Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marie

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
trail run	8	7:35:14	53.03	(8:35)	85.34	(5:20)	887
pilates	9	7:30:00
zumba	7	7:10:00
orienteering	3	5:18:25	20.03	(15:54)	32.24	(9:53)	1000	49 /	91c	53%
run	6	3:44:32	29.52	(7:36)	47.51	(4:44)	166
walk	7	2:42:00
bike	10	1:54:07	6.14		9.88
strength	4	40:00
Total	25	36:34:18	108.72		174.97		2053	49 /	91c	53%

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Thursday Apr 29, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

pilates felt gentle enough on my knee, otherwise I'm trying to rest this pain away

Note
(injured)

runners knee? (patellofemoral pain)
Tight hamstrings can cause increased pressure between the patella (kneecap) and femur (thighbone).

Could be what I have. While it's in the same leg as my hamstring was/is tight. Started feeling it before the Harriman camp and maybe it flared up due to overstrain. Pain description sounds like it.
Now I'm: Resting from running, icing, eating ibuprofen. Any advice is welcome! for example "I had this problem, did THIS and recoverd in a week"

What's up with New Haven?!

C • PT 3

Tuesday Apr 27, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

roll ups and a few other thing were hurting a bit while I fell on my butt Sunday. I'll share the story: Mike needed help lightning a match to light the grill (while he's one armed), it should be added that it was raining and the deck was newly oiled(?), I wasn't prepared on how big the flames came up, tried to take a quick step back and slipped, landed right on my butt/ lower back. ouch.

C • Ouch! 6

run 21:32 [2] 4.71 km (4:34 / km) +1m 4:34 / km

warm up to the track, nice streets in Westville. eh, thought I saw people entering the tracks from the graveyard last time, nope.. found a spot where the fence was down though.

run 2:18 [2] 0.54 km (4:15 / km)

3 x 80m, starting slow gradually running faster, 30s rest in between

run 20:22 4.91 km (4:09 / km)

3 sets of 5 x 200m, with 45s rest. 90s set-rest (extra 3x 45s not included in total time)
Cold and windy. Not much action at the YALE track today. A group of young girls having some kind of practise where they jogged walked around. Some guys doing hammer throw.

run 16:37 [2] 3.35 km (4:58 / km) +11m 4:53 / km

cool down back to the car, almost didn't find my way back

Note

Still some pain in my left knee. Figured I jog, warm up, and if it would have felt bad I would have stopped. It felt better though and during intervals I hardly didn't feel it at all. Hurts more now after. Mike guesses it's patella tendinitis.

Monday Apr 26, 2010 #

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

two guys in class today(!)

Sunday Apr 25, 2010 #

trail run 41:52 [2] 7.36 km (5:42 / km) +42m 5:32 / km

Morning jog to loosen up my legs. Rain, nice. I made a pancake batter and Mike made the pancakes while I was out running :-)

run (road & trail) 24:40 [2] 4.84 km (5:06 / km) +20m 5:00 / km

warm up

trail run (löpskolning) 6:34 [2] 0.95 km (6:56 / km) +4m 6:48 / km

a 30m long weak uphill, 3 x 4 different exercises

trail run 5:00 [2] 0.78 km (6:27 / km) +11m 6:01 / km

over to the hill

trail run hills 20:59 2.89 km (7:16 / km) +62m 6:33 / km

about 30s hill sprint, stopped, jogged/walked down, took a few breaths, next sprint.. a pretty crocked hill but it made it more interesting

trail run 25:42 [1] 4.26 km (6:02 / km) +24m 5:52 / km

cool down

Saturday Apr 24, 2010 #

run 19:00 [2] 4.26 km (4:28 / km) +3m 4:27 / km

Warm up down to the track at the Old Saybrook high school

run 3:58 [2] 0.88 km (4:31 / km)

3 x 100m where I started slow and gradually ran faster, 1min rest in between

run 13:58 3.13 km (4:28 / km)

6 x 400m with 1min rest

run 14:00 3.23 km (4:20 / km)

Second set, 4min rest in between. 6 x 400m with 1 min rest

run 21:32 [2] 4.32 km (4:59 / km) +26m 4:50 / km

Cool down back to the house. Saw a tiny crushed turtle :-(

Friday Apr 23, 2010 #

trail run 32:44 [2] 6.53 km (5:01 / km) +52m 4:49 / km

Around Maltby lakes. Still a bit heavy to breathe from the cold/allergies.

C • Varvet! 2

strength 25:00 [1]

Found a great little spot by the lake, in the sun, under the pine trees where I did my strength exercises. What wasn't that great though was that I got resin on my clothes.

