Training Archive: SamanthaIn the 31 days ending 2006-05-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||
Wednesday May 31 | ||
| Orienteering 30:00 [3] | |
| Ran in Houghton's Pond. There were three sprints in the area and I had all three maps. Dad would then call out a control and I would go to it and he would call out another. Good thinking on my feet. | ||
| Orienteering 13:22 [3] | |
| Sprint A at Houghton's Pond. | ||
Tuesday May 30 | ||
| road run 40:00 [2] | |
| to and from the track | ||
| track workout 36:49 [5] | |
| first did 1x 1200, time was 4:27.
Then ran 10x400 jogging a 200 in between. Looked like this (times in seconds): 400 - 78 R - 94 400 - 80 R - 124 400 - 81 R - 84 400 - 80 R - 95 400 - 80 R - 128 400 - 80 R - 93 400 - 80 R - 97 400 - 80 R - 107 400 - 78 R - 100 400 - 77 | ||
Monday May 29 | ||
| Note | |
| I feel like I've been a bit of a slacker since team trials. This weekend I was away for a graduation and I just didn't get my running in. Hopefully things will get back on schedule. | ||
Sunday May 28 | ||
| Orienteering 38:00 [4] | |
| Ross and I were in Rochester for RIT graduation, so we went to a local meet. We though they would have all courses, but then arrived to find out it was only white, yellow orange and a sprint. So we did the orange :) It was very physically tough and a bit challenging because I didn't bring any orienteering gear. So no compass and I was only wearing running shoes. We went up and down every hill in the whole park. | ||
| Orienteering 21:30 [4] | |
| the sprint race. Very similar to the orange - lots of ups and downs. I missed one control because it was hung on the wrong spur (Ross and I went back out to check). Others didn't notice because they climbed the hill early and hit the conrtol, whereas I stayed low and then climbed straight up the spur. | ||
Friday May 26 | ||
| road run 40:00 [2] | |
| to and from the track with Hill and Dad. It was pouring on the way home and I returned a soggy mess. | ||
| track workout 13:00 [5] | |
| ran 3x 1200. Times were 4:35, 4:29, 4:23. Much faster than I have run them in the past, although they felt good. Maybe it was Hill pushing me or the rest day the day before. Also, it started thundering and raining really hard right before the last one so maybe I was eager to get them done. | ||
Thursday May 25 | ||
| road/trail run 50:00 [2] | |
| just ran around Newton with a map from Denmark. | ||
Wednesday May 24 | ||
| trail run 1:15:00 [4] | |
| ran on a different skyline trail with Hill and Dad. Pretty hilly and we were moving fairly fast. My legs were sore the next day! Not sure if that's a good sign about my physical training, but oh well. | ||
| Orienteering 35:21 [3] | |
| CSU sprint. It was very think and long for a sprint. Also, I was tired from just running on the skyline with Hill and Dad. Didn't make too many mistakes, although one control was hung high and I didn't see it, but I wasn't moving very fast at all. | ||
Sprint - Splits | ||
Tuesday May 23 | ||
| road run 41:30 [3] | |
| ran around Newton with a map from Denmark. | ||
| C • So are you going to keep loggi... 1 | ||
Sunday May 21 | ||
| Orienteering 1:22:10 [4] | |
| Long course. I ran conservatively, since I just had to have a decent run to make the WOC team. I was being really careful about knowing where I was the whole time, exceot for 6 and 7. I think I counted reentrants wrong on 6, but I'm not totally sure. I hit too far up on the main stream and had to cross lots of reentrants, looking for the one the control was in. If I knew where I was I could have run down the stream faster, but I wasn't positive so I hesitated a lot. Then on 7 I wasn't sure where I was when I hit the powerlines. I noticed the hill, but just couldn't convince myself of where I was. I ran down the powerlines too far, figured it out, and then ran back up. | ||
| road/trail run 10:00 [1] | |
| warm up | ||
Red - Splits | ||
Saturday May 20 | ||
| Orienteering 37:08 [4] | |
| Middle ditance course. I mispunched - I wasn't checking any of my codes and I went to the wrong control on #12. It's very similar and close and I simply didn't check the code. I also had already made mistakes on 5 (not going far enough, doubting myself and backtracking. Relocated off a field with a wall from far away and went for it again), and 8 (didn't keep track of re-entrants and couldn't figure out what nose I was on). Then leaving 12 I hit a different re-entrant, couldn't figure it out and eventually relocated off of 5. Not so good all around. | ||
| trail run 10:00 [1] | |
| warm up | ||
Red - Splits | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| road/trail run 37:00 [3] | |
| ran around in a park near Zan's house this morning. | ||
| trail run 10:00 [1] | |
| warm up and cool down for the sprint. Not too long - I was quite hot after the few strides I did and felt ready to go. | ||
| Orienteering 15:50 [5] | |
| the sprint. I ran really hard, as I could push almost 100% - the orienteering was pretty straight forward, although I see some route choices now that would have been faster. I was careful in the beginning, slowing down going to 2, 4 and 5 and then tried to pick the pace up once I reached the buidings. Fun! | ||
Sprint - Splits | ||
Wednesday May 17 | ||
