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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Apr 22, 2010:

activity # timemileskm+m
  Orienteering8 7:49:08 31.21(15:02) 50.23(9:20) 168
  road run2 1:38:18 10.26(9:35) 16.51(5:57) 62
  trail run7 1:27:57 8.2(10:43) 13.2(6:40) 187
  road&trail run2 20:08 1.76(11:27) 2.83(7:07) 33
  Total11 11:15:31 51.43(13:08) 82.76(8:10) 450
  [1-5]11 11:15:28

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Thursday Apr 22, 2010 #

2 PM

trail run 25:49 [2] 2.53 mi (10:12 / mi) +34m 9:48 / mi
shoes: Teva Trail Shoes

An easy run around Lost Pond. Still feeling tired. Was going to go and bike with Dad today, but wanted to stay more local so I could get things done. Unfortunately, I'm not so good with hours of unscheduled time.
6 PM

road run 16:24 intensity: (6:28 @1) + (9:56 @2) 1.59 mi (10:19 / mi) +42m 9:32 / mi
ahr:140 max:157 shoes: mudclaw 270

Warm up around Peter's Hill on the road twice with Dad a bit, and then Alex the rest of the way.

Orienteering 18:30 intensity: (2:46 @1) + (6:17 @2) + (5:54 @3) + (3:33 @4) 2.6 km (7:07 / km) +76m 6:12 / km
ahr:167 max:187 shoes: mudclaw 270

Sprint at Peter's Hill.

oofers, as I say. Legs actually felt fine, so that wasn't the problem. The problem was me finding decent routes to things. I couldn't stay on a straight line as I was running around things and not looking at my compass. Poor routes to controls and then actually missed 15. Running well down the hill on my compass, but then at the end I dropped to the road without looking at my compass and missed way to the right. This is very obvious when you look at my garmin routes (to #14 split as I forgot to take a split at the actual 14). I picked a tree right on my line, just like your supposed to. I got to that tree... and then ignored the compass and ran toward the road. Well, at least I know that when I'm doing what I'm supposed to, I'm doing it right. Sigh.

3.074 actual distance.

trail run 4:00 [5] 0.52 mi (7:41 / mi) +100m 4:49 / mi
ahr:140 max:184 shoes: mudclaw 270

Alex and I planned on running up Peter's Hill, and so we did. We did 4 repeats up and then jogged down the road between.

Splits: 68, 62, 63, 58

Calves and quads burning on the way up to the top. As always, it was great to have someone to run with. Otherwise, I wouldn't have done them!

road run 29:00 [2] 2.5 mi (11:36 / mi)
shoes: mudclaw 270

Running down the hill in between on the road (about 3.5 minutes) and then jogging around Peter's Hill 1.5 times with Alex.

Wednesday Apr 21, 2010 #

Note

I *love* sprints. I think being a sprint specialist would be boring. I love running around in the woods. Plus, what maps would I train on?
7 AM

road&trail run 14:36 intensity: (13:13 @2) + (1:21 @3) + (2 @4) 1.34 mi (10:55 / mi) +33m 10:08 / mi
ahr:157 max:182 shoes: inov8 Mudclaw 270

Early morning run. Alex emailed out that she was going to run the interval loop at Hammond Pond at 7:15 this morning so Ross and I went to join her. I ran over and then jogged the loop with Alex.

trail run 16:19 intensity: (1:34 @2) + (14:10 @3) + (35 @4) 1.89 mi (8:38 / mi) +42m 8:04 / mi
ahr:164 max:182 shoes: inov8 Mudclaw 270

Woods intervals. This time is actually the two loops and then the jog home.

Splits: 5:01, 4:55. The second one was faster because I didn't get lost and I knew which tree and branches to avoid. Legs really hurting on the first uphill. Tired still from this weekend I think. Working pretty hard all the way around the loops. This is where I wonder if I should change the zones to reflect the effort i was putting out. Mostly zone 4 I would say.

On the way back home, I met a couple out walking their dogs and they were very interested in orienteering. They seemed like the might be the orienteering type, so maybe they'll come to a meet!
12 PM

Orienteering 1:19:00 [3] 8.0 km (9:53 / km)
shoes: inov8 Mudclaw 270

Training session #2. Dad and I drove out to Western MA this morning to run on Beech Hill. We brought a stack of old maps and decided to do some of the relay loops from the US Relay Champs in 2000.

