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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jan 14, 2006:

activity # timemileskm+mload
  Mapping1 3:00:00180.0
  Orienteering1 2:15:23 6.46(20:57) 10.4(13:01) 48013 /24c54%509.0
  Running3 1:49:50 7.58 12.2 55308.3
  Strength/Core2 38:0038.0
  Total5 7:43:13 14.04 22.6 53513 /24c54%1035.4
averages - sleep:6.5

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Saturday Jan 14, 2006 #

Orienteering race 1:42:53 [4] **** 7.52 km (13:41 / km) +360m 11:02 / km
spiked:6/12c shoes: Integrators (Red)

Anza-Borrego Desert O Fest, Day 1 Red. Map. Okay day. All my errors were similar, so at least I wasn't screwing everything up, just one thing. Many times. No problems with cacti. Overall, I did do well with my first goal of knowing which way to go out of the controls. More on this further up.

Suzanne was top female with ~82, Sharon right behind me with ~105. Top dude around 66. Tough terrain today, but that's a big gap.

Orienteering race 32:30 [3] *** 2.88 km (11:17 / km) +120m 9:20 / km
ahr:179 max:187 spiked:7/12c shoes: Integrators (Red)

Afternoon Sprint. Map. Legs were trashed from the morning, but that's not the primary reason that this was a pretty piss poor run. Definitely not clean. Rather silly map reading errors on 2 and 8, and a smaller "communal error" on 10. A more technical sprint than some past ones. Heck, a more technical course than any ALTOS advanced course. ;-) I wasn't too thrilled with this, but my mistakes were of the "just not paying attention" variety.

Strength/Core (stretching) 10:00 [1]

Did some Yoga-influenced stretching in my tent. I think they really helped me feel better on Sunday. At least, no real soreness, just tiredness.

Friday Jan 13, 2006 #

Note
slept:9.0

Slept forever last night, but still exhausted when I got up. Maybe I'll sleep on the plane to SD. Reminder of my goals/plans for the weekend:

1. No directional errors going out of the control. This is prevented by really knowing which I'm going to go before I get to the control.

2. Smooth long leg execution. I can do this by simplifying the map and sticking with an initital decision.

3. Clean sprint race. I guess I just have to concentrate and do it. ;-)

Thursday Jan 12, 2006 #

Running (road) 35:00 [2] 5.8 km (6:02 / km) +30m 5:53 / km
ahr:162 max:180 slept:6.0 shoes: Kayano XI - white

Easy run, east loop on base. Felt like I was dragging. Could be something to do with how friggin' hungry I was all afternoon, which is ridiculous given how much I've eaten the past 24 hours, and how little I did yesterday. Probably sleep related.

Strength/Core (lifting + stretching) 28:00 [1]
ahr:139 max:170

Upper body, thorough leg stretches between exercises.

Wednesday Jan 11, 2006 #

Note
slept:4.0 (rest day)

Busy day, what with a test *and* an extra "free" "we feel like you've been jipped" "prove that you don't suck" simulator mission. Rather than squeeze something in when I'm exhausted, taking it easy before the weekend.

Tuesday Jan 10, 2006 #

Running (road) 23:50 [4] 5.0 km (4:46 / km) +15m 4:42 / km
ahr:179 max:196 slept:5.0 (sick) shoes: Kayano XI - white

Shitty day. Ran hard.

Running (road) 10:00 [2] 1.4 km (7:09 / km) +10m 6:54 / km
ahr:165 max:172 shoes: Kayano XI - white

Trotted the rest of the way home. A little calmer, but with a very sore jaw. (Was I that tense?!)

Monday Jan 9, 2006 #

Running (terrain) 41:00 [3]
ahr:175 max:197 slept:5.0 (sick) shoes: Integrators (Red)

Had a bit of daylight left after class, so I ran over in this itsy bitsy piece of woods on base, just a 3 min jog from my door. Turns out it's designated an "archery hunting area". Didn't think anyhting would actually be hunted in that little patch of woods, but I stumbled on a very fresh coyote! Not sure what's up with that.

Did a variation of Mal's suggested 15-15-15 intervals. I did 3 sets of 5x(15 sec very hard/15 sec easy). First set in regular woods, second on soft pine needle floor, and third up and down a loose sandy/rocky hill. It will take some practice before I can do 15-15-15 at full speed in rough terrain, not just because of fitness but because it's scary. This was supposed to be easier to ease into it, and because I'm still sick, but my legs were still pretty tired on the run back.

Best O news of the week - Mr. Captain Navigator Scheduler dude is nice, unlike those mean civilian types, and after a quick chat my Fri afternoon is clear and I'm set to go to the meet this weekend. Phew.

Sunday Jan 8, 2006 #

Mapping 3:00:00 [1] ***
slept:10.0 (sick)

Decided to consider logging mapping, since it also serves as valuable training and would like to keep track of how much of it I do. Besides, I saw Eric doing it, figured it was a good idea. ;-)

I'm not going to count mapping for total training hours. So maybe I'll just make a note when I do it instead. We'll see.

Spent the afternoon on the nw corner of Burns Park.

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