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Training Log Archive: Anna

In the 7 days ending Apr 14, 2013:

	activity	#	time	miles		km		+m
	orienteering	3	3:37:29	13.71	(15:52)	22.06	(9:52)		93 /	107c	86%
	Running (mostly hard surfaces)	3	2:31:39	16.09	(9:26)	25.89	(5:51)
	Running (mostly trails/soft surfaces)	2	1:21:07	7.24	(11:12)	11.65	(6:58)
	Running (terrain)	1	30:29	2.9	(10:30)	4.67	(6:32)	75
	core/legs	1	13:14
	running drills	1	7:04	0.32	(22:05)	0.51	(13:43)
	Armchair: simplification	2	59
	Total	6	8:22:01	40.26		64.79		75	93 /	107c	86%
	[1-5]	6	8:21:02
averages - sleep:7.8

3:06

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» now

Sunday Apr 14, 2013 #

Event: CSU All-levels training camp

orienteering warm up/down (setting tapes) 25:00 [1] *** 2.0 km (12:30 / km)
ahr:125 spiked:5/7c

Setting tapes. Think I got them all in the right place!

orienteering (Line-O) 44:43 [3] *** 4.6 km (9:43 / km)
ahr:130

Got a tiny bit turned around some places. Wish I could find my map, but I lost track of it!

orienteering (O-tervals!) 45:43 [4] *** 4.92 km (9:18 / km)
spiked:23/27c

Distance is Garmin distance. Straight line was 4.2k.

With Anne and Lori and Presto! Also ran into Giacomo, Ian, and Dan. Giacomo distracted me by racing us, and I overran my attack point for the steep cliff-y portion :( Need to get better at not racing people by running fast.

orienteering (Relay 2) 24:46 [4] *** 3.31 km (7:29 / km)
spiked:10/12c

Giacomo passed me and I tried to keep up, but then we got to a hill and I hit a wall. But it was ok because there wasn't much navigating left.

orienteering (Relay #1) 26:02 [3] *** 3.5 km (7:26 / km)
ahr:160 spiked:8/10c

10ish controls, but can't find my map:( So there also may be some warmup mixed in with my orienteering.
I do know that I made a huge mistake on 1 because I changed my plan on the first control (direct result of trying to chase Brendan). And there was a confusing trail. But I definitely should've spiked it even without the confusing trail.

orienteering warm up/down (collecting tapes) 20:29 [1] *** 1.0 km (20:29 / km)
spiked:12/12c

Not sure exactly how much of this was orienteering and how much was running, but I'm too lazy to figure it out right now.

Saturday Apr 13, 2013 #

Running (mostly trails/soft surfaces) 49:06 [3] 4.03 mi (12:11 / mi)

Slowwww. I'd planned on doing a contour-only course at Hammond Pond, but last night to this morning wasn't enough time to recover:( Probably better to do an easy run than overdo it!

Armchair: simplification 7 [0]

Friday Apr 12, 2013 #

Running (mostly hard surfaces) 20:42 [4] 3.0 mi (6:54 / mi)
ahr:181

Warmup
Mile at tempo-ish pace to loosen up
Running drills
3 x mile at hard-ish pace, 90ish seconds rest
2 strides
Cooldown

I let my Garmin record my miles, although I didn't always hear the beep and accidentally ran extra on the last 2. Not recording the extra running.

Mile/hr (rest/hr)
7:03/177 (1:49/163)
6:51/183 (1:39/165)
6:48/183

My legs felt tired when I was going into the wind but not when it was at my back, so it was a little bit hard to pace. I tried to keep a relaxed stride and increase my turnover when I wanted to go faster, and I wouldn't say I was ever really pushing. I was breathing pretty hard on the last one, though.

Running (mostly hard surfaces) warm up/down 37:32 [3] 3.6 mi (10:26 / mi)
ahr:147

Running (mostly hard surfaces) warm up/down 7:19 [4] 1.0 mi (7:19 / mi)
ahr:177

After jog, before drills

running drills 7:04 [3] 0.32 mi (22:05 / mi)
ahr:155

Thursday Apr 11, 2013 #

Running (mostly trails/soft surfaces) 32:01 [3] 3.21 mi (9:58 / mi)

easy run today. Ran in woods around Hammond Pond. It was light after work!

orienteering 23:22 [2] *** 2.1 km (11:08 / km)
spiked:29/32c

Finished the compass-less control pick I started with Alex. Hammond Pond is getting pretty boring:(

Wednesday Apr 10, 2013 #

Running (terrain) (Progressive tempo) 30:29 [4] 4.67 km (6:32 / km) +75m 6:03 / km

Workout with Alex!!! I forgot a map, but she had an extra, somewhere in Finland. I was only reading the map on the uphills, but Alex says she reads it whenever she can to get more practice. I'll try that next time. I did manage to finish 10 controls, though.

Splits:

6:35
6:07
6:06
5:55
5:46

I wore my heart rate monitor strap, but it gave me:
141
145
139
165
147
It felt harder than that, so I'm pretty sure it didn't work. I'll see what Alex posts, because I think we're pretty similar.

C • HR monitor 6

orienteering warm up/down 7:24 [3] *** 0.39 mi (18:58 / mi)
spiked:6/7c

Cooldown!

Running (mostly hard surfaces) warm up/down 39:55 [3] 3.63 mi (11:00 / mi)

waking up. I also ran extra coolown.

core/legs 13:14 [2]

Finally, core! I avoided legs mostly, since my legs were noticeably sore. But then I did some legs at the end.

Armchair: simplification 52 [0]

Tuesday Apr 9, 2013 #

Running (mostly hard surfaces) 46:11 [2] 4.86 mi (9:30 / mi)

Easy run:) Brought a map Alexei gave me and did 24 controls of route choice and visualization. Lots of legs with negative terrain, marshes, trails, and vegetation changes. Challenging, but in a different way than New England maps.

Monday Apr 8, 2013 #

Note
slept:7.75

My plan for the week:

Mon: rest
Tues: easy run with map after work. Do route choice exercise Alexei gave me, and do the accompanying armchair afterwards. (Working in Brookline instead of Cambridge this Tuesday, so track workout is too far.)
Wed: woods intervals before work. Wake up at 6:15? Use Alex's test loop? Would be nice to do some compass-less control picking as a cooldown, focusing on estimating exit angle and picking features ahead of me.
Thurs: easy run before work, warmup on trails and do some control picking where I keep an image in my head of each leg. Hammond Pond.
Fri: tempo at the Reservoir, or try to find somewhere hillier.
Sat: easy run, do a route choice exercise with my map of Moreau. orrrrr try to fit in training in the morning if Ian still wants to go. I have to be back for work at 2pm though.
Sun: long: Giacomo's training camp at the Fells.

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