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Training Log Archive: Anna

In the 7 days ending May 4, 2013:

activity	#	time	miles		km		+m
Running (mostly trails/soft surfaces)	5	2:50:50	17.66	(9:40)	28.42	(6:01)
orienteering	3	2:36:18	12.1	(12:55)	19.47	(8:02)			77c
Running (mostly hard surfaces)	1	42:27	4.2	(10:06)	6.76	(6:17)
Running (terrain)	1	30:00	2.9	(10:20)	4.67	(6:25)	75
Orienteering (walking)	1	30:00						4 /	6c	66%
running drills	3	13:00	0.4		0.64
Total	6	7:22:35	37.26		59.96		75	4 /	83c	4%
[1-5]	6	6:52:35

1:51

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Saturday May 4, 2013 #

Event: NEOC: Mt. Misery

orienteering 50:41 [3] *** 5.65 km (8:58 / km)
18c shoes: O' Shoes

Distance is Garmin distance. Apparently I ran pretty far out of the way, because straight line was 4.3! I wish I could find my ANT stick so I could look at what happened.

Did a lot of things right, mostly reading ahead and exiting in the right direction. Did well ignoring people in the beginning, but then I got distracted. Need to get it together before team trials!

Running (mostly trails/soft surfaces) warm up/down 14:39 [3] 1.22 mi (12:01 / mi)
shoes: New Mizuno wave riders

Warmup with Ian.

running drills 5:00 [3]

Trying to wake up my legs.

Orienteering (walking) (Pickup) 30:00 [0] ***
spiked:4/6c shoes: New Mizuno wave riders

Green - Splits

Friday May 3, 2013 #

Running (mostly trails/soft surfaces) 43:36 [3] 4.79 mi (9:06 / mi)
shoes: New Mizuno wave riders

Around the reservoir and back.

In other news, I'm almost at the end of my training plan! Better make a new one!!!

plan

Thursday May 2, 2013 #

Event: CSU Park-O #3: Boston Common

orienteering race 25:05 [4] *** 5.23 km (4:48 / km)
29c shoes: New Mizuno wave riders

I think this was 4.6k straight line.

Giacomo did a good job of hiding controls behind trees, and I really had to simplify to larger features to get to the right tree. Fun! I felt like I went out too hard, but my mile splits were 7:49, 7:51, 7:38. So that's good. I didn't have my HR monitor on, but this was definitely tempo effort. Yay!

Running (mostly hard surfaces) warm up/down 42:27 [2] 4.2 mi (10:06 / mi)
shoes: New Mizuno wave riders

Wednesday May 1, 2013 #

Running (mostly trails/soft surfaces) 44:21 [3] 4.83 mi (9:11 / mi)
shoes: New Mizuno wave riders

My legs felt really really good before I started, but then my head felt funny when I actually started running. Maybe it could've been the champagne we had for the interns' last day at work?

Note

Looking at ranking points today at work:

My 2 best ranking scores from the weekend were better than Spike's 2 best ranking scores. I think this is a better measure of who orienteered better than how many times we each beat the other one.

My best sprint score is almost 5 points higher than my best non-sprint score. Yikes! I don't think this is because of fitness, since I've done at least ten 25-30-min minute workouts already this season. I was less consistent for sure in the middles, mostly due to seeing people and getting distracted. Planning to work on that this weekend.

C • Reading between the lines.... 5

Note

Consumed 30% of my recommended daily intake of iron in the form of chocolate:) It also happens to be high in vitamin C, which makes it get absorbed better!

Tuesday Apr 30, 2013 #

Running (terrain) 30:00 [4] 4.67 km (6:25 / km) +75m 5:57 / km
shoes: New Mizuno wave riders

5x0.9k loop, with 1:30 rest.

My garmin was dead and my other watch was full, so I just did it based on time.

The first 2 were about 6 minutes, and the last 3 ranged from 5:45 to 5:55. I didn't go too-too hard since this week is a recovery week.

Visualized Sunday's middle, backwards. Got through all 16 controls.

Note, just in case: my left foot's been hurting a little, towards the front. On my to-do list to order new O' shoes tonight.

Running (mostly trails/soft surfaces) warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: New Mizuno wave riders

running drills 5:00 [2] 0.25 mi (20:01 / mi)
shoes: New Mizuno wave riders

Note

Mayyyybe revising my schedule. This week was going to be a down week, but I may have run less than 35 miles last week since lots of the warmup was estimated, and my legs felt surprisingly fresh this morning. I'll see how I feel.

Note

Found some yummy chocolate-blueberry candy that's relatively high in iron. This is fantastic!!!

Sunday Apr 28, 2013 #

Note

Training for next week:

Down week. Aiming for <29 mi. Sleep a lot all week. Eat my veggies and meat.

Mon: rest
Tue: track workout with map? Or terrain intervals?
Wed: easy jog w map
Thurs: park o
Fri: easy run w map
Sat: mt misery
Sun: Lynn Woods!

Running (mostly trails/soft surfaces) warm up/down 28:14 [3] 2.82 mi (10:01 / mi)
shoes: New Mizuno wave riders

This is more or less correct.

running drills 3:00 [3] 0.15 mi (20:02 / mi)
shoes: New Mizuno wave riders

Before the sprint.

orienteering 57:56 [4] *** 5.49 km (10:33 / km)
14c shoes: O' Shoes

Straight line: 4.48k

orienteering (Sprint) 22:36 [4] 3.1 km (7:17 / km)
16c

Straight line: 2.36k

Day 2, Mid, Red - Splits

Day 2, Sprint, Red - Splits

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