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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Feb 26, 2012:

activity # timemileskm+mload
  Orienteering8 9:16:39 27.4 44.1 527127c1054.3
  Running5 2:09:08 8.68 13.98 200182.1
  Stretching/Yoga1 12:0012.0
  Total10 11:37:47 36.09 58.08 727127c1248.4
  [1-5]10 11:30:41
averages - sleep:7.3

» now

Sunday Feb 26, 2012 #

8 AM

Running (road) 57:29 intensity: (39 @0) + (30:11 @1) + (25:29 @2) + (1:10 @3) 9.34 km (6:09 / km) +88m 5:53 / km
ahr:147 max:176 slept:6.5 shoes: Dorothy (X-Talon 190)

Morningjog along the Atlantic before flying back to Oslo. Felt pretty good just to go run. Views weren't too shabby, either. Also took a detour to find a geocache, just for giggles. And a second detour to not find one.

It seems I managed to survive the week+ of training without breaking anything (the pain that I thought was an itis on the bottom of my foot was just perfectly placed bruising... go figure) which is super encouraging. When I left Oslo it was still a winter wonderland, but on the way home there were lots of bare patches showing! And it's supposed to hit 10C on Tuesday! I was enjoying winter but I don't want it half-assed. If spring is going to make an early appearance then I hope it does it Chuck Norris style so I can do lots of terrain work.

Thanks to everyone who gave me training advice earlier in the week. The suggestions I tried were quite helpful and I'm eager to work more on them. It'll take a lot of practice to get my groove back and to make it way groovier than it ever was, but at least now I feel like it's possible. But first, back to 'work' work...

Saturday Feb 25, 2012 #

10 AM

Running warm up/down 12:00 intensity: (5:00 @1) + (7:00 @2)
shoes: Dorothy (X-Talon 190)

Orienteering race 1:48:59 [3] *** 11.7 km (9:19 / km) +330m 8:10 / km
28c shoes: Dorothy (X-Talon 190)

XIII MOC WRE long distance. map

Not a bad day. I thought the course was really fun, and there were a lot of times when I felt like I was really orienteering (especially 7-17, my favorite section). I did get pretty tired towards the end and I thought it was odd that there was no opportunity to drink until about the 18th control. But the woods were v. nice and there was a good variety of challenges. Good times.

I had a few smaller mistakes of the 'got to the circle okay' variety and a couple of bigger ones (22, 24) of the "oh whoops, I totally just ran up/down the wrong hill" variety, and a silly route towards 4. But, no major disasters and a lot of good going.

Glad to end the Portugal trip with a decent run - heading back to (snowy?) Oslo tomorrow morning.

Running warm up/down 10:00 [1]
shoes: Dorothy (X-Talon 190)

Very, very slowly...
10 PM


I really enjoyed this trip. The only other time I've been to Portugal was on a road trip when we lived in England, over two decades ago. I don't remember much. So, here are some Portugal notes:

- the HI hostel in Viseu was adequate. the cheapness made up for the inconsistent hot water, meager breakfast offerings, and broken internet
- Aveiro seems like a neat city, though my view may be skewed by some Carnival action.
- the RE busses were a very pleasant way to travel
- Portugal may beat France in the 'no hablo Ingles' category. However, every time I ask someone if they speak or understand Spanish they say no, so I speak to them in Spanish anyway and they magically understand. And the response is generally comprehensible, sometimes with a little clarification. As my Spanish is about a thousand times better than my French this makes me more functional in Portugal.
- If I were not already aware that my name 'must be Portuguese' I would certainly be aware of it now. Every time someone commented on my name, or just assumed that I was Portuguese because of it, I would reply, "la familia de mi papá viene de Asturias' and they would nod as if that were a valid explanation for why I may be the only person in the universe named "Cristina Luis" who isn't from Portugal or Brazil. Also, they say "Luis" funny.

Orienteering specific:
- Next time I do something like this I will try to get involved in advance and see if we can't have some more formally prepared/planned trainings. It was great to have maps and flags in the woods, but each time it was just "okay, here we are, one hour, go!"
- This was one of the first times I've been to a big(ish) European event without a posse of Americans. It's a bit lonely! I theoretically know several people at these things, but not very well. And everyone has their own group/club. Sam and Ross should really get Linné to plan their schedule around mine.