Sadly, this area was hit very badly by the last few ice storms. It is a horrible mess to "run" through. I was very low on energy (I didn't eat well after running this morning) and had a really tough time slogging my way through all the down fall. It looked like someone had logged and then forgotten to clean up.

I first ran the orange leg, which is what I ran when our team came in second. I sure hope I was faster then. 37 minutes for 3.3k

Then Dad and I traded maps and I started the brown loop. I just wasn't into it and not having any fun. I couldn't get myself to run, both because there was too much junk and I was too tired to jump over it. I got off my compass line (which is sadly what I was trying to work on!) a few times. I skipped #5 and missed #6 and made no attempt to actually find the feature. 42 minutes

Overall, still good o training as I learned more about myself as an oienteer.

trail run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: inov8 Mudclaw 270

Running to and from the start.
3 PM

Orienteering 40:00 [2] 3.0 km (13:20 / km)
shoes: inov8 Mudclaw 270

Training session #3.

At lunch and drank a lot and then felt much, much better. Tackled the woods again and this time I didn't feel quite so tired. I did crawl into bed with a book when I came home, though.

Tuesday Apr 20, 2010 #

12 PM

road run 52:54 [2] 6.17 mi (8:34 / mi) +20m 8:29 / mi
ahr:144 max:162 shoes: Asics 2130

An easy run around the neighborhood by myself. Very beautiful day. Spent about 3 hours (!) on my computer this morning catching up on life. That is far too long. So no more computer for the rest of the afternoon for me.

Overall, feel fine physically after the weekend. My quads are the only things that are noticeably tired while running. I think it's from trying to stabilize my leg all weekend in rocky terrain.

Monday Apr 19, 2010 #

10 AM

Orienteering 1:39:52 intensity: (3:29 @1) + (1:36:23 @2) 10.7 km (9:20 / km)
ahr:155 max:169 shoes: mudclaw 330 0

Long distance course, which was the Blue course from US Champs in 1990. Chase start order, so I started 3rd, followed by Brendan, Boris, Nikolay and then Ross. Overall good course, but was tired and never got the HR too high. Took the long way to #1, as I seemed to have a mental block that kept me from running off trail. Next large mistake was #12, where I made a parallel error and ran between the wrong hills. I figured it out quickly, but then had to run back. Brendan caught me at 4, but was within sight of me for most of the rest of the course. Boris, Nikolay and Ross all caught me around 6 and 7, and I was behind Boris and Brendan from 7-10. We took different routes to 11 and then my mistake on 12 meant I lost Boris. Overall an enjoyable course, and it was nice to see Brendan off in the distance from time to time and realize I wasn't alone running along the course. It was good motivation to keep going.

7.48 miles

Sunday Apr 18, 2010 #

9 AM

trail run 6:39 intensity: (3:48 @1) + (2:51 @2) 0.5 mi (13:18 / mi)
ahr:117 max:162 shoes: mudclaw 330 0

Walking/jogging up the hill and jogging around at the top for the middle distance training on Hogencamp.

Orienteering 42:05 intensity: (2:33 @1) + (22:53 @2) + (16:39 @3) 4.6 km (9:09 / km)
ahr:165 max:180 shoes: mudclaw 270

Middle distance "race" on Hogencamp. Started 1 minute ahead of Ian and 2 minutes ahead of Andrew. Had a pretty clean beginning, only getting confused on #3 (I think, map is still in a pile somewhere) when the streamer was behind the tree and I didn't see it. Nevertheless, Ian caught me coming into 6, and I missed it slightly to the left. Found a good way around the laurel to #8 and opened a bit of a gap and then powerwalked up the hill to #9 behind Patrick. But he was moving faster than I was and I lost sight of him before I even got to 10. Good plan to 11, but bad execution at the end. Went left over the hill and down along the green, but then had the wrong angle when crossing the stream and ended up in rocks and laurel. Somehow this made me forget where I was and I had trouble moving around. Andrew caught me there, and I screwed my head back on and found 11. No real mistakes after that, and it was good training to run with others around me. Although I didn't make any other mistakes, I need to be straighter on my lines. I do a lot of wobbling around which wastes a lot of time. I also just need to run faster. :)

3.19 miles

trail run 9:37 intensity: (8:54 @1) + (43 @2) 0.71 mi (13:32 / mi)
ahr:125 max:139 shoes: mudclaw 270

Cool down jog with Alex and Ian.
3 PM

Orienteering 1:08:34 intensity: (3:57 @1) + (33:52 @2) + (30:45 @3) 8.0 km (8:34 / km)
ahr:160 max:182 shoes: mudclaw 330 0

I should have saved these as different session, but I didn't and it also includes my run back to the car, but oh well.

