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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Orienteering6 3:31:13 16.96(12:27) 27.3(7:44) 200172c
  trail run2 2:07:34 0.92 1.48
  road run6 1:51:59 9.85(11:22) 15.85(7:04) 114
  lifting/strength2 1:07:00
  Total9 8:37:46 27.73 44.63 314172c

» now

Sunday Apr 22, 2012 #

9 AM

Orienteering 51:37 [3] 6.7 km (7:42 / km) +73m 7:18 / km


No good.

Saturday Apr 21, 2012 #

trail run 2:00:00 [2]

Long run with Elisa. Last night she said to me, "I'm doing a long run tomorrow at 10." And I was like, "I'm doing a long run tomorrow at 10!" It was a match made in heaven. Ross and Johan were there as well, but very quickly it was decided that they were running faster than Elisa and I wanted to go. So I took over navigating for us on the small trails, and I got us a bit lost as we took a "shortcut" through the woods. Ross and Johan turned around at one point to find us, but we were already going the wrong way around the loop. So we ran about 30 minutes longer than they did!

Of course, I'm not completely sure how long we ran, since I couldn't find my garmin this morning and Elisa wasn't wearing a watch either. But Ross was out for 90 minutes, not including the run to the clubhouse and I came back after he had made lunch, showered and changed.


I did more orienteering in this past March than I did total training last April. That has to be good, right? :)

Friday Apr 20, 2012 #

5 PM

road run 25:00 [2] 2.5 mi (10:00 / mi)

Running down to the gym. It was snowing and raining all day, so running was more pleasant than biking. It's hard to bike with snow driving into your eyes.

lifting/strength (gympa) 50:00 [3]

SnyggMagnus gympa. The whole beginning of the routine changed! I don't think I like it as much as the old one, but change is always hard to take. I tried to go easy on the push ups, because I don't do them often enough. But I know I'll be a bit sore tomorrow.

Thursday Apr 19, 2012 #


lifting/strength 17:00 [1]

A modified version of rock gympa. Did some jumps in the beginning, then some core, then some more jumps, then more core and planks.

Wednesday Apr 18, 2012 #


Just dumped the watch! I have all the maps from this camp and I will try to put them all up on DOMA, hopefully with my routes, when I return home to a PC computer :)
9 AM

road run 15:43 intensity: (5:56 @1) + (8:49 @2) + (58 @3) 1.46 mi (10:46 / mi)
ahr:143 max:178

Warm up jogging and even a few strides.

Orienteering 17:46 intensity: (1:25 @1) + (9:00 @2) + (7:21 @3) 2.6 km (6:50 / km)
ahr:165 max:179 15c

Last sprint of the camp - actually named the club champs. I ran pretty well, I think, with only one real hesitation on the way to #4. Otherwise, I was confident and I think I chose ok routes. It was really junky on the way to #5 and in retrospect that road would have been faster, but it's hard to know that beforehand. Also, I jumped down the cliff from 9, instead of going a bit further. Not faster.

Speed wasn't really there, so I'll be working on that. Legs tired, but no more tired than they have been the last few days. I felt much more aggressive today, especially when compared to the first few sessions. I'm remembering how to cut corners to shave off seconds, look at the way out as I'm running in, give myself time to plan ahead without losing where I am, avoid routes with stairs (especially down).

I was still having trouble in the real technical parts with small details. I feel like I can't see the map, even though I have my magnifier. I've also noticed this in the long recently. I don't think I have bad eyesight, though. I wonder what it is. Others seem to have a much easier time.

Tuesday Apr 17, 2012 #


A fun weekend of racing, with Sunday's WRE being over 1000pts, despite a 1 minute mistake. I'm getting a handle on this whole middle distance thing :) Now in Göteborg for a sprint camp with some Swedish team members. The time here seems to be flying by, even though the two sessions a day are only sprints they seem to take awhile with travel, warm up, etc. Niamh and I went to a talk lat night about running strategy and sprint routes and it was quite good. It was all in Swedish, so I probably only understood about half of it, but still worth it!
8 AM

road run 24:26 intensity: (32 @1) + (23:54 @2) 2.56 mi (9:33 / mi) +44m 9:04 / mi
ahr:140 max:153

Running from Niamh;s house to the training and then doing some more jogging for warmup.

Orienteering 26:35 [2] 1.51 mi (17:36 / mi) +18m 16:59 / mi
ahr:122 max:163 15c

Hm, it looks like I forgot to time the second sprint...