Friday Feb 24, 2012 #

10 AM

Orienteering 40:35 intensity: (10:00 @1) + (30:35 @2) *** 3.83 km (10:37 / km) +19m 10:21 / km
9c slept:7.5 shoes: Dorothy (X-Talon 190)

Morning trainng at Pedrogão, north of where we were last night. Just wanted to do a short, easy training before tomorrow.

Running warm up/down 10:34 [1] 1.44 km (7:21 / km) +23m 6:48 / km
shoes: Dorothy (X-Talon 190)

12 PM


Apparently when I'm concentrating I do the thing my dad does, sticking my tongue out just a bit.

Thursday Feb 23, 2012 #

11 AM

Orienteering 1:01:16 intensity: (10 @0) + (13:24 @1) + (47:42 @2) **** 5.85 km (10:28 / km) +21m 10:17 / km
ahr:152 max:171 10c slept:6.5 shoes: Molly (O-Roc 280)

Morning training at Quiaios. QR Didn't sleep well last night, also feeling tired and dehydrated. Terrain was junkier today than yesterday, though the guys didn't seem to notice. I guess almost everything is fast and smooth compared to Oslo.

Set out to continue working lines as well as verbalizing AP before running each leg. This was good. I think I often *think* I have an AP picked out, but really I've just got a plan to get near the control. Actually saying it out loud is like having to verbalize a checklist response on the airplane. It's a lot harder to dismiss it if you have to actually say it. (Okay, it's a bit different because there's no one relying on my checklist completion in order to safely fly a large airplane at 500AGL, but mentally it seems to have the same effect).

I was very discouraged at the first control when I got to the depression and there was no flag - I couldn't believe that I'd been so careful and still muffed it. And if I had missed it then I had no idea what was going on. So I went back and did it again with a different approach. Still no flag, so by then I figured I was right and it was missing (or hiding?). GPS seems to confirm that I was there both times, phew.

Only sketchy one was 7 where I just aimed for the giant reentrant that owned the small control feature one. I guess that was an attackzone rather than an attackpoint. I often do this, I think it's often okay, but maybe I should do it less?

Good news: congestion almost gone! I'm consistently able to breath through both nostrils and my head does not hurt.
Bad news: left plantar fascia and heel are a bit sore. Stretched foot a lot before running and wore the beefier pair of shoes w/ an extra insole. Feels okay running, hopefully I can keep it happy.
6 PM

Orienteering 48:53 intensity: (36 @0) + (31:59 @1) + (16:18 @2) ***** 3.59 km (13:37 / km) +40m 12:54 / km
ahr:135 max:171 9c shoes: Molly (O-Roc 280)

Night training on Pedrogão. QR I didn't stay out long because the woods creepily kept smelling like poop and there were weird things reflecting back at me. When I got to the car three of the guys were already back, I think they were freaked out too.

As for the orienteering, it was tough to pick really safe routes for night. Staying on top didn't work as well as last night, hills were more diffuse. Made a lovely parallel error on the second leg that I think would have been prevented by more direction control. Given my tired state today I think a short session to reinforce how careful you have to be in this stuff was good.

Wednesday Feb 22, 2012 #


DOMA is all up to date now with QRs and drawn routes. Comments after night-o.
12 PM

Orienteering 1:00:42 intensity: (19 @0) + (12:02 @1) + (48:21 @2) *** 6.32 km (9:36 / km) +3m 9:35 / km
ahr:155 max:173 27c slept:8.0 shoes: Dorothy (X-Talon 190)

Morning training at Lagoa das Braças. Moved to the coast and its dunes. Very nice stuff. QR

Followed Becks' suggestion to visualize and then run a good line between controls. This was good, forced me to really think about making the leg work instead of just going straight, tempting as that is in flat terrain. Tried to use the tops of the hills but I can do more. Also, need to be more careful about direction from attackpoint.

