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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering5 4:12:16 21.6(11:41) 34.77(7:15) 15237c
  road&trail run2 2:24:51 15.7(9:14) 25.27(5:44) 208
  trail run3 1:11:33 7.1(10:05) 11.43(6:16) 219
  road run2 39:13 4.74(8:16) 7.63(5:08) 48
  lifting/strength1 28:55 0.03(16:09:31) 0.05(10:02:26) 1
  track workout1 22:32 3.4(6:38) 5.47(4:07)
  road biking1 18:20 1.57 2.53 22
  Total8 9:37:40 54.14 87.14 65037c
  [1-5]8 9:21:12

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Sunday Apr 29, 2012 #

11 AM

Orienteering 32:03 intensity: (8 @1) + (15:55 @2) + (11:07 @3) + (4:53 @4) 3.02 mi (10:37 / mi) +16m 10:26 / mi
ahr:185 max:185 15c

Silva League Middle Distance.

A much better race today. Because today wasn't a WRE and because my performance wasn't that great yesterday, I ran in Elite2. I had a very good race for me, although still some things to iron out, especially in controls 4, 5 and 6. I let the vegetation push me around on the way to 4, although I realized where I was when I came out to a different hill than expected. On the way to 5 I meant to run on the left side of the swamp, but again got pushed by the vegetation and ended up running through the swamp. This was fine except that I didn't know where in the swamp I was, so when I came out the other side I was unsure. Decided I was too far right and was luckily correct. Again on 6 I didn't have a good plan and just wandered into the control after pace counting on a rough compass. Not the best strategy.

After that, though, it got better. Still a bit of a unsure on other controls (10 and 11), but I don't think that I really lost any time. I was really pushing physically at the end and enjoyed the race. Finishing 5th means (I think) that I get a spot in Elite at the next Silva League race. This Friday is a sprint, but it's also WRE, which I think means I would be in Elite anyway.

trail run 20:00 [1] 2.0 mi (10:00 / mi)

Another long warm up, jogging on trails, strides and the warm-up map.

Saturday Apr 28, 2012 #

trail run 20:00 [1] 2.0 mi (10:00 / mi)

Running to the start with Emily. My battery died in my watch last week and so I don't have a non GPS watch. Luckily, Emily started right in front of me (there were 4 Linné runners starting in a row), so I coudl just hang with her. Also did the 4 controls on the warm-up map.

Orienteering 1:22:37 [3] 11.06 km (7:28 / km)

Silva League Long Distance WRE

Wasn't a great race, but wasn't bad either. I had some trouble early on with 1, 2 and 3, but then settled into a groove, running with another girl who I caught on #2 (the map was super funky there). I ran basically straight on the long leg, but was disappointed that there was no more water on the road, as marked on the map. Then I got ahead of the other girl and ran the rest of the race alone. I saw the runner who started 4 minutes behind me run by, but I couldn't keep up. The last loop was a bit of a struggle physically, but I was clean navigationally. 27% behind Helena and 1025 WRE points, which is about normal.

Friday Apr 27, 2012 #

10 AM

Orienteering 48:44 intensity: (7:06 @1) + (35:25 @2) + (5:13 @3) + (56 @4) + (4 @5) 3.17 mi (15:22 / mi) +38m 14:49 / mi
ahr:124 max:192

A run with Emily Kemp! I gave her an old course and I followed around on a 1:15 map for practice. She did an amazing job reading and running out in Nåsten. What a pro ;)

Thursday Apr 26, 2012 #

9 AM

road&trail run 1:52:59 intensity: (11:35 @1) + (1:41:24 @2) 12.23 mi (9:14 / mi) +148m 8:54 / mi
ahr:139 max:157 shoes: Asics 1150

Long morning run with Elin. So glad that I had company. About half roads and half trails. I had mapped out a route based on a long run Lisa and I did awhile ago, but I kept on missing my turns :) So it ended up being a quite different route, but I think it was still good. The time goes by so much faster when you are chatting with someone. I must make sure to convince another person to run with me on all my long runs :)

Wednesday Apr 25, 2012 #


Look at me, I'm putting on a real event with Elisa :)
5 PM

Orienteering 1:00:52 intensity: (38 @1) + (56:14 @2) + (34 @3) + (3:26 @4) 4.79 mi (12:42 / mi) +35m 12:25 / mi
ahr:154 max:183

Ivana, Lina and I went to training early, which was nice since it was about a 30 minute drive from Uppsala. The course was well designed, but the terrain was a bit scrappy. So much of it has been logged and there are just branches everywhere. I'm sure it was nice before the logging.... and parts were quite nice. I wasn't that clean tonight, especially on the middle distance section. I had trouble distinguishing one hill from another.

Talked with Lina about our routes afterwards. She can't really explain how she knows what hill is what :) She knows where she is and therefore, each hill matches up. That is what it feels like when you're running well. Important to keep my head up.

Also, in this terrain you don't save anything by running off the line on the short legs. The terrain is the same both on and off the line, so the shorter the better.

My impression was the Lina was just seeing the terrain better. She knows where she must be, and therefore the hills in front of her align like so. I think I'm a bit more unsure about where I am, so aligning the hills is harder - which is which? I think some of that is confidence.

road run 4:24 [2] 0.5 mi (8:48 / mi) +4m 8:35 / mi
ahr:144 max:150

jogging back from the finish to the car. Swimming the lake would have been tempting in warmer weather.

Tuesday Apr 24, 2012 #


flanges is my new favorite word and the man who reads it here does a superb job (click the little speaker next to the word).

10 AM

road&trail run 15:51 intensity: (8:08 @1) + (7:43 @2) 1.76 mi (9:00 / mi) +15m 8:46 / mi
ahr:142 max:163 shoes: Asics 1150

Running over to the track. It was open! There were some people high jumping and long jumping.

track workout 22:32 intensity: (59 @0) + (6:40 @2) + (14:19 @3) + (34 @4) 3.4 mi (6:38 / mi)
ahr:170 max:183 shoes: Asics 1150

6x800m at threshold with 30 seconds rest. I thought that maybe this would be 3min/800m pace, but that was too fast. My average HR for each 800 is just over 170, but I was running closer to 175 most of the time, it just took about 200m for my HR to reach 170.

It's a beautiful day to be at the track! Partly cloudy, no wind and about 12°C. Just perfect. Was wearing 3/4 pants, but could have used shorts. Felt good running these. It's nice to be on a track again.

road&trail run 16:01 intensity: (1:00 @1) + (15:01 @2) 1.71 mi (9:22 / mi) +45m 8:40 / mi
ahr:145 max:159 shoes: Asics 1150

Running home. I took a small detour because there was a person running just behind me that wouldn't/couldn't pass me. I just got annoyed with the sound of their breathing, so I ran an extra bit to get away from them.
6 PM

road biking 9:00 [0]
ahr:35 max:37

Biking over to training this evening to save the legs a bit.

Orienteering 28:00 intensity: (1:37 @1) + (11:16 @2) + (15:07 @3) 3.75 mi (7:28 / mi) +63m 7:06 / mi
ahr:159 max:177

Orienteering Sprint intervals. I only did 5 of the 6 1km intervals, skipping the 5th one. My quads are super sore, but otherwise it was a fun evening. Trying to run hard, but my legs wouldn't go any faster.

road biking 9:20 intensity: (6:29 @0) + (2:09 @1) + (42 @2) 1.57 mi (5:57 / mi) +22m 5:42 / mi
ahr:112 max:140

Biking home. Slowed a bit when I reached Elisa, Johan and Ross, but they were going to the clubhouse, so I left them.

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.

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