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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Samantha

In the 7 days ending Sep 18, 2011:

activity # timemileskm+m
  trail run5 2:30:53 14.14(10:40) 22.76(6:38) 140
  Orienteering3 2:28:13 10.39(14:16) 16.71(8:52) 26844c
  Total8 4:59:06 24.53(12:12) 39.47(7:35) 40844c

» now

Sunday Sep 18, 2011 #

9 AM

Orienteering 51:44 [3] 7.1 km (7:17 / km) +24m 7:10 / km
16c shoes: Icebugs

SM Relay

What fun! I ran first leg of Linné's second team and I had a blast. It's like a WOC relay, but with 3 times as many women. Which means 3x more elbows, branches in my face and mud, but also lots more fun :) I spent virtually none of the relay running on my own, as there were always people around me.

The race started through the field, which really meant through the mud and with everyone running through at the same time there was mud splashing everywhere. That's about when I decided that it was going to be an awesome race :) I ran, with everyone else, straight to almost all the first 8 controls. I followed along generally, but there were so many girls running in front of me, I let them guide the micro route choices. I spiked my first control, although it did come up a bit quicker than I expected.

On the way to the second control I unfortunately lost count of how many swamps we swam, I mean ran, through. Everything was wetter than it seemed, and I was worried I was one swamp off. Luckily, coming out of the last one we climbed up to the open hilltop, and then I was positive about where I was. The group had split a bit here, and I ran with a few others to the south side of the swamp and then swung north, to where I could see a line of girls exiting the control.

Three was a short leg and although none of the girls directly in front of me had that forking, it wasn't a hard control :) I punched it alone and then sprinted like heck to catch the girls I could see disappearing into the woods in front of me, not wanting to be caught between packs.

We ran down the trail by the marsh into the green for #4 and then the group split again - some going out to the trail (I think) and others going more straight. I tried to also go straight, but it was thick and I ended up getting pushed left and came to the open hilltop (these were key navigational features!) southwest of the control.

The group had gotten smaller at this point. There were about 5 girls in front of me and no one behind me, that I could tell. We ran north along the swamp and cut through the narrow section and then headed to the north side of the next swamp. Here there were girls coming from the south, so our groups merged and a lot of people punched 6 together.

On 7 I headed with the group up the big open hill and dropped down right after the cliffs. Then a strange thing happened - the entire pack keep going more west than I wanted to and my compass was showing something funky. I went a bit, but then turned north and there was a hill, just like I needed. I climbed up to the see many girls standing around looking at their maps. I wasn't sure what had happened, but I knew that we had gone more west than I wanted to. Inga, from Linné, turned back right and I silently agreed that was a promising strategy. A few of us went right and over to the correct hill, and at this point we were with the leaders. It was just one huge lead pack.

I lost track a bit of where we were on the way to 8, but we sank into two swamps in a row and then climbed the hill with the open areas and trail, so I was in contact going into the control.

On 9 I just ran after everyone out to the road and then cut into the woods off the corner. I was happy to aim a bit north when the group split a bit and I avoided more swimming. We went by the boulder in the swamp and then hit the indistinct trail and off the hill into the control.

Out to the spectator control, and I unfortunately hadn't planned 11 (I was running too hard!). I went south in the field, but then partway realized that running around the south side of the swamp was a bad idea. One other girl and I cut into the woods before the start triangle and I got ahead of her and was alone for the second brief moment of the relay. I cut through the woods to the logging track around the north side of the swamp, and although I had to run back a bit, I think it was much better than going south. As I left the track and went up the open hill, more girls started appearing. Some disappeared again for a different forking and I punched 11 with only one other person.

We then bashed out different ways to the swamp by 12 and ran along it, meeting up with 2 other girls as we punched 12.

I went out to the trail and as I was running down it, I could see the group in front of me climbing the hill and set off to catch up with them. Coming into 13 I was a bit confused, as I misread which hilltop was which. Another group of girls came along from the right side, and we were again a large group as we did the last 3 controls, which I'm pretty sure were unforked.

Punching the last control was a bit crazy, because although there were 3 punches, people were trying to come and go from the same direction. I was not aggressive enough and punched near the end of our group, as the next was approaching. I passed about 8 people on the way to the finish and punched the finish box in 9th, right behind Inga, our first team runner (she did run a half marathon the day before in 1:17!) and handed off to the second leg.

I had a lot of fun running fast through the woods. It was at a speed that I could not achieve on my own, as I only had to do rough orienteering along the way and worry about the fine stuff in the last 200-100 meters before my fork. Orienteering at speed is fun :)

Winsplits with only my forking
Winsplits for all first leg runners (Splits to the radio controls)

10 AM

trail run 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Icebugs

A bit of a shorter warm up than I wanted because the bathroom line was so long. And then I cooled down with Inga and heard about her great half marathon race.

Saturday Sep 17, 2011 #

7 AM

trail run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Icebugs

Man, this was early :) There was only a small warmup area, so I ran back and forth, trying to do a few strides to warm up. My left thumb kept going numb, but luckily everything warmed up once I started racing.
8 AM

Orienteering 51:49 [3] 3.24 mi (16:00 / mi) +174m 13:42 / mi
11c shoes: Icebugs

SM Middle B final.

Umph. This did not go as well as yesterday. The first control looked tricky, so I went out to the trail and was very careful on the way in. I didn't take the optimal route, as I went around the downed tree to the right and had to loop back, but it was ok. Then I made a parallel error on the second control, thinking I was going by the southeastern cliff. Relocating was easy since I could just run south to the open hills, but it cost me time.

