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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Samantha

In the 7 days ending Jun 4, 2016:

activity # timemileskm+m
  Orienteering5 4:04:51 18.49(13:14) 29.76(8:14) 1107
  trail run5 1:58:57 7.89 12.69 304
  lifting/strength1 31:43
  Total7 6:35:31 26.38 42.45 1411

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Saturday Jun 4, 2016 #

10 AM

trail run 19:38 [1] 2.18 km (9:01 / km) +110m 7:12 / km

Warm up for the Long. Legs were feeling ok after yesterday, but my usual things were a bit sore - right glute and left hamstring. Ran through the warm-up controls with Hill, mostly discussing the rocks and how sometimes it's hard to tell which ones are mapped.

Orienteering 1:28:41 [3] 11.82 km (7:30 / km) +782m 5:38 / km

Team Trials Long.

Overall a good challenging race. I was worried that up and over wasn't the best way to 1, but I executed it well and was careful coming back down, but spiked the controls. Had trouble to 2, when I hit the trail later than I thought and was confused. I also missed the attack to 2 when coming from the top, and was one reentrant too far. 3 was fine along the hillside and then I went back over the hill to 4. I drifted too low and spent some time standing and looking around before climbing up.

After 4 I didn't make any more big mistakes. I was lower than I thought on 6, and I was higher than I meant to be on 9. On 11 I took the trail, which was a good choice for me, but I should have cut off the trail before the swamp and saved myself a few contours of climb. I think that left to 12 was better than right, looking at my splits vs. the men (who mostly went right). I was in 4th place in the men's standing at 14 :)

Very careful on controls 13-16 so as not to lost my head. Overly careful probably, but it felt nice to have a clean ending. The trail run seemed to take forever, but at the same time it was nice not to have to think too much!

trail run 15:42 [2] 1.82 km (8:39 / km) +126m 6:25 / km

Cool down with Alex and Hill.

Friday Jun 3, 2016 #

4 PM

trail run 17:00 [1] 1.59 km (10:40 / km) +2m 10:36 / km

Warmup for the Team Trials Sprint with Hill. Ran through the controls and did some strides.

Orienteering 14:50 [3] 3.2 km (4:38 / km) +40m 4:22 / km

Team Trials Sprint. Cautious in the beginning and despite the long pause I took at 2 to choose the route to 3 I went the wrong way (up). After that no mistakes or even hesitations. I caught Hill coming into 4 and we were close for the rest of the race. She certainly helped me push the pace! Was nervous beforehand and nice to see that I had to speed and the head to run a solid race!

One down, two to go!

trail run 20:00 [2]

Cool down first with Hill, and then with Alex and Hill around the pond.

Thursday Jun 2, 2016 #

4 PM

Orienteering 1:07:20 [1] 5.67 km (11:53 / km) +275m 9:34 / km

Some more Macedonia training. Parts of this forest are not terrible friendly.

Wednesday Jun 1, 2016 #

3 PM

Orienteering 55:00 [2] 5.0 km (11:00 / km)

Some Macedonia exploring with Greg, Cristina and Hill.

Monday May 30, 2016 #

6 PM

trail run 18:27 [2] 2.45 km (7:32 / km) +17m 7:17 / km

lifting/strength (rock gympa) 31:43 [2]

Sunday May 29, 2016 #

10 AM

trail run 19:33 intensity: (10:50 @1) + (8:43 @2) 3.37 km (5:48 / km) +18m 5:39 / km
ahr:127 max:142

Orienteering 19:00 intensity: (19 @1) + (1:03 @2) + (17:38 @3) 4.08 km (4:39 / km) +10m 4:36 / km
ahr:167 max:174

Some sprint training with Ross. Made one mistake that led to two more from 4-7, but then was back on track again. A long sprint, made longer by my mistakes, but super fun to run.
11 AM

trail run 8:37 intensity: (2:27 @1) + (6:10 @2) 1.29 km (6:42 / km) +31m 5:59 / km
ahr:130 max:140

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