Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 7 days ending Apr 5, 2013:

	activity	#	time	miles		km		+m
	orienteering	4	3:31:34	17.44	(12:08)	28.07	(7:32)	163	100 /	110c	90%
	Running (mostly hard surfaces)	4	2:20:29	15.36	(9:09)	24.72	(5:41)
	Running (mostly trails/soft surfaces)	2	50:19	5.09	(9:53)	8.19	(6:09)
	running drills	3	20:57	0.8	(26:11)	1.29	(16:16)
	core/legs	2	16:39
	Armchair: simplification	5	1:30
	Armchair: control circle	2	44
	Armchair: elevation map	1	25
	Total	6	7:22:37	38.69		62.27		163	100 /	110c	90%
	[1-5]	6	7:19:58
averages - sleep:8.4

1:42

0:00

» now

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs

orienteering race 20:06 [4] *** 2.9 km (6:56 / km) +80m 6:05 / km
spiked:20/24c slept:9.0

Had a decent race.

Errors:

Control 1: simplification. I saw a black box and thought I was looking for a building. I ran right past the actual feature, an electrical box. This could've been solved if I'd simplified based on the path junction instead of what I thought was a patch of woods. Man-made features are a lot less ambiguous!

Control 3: ran to the wrong cliff. Again, simplification. I ran to the cliff on the path. This cliff was not on a path.

Control 6: simplification. (I'm noticing a pattern!) I ran to an electrical box, but one that was smaller than control 1 and not on the map. Instead, I should have run half-way down the length of the building, or else read that the box was in an open-with-scattered-trees area.

Control 13: planned my route over a passable wall and decided I couldn't go over it. Ran around instead.

In total, I counted 49 seconds of errors. Yikes!!! On the plus side, I seem to be getting into shape quickly, and errors should be expected as I navigate at a faster pace than I'm used to. Hopefully the Park-O season will help me with sprints!

Running (mostly hard surfaces) warm up/down 31:49 [3] 3.07 mi (10:22 / mi)

Running (mostly hard surfaces) warm up/down (Extended run) 3:02 [4] 0.39 mi (7:46 / mi)

Running (mostly hard surfaces) warm up/down (Strides) 1:00 [4] 0.1 mi (10:00 / mi)

running drills 5:42 [2] 0.28 mi (20:20 / mi)

Running (mostly hard surfaces) (Shake-out) 16:16 [3] 1.94 mi (8:23 / mi)

At Wendy's

IU_Campus_Sprint_2013_6 7 ISV Red - Splits

Thursday Apr 4, 2013 #

Running (mostly hard surfaces) 31:01 [3] 3.1 mi (10:00 / mi)

In Pittsburgh!!! Running to meet a high school teammate for dinner! Tired from my bus ride, but the run is helping.

Running (mostly hard surfaces) 10:43 [2] 1.1 mi (9:45 / mi)
slept:7.0

Home from dinner. Yummy!!! We had tilapia with peppers and onions and turmeric and pepper flakes, and the gingery-est tea ever!

Armchair: simplification 10 [0]

Long-ish legs from Moreau

Wednesday Apr 3, 2013 #

Note
slept:8.0

Muscle tightness that feels a lot like vocal cord dysfunction. Tried to do exercises, but I forgot them all, and I didn't start keeping a training log till after all of that was fixed:/ So I'm hoping it's just a combination of temporary stress from the popup shop (less than 2 weeks away!!!!!) and my upper body muscles being tight from shivering all winter. Side note: roommate is moving out, so next winter the house will be at a reasonable temperature!!!

C • VCD 6

orienteering 28:18 [3] *** 2.72 km (10:24 / km)
spiked:11/12c

Yay, light enough to orienteer after work! Managed to squeeze this in before packing. Part of a contour-only course I found in my room.

Running (mostly hard surfaces) warm up/down 22:17 [3] 2.3 mi (9:41 / mi)

Armchair: simplification 3 [0]

Tuesday Apr 2, 2013 #

Armchair: simplification 25 [0]

Armchair: control circle 25 [0]

Running (mostly hard surfaces) 21:31 [4] 3.23 mi (6:40 / mi)
slept:9.0

First track workout in over a year, and huuuge confidence boost!!! My legs felt funny since I haven't run that fast in awhile, but it didn't feel all that taxing.

