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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Apr 1, 2007:

activity # timemileskm+m
  Orienteering4 3:40:19 12.43 20.0 710
  trail run3 1:55:00
  rowing machine1 10:00
  lifting/strength1 5:00
  Total5 5:50:19 12.43 20.0 710

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Sunday Apr 1, 2007 #

Orienteering 1:04:34 [4] 9.1 km (7:06 / km) +300m 6:05 / km

Today's race went better than yesterdays I think. I really felt like I could run and picked the speed up especially in the end, which is what I like to do. I could see Clem coming out of #15 as I was coming into it, and although I couldn't see him for a couple of conrols I knew he was just ahead of me. I punched the last control right behind him and almost beat him in the chute, but he heard me coming :). Today I made a real mistake on #9, when I left #8 at the wrong angle, and obvioulsy was not doing a good job looking at my compass. I came back by beating all red and blue runners on the split to #10 :) Probably helped when Mike Sandstrom passed me and I sprinted to try (successfully) to punch before him. I again wasn't looking at my compass in the field to #13 and ran about 90 degrees the wrong way for about 250m before recovering, and I took a bad route through some brambles to 7, but otherwise a good race. I was running well and felt better physically today than yesterday. I just wish it had been sunny!

trail run 15:00 [1]

warm-up

Saturday Mar 31, 2007 #

Orienteering 1:05:28 [4] 8.2 km (7:59 / km) +350m 6:35 / km

Day 1 of the Fair Hill meet. It was fun terrain - open fields and white to green woods. I wasn't feeling super fast from the beginning and my stomach and back started cramping about halfway through, slowing me down a bit, especially towards the end (where normally I try to pick it up). My big mistake was on #2, when I came off the trail at the wrong angle and hit too high on the stream. I ran by #1, but realized it very soon after. I did a good job of reading ahead and picking good routes - the fields were great for that. Overall, it was good to ok navigation, and decent to ok running speed. Ankle felt great though! Decided not to tape since the tape was too restricting (ok, so maybe that's the point, but it didn't feel good as I was warming up)

Orienteering 18:08 [4] 2.7 km (6:43 / km) +60m 6:03 / km

Trying to run a sprint later in the afternoon. This was after having eaten lunch and sitting around. Ankles were sore and I was running all over the place. Hopefully my mistakes all got out of the way during this race!

Thursday Mar 29, 2007 #

Orienteering 29:46 [2]

running in Hammond Pond with dad. I wore the HR monitor to see what my HR was like. I maxed at about 182, and I was probably around 160 for most of the run. The HR went down in the control circle when dad and I were handing off the map to eachother or I was lost :)


Note

The training was short because I went to physical therapy. Nothing new really - I pulled the ligament in my left foot when I twisted it in September, and I just restrained it Tuesday. They gave me exercises and a cool rubber band to play with. At least they didn't tell me not to run :)

Tuesday Mar 27, 2007 #

Orienteering 23:00 [4]

dad and I went to the Blue Hills to run the two sprints that Peter Amram set for this weekend. The first sprint.

Orienteering 19:23 [3]

the second sprint... I had a hard time running in a straight line on my compass but otherwise it was ok.

trail run 30:00 [1]

20 minutes of warmup and 10 minutes of cool down. During the warm up I hurt my bad ankle. I actually felt it pop (I always thought peole were exaggerating when they said ankles pop). I thought it was nothing, but then it started to ache. Now I'm back to the stage where it hurts when the front of my foot is lifted higher than the back... just like a few months ago. I'm going to PT for the first time on Thursday, so we'll see what they say.

Monday Mar 26, 2007 #

trail run 1:10:00 [1]

an easy trail run with dad.

rowing machine 10:00 [1]

I forgot to add this. It was easier erging - 2:20ish

lifting/strength 5:00 [1]

pilates with the roommate for a bit :)

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