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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Apr 23, 2012:

activity # timemileskm+m
  trail run3 2:39:07 4.02 6.47 219
  Orienteering4 2:26:50 11.09(13:14) 17.85(8:14) 96101c
  road run5 1:57:55 11.88(9:56) 19.12(6:10) 121
  lifting/strength3 1:35:55 0.03 0.05 1
  Total8 8:39:47 27.02 43.49 437101c

» now

Monday Apr 23, 2012 #


Added some new maps to my DOMA. The process is taking forever, so it's been the entire morning and I've done 3 maps.
Make sure to check out both training maps and competition maps.
4 PM

road run 16:49 intensity: (1:08 @1) + (15:41 @2) 2.12 mi (7:56 / mi) +9m 7:50 / mi
ahr:152 max:164

Running over to Bachbanan with Johan, which is why my time is faster than usual :)

trail run 31:33 intensity: (3:11 @1) + (11:20 @2) + (17:02 @3) 3.1 mi (10:11 / mi) +219m 8:21 / mi
ahr:168 max:179 shoes: newest Mudclaws

Backbanan. Ross wanted to run this before gympa, and I've been meaning to do more hills. Johan and Olle also joined us. Already going up the first hill they were far, far ahead, but I enjoyed running by myself. So much easier to run than in January - no snow or ice! A little bit muddy, but overall great traction. Someone needs to saw through the trees on the first uphill, though. Went the wrong way twice - even with the map! Lost about 20 seconds between the two mistakes, so hopefully that means my time will be easy to beat next week. Overall I felt pretty good. Quads were tried going uphill, but that's a given :)

road run 18:00 intensity: (22 @1) + (17:38 @2) 2.12 mi (8:29 / mi) +35m 8:05 / mi
ahr:151 max:163 shoes: Asics 1150

Running back home. A little slower since I wasn't running with Johan. Then stopped by the apartment to change and make some recovery drink before going to gympa.

lifting/strength 28:55 [2] 0.03 mi (16:09:31 / mi) +1m 14:38:03 / mi

The new modified rock gympa. Missed the hops in the beginning, which was fine by me. Did the core section and then the new agility section. Then some jumps and wheelbarrows, and then the final set of normal rock gympa. So very tired by the end.

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.

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