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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Apr 25, 2010:

activity # timemileskm+m
  Orienteering4 3:57:22 15.1(15:43) 24.3(9:46) 76
  trail run5 2:11:08 14.12(9:17) 22.72(5:46) 239
  road run2 1:38:18 10.26(9:35) 16.51(5:57) 62
  lifting/strength1 30:00
  road&trail run1 14:36 1.34(10:55) 2.15(6:47) 33
  Total9 8:31:24 40.82 65.69 410

» now

Sunday Apr 25, 2010 #

12 PM

trail run 1:15:00 [3] 8.18 mi (9:10 / mi) +63m 8:57 / mi
ahr:151 max:179 shoes: Teva Trail Shoes

Ross and I went down to IKEA with our visiting friends. Afterward we stopped at Borderland State Park in Sharon, MA. It was very fun to explore a new area. Many of the trails we ran on were more like large dirt roads, but we eventually moved onto more exciting trails. We also ran around and explored their disc golf area which could be an interesting venue for a sprint.

Saturday Apr 24, 2010 #


Friends visiting from out of town. We went goecaching at Hammond Pond, which was pretty fun. I can see it being a great activity for kids, and a great way to get people out of their houses and into the woods. It gives a purpose to a hike.

Friday Apr 23, 2010 #

lifting/strength 30:00 [1]

Stability Ball workout. Everything is better with good techno. Especially when you can bounce along on the stability ball to the beat while doing the exercises.

Thursday Apr 22, 2010 #

2 PM

trail run 25:49 [2] 2.53 mi (10:12 / mi) +34m 9:48 / mi
shoes: Teva Trail Shoes

An easy run around Lost Pond. Still feeling tired. Was going to go and bike with Dad today, but wanted to stay more local so I could get things done. Unfortunately, I'm not so good with hours of unscheduled time.
6 PM

road run 16:24 intensity: (6:28 @1) + (9:56 @2) 1.59 mi (10:19 / mi) +42m 9:32 / mi
ahr:140 max:157 shoes: mudclaw 270

Warm up around Peter's Hill on the road twice with Dad a bit, and then Alex the rest of the way.

Orienteering 18:30 intensity: (2:46 @1) + (6:17 @2) + (5:54 @3) + (3:33 @4) 2.6 km (7:07 / km) +76m 6:12 / km
ahr:167 max:187 shoes: mudclaw 270

Sprint at Peter's Hill.

oofers, as I say. Legs actually felt fine, so that wasn't the problem. The problem was me finding decent routes to things. I couldn't stay on a straight line as I was running around things and not looking at my compass. Poor routes to controls and then actually missed 15. Running well down the hill on my compass, but then at the end I dropped to the road without looking at my compass and missed way to the right. This is very obvious when you look at my garmin routes (to #14 split as I forgot to take a split at the actual 14). I picked a tree right on my line, just like your supposed to. I got to that tree... and then ignored the compass and ran toward the road. Well, at least I know that when I'm doing what I'm supposed to, I'm doing it right. Sigh.

3.074 actual distance.

trail run 4:00 [5] 0.52 mi (7:41 / mi) +100m 4:49 / mi
ahr:140 max:184 shoes: mudclaw 270

Alex and I planned on running up Peter's Hill, and so we did. We did 4 repeats up and then jogged down the road between.

Splits: 68, 62, 63, 58

Calves and quads burning on the way up to the top. As always, it was great to have someone to run with. Otherwise, I wouldn't have done them!

road run 29:00 [2] 2.5 mi (11:36 / mi)
shoes: mudclaw 270

Running down the hill in between on the road (about 3.5 minutes) and then jogging around Peter's Hill 1.5 times with Alex.

Wednesday Apr 21, 2010 #


I *love* sprints. I think being a sprint specialist would be boring. I love running around in the woods. Plus, what maps would I train on?
7 AM

road&trail run 14:36 intensity: (13:13 @2) + (1:21 @3) + (2 @4) 1.34 mi (10:55 / mi) +33m 10:08 / mi
ahr:157 max:182 shoes: inov8 Mudclaw 270

Early morning run. Alex emailed out that she was going to run the interval loop at Hammond Pond at 7:15 this morning so Ross and I went to join her. I ran over and then jogged the loop with Alex.

trail run 16:19 intensity: (1:34 @2) + (14:10 @3) + (35 @4) 1.89 mi (8:38 / mi) +42m 8:04 / mi
ahr:164 max:182 shoes: inov8 Mudclaw 270

Woods intervals. This time is actually the two loops and then the jog home.

Splits: 5:01, 4:55. The second one was faster because I didn't get lost and I knew which tree and branches to avoid. Legs really hurting on the first uphill. Tired still from this weekend I think. Working pretty hard all the way around the loops. This is where I wonder if I should change the zones to reflect the effort i was putting out. Mostly zone 4 I would say.

On the way back home, I met a couple out walking their dogs and they were very interested in orienteering. They seemed like the might be the orienteering type, so maybe they'll come to a meet!
12 PM

Orienteering 1:19:00 [3] 8.0 km (9:53 / km)
shoes: inov8 Mudclaw 270

Training session #2. Dad and I drove out to Western MA this morning to run on Beech Hill. We brought a stack of old maps and decided to do some of the relay loops from the US Relay Champs in 2000.

Sadly, this area was hit very badly by the last few ice storms. It is a horrible mess to "run" through. I was very low on energy (I didn't eat well after running this morning) and had a really tough time slogging my way through all the down fall. It looked like someone had logged and then forgotten to clean up.

I first ran the orange leg, which is what I ran when our team came in second. I sure hope I was faster then. 37 minutes for 3.3k

Then Dad and I traded maps and I started the brown loop. I just wasn't into it and not having any fun. I couldn't get myself to run, both because there was too much junk and I was too tired to jump over it. I got off my compass line (which is sadly what I was trying to work on!) a few times. I skipped #5 and missed #6 and made no attempt to actually find the feature. 42 minutes

Overall, still good o training as I learned more about myself as an oienteer.

trail run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: inov8 Mudclaw 270

Running to and from the start.
3 PM

Orienteering 40:00 [2] 3.0 km (13:20 / km)
shoes: inov8 Mudclaw 270

Training session #3.

At lunch and drank a lot and then felt much, much better. Tackled the woods again and this time I didn't feel quite so tired. I did crawl into bed with a book when I came home, though.

Tuesday Apr 20, 2010 #

12 PM

road run 52:54 [2] 6.17 mi (8:34 / mi) +20m 8:29 / mi
ahr:144 max:162 shoes: Asics 2130

An easy run around the neighborhood by myself. Very beautiful day. Spent about 3 hours (!) on my computer this morning catching up on life. That is far too long. So no more computer for the rest of the afternoon for me.

Overall, feel fine physically after the weekend. My quads are the only things that are noticeably tired while running. I think it's from trying to stabilize my leg all weekend in rocky terrain.

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

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