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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Apr 19, 2010:

activity # timemileskm+m
  Orienteering6 5:49:50 24.9(14:03) 40.07(8:44) 92
  road run3 2:32:59 14.15(10:49) 22.77(6:43) 53
  trail run4 53:37 4.06(13:12) 6.54(8:12) 11
  track workout1 22:21 2.7(8:17) 4.34(5:09)
  road&trail run1 5:32 0.42(13:10) 0.68(8:11)
  Total9 9:44:19 46.23(12:38) 74.4(7:51) 156
  [1-5]9 9:44:16

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Monday Apr 19, 2010 #

10 AM

Orienteering 1:39:52 intensity: (3:29 @1) + (1:36:23 @2) 10.7 km (9:20 / km)
ahr:155 max:169 shoes: mudclaw 330 0

Long distance course, which was the Blue course from US Champs in 1990. Chase start order, so I started 3rd, followed by Brendan, Boris, Nikolay and then Ross. Overall good course, but was tired and never got the HR too high. Took the long way to #1, as I seemed to have a mental block that kept me from running off trail. Next large mistake was #12, where I made a parallel error and ran between the wrong hills. I figured it out quickly, but then had to run back. Brendan caught me at 4, but was within sight of me for most of the rest of the course. Boris, Nikolay and Ross all caught me around 6 and 7, and I was behind Boris and Brendan from 7-10. We took different routes to 11 and then my mistake on 12 meant I lost Boris. Overall an enjoyable course, and it was nice to see Brendan off in the distance from time to time and realize I wasn't alone running along the course. It was good motivation to keep going.

7.48 miles

Sunday Apr 18, 2010 #

9 AM

trail run 6:39 intensity: (3:48 @1) + (2:51 @2) 0.5 mi (13:18 / mi)
ahr:117 max:162 shoes: mudclaw 330 0

Walking/jogging up the hill and jogging around at the top for the middle distance training on Hogencamp.

Orienteering 42:05 intensity: (2:33 @1) + (22:53 @2) + (16:39 @3) 4.6 km (9:09 / km)
ahr:165 max:180 shoes: mudclaw 270

Middle distance "race" on Hogencamp. Started 1 minute ahead of Ian and 2 minutes ahead of Andrew. Had a pretty clean beginning, only getting confused on #3 (I think, map is still in a pile somewhere) when the streamer was behind the tree and I didn't see it. Nevertheless, Ian caught me coming into 6, and I missed it slightly to the left. Found a good way around the laurel to #8 and opened a bit of a gap and then powerwalked up the hill to #9 behind Patrick. But he was moving faster than I was and I lost sight of him before I even got to 10. Good plan to 11, but bad execution at the end. Went left over the hill and down along the green, but then had the wrong angle when crossing the stream and ended up in rocks and laurel. Somehow this made me forget where I was and I had trouble moving around. Andrew caught me there, and I screwed my head back on and found 11. No real mistakes after that, and it was good training to run with others around me. Although I didn't make any other mistakes, I need to be straighter on my lines. I do a lot of wobbling around which wastes a lot of time. I also just need to run faster. :)

3.19 miles

trail run 9:37 intensity: (8:54 @1) + (43 @2) 0.71 mi (13:32 / mi)
ahr:125 max:139 shoes: mudclaw 270

Cool down jog with Alex and Ian.
3 PM

Orienteering 1:08:34 intensity: (3:57 @1) + (33:52 @2) + (30:45 @3) 8.0 km (8:34 / km)
ahr:160 max:182 shoes: mudclaw 330 0

I should have saved these as different session, but I didn't and it also includes my run back to the car, but oh well.

Two person relay. Andrew and I were partners. I think I failed our team a bit :) Ran loop C first, which was supposedly the hardest loop. Had loads of trouble finding #5 - the cliff in the ditch on the hillside. Was too high when I first went across, but then just wasn't look for that feature. Wandered the hillside for what felt like a long time. Finally stumbled into it, but by then I had lost a lot of my confidence. Ran loop A next, and the lack of confidence played a large role in my difficulties finding #1. It's such a bland hillside. And I had watched runners go more to the right out of the start and I think that threw me a bit. I started out the leg ok, but then drifted right myself and then it was very difficult to relocate. Loop B was my last loop and I didn't want to run over the hill to #3 and so drifted way too low going around the hill and didn't realize the feature was actually the boulder, not the rocky nose. I never realized how much I rely on my control descriptions when finding what is in the center of the circle. Multiple times during this relay I ran to the wrong feature and had to search around for the streamer. Good that I use my descriptions, but I should also get better at identifying what's in the center of the circle.

As I was finishing my last loop I heard lots of cheering on the hill and it turns out I was racing Marie into the finish. Gave a last push and finished just in front of her. So Andrew and I came in second, behind Ross and Becky.