| road/trail run 31:00 [2] | |
| ran to Cold Spring Park | ||
| road/trail run 4:00 [5] | |
| ran 4x 1 minute. ran the first one on the road and the others on a trail that I think is used less by dog walkers. After being attacked by the dog last week at Cold Spring, I didn't want it to happen again. | ||
Tuesday May 16 | ||
| Orienteering 19:20 [4] | |
| Sprint. Good race overall - two controsl wher I didn't go the best way but I recovered well. | ||
Sprint - Splits | ||
Monday May 15 | ||
| road run 37:00 [3] | |
| ran around in Dedham with Hill and dad. Ran up one hill hard - took about 4 minutes to get to the top. Took the rest of it easy. | ||
Sunday May 14 | ||
| Event: 28th Annual Billygoat Run | ||
| Orienteering 1:50:20 [4] | |
| The Billygoat. It was really quite fun since this is the first time I have ever run one of these races in a pack. Usually I get stuck somewhere off on my own. I was moving much faster because of everyone around me and I only pulled away right at the end! | ||
- Splits | ||
Friday May 12 | ||
| road/trail run 16:00 [2] | |
| running to Cold Spring Park and back | ||
| trail run 14:00 [4] | |
| ran 5x 2 minutes. Felt alright. During the 5th one I ran into a dog that actually bit onto my pants. I went back to the owner afterwards and explained how he reallly should control his dog since his dog bit me. The owner said I was running too fast. I'm just a speed demon. | ||
Thursday May 11 | ||
| rowing machine 35:00 [3] | |
Wednesday May 10 | ||
| trail run 1:20:00 [4] | |
| The first 20 minutes was warm up and then we did 12x3 minute intervals with 1 minute rest. The intervals were done basically as hard as I could go, which meant the HR was between 175 and 192 depending on the ups and downs and which interval it was. The first couple my HR was fairly low and then dad said he was catching me on the hills. From then on I pushed really hard, and my HR doesn't read right when I'm running on neven ground. Then my legs were getting really tired and it was difficult to get the HR above 188. | ||
Tuesday May 9 | ||
| rowing machine 35:00 [3] | |
| it was very cold and rainy so the track workout was postponded until tomorrow. When it should be less cold and rainy. | ||
| C • The weather gods are against y... 3 | ||
Monday May 8 | ||
| road biking 44:00 [3] | |
| rode around with dad. | ||
Sunday May 7 | ||
| Orienteering 1:34:57 [4] | |
| This time I started out really well, crossed the bridge and had a little trouble on the next one. I really messed up 7, which I knew was going to be difficult and I had a plan for the beginning part of the leg but then nothing for the end. Wandered the hillside, of course unable to relocate in all the rocks, and finally just started running along the hillside to bail out and hit my reentrant. I hadn't gone far enough. Lost about 10-13 minutes there..... I was on the wrong side o the swamp and got turned around to 8 and lost more time there. Ok after that. | ||
Red 2Y - Splits | ||
Saturday May 6 | ||
| Event: West Point A meet | ||
| Orienteering 1:18:00 [4] | |
| First day of West Point. Was slow and hesitant on 1 and 2 and really blew 3 by running downthe hillside without looking closely at my compass and then having a hard time relocating. After that though, it went pretty well. | ||
| Orienteering 20:44 [4] | |
| Sprint race. Went well - except for trying to cut next to some green, but the green went further over than I thought and was really thick. Got so stuck in briars that I had to stand there and pick them off myself so I could move - lost a minute doing that! | ||
Red Y1 - Splits | ||
West Point Sprint (Team fundraiser) - Splits | ||
Thursday May 4 | ||
| road biking 1:04:00 [3] | |
| went biking with dad. Wokring pretty hard up most of the hills :) | ||
Wednesday May 3 | ||
| road run 35:00 [2] | |
| to and from Wilson Mountain | ||
| trail run 13:46 [3] | |
| Fastest time ever on the Wilson Mountain loop, with HR around 180, not much higher. I usually barely break 14:00 so this was quick. | ||
| Orienteering 17:22 [3] | |
| Fresh Pond Sprint - maybe after the Wilson Mountain run I was tired, but I made a few silly mistakes like over running #1 and I had some trouble climbing in the mud since I didn't wear my oshoes and it was raining. Dropped the map once and stepped on it, so had to wipe the mud off the map. Ross and John ran around 14:00 and Viktoria got me at 17:07. | ||
| C • Splits 2 | ||
Sprint - Splits | ||
Tuesday May 2 | ||
| road run 35:00 [2] | |
| to and from the track | ||
| track workout 18:40 [4] | |
| ran 4 1200s on the track with about 4 minutes rest between. HR around 185. Had the HR monitor on upsidedown, which explains why it wasn't reading so well. Who know that even mattered. Times: 4:39, 4:38, 4:35, 4:33. A bit faster than the last time I did this workout. | ||
| Note | |
| April 2006 (2005)
Total 27 hrs (19.75 hrs) Orienteering 15.5 hrs (9.5 hrs) Running 10.5 hrs (9.5 hrs) Biking 1 hr Rowing (1 hr) | ||
Monday May 1 | ||
| road/trail run 37:09 [2] | |
| I forgot to put my running clothes in the car this morning, so I came back to Newton to go running after work today. Ran around Newton with a Denmark map. Made up a course for myself. Twice I had to slow down to a brisk walk to get the contours right.... | ||