I love this kind of terrain - the ground is covered in needles and soft, and there are no cliffs! I especially love that there are no cliffs. I smiled often, for ndobbs.
7 PM

Orienteering 1:03:14 intensity: (22 @0) + (18:22 @1) + (44:30 @2) **** 6.06 km (10:26 / km) +1m 10:25 / km
ahr:150 max:174 8c shoes: Dorothy (X-Talon 190)

Night training at Praia da Vieira. QR

Less congested but head hurt. Legs feel pretty good, though!

Planned to do the same as in the morning. On the way to my second control I bumped into Simen who claimed he had no idea where he was. I thought I knew where we were so we headed off together. It was quickly clear that I was wrong. We didn't have a lot of time so we decided to just bail to the next road, skip to the third control, and stick together for the rest of the session. This was good. We talked about each leg before we ran and then talked about what we were looking for as we ran. We tried to use the tops of hills and have safe routes. We did well sometimes, other times the result was a bit more...creative. But we survived night-o in dune-land and I had a lot of fun. Two plusses. Lots of smiling. ;-)

Tuesday Feb 21, 2012 #

8 AM

Running warm up/down 14:03 intensity: (12 @0) + (14 @1) + (13:12 @2) + (25 @3) 1.99 km (7:04 / km) +84m 5:50 / km
ahr:162 max:176 slept:7.5 shoes: Dorothy (X-Talon 190)

A hasty run to the start as I had my start time changed from 12:06 to 9:15 at approximately 8:45. Legs felt even better, each day after Sat was an improvement. Unfortunately, congestion was worse. Chilly morning (there was ice!), but sunny and beautiful still.

Orienteering 1:32:00 intensity: (4:31 @0) + (36:19 @1) + (51:04 @2) + (6 @3) ***** 6.75 km (13:37 / km) +113m 12:34 / km
ahr:142 max:176 15c shoes: Dorothy (X-Talon 190)

POM Day 4, W21B

Definitely not racing, total training session today. Took a pen with me and executed ndobb's suggestion of circling features before running. I did this at the start of each leg through #7, then at 8 I marked up the rest of the course all at once. That didn't work so well 8-F - I had trouble seeing what I had drawn over and it wasn't easy to remember what I had been thinking when I drew it. I like working one leg at a time, but perhaps I also need to make better choices/use a different pen.


Running warm up/down 10:02 intensity: (17 @0) + (9:30 @1) + (15 @2) 1.21 km (8:18 / km) +5m 8:07 / km
ahr:131 max:148 shoes: Dorothy (X-Talon 190)

Warm down with Emily, who was, for once, hobbling more slowly than I. Sounds like the 21E course was tough!

Monday Feb 20, 2012 #

10 AM

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2)
slept:8.0 shoes: Molly (O-Roc 280)

Legs were sore in places but generally better than yesterday. Really focused on thinking about running through the course, like the dot on the map, always running to things, like my AP.

Orienteering 1:21:00 intensity: (40:00 @1) + (35:00 @2) + (6:00 @3) *****
21c shoes: Molly (O-Roc 280)

POM stage 3, middle WRE. QR

I really don't know what to do. In the beginning of the course I was sometimes successful in orienteering properly. By the last few controls I was just a disaster. Even if I chalk up the end of the course to being really tired (a separate problem, orienteering while tired), there's still the fact that I haven't been able to feel like I can really orienteer in a very long time. Two good runs in 2011. Two. Out of all the events I ran I only had two where I felt like I was actually orienteering. And they weren't perfect or awesome, but at least they were acceptable. I try to channel how I felt for those runs but clearly not successfully. The more I try, the more frustrated I get, and the worse I orienteer. I feel like I just need to start over and learn it from scratch, because whatever I'm doing just isn't working. I'm just not able to be as focused and deliberate as I need to be.

I switched down to W21B for tomorrow, a much shorter course, in the hopes that I can really focus and make some progress, and feel a bit better about orienteering. I feel like I know how to get good at something - I've done it before in other things (softball & trumpet, for isntance), and it took a lot of really nit-picky practice. I'm willing to do nit-picky practice, I just have a hard time figuring out what´s effective and how to execute it. So I could use some help. What I do tomorrow and the rest of the week? I figure I should focus on short trainings (I'll have the opporunity to do 2 most days) but there are so many things I could work on, where do I start? How do I get back the ability to run a friggin' course correctly?
10 PM

Stretching/Yoga 12:00 [1]

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