Thursday Apr 22, 2010 #

bike 10:00 [1]
(sick)

to & from the gym

pilates 50:00 [2]
(sick)

stayed home from work and slept a lot yesterday. still not feeling a 100%, low on energy. pilates worked fine though. used balls today.

Tuesday Apr 20, 2010 #

bike 10:00 [1]
(sick)

ugh, woke up with sore throat and stuffy nose. allergies? infection?

still headed out for pilates this beautiful morning..

C • me too! 5

pilates 50:00 [2]
(sick)

felt good stretching out the legs

Monday Apr 19, 2010 #

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

figured it would be a nice way to loosen up my (after the weekend) stiff legs

still pain in my left knee, hopefully just a bit overstrained. icing it.

Sunday Apr 18, 2010 #

run warm up/down 13:44 [2] 2.02 km (6:47 / km) +77m 5:42 / km

orienteering 45:17 [4] *** 4.7 km (9:38 / km) +195m 7:59 / km
spiked:13/19c

Fun course! Did well on the first 8 controls(!). Saw Erin & Joe on and off, they started 2 & 1 min ahead of me. Tough climb up to 9, maybe I was exhausted, didn't realize I was standing right by the control reading my map. Did an extra loop right, in the green before catching 10. With Erin & Joe again to 11. More people. Chose to go by the brook but there wasn't really any white next to it so ended up wading in it. Favorite leg: 12-13 beautiful! Could have done better going to 14. 15 & 16, nice (forgot to hit the FR lap on 15). Messed up 17, Erin caught me again. Running out of 18 I was planing to go to the trail, but it was too nice to run up there, I kept going oops.. missed the trail and did a long turn before getting to 19.

FR 5.496 km

walk warm up/down (hike) 30:00 [1]

Up up, up. Gorgeous terrain. Realized I have a thing for bare rock, those grey spots on the map, don't know just like them.

orienteering (C) 17:15 [4] *** 2.14 km (8:03 / km) +87m 6:41 / km

Got teamed up with Ken.
Started out with the "hard" loop C. Tough finding a good way down those cliffs, pretty soon Ethan & Joe were catching up, E navigating, J a bit behind, E would point out the control to J (I didn't know but they were on the same team).

orienteering (B) 20:19 [4] *** 2.15 km (9:28 / km) +60m 8:18 / km

Major problems with 3rd. Fast down the hill. Think I was pretty close, just looking in the reentrant though. Went back and forth. After a while Ethan saved me.

orienteering (A) 17:36 [4] *** 2.24 km (7:51 / km) +66m 6:51 / km

Saved the "easy" loop for last. But while I was pretty tired by now it didn't seem all that easy, a lot of climb, a lot of rocks, a lot of brush..
We finished 3rd :-)
Again, an awesome training session! Lots of fun.

trail run warm up/down 12:45 [1] 1.85 km (6:53 / km) +20m 6:32 / km

Down the hill with Becky

Guess I didn't fuel my body properly for this kind of work. By the end of the relay legs started cramping. And on my way home in the car I was feeling a bit nauseous, really weak by the time we were home.. Mike & I managed to whip up a delicious dinner in about 15min after we walked in the door; grilled chicken patties & pasta salad - that's what I needed, felt much better after eating!

Relay B - Splits

Relay A - Splits

Relay C - Splits

Middle - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2

run 7:06 [1] 1.22 km (5:50 / km) +10m 5:36 / km

Warm up jog to start with Becky, adoring the beautiful nature!

orienteering (line-o) 22:41 [2] *** 1.76 km (12:54 / km) +93m 10:12 / km

I really took my time for this exercise, great introduction to the area, my first time in Harriman - love it!

orienteering (control pick) 31:45 [2] *** 1.7 km (18:41 / km) +58m 15:57 / km
spiked:6/17c

Kept taking my time and getting stuck in the green..
FR 3.08 km

orienteering (contour) 5:45 [2] *** 0.62 km (9:21 / km) +6m 8:55 / km

good practise

orienteering (control pick & cool down) 25:51 [3] *** 3.29 km (7:52 / km) +90m 6:55 / km
spiked:6/16c

control pick 1.1 km + cool down: had to do a loop in the cool pinehill by the water

run warm up/down 5:59 [2] 0.9 km (6:38 / km) +18m 6:02 / km

Jog over to the interval start, passed a beaver dam and I saw a gnawed tree

orienteering intervals 1:11:37 *** 7.45 km (9:37 / km) +150m 8:44 / km
spiked:18/24c

It's fun running fast through the woods! But going full speed on rocky grounds could end up bad, the thought crossed my mind, one misstep and you would fall on your face.

Friday Apr 16, 2010 #

Note
(rest day)

minor pains in left hamstring + knee. don't know if that qualifies to be "broken" but apperently I am a member of the New Haven Invalids. Looking forward to this weekend's training camp!

