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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jun 24, 2006:

activity # timemileskm+mload
  Running5 2:49:11 17.34(9:45) 27.91(6:04)392.1
  Orienteering1 1:30:17 2.42 3.9 11024c226.1
  Strength/Core3 35:0035.0
  Total5 4:54:28 19.76 31.81 11024c653.3
averages - sleep:6.6

» now

Saturday Jun 24, 2006 #

Running warm up/down 15:00 [2] 1.43 mi (10:29 / mi)
slept:6.0 shoes: Jalas

Warm up before the course and jogging over to the trail-O after the run.

Strength/Core (stretching) 15:00 [1]

Some light stretching after warming up, and then a more thorough stretch before sleepy-time.

Orienteering race 45:17 [4] *** 3.9 km (11:37 / km) +110m 10:11 / km
ahr:191 max:203 11c shoes: Jalas

Red middle distance. I wasn't feeling quite as perky this morning, but I think that has something to do with the fact that I've been running so much at night. I need to get my legs used to moving in the morning again.

I had everything ready to go plenty early, got Joe, Ben and Paul set at registration and off on the orange, and had time to warm up, stretch, relax, focus, etc. Started slowly and carefuly reading the map, just as planned. I dropped too low while crossing the reentrant just before the first control and it cost me ~2 min to figure out what happened and get back. A little frustrating to make a mistake right off the bat, especially on a not particularly tricky leg. Put it behind me and pressed.

I was sort of cautious on the next leg, which is good because the map around the control was sketch, vegetation-wise. Another ~2 min loss on the third as I really failed to read the larger area of the map (as in, I was focused on the characteristics of the control circle, and not the 200m before getting there, so I was 150m off and couldn't figure out why the control wasn't there). The next few controls were quick and fast, and I felt like I was focusing really well. Think I even won the split to 4 (beating all the guys!).

Had a little trouble on the last few on the bland hillside (exactly what I was afraid of about this map) but nothing too crazy. Mostly I failed to notice the "8m" qualifier next to the "rootstock/stump" clue, so I was looking for a rootstock and kept seeing this tree with a control next to it, thinking it couldn't be mine. It was mine, it was just that an 8m stump looks a lot like a tree. Definitely time lost there. Finished strong and, much to my surprise, first in F21.

I came in and was sort of focused on those 2 min errors and thought of the run as really mediocre. But actually, it was pretty good - focused well, didn't run faster than I needed to, almost always reading all the important features on the map. Still need to work on looking at a bit of the bigger picture. Some of those later controls would have been easier had I paid attention to the road at the bottom of the hill. >Six minutes of error over a 45 minute course is probably on the positive side of the median amount of error, though it felt like a lot.

Fun course! Good running, great views and mildly interesting legs. And, of course, quite flat by BAOC standards. And all three of the boys enjoyed themselves and finished their courses! A successful day.

Orienteering (trail-O) 45:00 [1] ***

Trail O at Spooner Lake. I'd never done Trail-O before. I expected it to be tough, and it was. Good practice, I think. (I got most of them wrong.)

Friday Jun 23, 2006 #

Running (trail) 22:00 [2] 2.32 mi (9:29 / mi)
slept:6.0 shoes: Asics Trail

Arrived at Fallen Leaf with Joe early enough to sneak in a quick run before it got dark. Would have gone longer, but Joe threatened to leave for dinner without me. Totally gorgeous out there. Felt really good, too. Altitude? What altitude? At least, that's how it felt.

Thursday Jun 22, 2006 #

slept:7.0 (rest day)

Travel day to SFO! Very stressful afternoon at work as I discovered (and then tried to resolve) a major problem - some paperwork got mixed up and now the AF is trying to send me to Valdosta, GA for my next assignment rather than Tucson, AZ. Big difference. And no thank you. Just thinking about moving back to AZ motivates me to train. Valdosta? Good god. And all because someone got confused.

