Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anna

In the 7 days ending Mar 25, 2013:

activity	#	time	miles		km		+m
orienteering	2	3:07:39	11.63	(16:08)	18.71	(10:02)	485	64 /	70c	91%
Running (mostly trails/soft surfaces)	4	1:42:29	11.45	(8:57)	18.43	(5:34)	77
Night O'	1	1:31:13	4.72	(19:19)	7.6	(12:00)	144	8 /	14c	57%
Orienteering (walking)	1	1:26:21	0.83		1.34			24 /	24c	100%
core/legs	3	41:43
Running (mostly hard surfaces)	1	37:51	3.89	(9:44)	6.26	(6:03)	77
running drills	2	12:30	0.71	(17:36)	1.14	(10:56)
Armchair: simplification	3	51
Armchair: control circle	2	51
Armchair: elevation map	1	40
Total	7	9:22:08	33.23		53.48		783	96 /	108c	88%
[1-5]	5	9:19:46

3:50

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Monday Mar 25, 2013 #

Armchair: control circle 16 [0]

Alex lent me an old Billygoat map:)

Note

Plan for the week:

Aiming for my first week at 35 miles in over a year!!!
Tues: Street-O/sprints (easy run)
Wed: terrain threshold run w/ Alex, using map (primary workout). Hopefully have time to do some strength as well.
Thurs: control-picking at Hammond Pond before work (easy run).
Fri: mile repeats around the reservoir (CV pace?), followed by hills (secondary workout). Use map during rest. Drills and strength after. My hamstrings need work!
Sat: easy run, Hammond Pond
Sun: Urban Adventure Run!!!! (long run)

Sunday Mar 24, 2013 #

orienteering 39:37 [3] *** 3.4 km (11:39 / km) +85m 10:21 / km
spiked:14/14c shoes: O' Shoes

Did a second mostly-contour-only course, by myself this time. Tiiiired. I'd been thinking about doing more shadowing, but it was definitely not a good idea.

orienteering 43:38 [3] *** 3.4 km (12:50 / km) +65m 11:43 / km
spiked:9/10c shoes: O' Shoes

Shadowing Anne on a mostly-contour-only course. Fun! Did a lot of planning out loud and practice looking at the map while running. We were both tired, so the goal was to run slowly enough to be completely clean and to go in and out of controls without stopping. Anne led most of the way, but I led a few times when she hadn't had time to read ahead to the next control.

Running (mostly trails/soft surfaces) 9:26 [3] 0.94 mi (10:00 / mi)
shoes: New Mizuno wave riders

Warmup

running drills warm up/down 6:21 [2] 0.3 mi (21:09 / mi)
shoes: New Mizuno wave riders

Led by Alex. Lots of new stretches to add to my drills!

Note

Accomplished all my goals for the week except groceries. I did manage to acquire a gallon of orange juice, though, which is kind of like produce:)

C • Orange juice 2

Saturday Mar 23, 2013 #

Event: Junior Training Camp

core/legs 13:19 [3]

Core at the end of the day at Becky's, as well as some in the woods on the route choice exercise.

orienteering (Peg Relay) 25:00 [3] *** 2.7 km (9:16 / km) +45m 8:33 / km
spiked:12/13c

Got 2 bonus controls! Strategically avoided several other bonus controls.

Distance is a guess.

Orienteering (walking) 47:05 [2] ****
spiked:8/8c shoes: O' Shoes

Shadowing juniors! Some running, some walking. Not sure how to log this. It was a difficult course, so I made sure they could tell me exactly what features they were looking for before we left each control.

I was tired from our morning exercises, so this was a productive way for me to get some rest:)

Orienteering (walking) 19:16 [3] 0.83 mi (23:13 / mi)
spiked:8/8c

Some mix of walking and jogging while setting out controls at Ansonia.

orienteering warm up/down 10:28 [2] *** 1.46 km (7:10 / km)
spiked:6/8c shoes: O' Shoes

Compass course as a cooldown.

orienteering 45:31 [4] *** 5.15 km (8:50 / km) +200m 7:24 / km
ahr:164 spiked:9/10c shoes: O' Shoes

Partner exercise w Izzy where we each chose a different route choice. This includes some of the waiting when I had the better route.