Thursday Apr 15, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

Siobhan joined us again :-)

Wednesday Apr 14, 2010 #

trail run (warm up) 20:16 [3] 4.15 km (4:53 / km) +43m 4:39 / km

Boris is back. Running company is key. A pretty speedy warm up around Maltby lakes.

trail run intervals 26:00 5.7 km (4:34 / km) +60m 4:20 / km

4 x 4min with 2,5min rest
I definitely pushed harder than I would have done on my own. Felt a bit dead after the first one.
distances
1.12
1.08
1.09
1.06

trail run (cool down) 17:12 [2] 3.01 km (5:43 / km) +10m 5:37 / km

Tuesday Apr 13, 2010 #

bike 10:00 [1]

to & from the gym. First I brought out the mtb but realized it had a flat tire, luckily my boyfriend is a bicycle collector, so just headed in to get another one. A fancy yellow 80's racing bike, not suitable for New Haven's bumpy streets. My newspaperselling buddy noticed and shouted "oh a nicer bike today!"

pilates 50:00 [2]

Monday Apr 12, 2010 #

walk 12:00 [1]

to the gym

zumba 1:00:00 [3]

Sunday Apr 11, 2010 #

Event: WCOC Five Ponds meet

orienteering 1:00:19 [3] *** 6.2 km (9:44 / km) +195m 8:24 / km
spiked:6/15c

Beautiful day, great people, nice course, I've been longing to get out and orienteer. Should have taken some time to warm-up though, mostly to gather my focus. Technically it just wasn't working at all. Ugh, period pain, makes it hard to think about anything else when it kicks in.

Didn't start the FR until further down the trail after the start, forgot to press lap at the 2nd control and stopped the time a little after finishing.
FR 7.729km and 83m climb, so don't know how accurate that is

Red - Splits

Saturday Apr 10, 2010 #

trail run 1:34:39 [2] 19.19 km (4:56 / km) +424m 4:26 / km

Two loops on the trails in Old Saybrook. Perfect running weather, sunny with a cool refreshing breeze. A few stops for stretching, shoe tieing and for dogs.

Hey! did it really extract the climb for me? :-)

strength (hip & hamstring) 5:00 [1]

Thursday Apr 8, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

walk 20:00 [1]

to & from the gym, ran on my way there

zumba 1:00:00 [3]

AC, finally!

Wednesday Apr 7, 2010 #

trail run 1:06:06 12.32 km (5:22 / km) +135m 5:05 / km

At Maltby. Trails were pretty dried up except for some mud holes. WARM out. I don't know if it was the heat or what but I felt totally out of energy. Did 3 sets of hill sprints, didn't find very long hills so: 5x15s, 5x20s and 5x17s.

Tuesday Apr 6, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

Monday Apr 5, 2010 #

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

ok, seriously.. turn the AC on!

Sunday Apr 4, 2010 #

trail run 52:13 [2] 9.96 km (5:15 / km)

Morning run. Heavy legs. Had to stop and walk around some washed out/ muddy/wet parts. Came back to fresh baked scones & lemon curd :-)

bike 24:07 [1] 9.88 km (2:26 / km)

To Ocean State Job Lot - which was closed, to Stop & Shop - which was closed, picked up milk at the gas station and back.

Saturday Apr 3, 2010 #

zumba 1:10:00 [2]

Was sympathy-still with Mike most of the day, sitting in the sun playing bananagrams

C • Chocolate Eggs 2

strength (hamstring + hip) 5:00 [1]

Friday Apr 2, 2010 #

run 22:50 [3] 5.33 km (4:17 / km)

Run over to East Rock. Kind of wish I rode the bike instead, don't like running on the streets so much.

My boss let me take a personal day to stay home with Mike. Beautiful day. (We're bummed we couldn't really enjoy it.) Lot's of summery dressed people out and about.

trail run 33:12 [3] 6.39 km (5:12 / km)

Tried remembering the loop that Kat took Mike & me on once, in the dark. I think I found the right start of it, but then I ended up going on some really bad trails. Thought I saw "vitsippor" (white spring flowers that makes me very happy) they were similar but it wasn't the same flower.
Lot's of pretty flowers around town now: daffodils, tulips, blooming trees..

run 16:56 [3] 3.88 km (4:22 / km)

and then back to our place, cut through YALE campus

strength (hamstring + hip) 5:00 [1]

Thursday Apr 1, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

Note

Katy & I were at the gym for zumba class when Jesse called and said he was taking Mike to the emergency.. they had been mountainbiking, Mike flew over his handlebars. He looked like someone beat him up, but the bike shorts and all the mud gave it away. Broken wrist. Means we gotta get creative with exercising the next month or so.

C • ouch! 3

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