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Training Log Archive: Samantha

In the 7 days ending May 1, 2012:

activity # timemileskm+m
  Orienteering4 3:44:16 17.85(12:34) 28.73(7:48) 8937c
  road&trail run1 1:52:59 12.23(9:14) 19.68(5:44) 148
  trail run3 1:10:25 7.07(9:58) 11.38(6:11) 253
  road run1 4:24 0.5(8:48) 0.81(5:28) 4
  Total6 6:52:04 37.65(10:57) 60.6(6:48) 49437c

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Tuesday May 1, 2012 #

11 AM

trail run (backbanan) 30:25 intensity: (7 @1) + (8:41 @2) + (19:35 @3) + (1:33 @4) + (29 @5) 3.07 mi (9:54 / mi) +253m 7:53 / mi
ahr:173 max:209

New PR on backbana. I think I gained 20-30 seconds just by knowing which way to go this time.

I have a weird pain in the ball of my left foot, so I biked over and back to stay off it a bit. Arches were super tight and painful while running this, so I think the tightness is contributing to the pain. Must roll out my feet and stretch today.

Monday Apr 30, 2012 #


A bit bummed that I ended up on our third 10mila team not running first leg. I don't mind being on the third team, it's a strong team, but I was really excited about running first leg. Part of the disappointment comes from being told that I was probably going to run the first leg on the second team, and part of the disappointment comes from the fact that I truly love running first leg, and now I won't be able to.

But, since I have been running quite poorly this season so far, this isn't terribly unexpected.

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.

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