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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anna

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  orienteering4 3:23:21 13.68(14:52) 22.02(9:14) 76558 /89c65%
  Running (mostly trails/soft surfaces)4 1:45:56 10.59(10:00) 17.05(6:13)
  Running (mostly hard surfaces)2 1:26:22 9.09(9:30) 14.63(5:54) 49
  core/legs2 15:30
  running drills3 14:51 0.54 0.87
  Armchair: simplification1 40
  Total6 7:06:40 33.91 54.57 81458 /89c65%
  [1-5]6 7:06:00
averages - rhr:49

» now

Sunday Apr 21, 2013 #

orienteering 2:13:23 [4] *** 11.95 km (11:10 / km) +625m 8:51 / km
24c shoes: O' Shoes

I was extremely happy to be able to keep up with Peggy, Angelica, Anna, and Elina. When I wrote my training plan in January, I wasn't sure I'd even be able to do the full Billygoat! So this was definitely a milestone in my physical training.

The flip side of my fitness improving is that now I have to read my map at a faster speed too! Three things I've mastered at slower speeds but need to revisit: a) not changing my plan, b) planning the entire next leg before I leave the control, and c) making an extra effort to stay in contact while I'm running with other people.

Running (mostly trails/soft surfaces) warm up/down 15:00 [3] 1.5 mi (10:00 / mi)

running drills 4:00 [3] 0.2 mi (20:00 / mi)

core/legs 10:00 [1]

Saturday Apr 20, 2013 #

orienteering 18:17 [4] *** 2.0 km (9:09 / km) +45m 8:13 / km
spiked:9/13c shoes: O' Shoes

Second leg of relay. Distance is straight line.

orienteering 14:12 [3] *** 1.7 km (8:21 / km) +50m 7:17 / km

Fourth leg of relay. Distance is straight line. No real mistakes on this one. Was running with Angelica, and she had a quicker exit out of 3.

Running (mostly trails/soft surfaces) 10:00 [3] 1.0 mi (10:00 / mi)

Friday Apr 19, 2013 #


Unplanned rest day, at least for now:( Hopefully we can at least get out of town for the Billygoat!

In other news, glad my RHR was so low after what felt like a hard effort yesterday. A few people have cautioned me not to overdo it, so it's nice to have a number to back up my intuition that I'm following an appropriate progression. A typical RHR for me before I started my comeback was 55-60. Typical before I got sick was 45-50.

Running (mostly hard surfaces) 50:00 [3] 5.13 mi (9:45 / mi)

Visualized 15 legs on the 2008 JWOC middle quali.

Also: chatted with Alexei about my races at the Pig. The highlights:
1. My mistakes on the sprint were caused by not taking in the whole situation, which is the same as not simplifying by the correct features.
2. Surprisingly, he thinks the middle was my best race.

Thursday Apr 18, 2013 #

orienteering 15:10 [4] *** 2.5 km (6:04 / km) +30m 5:43 / km
spiked:15/15c shoes: New Mizuno wave riders

Couldn't get my watch to start. Hoping this is the correct time. And distance is straight line.

Didn't make mistakes really, just sometimes had a hard time punching.

orienteering 6:36 [4] ** 1.37 km (4:49 / km) +15m 4:34 / km
spiked:9/9c shoes: New Mizuno wave riders

beginner course. Went pretty fast.

Running (mostly trails/soft surfaces) warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

running drills 2:00 [3]

Wednesday Apr 17, 2013 #

core/legs 5:30 [1]

Finally did core again! Not enough though. I was tired.

Running (mostly trails/soft surfaces) 1:00:56 [3] 6.09 mi (10:00 / mi)

easy run.

Tuesday Apr 16, 2013 #

orienteering (Sprint) 15:43 [4] *** 2.5 km (6:17 / km)
spiked:14/16c shoes: New Mizuno wave riders

Distance is straight line.
Felt pretty recovered by the evening, so I decided to do a sprint at Harvard. Went to Larry and Sara Mae's after work to get a new compass, a new spare, a new magnifier, and a new clue sheet holder. Then they let me leave my stuff there while I ran:)

Did Sprint #2 from Giacomo's training last summer. Tried to push the pace. Print quality was verrrrrry poor, since I used the crappy black and white printer at work. So simplifying and reading clues were both very important. I read one control ahead, but that's it. Over-ran 2 controls, lost maybe 45 seconds. Hopefully because it was hard to see in the dark.

Running (mostly hard surfaces) (Steps) 7:20 [4] 0.9 mi (8:09 / mi) +49m 6:58 / mi

4 x (~5 x science museum steps)
a few minutes after sprint.

I couldn't find any hills, so I found some tall steps. I made a loop around a tree about 10m back from the steps and did 4 sets of about 5 times the loop. I lost count on the first and second sets, so I just did what I thought was extra on those ones.

1:53 (1:42)
2:03 (1:43)
1:41 (1:40)

Running (mostly hard surfaces) warm up/down 29:02 [3] 3.06 mi (9:29 / mi)
shoes: New Mizuno wave riders

running drills 8:51 [3] 0.34 mi (26:02 / mi)
shoes: New Mizuno wave riders

Drills were hard today, either because I did them after steps or because I added in harder stuff.

lateral shuffle
high knees
butt kicks
backwards running
heel walks
skipping for height
heel walks
heel walks
skipping for distance

Armchair: simplification 40 [0]

Monday Apr 15, 2013 #


Next week is a down week, so it doesn't matter too-too much that I went over my mileage a bit last week. Still, it's an exciting time of season, and I don't want to get carried away. Aiming for 35-36 miles this week and 29 next week.

Mon: get to bed early.
Tues: Option A: easy run. Option B: Do a short hill workout if I feel up to it.
Wed: Option A: wake up early for a workout. Option B: long-ish easy run
Thurs: Park-O at Danehy. Don't know what the map's like, but I want to practice staying in better contact as I push the pace.
Fri: easy run with map. Don't just read map on the uphills!
Sat: Speedy Goat (secondary workout)
Sun: Woohoo, my first Billygoat!!! (long run/workout)

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