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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anna

In the 7 days ending Sep 7, 2013:

activity # timemileskm+m
  orienteering2 2:51:13 10.99(15:35) 17.69(9:41) 68464 /72c88%
  Orienteering (walking)2 2:20:53 4.08 6.57 7038 /42c90%
  Running (mostly hard surfaces)2 2:05:42 15.0(8:23) 24.14(5:12)
  Running (mostly trails/soft surfaces)3 2:04:04 13.45(9:13) 21.65(5:44) 11
  Running (terrain)1 1:30:00 5.0(18:00) 8.05(11:11)
  cycling3 52:00
  running drills2 29:47 1.32(22:34) 2.12(14:01)
  core/legs1 10:03
  Total8 12:23:42 49.84 80.22 765102 /114c89%
  [1-5]7 11:27:24

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SuMoTuWeThFrSa

Saturday Sep 7, 2013 #

Event: Pawtuckaway Camping Weekend
 

Running (terrain) 1:30:00 [3] 5.0 mi (18:00 / mi)

Wicked Hard Night-O! I ended up following Zan and Katia for the first 2 controls, and then Katia and I both attacked 4 and got lost, then we made 1 180 trying to relocate, then we decided to come back, then we made another 180 on the trail coming back. Yikes!

But it was a great night to be out in the woods, and it was good to get in some base. Will work on my Night-O skills this winter!

orienteering 1:34:09 [3] ***** 8.12 km (11:36 / km) +497m 8:53 / km
spiked:12/16c

Morning Red course.
Details later.

orienteering 19:16 [3] **** 2.35 km (8:12 / km) +18m 7:54 / km
spiked:9/10c

Sprint relay #1! Super fun, once I figured out where the start triangle was.

orienteering 19:12 [3] **** 2.12 km (9:03 / km) +107m 7:14 / km
spiked:12/12c

Sprint relay #2.
Had a better run this time! Ran hard, got tired.

Running (mostly trails/soft surfaces) warm up/down 26:28 [3] 2.4 mi (11:02 / mi) +11m 10:52 / mi

All my warmup/cooldown together.

A 00 - Splits

B 11 - Splits

Friday Sep 6, 2013 #

Running (mostly hard surfaces) 59:08 [3] 7.0 mi (8:27 / mi)
ahr:150

This was a great run, except there was free food at lab meeting right before, so my stomach wasn't too happy. But I got free chicken on a stick, baked brie, and fresh fruit! Including kiwi!

cycling 13:00 [1]

Half the Harvard commute. Cambridge and its one-way streets!

Thursday Sep 5, 2013 #

Running (mostly trails/soft surfaces) 1:06:41 [3] 8.01 mi (8:19 / mi)
ahr:149

Nice run, by the river again. Originally, I wanted to try to run close to 8:36 pace and get my heart rate, but then that felt slow, so since I'm not doing workouts yet anyway, I didn't feel like I needed to do an easy run. So I just ran at what felt like a comfortable pace.

running drills 11:15 [3] 0.22 mi (51:09 / mi)

Did some light running drills focusing on hamstrings and glutes, with the goal of making my knee/hamstring feel better. Don't know if it worked, but I'm feeling even better than yesterday!

cycling 17:00 [1]

Half my new commute! Exciting! Managed to do it this morning without any wrong turns.

Wednesday Sep 4, 2013 #

orienteering 38:36 [3] *** 5.1 km (7:34 / km) +62m 7:08 / km
ahr:134 spiked:31/34c

Franklin Park O-tervals that Alex designed! These were challenging! I was taking it a bit easy, but I still felt like the limiting factor was the navigation. Except when we went across the field:) That was fun.

And afterwards, my knee felt better than yesterday!

cycling 22:00 [1]

Half my bike riding for the day. Did my first commute to Janji from Henry Street, and it's actually shorter than it was from Newton! And Franklin Park wasn't bad either:) Except for the motorist who yelled at me to get out of the street. But that's my first negative experience in a month of riding, so I'd say that's a pretty good record!

Tuesday Sep 3, 2013 #

Running (mostly trails/soft surfaces) 30:55 [3] 3.04 mi (10:10 / mi)

My right back of my knee started hurting yesterday after training, and it kept hurting when I wasn't training. Possibly has to do with mis-counting my miles. Being good this week and logging everything as I go!

Anyway, the point is that I went really easy. The goal of today's run was just to loosen up, not to gain fitness.

Monday Sep 2, 2013 #

Note
(rest day)

This week is a perfect example of why I need to log my training every day! I was scheduled for 40 miles but didn't log each day, and then on Sunday I tried to quickly add everything up, I added wrong, and I thought I had some wiggle room for another run. I'll be better about logging this week, even if it's only the time and distance! Also have a few things to back-log. Will be easier since I don't have to move this week:)

Orienteering (walking) 56:18 [0] **** +70m
spiked:22/22c

Setting more controls with Izzy. Spiked them all, I think!

Don't want distance to count in my total, but it was 2.5k.

Sunday Sep 1, 2013 #

Orienteering (walking) 1:24:35 [1] **** 6.57 km (12:52 / km)
ahr:123 spiked:16/20c

Setting controls at Lynn Woods.
Some walking, some running. Stopped my watch when I stopped to hang tape.
8 PM

core/legs 10:03 [1]
ahr:120

Running (mostly hard surfaces) 1:06:34 [3] 8.0 mi (8:19 / mi)
ahr:157

Went out for just a 3-mile jog along the river, then felt good and decided to go longer! Got to the point where I felt super smooth and a longer stride felt really natural:)

It was also somewhat progressive. For reference, I think my easy run HR is around 160 or 165.

9:51 (132)
8:23 (143)
8:16 (154)
8:04 (158)
7:47 (167)
7:50 (165)
7:54 (165)
8:26 (171)
C • Easy HR 5

running drills 18:32 [3] 1.1 mi (16:51 / mi)
ahr:147

Includes 4 strides at the end.

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