Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anna

In the 7 days ending Apr 22, 2013:

	activity	#	time	miles		km		+m
	orienteering	4	3:23:21	13.68	(14:52)	22.02	(9:14)	765	58 /	89c	65%
	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/legs	2	15:30
	running drills	3	14:51	0.54		0.87
	Armchair: simplification	1	40
	Total	6	7:06:40	33.91		54.57		814	58 /	89c	65%
	[1-5]	6	7:06:00
averages - sleep:9 rhr:49

2:42

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» now

Monday Apr 22, 2013 #

Note
slept:9.0

Plan for the week:
Mon: rest, send race analysis to Alexei.
Tues: track workout. Print out or bring a map to read.
Wed: easy. Long leg practice after work?
Thurs: Park-O. Practice focusing 100% on map contact.
Fri: easy run before work with map, probably depart for West Point after work.
Sat: Sprint, middle at West Point. Focus on keeping a picture of the current 100-200m in my head at all times.
Sun: same thing.

Also: wrote Alexei a multi-page email describing my race in excruciating detail. He suggested this because focusing on time lost means mental habits can be overlooked. I'm guessing his response will be that I should have more confidence and worry less about what other people are doing.

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run

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]

Billygoat - Splits

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
spiked:11/12c

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 #

Note
rhr:49

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.

C • I hope they find him soon! 2

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

Freedom!!!!!
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)
1:43

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.

A-skips
B-skips
lateral shuffle
grapevine
high knees
butt kicks
backwards running
heel walks
skipping for height
heel walks
bounds
heel walks
skipping for distance

Armchair: simplification 40 [0]

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