This was a series of three short sprints in a row. Medium to easy difficulty. Running pretty easy the whole way - hard enough so that I still had to think quickly, but trying not to kill my legs. A bit slow mentally on the first one, but then got much better about remember to cut corners and look ahead. Still went the wrong way out of one control and had to run the long way around a hedge.

Orienteering 14:47 intensity: (1:16 @1) + (13:31 @2) 1.38 mi (10:43 / mi) +5m 10:36 / mi
ahr:142 max:154 27c

Micro-o. I think I'm getting better at this!

road run 6:09 [1] 0.55 mi (11:11 / mi) +7m 10:45 / mi
ahr:131 max:166

Jogging down the street to the grocery store and then walking with the groceries the rest of the way home.
3 PM

road run 10:00 [1] 0.4 mi (24:59 / mi) +26m 20:48 / mi
ahr:129 max:143

Warm up, trying to find a place that could be a bathroom. Eventually Niamh and I had to improvise a bit...

Orienteering 13:49 intensity: (2:34 @1) + (7:43 @2) + (3:28 @3) + (4 @4) 1.4 km (9:52 / km)
ahr:155 max:183 12c

Knock out sprint. It was Niamh, me and Lena Eliasson... really? Actually, Niamh rocked it and actually knew how to get to #2, which left Lena and I behind. But Lena moves like a gazelle hunting down prey and I watched as she just ate up the distance between her and Niamh. I then got confused in a stairwell that went on forever. I thought maybe I had wandered into an unmapped one in the parking garage? By that point, I was pretty far behind. I thought this was a really tricky sprint, as you couldn't run straight ever.

trail run 7:34 intensity: (1:06 @1) + (5:40 @2) + (47 @3) + (1 @4) 0.92 mi (8:13 / mi)
ahr:161 max:180

Running to the next start.

Orienteering 12:16 intensity: (48 @1) + (9:54 @2) + (1:34 @3) 1.4 km (8:46 / km)
ahr:162 max:175 8c

Third sprint, much better. Bring aggressive with route choices.

road run 1:48 intensity: (55 @1) + (53 @2) 0.17 mi (10:34 / mi)
ahr:130 max:141

Jogging back.

Orienteering 10:00 [3] *** 1.1 km (9:05 / km)

Second sprint, which I forgot to time. About 10 minutes, probably? Good route choice decisions on all but the last control, as it was higher up in the wooded area than I thought, so I had to climb back up a bit.

Monday Apr 16, 2012 #

9 AM

road run 15:39 [1] 0.92 mi (17:00 / mi) +13m 16:17 / mi

Ran over to the training from Niamh's place and then did another warm up jog.

Orienteering 32:00 [2] 2.67 mi (11:59 / mi) +88m 10:52 / mi

Pair sprint exercise with Niamh as my partner. There were 4 short courses, and one person navigated while the other followed. I led the first loop, which meant that Niamh got to look at the map before I started. She then ran behind me and we took a bit of time at the end of each sprint to talk about our thoughts.

Then we switched and Niamh navigated, while I followed. It was interesting to run behind someone and watch how they make decisions. I was a bit slow in my decision making process. Will work on getting faster as the camp progresses.

road run 5:16 [1] 0.57 mi (9:15 / mi) +1m 9:12 / mi

Run back to Niamh's place.
3 PM

road run 7:58 [1] 0.72 mi (11:04 / mi) +23m 10:04 / mi

Warm up

Orienteering 13:14 [3] 2.4 km (5:31 / km) +4m 5:28 / km

First sprint. Started with two others. There were butterfly loops. Actually finished second in my group, just behind the first girl. Not too bad :) Pretty easy route choices compared to some of the other stuff we were doing.

Orienteering 10:07 [3] 1.07 mi (9:27 / mi) +10m 9:11 / mi

Second sprint. More in the woods, and I lost a lot of time being slow there. I'm much better when it's just grass, pavement and buildings :) This time I was the last finisher by a bit.

Orienteering 9:02 [2] 0.64 mi (14:07 / mi) +2m 13:59 / mi

Forked Mirco-o in the small wooded area. I really enjoyed this! In the past, the micro-o's I've done have either had tiny pieces of tape of just units on the ground. This time there were orange and white streamers hanging. That helped make it easier to actually find the clump of green, or rock corner. Plus, since it was wooded, I had to slow down and I didn't over run anything :)

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