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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending May 26, 2009:

activity # timemileskm+m
  Orienteering2 2:01:00 8.08(14:59) 13.0(9:18)
  trail run2 1:31:07 9.14(9:58) 14.71(6:12) 360
  road run1 27:00 3.0(9:00) 4.83(5:36)
  track workout2 24:30 3.73(6:34) 6.01(4:05)
  Total4 4:23:37 23.95(11:00) 38.55(6:50) 360

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Tuesday May 26, 2009 #

road run 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Asics 2130

Running over and back from the track.

track workout 16:30 [4] 3.6 km (4:35 / km)
shoes: Asics 2130

1000m x 3 at threshold with 200m jogging between.

Split:--------avg HR
3:47 --------149
1:19---------177
3:59---------174
1:16 --------168
4:08---------175
2:00

track workout 3:00 [5] 0.8 km (3:45 / km)
shoes: Asics 2130

Then dad decided that since I was already in pain from the last 400s I might as well keep it up. It seems to be the only way I get a core workout.

Hmm, faster than last time after running the 1000s.
35.67/75.0
36.97/74.5

Orienteering 31:00 [3] 4.0 km (7:45 / km)
ahr:165 shoes: INOV 8 Muclaw 330 -old

Ross put on a park-o at Cat Rock. Really brain dead going to #2, but then got better. Still iffy on a few controls. My official time is a bit longer as i had to stop for a bathroom break out of the way, as I was feeling a bit out of sorts.

So 7 of my 19 students were out sick today. And another had an appointment in the afternoon. I was left with 11 students after lunch, which was just weird. Also, because of swine flu it's school policy that the students have to stay home for 7 days if they have a fever. I know that 2 do, and I don't know about the rest. So I may have a small class for the rest of the week. And since it's almost June and I have months of curriculum to get through, some of these students may miss our entire magnetism unit. But they did close another 2 schools in Boston today... is my classroom next?

Orienteering 15:00 [2] 2.0 km (7:30 / km)
shoes: INOV 8 Muclaw 330 -old

Helping Ross pick up controls. Thanks Clem for helping too!

Sunday May 24, 2009 #

trail run 23:37 [2] 2.7 mi (8:45 / mi)
shoes: Asics 2130

Ross and I drove to the track at his high school, since we went to his hometown to visit with friends for the long weekend. Warm up around the track before the 400s. I had said 5, but I really wasn't feeling it. Bad pre race prep led to me feeling less than spectacular.

track workout 5:00 [5] 1.0 mi (5:00 / mi)
max:184 shoes: Asics 2130

Oh, this was rough. I wasn't aware beforehand at how this would go, but I thought running 4 75s would be more than reasonable. Turns out it was just not meant to be. But maybe just wasn't well prepared.

36.07/39.28 --- 75.35 ------181
38.16/38.34 --- 76.5 --------180
37.07/39.25 ----76.32 ------179
36.85/38.94-----75.79--------181

Friday May 22, 2009 #

Orienteering 1:15:00 [3] 7.0 km (10:43 / km)
shoes: INOV 8 Muclaw 330 -old

Setting out controls for "my" event on Sunday at Mt. Tom. I was out there longer, but lots of it seemed to be confirming location and then setting the stakes up. Ross and dad (especially dad) helped an incredible amount. I just didn't have the time to do this on my own, even though I thought I would. And then Ross and I had friends with their baby visiting from the west coast, so we ended up going away for the weekend and mom and dad took over on the day of the event.
So thanks mom and dad!! :)

Wednesday May 20, 2009 #

trail run 30:00 [2] 3.3 mi (9:05 / mi)
ahr:141 shoes: Teva Trail Shoes

Warm up around the hill.

trail run (hill intervals) 15:30 [5] 0.94 mi (16:29 / mi) +360m 7:32 / mi
ahr:175 shoes: Teva Trail Shoes

Ran straight up the ski slope at Blue Hills (the map that has it all!). It's .2367 miles, according to gmaps. And 30 contours, but I have no idea of what the contour interval on the usgs map is. Hm, I probably have an o map somewhere. Legs really killing at the top the first time especially and I think the first bit of running downhill was the most painful. ug. Also, my shins and toes felt tired when running up. What is up with that? Tired toes?

Spilts: ----Avg.HR --- Max HR
3:42 ------172 --------- 179
3:59 ----- 175 --------- 180
3:55 ----- 178 --------- 185
4:00----- 177 --------- 185

Really tried to push hard at the end of the 4th to get my HR above 185, but no. My breathing went into overdrive, but HR didn't go up.

trail run 12:00 [2] 1.2 mi (10:00 / mi)
ahr:155 shoes: Teva Trail Shoes

We didn't run straight back down, but instead ran down a different slope that wasn't straight down. Intensity was a 2, but pain was higher, especially in the beginning.
Down splits:
2:49 (slightly shorter, but rocky so we changed it for the rest)
3:29
3:07
3:08

trail run 10:00 [1] 1.0 mi (10:00 / mi)
ahr:142 shoes: Teva Trail Shoes

cool down

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