She had stepped in a hole and hurt her knee and so hadn't showed up for a few days but she saw the doctor who gave her a knee brace. She actually shouldn't have been running, but at least since she was there Crowe told all kinds of Anna-and-Ali jokes and so we were laughing a lot.

Didn't bring a map because I woke up 10 minutes before practice.

Thursday Jul 16, 2009 #

running 1:07:25 [3] 7.49 mi (9:00 / mi)

Went to Forest Park with the high schoolers and Crowe. First, we saw Hope and I ran with her for awhile and then on the way back I ran into Hillary! I didn't even know they were in town!
Before I left I took the map from the race I ran in Sweden and thought through what I should be thinking at each point, and then while I was running I did the same thing but did the course backwards. I took a split, and it took about 15 minutes.
I also brought my map of the park and when we went to Art Hill I could look at the climb. On the way back there's another 15-meter hill on the golf course.
I was too tired to do circuit at the end of the run. I may or may not do it later today.

Wednesday Jul 15, 2009 #

Note

Season plan: Cross country goes from August 19th to November 21st. Don't know when winter track starts. Major goal is Possum Trot weekend December 5-6. I'm doing SLOC's November 28th Turkey O' and December 13th holiday meet.

US champs are impossible because there's not a meet that weekend which means that everyone will be on campus at practice together, doing an important (3 weeks before Regionals), closely-supervised workout.

The Boulder Dash is a weekend where there's a meet the top 10 go to, and I plan on being in the top 10.

I could technically do the second day of the MNOC pre-US champs meet, October 18th, but I would be coming from Oshkosh, WI after the meet had already started. We will have taken a charter bus to Oshkosh, so I won't have a car. But that's my best bet because the next week we have a workout and not a meet.

Next season (next spring) goal: Team trials, in case it's after track ends. After that, North Americans, July 2-4.

running 57:56 [3] 6.9 mi (8:24 / mi)

Run with my high school team. Boy were they surprised to see me!
So I actually wasn't with them for long, because I started off with all my friends from high school, and we ended up splitting off from the rest of the team before I noticed. But I didn't stop to think that all my friends from high school are boys who run the 1600 almost a minute faster than me. So I ended up running by myself after the first 15 minutes and met them back at the rec at the end for circuit. I measured the distance online, and it turns out we were running 7:15 pace. Normally the only time I run 7:15 pace is during a tempo run!
So then I was tired for a lot of the rest of my run.
Counted climb on all the controls on another of my mom's courses, then pretended I was running into the control circles of each of them.

core/legs 10:00 [1]

front and side planks for a minute each, 15 pushups, stride.
15 squats and 15 crunches, stride.
40 v-ups and 40 crunches, stride.
15 dips, 10 pushups

Tuesday Jul 14, 2009 #

running 1:15:00 [3] 8.33 mi (9:00 / mi)

Decided to get into my schoolyear habits so it's easier when I have a lot of work. The terrain running at Ruth Park woods will be what I do on my 2nd run on Wednesdays, I think. Wednesday is our secondary workout day, and Stiles likes us to lump all our hard stuff into one day. That's why I'm guessing it's my 2-a-day.

Ran to the woods, ran 35 minutes on trails and in terrain. There's this green viney plant on the ground so you pick your knees up really high and try to spot fallen logs that have been covered by it. It was fun. For about 15 minutes I went through the routine of planning routes when the clue descriptions are on the map. I used my mom's map from the 4th day of the Dolomite 5 days. It was San Martino Centro. So I could read the description before anything else, I read it while the map was unfolded for me to read the code for the control 2 before. So while I punch and check the code for 1, I want to read the description for 3 so I can plan 3 while I'm running 2. That's what we had talked about for the JWOC relay, but I hadn't ever done that before so it didn't happen enough so I need to practice. So what I would do today was run on the trail and plan the route, then visualize the control circle while I ran between two trails, stop and unfold the map to read the nth control code and n+2th control description, run along the trail and plan the n+1th route, run back to the other trail while I visualize running into the control, etc.

Today it was all I could do to try to keep the pattern straight in my head while I was doing the exercise. I tried to visualize the control circles after a few controls, but it was very difficult to plan and visualize entire legs. I think it would be a good idea to do a progression with different goals. For example, for the first time or 2 not messing up the pattern of where I look at what. Next, I do that and always visualize control circles. Next I do the last 2 and always visualize the part of the leg where I read ahead. And so on.

I also want to work on it with a description holder. I guess the difference in the pattern would be that I would just read the code while I'm punching and then glance down at the description for the next control as I get to the part of the leg where I'm planning ahead. That's easier.

And then I guess the next step would be to consider legs of the course that are short and very technical where I couldn't plan ahead, but until I get this completely I just want to ignore that part.

core/legs 12:00 [1]

We have this new thing where we do circuit in between strides. So when I came out of the field I took off my shoes and did this:

15 single leg balance drill each leg
10 plank pushups
100m stride
first half of killer abs
15 squats
100m stride
1 min. side plank each side, counting climb for 4 controls each
15 slow bicycles
100m stride
15 calf raises
2 min. front plank, counting climb for about 8 controls (started again at beginning 1-3, 2-4, etc.)

I was kind of tired on the strides and couldn't tell if I was moving fast. but that's okay.

Note

Saw my assistant coach today at the running store. He says since my JWOC wasn't as intense as I had planned I get to only take one down week instead of 2! This week will be 85%, and next week I'm planning on 95%. If I'm feeling good, of course. My percentage next week will be the same as the rest of the team's. I'll even get to start workouts at the same time as everyone else. Yessss! On top of that, I've been injury free for all but 2 days of the summer, for the first time since high school!

In other news, today I stepped on a scale for the first time in 6 months. Believe it or not, I did not gain a single pound with all the home-cooked Italian food I was eating! Che strano! I think I actually lost half a pound.

Note

Counted climb for one course before bed.

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