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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending May 2, 2010:

activity # timemileskm+m
  Orienteering4 3:27:04 14.78(14:01) 23.78(8:42) 228
  road&trail run2 2:08:32 11.83(10:52) 19.04(6:45)
  trail run2 1:09:03 7.35(9:24) 11.83(5:50) 332
  road run1 13:30 2.05(6:35) 3.3(4:05)
  Total7 6:58:09 36.01(11:37) 57.95(7:13) 560

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MoTuWeThFrSaSu

Sunday May 2, 2010 #

2 PM

Orienteering 1:36:46 [4] 9.56 km (10:07 / km)
shoes: mudclaw 330 0

West Point Blue Long.

Apparently didn't clear my watch after the sprint, so this track got tacked onto the end. Better than last year: http://www.attackpoint.org/racesplits.jsp/race_406..., by a little bit.

Saturday May 1, 2010 #

9 AM

Orienteering 38:35 intensity: (5:10 @1) + (6:53 @2) + (11:42 @3) + (13:05 @4) + (1:45 @5) 4.3 km (8:58 / km) +125m 7:50 / km
ahr:176 max:203 shoes: mudclaw 330 0

West Point Middle Distance race. I won the red course today, which is a cool feeling that I have not had many times. Overall, this was a good race for me. No wandering on hillsides, good attackpoints and control, good route choices and steady and fast speeds.

Much better than my middle last year at West Point where I never built any speed and had trouble on most legs. http://www.attackpoint.org/racesplits.jsp/race_408...

I freaked out on the way to #1. I got partway down the leg and suddenly worried about where I was and what my plan was. I took a sharp right and hit the big reentrant, which reassured me a bit. I then climbed up the reentrant and stood staring at where the control was located, but since I didn't see the bare rock I was hesitant to move forward. Finally convinced myself that I was right and then found the control! Didn't follow one of my golden rules: "Run all the way to the middle of the circle." After that I stopped thinking that I couldn't orienteer and took my time to execute and plan each leg. The splits show a mistake on #6, but I nailed it. It seems that ! was just really slow coming out of the control on that leg... or maybe I was slow running down the rocky hillside. I messed up #7, even though looking at it now I should have figured it out. I meant to come down the slot in the cliffs right above the control, but I came down the one to the left. I should have realized this because I saw the smaller cliff above the large row of cliffs and was using it to navigate in. I hit the cliffs and turned left, which should have been a sign. I think I had trouble letting go of my original plan. I was confused when I came out the bottom and nothing quite matched up. I ran to the stream, checked contours and slowly made my way back to the control. After that it was smooth sailing into the finish :)

3.1 miles
2 PM

Orienteering 17:52 [4] 2.84 km (6:18 / km)
shoes: mudclaw 330 0

Afternoon sprint. Did a lot of easy jogging to warm up, but just didn't have the energy to do strides. I'm going to have to get into the habit of making myself do some before I start.

I only made one real error during this race and it was on 16. After running hard through the parking lot and up the hill to 15 I exited the right way but then was a bit brain dead coming over the hill. I just couldn't match the buildings up and went too far right.

At the start I heard them call Eddie's name, so I knew he was starting 2 minutes behind me. The beginning was a lot of running and I felt tired quickly. I saw Eddie as I was coming out of #12, on the island. He caught me when I made a mistake on #16 and we raced in together. We took different route choices to the last control, which I head made it exciting for spectators to watch. I think I beat him, just barely, to the finish punch ;)

Overall, a good sprint for me. I could be faster, but couldn't we all. And losing 10 seconds on a control is certainly preferable to many other sprints that I have run!

2.06mi actual distance

Thursday Apr 29, 2010 #

5 PM

Orienteering 20:00 [1] 1.13 mi (17:42 / mi) +13m 17:05 / mi
shoes: inov8 Mudclaw 270

Setting out controls at Cat Rock park. They mowed some of the vegetation and some of it has overgrown.

trail run 8:02 [2] 0.59 mi (13:37 / mi) +44m 11:03 / mi
shoes: inov8 Mudclaw 270

short prepark-o warm up. Knew I had to try to beat Ian ;)

Orienteering 19:18 intensity: (43 @1) + (4:14 @2) + (14:14 @3) + (7 @4) 3.2 km (6:02 / km) +68m 5:27 / km
ahr:170 max:181 shoes: inov8 Mudclaw 270

Ug. Legs felt tired and never really felt like they were moving. Did manage to win the park-o. Of course, I will admit that I set a few of the controls. But not in the right order.... ;)

2.19 miles

Orienteering 14:33 intensity: (3:37 @1) + (10:02 @2) + (54 @3) 1.28 mi (11:22 / mi) +22m 10:47 / mi
ahr:140 max:160 shoes: mudclaw 270

Picking up controls. Eric Benson was nice enough to offer to help, which made it quite easy to carry the controls back in.

Wednesday Apr 28, 2010 #

road&trail run 1:12:00 [2] 7.0 mi (10:17 / mi)
ahr:139 max:182 shoes: Asics 2130

Running around Dedham and in Wilson Mountain with Dad.

road run 13:30 [3] 3.3 km (4:05 / km)
shoes: Asics 2130

3 x Stoney Lea at Threshold.
Times: 4:36, 4:33, 4:29

Tuesday Apr 27, 2010 #

4 PM

road&trail run 56:32 intensity: (27:25 @1) + (29:07 @2) 4.83 mi (11:42 / mi)
ahr:133 max:159 shoes: Asics 2130

Easy run around Dedham with Dad.

Monday Apr 26, 2010 #

4 PM

trail run (skyline) 1:01:01 intensity: (3:00 @1) + (27:34 @2) + (24:24 @3) + (6:03 @4) 6.76 mi (9:02 / mi) +288m 7:58 / mi
ahr:164 max:184 shoes: Teva Trail Shoes

Normal skyline trail run with Dad. Started out at a pretty easy pace, chatting with dad. Halfway in 30 minutes exactly (I think my fastest is 28). Felt great the second half and really took off. It's hard to remember or describe the feeling now, but when I finished I remember that I felt superhuman strong :)

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