Counting this as O-tervals since we ran pretty hard and then rested while we were deciding our next 2 routes.

orienteering 23:25 [3] *** 2.6 km (9:00 / km) +90m 7:41 / km
ahr:158 spiked:14/15c shoes: O' Shoes

Contour only exercise. It was super fun! Thanks Becky!

running drills 6:09 [3] 0.41 mi (15:00 / mi)

Led by Alex

Running (mostly trails/soft surfaces) warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

Running over the course of the morning

Orienteering (walking) 20:00 [1]
spiked:8/8c

Control hanging for the morning

Friday Mar 22, 2013 #

Armchair: control circle 35 [0]

Armchair: elevation map 40 [0]

Productive commute!

Thursday Mar 21, 2013 #

Running (mostly hard surfaces) 37:51 [3] 3.89 mi (9:44 / mi) +77m 9:10 / mi

Eeeeeeeasy

I did 28 controls of high-low, I think, on a map of the Fells. I had a difficult time, and I'm hoping it was because it was getting dark.

Armchair: simplification 6 [0]

Wednesday Mar 20, 2013 #

Running (mostly trails/soft surfaces) 36:04 [4] 4.75 mi (7:36 / mi)

Woohoo, longest tempo of the season! Part of my plan for getting better at longer distances.

3 loops around the Chestnut Hill Reservoir, which is 1.58 miles around. Got progressively faster, until I felt pretty fast and also pretty tired. I'd say the last mile was ~85-90% effort.

12:36
11:59
11:29

I was aiming to start at 13:30 and work down to 12:30, since this was my first tempo over 25 min. But I surprised myself! The conditions weren't even that much better than the last time I ran it. There was about 300-600m of messy icy footprints on the back side that I felt like I was tiptoe-ing through.

For comparison: the last tempo I did here, which was only 2/3 as long, was 7:55 pace. This was 7:36 pace. Woohoo!!!

C • Hi Anna, Looks good! Dad 2

C • Nice Times! 2

Running (mostly trails/soft surfaces) warm up/down 31:56 [3] 3.21 mi (9:57 / mi) +77m 9:15 / mi

There and back.

core/legs 22:32 [2]

During my tempo, I noticed that my core was doing a really bad job. Time to be good about this again!

First I did the video I always do, and then I did a bunch of stuff with my balance disc and ankle weights (lots of hamstring, back, and quad stuff in addition to the core). I also did some fun single leg jumping which is my favorite way to get my ankles and lower legs.

Armchair: simplification 19 [0]

Had a freelance meeting before work today, so I was able to get a seat on the T. This means I'm making pretty good progress on my goals for the week!

Already have my long run, tempo, and a lot of my armchair out of the way, and now I just need mileage and hills.

Tuesday Mar 19, 2013 #

core/legs 5:52 [3]

Brendan was doing core, so Anne and I decided to do some too. Push-ups, squats, lunges, supermans, hamstring stuff.

Night O' (In the snow!!!) 1:31:13 [3] *** 7.6 km (12:00 / km) +144m 10:58 / km
spiked:8/14c shoes: O' Shoes

Straight line distance was 5.9, I think.
Thanks to Pia for setting the training and feeding us:)

This was a really good training for me!!!
I've done very poorly at night-o in the past, so I was careful to always have a plan and to stay in close contact with the map. If I lost contact, my plan was to quickly form an idea of where I was and make a prediction about what I'd see next. I did both of these! I also didn't get distracted by Alex when she made a different route choice, which is something I've been trying to work on.

Brendan ended up shadowing me since his light went out, and that was pretty helpful.

Running (mostly trails/soft surfaces) warm up/down 5:03 [3] 0.55 mi (9:11 / mi)

Armchair: simplification 26 [0]

14 controls were from a map I found that looks sort of like Moreau. I have to remember to get a copy to Alex! It's a lot different than the Swiss map I was using the other day, bc there aren't any big features to stop you.

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