800, 600, 1200, 800, 600, 1200, with 200 jog between each.

I wasn't that great at pacing, but it could've been worse. From the first half to the second, I only positive-splitted by 8 seconds.

3:20 (1:48)
2:22 (1:29)
4:59 (2:13...dying!!!)
3:14 (1:57...too fast)
2:30 (1:28)
5:06 (faded on lap 2 but was able to finish strong)

Before I started my legs felt sort of jello-y, and I really noticed it at the end, but they don't have that heavy tired feeling I get after hard workouts. Exciting!!!

Running (mostly trails/soft surfaces) 38:09 [3] 3.94 mi (9:41 / mi)
ahr:155

Running (mostly hard surfaces) warm up/down (Strides) 2:50 [4] 0.13 mi (21:49 / mi)
ahr:170

running drills 5:23 [2] 0.22 mi (24:28 / mi)
ahr:123

Monday Apr 1, 2013 #

Note
slept:9.0

C • your sleep 2

Sunday Mar 31, 2013 #

Event: CSU Urban adventure run!

orienteering 1:34:37 [3] *** 10.29 mi (9:12 / mi) +83m 8:58 / mi
spiked:12/14c

Fun! This was a nice way to get a long run in:) Legs were sore but not fatigued, which is ok as long as it doesn't last. I accidentally went over my mileage this week, so if I feel like I need an extra down week at any point before Team Trials, I'll be sure to take one.

It was also a super fun way to see the city! Easter Sunday meant there was minimal traffic:)

C • Sorry about your pie... 8

core/legs 5:45 [1]

Convinced Izzy and Dan to do core with me! Lots of abs and back, since I was avoiding legs.

Armchair: simplification 25 [0]

to and from Boston Common

Armchair: elevation map 25 [0]

Note

Woohoo, met all my monthly goals!

I followed all but 2 parts of my weekly plan, cutting out one woods session and one hill workout because of fatigue.

Next week:
Goals:
Sleep a lot.
Let my legs recover.
Survive the red long with <3 min error.

Schedule:
Mon: rest
Tues: first track workout!!!
Wed: eeeeasy control pick at Hammond Pond before work. PM: leave for Pittsburgh
Thurs: arrive Pittsburgh, pre-meet if possible. (if not, this can be my extra down week.)
Fri: Sprint, with decent warmup & cooldown. (45-60 min total for the day)
Sat: first Red Long since May 2011!!!!!!!!!! 9.9k and 545 m of climb. Start off at long run pace and progress if I feel good. Walk steep hills and read ahead.
Sun: Middle

Saturday Mar 30, 2013 #

Running (mostly trails/soft surfaces) warm up/down 12:10 [3] 1.15 mi (10:35 / mi)

orienteering 1:08:33 [2] *** 5.89 km (11:38 / km)
ahr:147 spiked:57/60c

Couldn't go to Harold Parker because I had work in the morning. (Painted drop cloths for our popup shop Marathon Weekend!)

Did a control-picking course at Hammond Pond instead, with 60 control descriptions! Goal #1 was to read each description coming into the control and go to the correct side of the feature. Goal #2 was to plan my exit so I didn't have to stop. Goal #3 was to have a picture of the leg in my head as I was running. This is something Alexei had me working on earlier in the season, and I've definitely gotten better after working more on armchair. Accomplished first 2 goals on all legs and made progress on third.

I did have to relocate once on a longer leg after running up a hillside and attacking a patch of bare rock. Did a good job picking a large feature to relocate off of and doing it quickly. (Sometimes I don't like to admit to myself that I need to relocate.)

running drills warm up/down 9:52 [2] 0.3 mi (32:53 / mi)

the usual, plus fast legs.

core/legs 10:54 [1]

after errands

Armchair: control circle 19 [0]

Armchair: simplification 27 [0]

To and from painting

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