Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: marie

In the 7 days ending Apr 20, 2010:

activity	#	time	miles		km		+m
orienteering	2	4:18:06	16.18	(15:57)	26.04	(9:55)	805	43 /	76c	56%
zumba	2	2:00:00
pilates	2	1:40:00
walk	3	1:20:00
trail run	2	1:16:13	9.14	(8:20)	14.71	(5:11)	133
run	2	26:49	2.57	(10:25)	4.14	(6:28)	105
bike	2	20:00
Total	6	11:21:08	27.9		44.89		1043	43 /	76c	56%

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Tuesday Apr 20, 2010 #

bike 10:00 [1]
(sick)

ugh, woke up with sore throat and stuffy nose. allergies? infection?

still headed out for pilates this beautiful morning..

C • me too! 5

pilates 50:00 [2]
(sick)

felt good stretching out the legs

Monday Apr 19, 2010 #

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

figured it would be a nice way to loosen up my (after the weekend) stiff legs

still pain in my left knee, hopefully just a bit overstrained. icing it.

Sunday Apr 18, 2010 #

run warm up/down 13:44 [2] 2.02 km (6:47 / km) +77m 5:42 / km

orienteering 45:17 [4] *** 4.7 km (9:38 / km) +195m 7:59 / km
spiked:13/19c

Fun course! Did well on the first 8 controls(!). Saw Erin & Joe on and off, they started 2 & 1 min ahead of me. Tough climb up to 9, maybe I was exhausted, didn't realize I was standing right by the control reading my map. Did an extra loop right, in the green before catching 10. With Erin & Joe again to 11. More people. Chose to go by the brook but there wasn't really any white next to it so ended up wading in it. Favorite leg: 12-13 beautiful! Could have done better going to 14. 15 & 16, nice (forgot to hit the FR lap on 15). Messed up 17, Erin caught me again. Running out of 18 I was planing to go to the trail, but it was too nice to run up there, I kept going oops.. missed the trail and did a long turn before getting to 19.

FR 5.496 km

walk warm up/down (hike) 30:00 [1]

Up up, up. Gorgeous terrain. Realized I have a thing for bare rock, those grey spots on the map, don't know just like them.

orienteering (C) 17:15 [4] *** 2.14 km (8:03 / km) +87m 6:41 / km

Got teamed up with Ken.
Started out with the "hard" loop C. Tough finding a good way down those cliffs, pretty soon Ethan & Joe were catching up, E navigating, J a bit behind, E would point out the control to J (I didn't know but they were on the same team).

orienteering (B) 20:19 [4] *** 2.15 km (9:28 / km) +60m 8:18 / km

Major problems with 3rd. Fast down the hill. Think I was pretty close, just looking in the reentrant though. Went back and forth. After a while Ethan saved me.

orienteering (A) 17:36 [4] *** 2.24 km (7:51 / km) +66m 6:51 / km

Saved the "easy" loop for last. But while I was pretty tired by now it didn't seem all that easy, a lot of climb, a lot of rocks, a lot of brush..
We finished 3rd :-)
Again, an awesome training session! Lots of fun.

trail run warm up/down 12:45 [1] 1.85 km (6:53 / km) +20m 6:32 / km

Down the hill with Becky

Guess I didn't fuel my body properly for this kind of work. By the end of the relay legs started cramping. And on my way home in the car I was feeling a bit nauseous, really weak by the time we were home.. Mike & I managed to whip up a delicious dinner in about 15min after we walked in the door; grilled chicken patties & pasta salad - that's what I needed, felt much better after eating!

Relay B - Splits

Relay A - Splits

Relay C - Splits

Middle - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2

run 7:06 [1] 1.22 km (5:50 / km) +10m 5:36 / km

Warm up jog to start with Becky, adoring the beautiful nature!

orienteering (line-o) 22:41 [2] *** 1.76 km (12:54 / km) +93m 10:12 / km

I really took my time for this exercise, great introduction to the area, my first time in Harriman - love it!

orienteering (control pick) 31:45 [2] *** 1.7 km (18:41 / km) +58m 15:57 / km
spiked:6/17c

Kept taking my time and getting stuck in the green..
FR 3.08 km

orienteering (contour) 5:45 [2] *** 0.62 km (9:21 / km) +6m 8:55 / km

good practise

orienteering (control pick & cool down) 25:51 [3] *** 3.29 km (7:52 / km) +90m 6:55 / km
spiked:6/16c

control pick 1.1 km + cool down: had to do a loop in the cool pinehill by the water

run warm up/down 5:59 [2] 0.9 km (6:38 / km) +18m 6:02 / km

Jog over to the interval start, passed a beaver dam and I saw a gnawed tree

orienteering intervals 1:11:37 *** 7.45 km (9:37 / km) +150m 8:44 / km
spiked:18/24c

It's fun running fast through the woods! But going full speed on rocky grounds could end up bad, the thought crossed my mind, one misstep and you would fall on your face.

Friday Apr 16, 2010 #

Note
(rest day)

minor pains in left hamstring + knee. don't know if that qualifies to be "broken" but apperently I am a member of the New Haven Invalids. Looking forward to this weekend's training camp!

Thursday Apr 15, 2010 #

bike 10:00 [1]

to & from the gym

pilates 50:00 [2]

walk 25:00 [1]

to & from the gym

zumba 1:00:00 [3]

Siobhan joined us again :-)

Wednesday Apr 14, 2010 #

trail run (warm up) 20:16 [3] 4.15 km (4:53 / km) +43m 4:39 / km

Boris is back. Running company is key. A pretty speedy warm up around Maltby lakes.

trail run intervals 26:00 5.7 km (4:34 / km) +60m 4:20 / km

4 x 4min with 2,5min rest
I definitely pushed harder than I would have done on my own. Felt a bit dead after the first one.
distances
1.12
1.08
1.09
1.06

trail run (cool down) 17:12 [2] 3.01 km (5:43 / km) +10m 5:37 / km

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