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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Xena

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  O-training5 4:32:35 16.95(16:05) 27.29(9:59) 917
  Running4 2:20:13 13.52(10:22) 21.76(6:27) 276
  Yoga2 1:40:00
  Total10 8:32:48 30.48 49.05 1193

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

Note

Foot holding up well these couple days in the forest
10 AM

O-training 1:14:49 [3] 7.62 km (9:49 / km) +293m 8:14 / km
shoes: NB wt00

WCOC Pond Mtn Red course. Did not feel this one, unfortunately. Couldn't get myself to move fast or orienteer properly. Calves super tight and in pain. After fighting with myself for first half of the course I tried to push hard on the downhill to #9, and that was pretty much the only leg I'm proud of. Went around the hill to #12, saw Andis and Sergei G approaching from the top but they disappeared fast after that. When will I be able to keep up with these guys? Not today. Disappointed with my shitty performance and inability to snap out from a terrible mindset.

Next day while warming up Alex asked all of us what we think about just before starting a race. Clearing your mind to me is very important. I should have prepared my head better prior to going out on this course. I guess it was a painful but necessary reminder.
4 PM

O-training 26:32 [2] 2.36 km (11:16 / km) +82m 9:36 / km
shoes: Inov-8

Look-wide exercise on Pond Mtn, designed by Alex. Lunch was still very much not digested, so this was done at a very slow pace, which suited me just fine. This was an excellent training, very beneficial since many of us tend to look down at our feet or at our map instead of up and around. Sure, I tripped more but I found a great deal of useful information that I should be more aware of when oing normally. You don't have to absorb everything, just stuff that helps you get to where you need to go. This training teaches you to be more in tune with the environment instead of burying your face in the map. The goal would be to develop a more well-rounded relationship between you, map, and terrain.

O-training 27:35 [2] 2.29 km (12:03 / km) +72m 10:25 / km
shoes: Inov-8

Another short exercise, this time, Memory-O. It was almost the same course as I did for the Look-wide exercise, so I was familiar with some legs. Still, running legs from memory was good to practice; another way of getting yourself away from over-relying on the map and oing faster.

Saturday May 23, 2015 #

10 AM

O-training warm up/down 32:42 [2] 3.34 km (9:48 / km) +92m 8:37 / km
shoes: NB wt00

Setting streamers at Mtn Lakes. Nice weather, cool and sunny.
11 AM

O-training intervals 1:00:52 intensity: (20:00 @1) + (40:52 @4) 6.33 km (9:37 / km) +195m 8:20 / km
shoes: NB wt00

First exercise of the training camp consisted of four O-interval sections, done in group with varying start order with each interval. Group consisted of Alex, Hannah, Becky, Ethan, Misha, Evalin, and Peter. It was definitely beneficial to have people around to push you to go harder while also serving as distractions while you try to maintain focus. I felt good and orienteered well in these beautiful open woods and on this overly detailed map. Practiced selective reading of large features and letting go of control.
2 PM

Running warm up/down 10:33 [2] 1.3 km (8:07 / km) +82m 6:10 / km
shoes: NB wt00

After having a nice picnic on a lake beach we headed to Westmorland Sanctuary for the second training of the day. Warmed up with Hannah.

Running warm up/down 3:10 [2] 0.36 km (8:46 / km) +21m 6:48 / km
shoes: NB wt00

O-training 50:05 [3] 5.36 km (9:21 / km) +183m 7:59 / km
shoes: NB wt00

This was a middle type course designed by Greg on updated but unfinished map. The goal was to find flow and I did not succeed. Felt low on energy and made mistakes from the start. On uphills especially I felt that the loss of fitness from a month of not running. I tried to push myself on hilly route to #9 and totally went in the wrong direction after hitting #10; on map I was going back to 10 from 11, bah.. After that I couldn't get myself to move and head was not in the game. Lack of vegetation detail on this map and smaller rock features than expected left me frustrated. Right IT band seized up as well. Totally waisted towards the end and super hungry.

What to take away from this?
I'm getting better at simplifying details on maps that have too much detail but the opposite has proved more difficult and I had trust issues with this not fully finished map.
I should do something about this constantly being hungry thing.

Running warm up/down 5:22 [1] 0.62 km (8:37 / km) +20m 7:25 / km
shoes: NB wt00

Man, I even got made a wrong turn coming back to the parking lot. So out of it.

Friday May 22, 2015 #

Yoga 45:00 [1]

core

Note

Excited for the Memorial Day training camp this weekend! Much much Oing to be done! Back when I was in really poor physical shape I would hear Ali say, "going to play in the woods", and I would look at her sideways, thinking, "this is hard work, wth are you talking about". And now I truly appreciate the fact that I'm in decent shape and happy to be playing in the woods.

Thursday May 21, 2015 #

8 AM

Running (easy) 30:30 [2] 4.73 km (6:27 / km) +30m 6:15 / km
shoes: Nike Lunaracer 3

Wednesday May 20, 2015 #

8 AM

Running 44:05 [3] 7.19 km (6:08 / km) +62m 5:53 / km
shoes: Patagonia trail

Fartlek / trail intervals at FP on squishy trails (bunch of 30/30 and 60/60 sec ones). I really like doing speedwork on these, lots of ups and downs, and changes of direction; requires some agility. Starting to physically feel better running but pain in the foot is still present.

Tuesday May 19, 2015 #

Yoga 55:00 [1]

hips

Note

Bought tickets to WOC!

Monday May 18, 2015 #

7 AM

Running 46:33 intensity: (30:55 @2) + (15:38 @4) 7.56 km (6:09 / km) +61m 5:55 / km
shoes: Altra 1.5

Decided to go for run at FP this morning. It was 60s and cloudy, so I felt better running the one tempo loop (~15 min) on the squishy trails. Foot was sore upon waking and during the run.

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