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Attackpoint - performance and training tools for orienteering athletes

Training Log: Cristina

In the last 7 days:

activity # timemileskm+m
  Running4 2:15:02 13.45(10:02) 21.65(6:14) 285
  Orienteering3 1:58:49 5.76 9.27 10812c
  Cycling3 35:00 1.24 2.0
  Total7 4:48:51 20.45 32.91 39312c
  [1-5]7 4:47:41

Monday Apr 24 #


Fact: I'm running the second leg at 10Mila. Psyched. It's going to be awesome.

Fact: Also on my team is our neighbor Maiken and her mom Synnøve. We will be the most spirited of the NSK teams. It's going to be awesome.

Fact: Our club is paying approximately $4500 in entry fees for our *19* teams entered for 10Mila. It's going to be awesome.

Also a fact but not that interesting is that the training course I'm taking this week is going to leave me with little time for anything else. Tired Cristina alert (and probably Spike won't be hearing much from the bot).

Sunday Apr 23 #

9 AM

Running (dirt/road) 33:48 intensity: (15 @0) + (33:02 @1) + (31 @2) 5.47 km (6:11 / km) +30m 6:01 / km
ahr:135 max:152 shoes: Ron Swanson (Adidas Supernova

An easy run with Sam along the river to meet Lukas and Melissa in Bjølsen for some playground time. I think Sam believes me that Oslo is a great place to live but I don't think I made any progress in convincing her that she should move here.

Saturday Apr 22 #

11 AM

Running warm up/down 15:30 intensity: (13 @0) + (5:59 @1) + (9:18 @2) 2.46 km (6:18 / km) +24m 6:00 / km
ahr:145 max:164 shoes: Montalbano (O-Roc 280)

Orienteering race 59:13 intensity: (2:37 @1) + (8:10 @2) + (24:36 @3) + (22:30 @4) + (1:20 @5) 5.49 km (10:47 / km) +66m 10:10 / km
ahr:170 max:188 shoes: Montalbano (O-Roc 280)

Lørdagskjappen D21-A

I am very happy with a lot of my orienteering today. I really felt like I was reading the map well and able to keep moving, and in pretty tough terrain. Tons to be pleased with but unfortunately one spectacularly bad thing (=8 min on #4 due to a blown approach and failure to realize that I'd had a bad line) to be unpleased with.

Oh, and I tripped on a root in the run-in, face-planted, rolled, and lost 3 places between the last control and the finish. :-)



Friday Apr 21 #

Cycling 10:00 [2] 2.0 km (12.0 kph)

Took the bus downhill until there were available city bikes and then rode the rest of the way in with an honest pedal, just for fun.

Last day at Markedskraft. Given how much the people outside of the Oslo office seem to care that I'm here I suspect they won't much notice when I'm not here. Their loss.

Thursday Apr 20 #

9 AM

Running (road) 33:48 intensity: (15 @0) + (27:38 @1) + (5:55 @2) 6.04 km (5:36 / km)
ahr:137 max:156 shoes: Ron Swanson (Adidas Supernova

In to work, last time to this job! Not that the new commute run will be very different, but maybe I'll be more excited to do it and get to work?
6 PM

Orienteering 44:36 intensity: (10 @0) + (13:44 @1) + (29:08 @2) + (1:28 @3) + (2 @4) + (4 @5) **** 3.77 km (11:50 / km) +42m 11:12 / km
ahr:147 max:189 12c shoes: Montalbano (O-Roc 280)

7-70 training from Kollbanen, contour-only map. Needed to have more idiot-proof routing on a few but otherwise felt good. Not my legs, though, they were really tired.

Cycling warm up/down 10:00 [2]

Wednesday Apr 19 #

3 PM

Running (road/dirt) 51:56 intensity: (17 @0) + (31:15 @1) + (19:24 @2) + (1:00 @3) 7.67 km (6:46 / km) +231m 5:53 / km
ahr:143 max:170 shoes: Ron Swanson (Adidas Supernova

Home from work along the river. Last time from this particular job! Legs were toast. Nice day.
5 PM

Cycling 15:00 [2]

To/from Løp & Lek with honest pedaling.

Orienteering 15:00 [1]
shoes: Eton & Eccles (O-Roc 280)

Løp & Lek, mostly giving kids high fives.

Løp & Lek is our club's offering for kids 8-12. This year I'm helping coach the 2009 (youngest) group with the two parent coaches. It seems like a great opportunity to get involved a bit more with O development and also to get my required practical hours for the Trener1 certification. We have training for the LOL group for 75 minutes on Wednesday evenings in the spring and fall, with all of the ages meeting at the same place but working just with their year.

We had a modest showing for 2009ers yesterday, I think it was 11 kids. We did some icebreaker warmup activities, a terrain/obstacle run, and then we went over the easiest course in groups before sending the kids out (with parents). Many of the kids had been orienteering before and it seemed like all the parents were fairly capable, so the course was no problem.

We finished up with something that seems pretty popular here, a "rakettløype" which I'm not sure has an American name (or at least I'm unaware... certainly never heard rocket-course or anything like that). Basically you set a short streamered route with some e-punches and the kids run it as fast as they can, often repeatedly to try to break their time. I guess it's like the string-o courses we sometimes have with e-punch except fewer punches and more running. And you can make it exciting/more interesting by adding obstacles along the way.

The evening seemed like a success although I think it's tough with 8 year olds to feel like you're getting through to them at all. We'll see how it goes over the next couple of months!

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