Three was just a disaster. I decided to take the trail around and I thought I cut in by the stream trickle that goes below the cliff. But I didn't, and was higher. Things stopped making sense, so I started toward the field, hoping to relocate along the way. I didn't and so ran all the ay to the field. I was at the bend in the field, directly to the east of my control. But when I came back from the field, it didn't look like it matched. I found a control in a reentrant and stood for a long time trying to find it on the map. It's right where it should be! It's a tiny contour in the semi open, right on the edge of my circle. But I bailed again back to the stream trickle, and came up that, but again missed too high. The I ran southwest and saw the dangerous cliff with the boulder field below it and then, finally manged to find the control. I then went too high on 4, passing over the top of it as well...

After that I got things more under control and spiked 6. I didn't have a plan to 7, which explains my slow route, but I got lucky and recognized that I was standing right at the top of the narrow reentrant my control is in - I don't know how I figured that out!

A few more interesting route for the rest of the course, but nothing major. I was just trying hard not to come in last :) It was exciting to cheer for people in the finals (although Swedes don't exactly cheer) and it was fun to see both Hannah and Albin sitting on the couch for so long!


Two parallel errors in a row on 2 and 3. I was super high on 3 - cut in way before I thought I did off the trail. And then each time I reattacked I went the wrong way on my compass - allowing the terrain to push me too much and not being strong enough mentally to follow my compass. Also, no plan on 7 and it shows...

Friday Sep 16, 2011 #



trail run 23:00 [1] 2.5 mi (9:12 / mi)
shoes: Icebugs

Warmup before and the cool down with Lisa afterwards. As we were running we met a parking attendant who learned that I was American. He was an older man and he spoke very good English. He learned that I was from Boston and asked about the Big Dig and our Republican Senator. He practically knew more about Boston than I did!
11 AM

Orienteering 44:40 [3] 4.4 km (10:09 / km) +70m 9:24 / km
17c shoes: Icebugs

SM Middle Quali

Today was a beautiful day - sunny and warm and fun orienteering :) I really enjoyed running the middle today, which is a relief. After France I wasn't enjoying orienteering as much as usual, but I have really enjoyed racing this weekend and last. Today I felt like I was able to plan ahead a bit more than last weekend and I felt like my speed was a bit faster, but controlled. I did make two mistakes, each about 2 minutes, on the 3rd and 12th control.

We don't have maps back yet, and I'm not really sure where I went wrong on the third control. I cut off the trail where the hill bent away, but then I must have made a parallel error.

On the 12th I knew I was too far to the right, but I didn't correct as I was going through the green and swamps. Then I thought I was climbing over the hill right before my control, but nothing was there. I stood for a bit, trying to match something up and then found another control on a dot knoll, but there were too many in the area to match. Finally I realized that the open area above me was the powerlines and I had gone too far.As I was running back I heard a beep in front of me somewhere and I thought, "That's mine!"

Otherwise, there were some hesitations and some moments when I was choosing poor microroutes (and convinced I would have the longest garmin length out there), but no other times when things weren't where I wanted them to be. I just made the B final (out of 5 finals) and so I am one of the first starters tomorrow morning, at 8:30! Normally, I like having people in the woods around me, but tomorrow morning I will hopefully be mostly on my own :)


For the legs that went well, I really think you can see my plan from the quickroute. you can tell what features I was checking off along the way, or what trails I was aiming to run down. The funky thing on the way to 2 is because there was an extra fence streamered, and I thought it was the out of bounds area, so I went too low down to the field.

Thursday Sep 15, 2011 #

9 AM

trail run 49:03 [1] 3.91 mi (12:33 / mi) +102m 11:36 / mi
shoes: Teva Ligero Mesh

Morning run. It's been raining a lot here, so the trails were quite wet. I avoided the deep puddles, but went happily through the mud.

Not my best training week, but with feeling under the weather and races on either end, I feel ok about it.

 Middle qual on Friday, finals on Saturday and relay on Sunday.

Wednesday Sep 14, 2011 #


omph. I proctored an exam today (yay money!) and tried to get people in the club to pick me up on the way to training, but no one showed up to get me. I then proceeded to get on the bus going the wrong way and it took me a long time to get home. With darkness settling in, I settled in to finish reading the book I started this afternoon. I need to read longer books.

Tuesday Sep 13, 2011 #


Map with routes from this weekend up here.

Also, new blog post with exploding mushrooms here.

I don't think I'm going to do this evenings club training. It's some sort of running around the test loop. I feel much better than I did this morning and although I don't really believe in all that superstition about how training hard and in the cold rain can make you sicker, I'm going to play it super safe.
10 AM

trail run 48:50 [1] 4.73 mi (10:19 / mi) +38m 10:04 / mi
shoes: Teva Ligero Mesh

An easy morning run in the blustery weather. There were lots of children in Stadsskogen woods this morning out orienteering! And they were all lost. Every single group I saw was wandering aimlessly. One group looked like they were going to ask me for help as I approached, but they wimped out. If I felt more confident in my Swedish I would have stopped. I have to wonder what sort of instruction was given to these kids - they all looked thoroughly confused! I glanced at a few of their maps as I ran past and they were certainly not great quality - definitely photocopies.

Talking to a few people here about their experiences with orienteering in school it sounds like a lot of the programs aren't well run. They use old maps and don't provide good instruction. Instead of encouraging people to do orienteering, they turn people away from it. I'm sure this isn't the case in all schools, but I heard this account from more than one person. It's too bad, considering how well it could be done!

I also found out last night that I am selected to run first leg on OK Linné's second team this weekend at SM. I'm on a team with two other really strong girls and I'm actually surprised I was put on the second team. But someone out there obviously has faith in me, so I'm up for the challenge! Super excited to be running lead leg :) I woke up this morning with a slight cough, which I am determined to get rid of before this weekend!

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