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Training Log Archive: Samantha

In the 1 days ending Apr 17, 2012:

activity # timemileskm+m
  Orienteering2 1:17:27 5.31(14:35) 8.55(9:03) 2369c
  road run2 42:23 3.68(11:31) 5.92(7:09) 77
  trail run1 7:34 0.92(8:13) 1.48(5:07)
  Total2 2:07:24 9.91(12:51) 15.95(7:59) 10069c

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Tu

Tuesday Apr 17, 2012 #

Note

A fun weekend of racing, with Sunday's WRE being over 1000pts, despite a 1 minute mistake. I'm getting a handle on this whole middle distance thing :) Now in Göteborg for a sprint camp with some Swedish team members. The time here seems to be flying by, even though the two sessions a day are only sprints they seem to take awhile with travel, warm up, etc. Niamh and I went to a talk lat night about running strategy and sprint routes and it was quite good. It was all in Swedish, so I probably only understood about half of it, but still worth it!
8 AM

road run 24:26 intensity: (32 @1) + (23:54 @2) 2.56 mi (9:33 / mi) +44m 9:04 / mi
ahr:140 max:153

Running from Niamh;s house to the training and then doing some more jogging for warmup.

Orienteering 26:35 [2] 1.51 mi (17:36 / mi) +18m 16:59 / mi
ahr:122 max:163 15c

Hm, it looks like I forgot to time the second sprint...

This was a series of three short sprints in a row. Medium to easy difficulty. Running pretty easy the whole way - hard enough so that I still had to think quickly, but trying not to kill my legs. A bit slow mentally on the first one, but then got much better about remember to cut corners and look ahead. Still went the wrong way out of one control and had to run the long way around a hedge.

Orienteering 14:47 intensity: (1:16 @1) + (13:31 @2) 1.38 mi (10:43 / mi) +5m 10:36 / mi
ahr:142 max:154 27c

Micro-o. I think I'm getting better at this!

road run 6:09 [1] 0.55 mi (11:11 / mi) +7m 10:45 / mi
ahr:131 max:166

Jogging down the street to the grocery store and then walking with the groceries the rest of the way home.
3 PM

road run 10:00 [1] 0.4 mi (24:59 / mi) +26m 20:48 / mi
ahr:129 max:143

Warm up, trying to find a place that could be a bathroom. Eventually Niamh and I had to improvise a bit...

Orienteering 13:49 intensity: (2:34 @1) + (7:43 @2) + (3:28 @3) + (4 @4) 1.4 km (9:52 / km)
ahr:155 max:183 12c

Knock out sprint. It was Niamh, me and Lena Eliasson... really? Actually, Niamh rocked it and actually knew how to get to #2, which left Lena and I behind. But Lena moves like a gazelle hunting down prey and I watched as she just ate up the distance between her and Niamh. I then got confused in a stairwell that went on forever. I thought maybe I had wandered into an unmapped one in the parking garage? By that point, I was pretty far behind. I thought this was a really tricky sprint, as you couldn't run straight ever.

trail run 7:34 intensity: (1:06 @1) + (5:40 @2) + (47 @3) + (1 @4) 0.92 mi (8:13 / mi)
ahr:161 max:180

Running to the next start.

Orienteering 12:16 intensity: (48 @1) + (9:54 @2) + (1:34 @3) 1.4 km (8:46 / km)
ahr:162 max:175 8c

Third sprint, much better. Bring aggressive with route choices.

road run 1:48 intensity: (55 @1) + (53 @2) 0.17 mi (10:34 / mi)
ahr:130 max:141

Jogging back.

Orienteering 10:00 [3] *** 1.1 km (9:05 / km)
7c

Second sprint, which I forgot to time. About 10 minutes, probably? Good route choice decisions on all but the last control, as it was higher up in the wooded area than I thought, so I had to climb back up a bit.

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