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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  orienteering4 3:17:15 10.96(17:59) 17.64(11:11) 19058 /65c89%
  Running (mostly trails/soft surfaces)5 2:11:28 14.05(9:21) 22.61(5:49)
  Running (mostly hard surfaces)2 1:25:30 8.74(9:47) 14.07(6:05) 77
  Running (terrain)1 15:55 1.5(10:37) 2.41(6:36)
  Armchair: control circle1 6
  Total6 7:10:14 35.25 56.73 26758 /65c89%
  [1-5]6 7:10:08

» now

Sunday May 12, 2013 #


I just reached the end of my training plan for the spring, AAAHHH!!! I was planning on resting after Team Trials and building back up over the summer, but there are so many O' opportunities over the summer that I should probably just take a down week now and continue from where I am.

Here's a rough outline:

Now till June 14: keep my mileage around 35-40 and build cross-training volume! Aqua-jogging, endurance circuit, core. I sort of have a love-hate relationship with all that stuff, but it's good for me. I'll also be attending as many training camps as possible. Pawtuckaway and Harriman have been mentioned to me as some of the most technical maps within driving distance.

Probbbbbably June 14-July 14: Europe

End-of-season rest: July 14-28 (30 min every other day/by feel)

Build-back: start at 20 mi/week on July 29, 25 on 8/5, and 30 on 8/12. Incorporate core and x-training into my build-back.

Sept 7: Pawtuckaway camping weekend!
Sept 11: Highlander?
Oct 11: Canadian champs
Oct 19: Boulder Dash
Nov 16: DVOA A-meet
Nov 14: Traverse!!! And I'll be at my full volume by then!

orienteering 1:52:08 [3] **** 8.6 km (13:02 / km)

This race felt really, really good. I was worried I wouldn't have the fitness to race the whole thing, but my training is definitely coming along! And I had a lot easier time simplifying the rock features today than I did simplifying the contours yesterday.

And I beat Spike! 3/3 for the weekend!

Running (mostly trails/soft surfaces) 25:00 [3] 2.5 mi (10:00 / mi)

Warmup with Tereza, cooldown with Anne/Alex/Ali/Giacomo. My legs felt much better than expected after I finished, and I didn't want to stop running! Must've been the coffee!

Saturday May 11, 2013 #

orienteering 51:48 [3] ***** 4.2 km (12:20 / km) +190m 10:03 / km

Beat Spike again, first time beating him in a middle! And I'm 2/2 for the weekend.

Also my first time at Moreau, and it was an experience. I didn't blow up or anything, but I felt a little bit like I was in over my head. I didn't feel comfortable enough to do the things I do on other maps, like reading ahead and having quick exits out of controls. I just had to stay in 100% contact all the time. After a course review with Erin, I feel like I was justified in prioritizing map contact over speed. My problems were things like, 'I couldn't read the contours well enough to tell if the cliff was facing me,' and, 'I couldn't tell if the terrain matched the map.' I think that will just come with more practice on technical maps. So I think I orienteered really well for my current ability!

Things I did really well:

1. Knew when I was losing contact and needed to slow down. Successfully regained contact.

2. Whenever I saw somebody I knew, I identified a feature in the terrain and matched it to my map (which was my #1 goal!!!)

Running (mostly trails/soft surfaces) warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Warmed up with a map I found that was similar to Moreau. It didn't prepare me at all for actual Moreau!

The cooldown was fun because it was all downhill, and there were fun rocks to jump over.

Friday May 10, 2013 #

orienteering 18:19 [4] *** 2.43 km (7:32 / km)

I beat Spike! Muahahahahaha.

Running (mostly trails/soft surfaces) 25:00 [2] 2.5 mi (10:00 / mi)

I forget how much I actually warmed up and cooled down. My legs felt pretty crappy, so I tried to keep it to a minimum.

Thursday May 9, 2013 #

Running (mostly hard surfaces) (Pre-meet!!!!!) 47:00 [2] 4.94 mi (9:31 / mi) +77m 9:04 / mi
shoes: New Mizuno wave riders

Excited for tomorrow!

Wednesday May 8, 2013 #

Running (terrain) 15:55 [2] 1.5 mi (10:37 / mi)

ran around Alex's loop while I visualized legs on a previous team trials map.

Running (mostly trails/soft surfaces) 39:13 [2] 3.9 mi (10:03 / mi)

Testing out my new Oroc's!!! Woohoo! My feet got a little tired, but they were tons better than my gross old shoes.

Tuesday May 7, 2013 #

Armchair: control circle 6 [0]

Back on the wagon.

Running (mostly trails/soft surfaces) 22:15 [4] 3.15 mi (7:04 / mi)

Progressive tempo around the reservoir. Felt fantastic, and the weather was awesome. And I ran my fastest mile split all season! 6:44 is within the realm of 5k race splits from college, so that felt good. (Also, it's nice to know I could probably break 22 in a 5k! Woohoo!)

Mile 1: 7:24/172
Mile 2: 7:09/178
Mile 3: 6:44/187
0.15 miles: :58/189

I was going to run this with a map, but then it got dark. I was meet directing the Park-O, and it would've awkwardly broken up my run to do a tempo there. Anyway, it was a nice break not to have to think during a workout:)

One thing I noticed, though, was that my upper body felt really tired, causing lots of muscle tightness in my neck. Not sure if the solution is to do more core or more VCD exercises. Maybe both.

Running (mostly hard surfaces) warm up/down 38:30 [2] 3.8 mi (10:08 / mi)
shoes: New Mizuno wave riders

orienteering warm up/down 15:00 [2] *** 1.5 mi (10:00 / mi)
spiked:16/16c shoes: New Mizuno wave riders

I was about to complain about my progress on my control count, and then I remembered I set and picked up controls! Yay!

Monday May 6, 2013 #


Plan for the week: maybe treat it as a down week?

Mon: rest
Tues: Park-O. set out controls and maybe run. Or tempo after the Park-O. Morning would be better, but I have to go to work at 7! Yikes!
Wed: Easy run with map, possibly at Hammond Pond.
Thurs: Pre-meet on roads/trails.
Fri: Sprint. Full warmup with drills and extended run, shakeout run 3-5 hours before race. I need to get better at visualizing the map before I get it.
Sat: Middle. Full warmup with map and condensed drills, minimal cooldown.
Sun: Long. Slightly reduced warmup with map, cool down however much I feel like.

Quote of the day from Alexei: "If you feel like you're not in the best shape, then Moreau is for you!" I should go as slow as I need to to stay in contact, and the middle will mostly be about going straight and picking off features. I'll have to be super focused and efficient if I want to beat Spike:)

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