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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jan 24, 2010:

activity # timemileskm+mload
  Orienteering10 8:19:56 16.34 26.3 2009 /146c6%1199.1
  Running4 25:0025.0
  Climbing1 20:0020.0
  Total11 9:04:56 16.34 26.3 2009 /146c6%1244.1

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Sunday Jan 24, 2010 #

12 AM

Note

Two race reports so far from last night's Team fundraiser Chase the Sun Trail Run:

Joyce
Elaine

Sounds like they really had fun (that's also what it seemed like at the race :-) and that we should totally do it again.

And now, the blog post.
10 AM

Running warm up/down 5:00 [1]
shoes: Rory (inov8 X-Talon 212)

Orienteering race 1:00:01 [3] *** 6.4 km (9:23 / km)
16c shoes: Rory (inov8 X-Talon 212)

31 Day Challenge - Day 24

Ironwood 2-day - Day 2 Red.

A sloppy day. Physical fatigue ---> mental fatigue ---> loss of concentration ---> sloppy orienteering. There are two ways to combat this: 1) get stronger physically and be well rested before the times when it really matters, and b) recognize the fatigue and learn to change the strategy when I need to.

The course today took us through the flat stuff like yesterday's course, then a bit through the rocky hills, then again in the flat stuff. That meant that you had to change gears twice. I failed. All it would take, I think, is to take a few breaths, look at the leg and what it requires (rather than "just go straight"), and then go. Not so hard to do, just have to do it. The last section I managed to change appropriately, but by that point I had turned off my brain. I consider myself lucky to have made it through the last loop without any "oh shit, where am I?" moments.

I also had more cholla run-ins than ever before on an orienteering course. In fact, I think I was cholla'd more times today than on all previous orienteering courses combined. I lost count. It was awesome.

Despite all this, I did have fun. Today's course was a nice change from yesterday, and I really like how Leif mixed up the flat stuff and the hills.

Saturday Jan 23, 2010 #

10 AM

Running warm up/down 10:00 [1]
shoes: Rory (inov8 X-Talon 212)

Orienteering 1:04:49 [3] *** 7.7 km (8:25 / km)
ahr:170 max:187 15c shoes: Rory (inov8 X-Talon 212)

31 Day Challenge - Day 23

Ironwood 2-Day, Day 1.

Good mental warmup, focus on concentration. A good start, high concentration from the get-go, and solid for most of the course. Biggest lapse at 6 where I kept track of where I was, expected the trail next, never saw it, and ran much further than I should have allowed myself to do. I had a few smaller missteps, but a good run overall.

QR
4 PM

Note

In the afternoon we hosted the first annual Chase the Sun Trail Run. Same place as the O, so the logistics were simple. Also, we only had 13 runners (including Valerie) so it was hardly a madhouse. It was, however, a success, in that everyone seemed to enjoy themselves very much, and we earned a little cash for the team.

Friday Jan 22, 2010 #

4 PM

Orienteering 15:00 [1] ***
1c (rest day) shoes: Luke (inov8 Terroc 308)

31 Day Challenge - Day 22

Perhaps against better judgement we made the drive up Redington Road and out to Chimney Rock. Max had set a course out there for day/night use, but the storm ("the worst in 17 years") scared away most people and caused Max to nix the night portion. A good call, as you wouldn't want to get stuck on that map in the sleet/snow and then find yourself stuck on the road behind a flooded wash trying to get back into Tucson...

Went out with Melissa, Boris, and Kat for a very easy walk on the map. A rest day and a chance to see some neat rocks. Didn't get as far as Chimney Rock, though.

Thursday Jan 21, 2010 #

9 AM

Orienteering 1:27:36 intensity: (17:36 @1) + (30:00 @2) + (25:00 @3) + (15:00 @4) ***
16c shoes: Rory (inov8 X-Talon 212)

31 Day Challenge - Day 21

Otervalls at Catalina State Park, designed by Raffi. Four controls on 1:10 with an line-o rest, then 4 at 1:5, repeat.

