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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Mar 28, 2011:

activity # timemileskm+m
  Orienteering4 3:29:02 17.05(12:15) 27.45(7:37) 647
  trail run2 2:07:04 11.31(11:14) 18.2(6:59) 447
  road&trail run1 1:14:01 7.83(9:27) 12.6(5:52) 139
  track workout1 52:43
  road run1 7:57 0.93(8:33) 1.5(5:19) 2
  Total8 7:50:47 37.12(12:41) 59.75(7:53) 1235
  [1-5]8 7:44:25

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Monday Mar 28, 2011 #

3 PM

road&trail run 1:14:01 intensity: (29:18 @1) + (18:56 @2) + (25:32 @3) + (15 @4) 7.83 mi (9:27 / mi) +139m 8:58 / mi
ahr:148 max:181 shoes: Teva Ligero Mesh

Ran over to WIlson Mountain with Dad to do 2 trail loops. One as fast as possible, the second more around threshold. 13:43 and 13:58. Last fall I ran a loop in 13:37 and I think that may be my fastest ever, so it's nice that I'm close. I was also able to get my HR to 188 running this in the fall. Today I maxed out at 180. It feels like all of a sudden my max HR has dropped. Except my HR was higher this year during the half. In that case, though, I think I just may have been working harder this year. Which explains the higher HR :)

Sunday Mar 27, 2011 #

10 AM

Orienteering 10:00 [1] 1.0 mi (10:00 / mi)
shoes: newest Mudclaws

Running around on the field warming up. Both Joe and Balter insisted my course was too short :) I think I would have beat them even if my course was longer. ;)
11 AM

Orienteering 55:52 intensity: (15 @1) + (20:46 @2) + (34:51 @3) 7.7 km (7:15 / km) +170m 6:32 / km
ahr:173 max:179 shoes: newest Mudclaws


Mass Start/Mass Finish course set by Boris. This was brilliant. And so much fun. I think it's fantastic training. In the beginning I was running among other people, but I had at least one control where everyone in front of me was running to a different place and it almost pulled me off (you can see it on the way to 3, I was tempted to run to the big boulder!). On the way to 4 I put myself one saddle ahead of where I really was and then was surprised when I just kept running and running. I slowed down (notice the red in quickroutes!) and figured it out. During the long leg I lost sight of people and then saw Kasper coming in from the other direction at 6. I messed up 7 - partly because it was wetter than I wanted it to be and partly because I was pulled off by Kasper. I then saw Boris and someone else in front of me going to 8 and 9, but then 9 I had to go up and over the hill, which I grumbled mightily to myself about at the time. Then from about 10 to 13 I saw people coming and going in all directions, but never mine. Then I was alone into the finish. 11 is my only noteworthy mistake. I tried to follow the hillside, which I did successfully, but the control was actually lower. I have this problem sometimes. I misinterpret the contours and then execute my plan perfectly, but my plan was flawed. This time, I ran out of hill and had to stop to reform the image of the area in my head. Turned around and could see if back and below me. Oh, and then I ran through the parking lot to the finish :) I think I was getting tired :)

There were many places where I could have saved some time (not getting pulled off on 3, accurate saddle reading on 4, not climbing the hill out of 5, flakiness on 7, shin slamming on 15, overrunning 16, brainless route to finish), but I am being pretty harsh on myself when counting all of these. Overall, I would call it a pretty clean race for me.

5.23 miles

Orienteering 21:28 intensity: (6:00 @0) + (4:22 @1) + (11:06 @2) 1.46 mi (14:42 / mi) +65m 12:55 / mi
ahr:126 max:157 shoes: newest Mudclaws

White and yellow course control pickup.

Saturday Mar 26, 2011 #

10 AM

Orienteering 1:17:09 intensity: (25:03 @1) + (48:20 @2) + (3:38 @3) + (8 @4) 5.37 mi (14:22 / mi) +337m 12:01 / mi
ahr:144 max:182 shoes: newest Mudclaws

Day 1 of WCOC Training Camp set by Becky and Boris. This morning there were three exercises and I did the line-o first, followed by the compass course and then finished with the control picking. I think this was a good way to start, as I could warmup on the line-o and get into the map. No real trouble on the line-o except for going too high in a reentrant once. Compass course also went relatively well. Some I hit right on and all other times I was within a reasonable range. #6 was the only one I was off on enough that I didn't see it and after looking around for a bit I decided to head back and do it again. Upon turning around more I discovered that it was just lower on the hillside than I was, but exactly the same distance. The control picking at the end was fun. I recognized a few of the controls from the previous exercise and tried to use my previous knowledge to my advantage. No real troubles, except, ironically enough, getting off my compass on one control. I had just practiced that!
4 PM

road run 7:57 intensity: (22 @0) + (56 @1) + (6:39 @2) 0.93 mi (8:33 / mi) +2m 8:29 / mi
ahr:142 max:153 shoes: Asics 1150

Running over to Becky's for the start of the sprint.

Orienteering 44:33 intensity: (8:43 @1) + (31:54 @2) + (3:56 @3) 4.44 mi (10:02 / mi) +75m 9:32 / mi
ahr:145 max:178 shoes: Asics 1150

I started out ok and then it went steadily downhill. I started feeling really nauseous and the nausea increased when I ran hard, uphill, or downhill. So that didn't leave much except for a slow plod. The feeling was similar to the time when I ate a bowl of pasta and then tried to go running with Hill about 4 years ago. I would say that is the last time this has happened to me. Awesome map, but I was only moving quite slowly and my mind was too much on my stomach.

Friday Mar 25, 2011 #

3 PM

trail run 39:14 intensity: (3:40 @1) + (35:14 @2) + (20 @3) 3.07 mi (12:47 / mi) +92m 11:41 / mi
ahr:143 max:177 shoes: Asics 1150

Nice run with Dad around Lost Pond. The sun was out and it was quite pleasant.

Thursday Mar 24, 2011 #

7 PM

track workout 52:43 intensity: (16:28 @1) + (13:34 @2) + (4:43 @3) + (17:58 @4) 0.0 mi
ahr:172 max:186 shoes: Asics 1150

Today I joined Ross for the CSU track session! I'm now wishing I had started this earlier, as this was their last indoor session. It was quite nice. We did warm up drills and then jogged a few laps with strides. Then it was 400, 600, 800, 1200, 1200, 800, 600, 400 with 200 jogging rest between. HR was only dropping to low 150s, upper 140s, so I was beginning to get tired by the end. No one was quite my speed, but that was ok, I was running pretty even splits. In the beginning it was more like 42-43 for a 200 and by the end it was more like 44-45, but overall pretty even.

Tuesday Mar 22, 2011 #

4 PM

trail run 1:27:50 intensity: (22:46 @1) + (1:05:04 @2) 8.24 mi (10:40 / mi) +355m 9:24 / mi
ahr:140 max:160 shoes: Asics 1150

Longer run with Dad in the Blue Hills. There was some talk about a threshold run, but the weariness in my legs was glad when that idea went off the table. As it was, my legs were burning running uphills and aching when running downhills.

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