Two person relay. Andrew and I were partners. I think I failed our team a bit :) Ran loop C first, which was supposedly the hardest loop. Had loads of trouble finding #5 - the cliff in the ditch on the hillside. Was too high when I first went across, but then just wasn't look for that feature. Wandered the hillside for what felt like a long time. Finally stumbled into it, but by then I had lost a lot of my confidence. Ran loop A next, and the lack of confidence played a large role in my difficulties finding #1. It's such a bland hillside. And I had watched runners go more to the right out of the start and I think that threw me a bit. I started out the leg ok, but then drifted right myself and then it was very difficult to relocate. Loop B was my last loop and I didn't want to run over the hill to #3 and so drifted way too low going around the hill and didn't realize the feature was actually the boulder, not the rocky nose. I never realized how much I rely on my control descriptions when finding what is in the center of the circle. Multiple times during this relay I ran to the wrong feature and had to search around for the streamer. Good that I use my descriptions, but I should also get better at identifying what's in the center of the circle.

As I was finishing my last loop I heard lots of cheering on the hill and it turns out I was racing Marie into the finish. Gave a last push and finished just in front of her. So Andrew and I came in second, behind Ross and Becky.

5.08 miles

Saturday Apr 17, 2010 #

11 AM

trail run 6:49 intensity: (1:11 @1) + (4:57 @2) + (36 @3) + (5 @4) 0.55 mi (12:24 / mi) +11m 11:40 / mi
ahr:146 max:181 shoes: mudclaw 330 0

Running to the start of the line-o/control picking course.

Orienteering 16:15 intensity: (4:54 @1) + (11:21 @2) 0.82 mi (19:49 / mi) +92m 14:42 / mi
ahr:139 max:159 shoes: mudclaw 330 0

First line-o section. Lots of people around, which was fun. Really got off my line a lot in the beginning and managed to get a bit lost! But figured it out. My favorite part was when about 6 of us crossed a trail as a pack and there were 2 couples hiking down the trail. We must have looked awesome :)

Orienteering 1:03:27 intensity: (13:07 @1) + (48:33 @2) + (1:47 @3) 3.65 mi (17:23 / mi)
ahr:144 max:174 shoes: mudclaw 330 0

Control picking, line-o, control picking. Not the best orienteering overall. Rolled my left ankle badly going to #2, which was a bad way to begin. Stopped a moment for the pain to go away and assess damages (there were none). The group behind me all caught up. Was going along ok for the most part, until the end when I was getting tired. I also rolled a very large rock down into the back of my right leg. Quite painful at the time and I was annoyed, frustrated and hurt. I'm going to blame that experience for really messing up the last 2 control on the first control picking course. Did the second line-o, which was supposed to be contouring. I think I followed the line pretty well, but I didn't really stay on one contour. Ran the second control picking course on my own, with no one around, and that helped me get back into it a bit. Still, feeling quite slow overall.

road&trail run 5:32 intensity: (3 @0) + (4:08 @1) + (1:21 @2) 0.42 mi (13:10 / mi)
ahr:125 max:142 shoes: mudclaw 330 0

Running back from the finish.
3 PM

trail run 8:44 [1] 0.5 mi (17:28 / mi)
shoes: mudclaw 270

Warm up to o intervals.

Orienteering 41:25 [4] 3.81 mi (10:52 / mi)
shoes: mudclaw 270

O intervals. In a group with Joe, Erin, Ethan and Ian. Each interval had about 4 controls. We alternated start order each time and used 15 second intervals. The goal was to be the first person to reach the end of each interval. With 5 people though who are all about the same speed it was really hard to catch up from the last 3 positions. We all ran really hard on the first interval and then jogged to the start of the second. After running the first one that hard though I had already wiped out my legs. All the others were a bit slower, I think. And we started walking between each interval. Lots of fun to run fast through the woods with other people in front and behind me. It was good motivation to run fast and the intervals were short enough that I could enjoy the speed.

Fun!

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