5.08 miles

Saturday Apr 17, 2010 #

11 AM

trail run 6:49 intensity: (1:11 @1) + (4:57 @2) + (36 @3) + (5 @4) 0.55 mi (12:24 / mi) +11m 11:40 / mi
ahr:146 max:181 shoes: mudclaw 330 0

Running to the start of the line-o/control picking course.

Orienteering 16:15 intensity: (4:54 @1) + (11:21 @2) 0.82 mi (19:49 / mi) +92m 14:42 / mi
ahr:139 max:159 shoes: mudclaw 330 0

First line-o section. Lots of people around, which was fun. Really got off my line a lot in the beginning and managed to get a bit lost! But figured it out. My favorite part was when about 6 of us crossed a trail as a pack and there were 2 couples hiking down the trail. We must have looked awesome :)

Orienteering 1:03:27 intensity: (13:07 @1) + (48:33 @2) + (1:47 @3) 3.65 mi (17:23 / mi)
ahr:144 max:174 shoes: mudclaw 330 0

Control picking, line-o, control picking. Not the best orienteering overall. Rolled my left ankle badly going to #2, which was a bad way to begin. Stopped a moment for the pain to go away and assess damages (there were none). The group behind me all caught up. Was going along ok for the most part, until the end when I was getting tired. I also rolled a very large rock down into the back of my right leg. Quite painful at the time and I was annoyed, frustrated and hurt. I'm going to blame that experience for really messing up the last 2 control on the first control picking course. Did the second line-o, which was supposed to be contouring. I think I followed the line pretty well, but I didn't really stay on one contour. Ran the second control picking course on my own, with no one around, and that helped me get back into it a bit. Still, feeling quite slow overall.

road&trail run 5:32 intensity: (3 @0) + (4:08 @1) + (1:21 @2) 0.42 mi (13:10 / mi)
ahr:125 max:142 shoes: mudclaw 330 0

Running back from the finish.
3 PM

trail run 8:44 [1] 0.5 mi (17:28 / mi)
shoes: mudclaw 270

Warm up to o intervals.

Orienteering 41:25 [4] 3.81 mi (10:52 / mi)
shoes: mudclaw 270

O intervals. In a group with Joe, Erin, Ethan and Ian. Each interval had about 4 controls. We alternated start order each time and used 15 second intervals. The goal was to be the first person to reach the end of each interval. With 5 people though who are all about the same speed it was really hard to catch up from the last 3 positions. We all ran really hard on the first interval and then jogged to the start of the second. After running the first one that hard though I had already wiped out my legs. All the others were a bit slower, I think. And we started walking between each interval. Lots of fun to run fast through the woods with other people in front and behind me. It was good motivation to run fast and the intervals were short enough that I could enjoy the speed.


Thursday Apr 15, 2010 #

4 PM

road run 38:09 intensity: (33:06 @1) + (5:03 @2) 3.3 mi (11:34 / mi)
ahr:114 max:145 shoes: Asics 2130

Run to HS track. In use. Run to stoney lea.

road run 21:55 intensity: (9:01 @1) + (2:13 @2) + (4:37 @3) + (6:04 @4) 2.16 mi (10:09 / mi)
ahr:149 max:186 shoes: Asics 2130

3 times around Stoney Lea.

road run 5:16 intensity: (4:44 @1) + (32 @2) 0.5 mi (10:32 / mi)
ahr:129 max:146 shoes: Asics 2130

run home. I need new road shoes.
6 PM

Orienteering 18:12 intensity: (1:58 @1) + (2:10 @2) + (3:32 @3) + (10:22 @4) + (10 @5) 2.14 mi (8:30 / mi)
ahr:173 max:190 shoes: Teva Trail Shoes

Park-o fresh pond.

trail run 21:48 [2] 1.8 mi (12:07 / mi)
ahr:154 max:174 shoes: Teva Trail Shoes

control pick up 1-14

Wednesday Apr 14, 2010 #


Second graders are no different than grownups. I think that teaching a group of 19 adults for 6 hours a day would be just the same.
5 PM

road run 44:18 intensity: (29:37 @1) + (14:41 @2) 4.02 mi (11:01 / mi) +43m 10:40 / mi
ahr:131 max:157 shoes: Asics 2130

easy run around Dedham with Dad and map.

Tuesday Apr 13, 2010 #

4 PM

road run 23:58 [1] 2.44 mi (9:49 / mi) +10m 9:42 / mi
shoes: Asics 2130

track workout 22:21 [4] 2.7 mi (8:17 / mi)
shoes: Asics 2130

3x (200, 200, 400)

road run 19:23 [1] 1.73 mi (11:12 / mi)
shoes: Asics 2130

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