Anyhoo, for directly O-related content, my (now EDITED) goals for the weekend:

Taking a cue from TJOC, I'll treat these events as Lans-O exercises. My goal is to run slowly enough that I can keep moving and work on simplifying the map to basic features. That should really be the goal every time I orienteer, so I don't think that's a very good goal. Except I really mean it when I want to cut out hesitation time. I tend to either move fast or stop/walk really slowly. So the idea this weekend is to work on moving a lot more slowly, but to keep moving.

I feel like I'm having trouble outlining any clear goals or things to work on. That seems kind of vague above. Any ideas?

From the start list it doesn't seem like there are many people that I usually see at A-meets, so none of the regulars against which I can compare. That makes it a good event not to worry about speed. Spooner Lake was the site of my first A meet, in 2003, when I failed to break *20* min/km. Let's see how much I've improved...

Wednesday Jun 21, 2006 #

Running warm up/down (road) 30:00 [2] 2.86 mi (10:29 / mi)
shoes: Kayano XI - grey

I was smart today - snacked for lunch, then ate a quick lunner/dinch after work and *before* flying, so that I was ready to run when I got back home. Still not enough hours in the day, but at least I got the run in. Need to pack for Tahoe! Ack! And yay!

Did ~15 min warmup, then 2x1 mile w/ 1 min easy, then back easy. Not too bad out tonight, about 82 and not as humid, though fairly windy.

Running intervals (road) 15:11 [4] 2.0 mi (7:35 / mi)
ahr:193 max:200 slept:6.0 shoes: Kayano XI - grey

2x1 mile. Was supposed to be "tempo". Whoops.

First mile, into the wind, in 7:40, and it felt fairly easy. 188 avg, 196 max. Followed by 1 min easy jogging. Second mile, wind at my back, in 7:30. Felt a lot harder, but not dying at the end. 195 avg, 200 max.

Tuesday Jun 20, 2006 #


Well, I can't keep up days like this one if I want to have time to do lots of training. Long day at work, then up to KBAZ for a flying lesson, then had to buy groceries so that I could eat dinner, and then it was past my bed time!

I did squeeze in some time before sleep to study the Spooner Lake map from 2003 in preparation for this weekend. It scares me, probably because my memories of it are not good (first A meet, pretty disastrous). I probably need to think about positive results to keep from being nervous. Mostly, the problem is that I look at the two long legs on the map and *still* wonder how to execute the legs. If I'm looking at them now and panicking, I can't believe that I even found those controls the first time. Ah well, I have to remember that things usually are much more clear for me once I actually get on the map and *have* to navigate.

Monday Jun 19, 2006 #

Running (road/grass) 40:00 [2] 4.21 mi (9:30 / mi)
slept:6.0 shoes: Kayano XI - grey

I didn't think I'd feel up for a run today after yesterday + not good sleep, so I'd planned on swimming. But as I was getting ready to go swimming I really didn't feel like swimming. I felt like running. I figure that if I feel like running instead of swimming, I should definitely run. So I did. And it was good.

Still pretty gross at 9:30pm, "heat index" about 90F, but actual temp only 85. Nonetheless, pleasant compared to walking around in the midday sun in a flight suit.

Weight reading this morning obviously temporary. Doing well getting hydrated during the day, but late night runs make it tough to have juicy cells in the morning.

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

Sunday Jun 18, 2006 #

Running warm up/down (road) 39:12 [2] 3.27 mi (11:59 / mi)
slept:9.5 shoes: Kayano XI - grey

Warmup and cooldown (very very slowly) plus recoveries. All on the east perimeter road. Pretty warm and muggy considering it was almost midnight. No moon (yet) and remembered my headlamp...but forgot my glasses. So I was still staring at the ground intently for the last 10-15s of each interval.

Running intervals (road) 7:48 [5] 1.25 mi (6:14 / mi)
max:196 shoes: Kayano XI - grey

5x 1/4 mile repititions. I was shooting for 96-97... little quick on the middle ones, which would explain why the last one was so very painful. Dinner didn't help, either. Ran a full 1/4 mile recovery after each, with some walking.

splits: 96, 94, 91, 91, 96

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

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