A bit stormy out but only a little rain (and a lot of wind). Did these with Boris, who gave me a head start (1-2 minutes) on each set of 4 controls. It was good training for me, not just for the intervals, but because it helped me calibrate how fast I could go and still orienteer successfully. A few times, trying hard just to go fast and stay ahead of him, I was definitely outrunning my navigation. But on the last one (for instance) when I was more careful and let my nav dictate my speed (as I should), I managed to stay ahead.

Tough map for otervalls - pretty scruffy terrain with lots of rocks underfoot.
3 PM

Orienteering 40:00 [3] *** 4.8 km (8:20 / km)
14c shoes: Rory (inov8 X-Talon 212)

Training race at Arthur Pack. Still no torrential rain, though still windy.

It's so great to run here when things click, which they did for most of the course. I lost ~2 min on one leg when I mistook a small trail-ish thing for a mapped trail. Really should have used more than just 'cross the trail' for distance. Most of the course I was very successfully looking ahead to each feature I needed to run to. It was awesome! Lots of fun.

Wednesday Jan 20, 2010 #

10 AM

Running warm up/down 5:00 [1]
shoes: Luke (inov8 Terroc 308)

Warming up a tiny bit before the training at Kentucky Camp.

Orienteering 1:02:00 [3] *** 7.4 km (8:23 / km) +200m 7:23 / km
spiked:9/11c shoes: Luke (inov8 Terroc 308)

31 Day Challenge - Day 20

Relay training at Kentucky Camp, set by Boris. This was a forked, mass-start training course. Unfortunately, because of the weather forecast, we had a small showing. There was still a bit of interaction for those of us who were there. A very nice course by Boris, advertised as 5km/1:10000, roads and trails removed from the map. When I finished I commented that it was the longest 5km I'd done in a very long time. Eric finished shortly thereafter (he started many minutes back) and said basically the same thing. At that point we all agreed that it was actually 7.5km/1:15000. I felt much better about myself after that. Boris managed to get me to run hard for a longer course than I would have had he actually told us about the length ahead of time. ;-)

QR
2 PM

Orienteering 47:00 [2] ***
5c shoes: Luke (inov8 Terroc 308)

Route choice exercise at Box Canyon.

I partnered up with Mike M. and Kevin T. It was often surprising how similar or different the route choices were, as opposed to how we had thought they'd be. Took one ridiculous route choice at the end because it just looked like fun running. And it was, until I had to run uphill, at which point I realized that being tired makes running uphill less fun.

Another very nice day of orienteering. If you're not here, you're missing out!
8 PM

Climbing 20:00 [1]

Climbing at Rocks and Ropes with Boris, Kat, and Linda. Managed a few easy routes before I was ready for bed. :-) Long day!

Tuesday Jan 19, 2010 #

9 AM

Orienteering 35:00 [1] ***
24c shoes: Rory (inov8 X-Talon 212)

Jogging around the Track-O at Sweetwater.
2 PM

Running warm up/down 5:00 [1]
shoes: Rory (inov8 X-Talon 212)

Orienteering 54:00 [2] ***
16c shoes: Rory (inov8 X-Talon 212)

31 Day Challenge - Day 19

Window-O at Arthur Pack. Rain stayed away, for the most part, but tomorrow is likely to be a different story.

Monday Jan 18, 2010 #

Orienteering 34:30 intensity: (15:00 @1) + (19:30 @2) ***
28c shoes: Needs a name (2140)

31 Day Challenge - Day 18

Night-O control-picky sprint type course on the U of A map, drawn by Boris. We jogged the course in the evening and followed it up with dinner on University.

We came back a day early from Anza-Borrego, arriving in Tucson very late last night. No regrets, though I'm sure the Borrego/Lamb would have been fun.

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