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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Oct 13, 2014:

activity # timemileskm+mload
  Orienteering4 4:03:23 12.43 20.0 22075c673.9
  Running6 2:58:14 14.99 24.12 2134c280.5
  Stretching/Yoga1 12:0012.0
  Total8 7:13:37 27.42 44.12 43379c966.4
  [1-5]8 7:12:08
averages - sleep:7 rhr:48

» now

Monday Oct 13, 2014 #

11 AM

Running warm up/down 25:00 intensity: (6:00 @1) + (13:00 @2) + (5:00 @3) + (1:00 @4) 4.41 km (5:40 / km)
shoes: Dorothy (X-Talon 190)

Warming up for the sprint on the warm-up map. Leg felt a little 'off' after the long yesterday but otherwise felt super.

Orienteering race 17:38 [4] *** 3.4 km (5:11 / km) +20m 5:02 / km
20c slept:6.0 shoes: Dorothy (X-Talon 190)

NAOC Sprint

Finally pulled together a good run. I had prepared myself mentally for a trickier sprint and that meant I was in a good place as far as being able to read ahead and consider options. Folding the emergency-blanket-sized map, however, proved to be more difficult than I would have imagined. ;-)

Actually, my map awkwardness is what hurt me on 5 -- going into 4 I tried to refold to include 5 and the long leg to 6. I left 4 in the direction I wanted to go but realized that I now no longer had any idea what the map in my hand was doing. I had to stand still, flip the map around a bit, re-confirm that I had just punched 4, checked that I was facing the right way, and then run. AP doesn't pick it up as an error, but it was my slowest split relative to Sam. I've spent time standing in my living room practicing map re-folding and body re-orienting, but I think I need to practice more with huge sheets and sprint-speed.

It felt really good to sprint and especially good to be able to orienteer at some kind of speed. I enjoyed the course and imagine it was fun watching everyone finishing up with all the controls near the arena.

It was also great to finally be able to 'count' (by knocking down Canucks) in the BK Cup scoring.

Edit: looks like I completely gave up on 'neat folding' by the end.

Running warm up/down (grass) 10:00 [1] 1.43 km (7:00 / km)
shoes: Dorothy (X-Talon 190)

Ate a gu (it was in my back pocket for quick pre-bag-retrieval access), drank some water, changed into long socks, and watched/rested/jogged around before the mass start of the relay. I had anticipated that the short space between races would not be fun but it was actually kind of nice not to have much time to do anything but start preparing for the next race.

Orienteering race 16:09 [4] *** 2.6 km (6:13 / km)
15c shoes: Dorothy (X-Talon 190)

NAOC relay

I ran first leg on USA3 (aka Team Awesome), followed by Boris, Sergei, and Hannah. In big Scandi relays I prefer NOT to run first because they start way too fast and I can't keep up. Plus, I hate elbows in my face. I was not worried about such a thing in a small North American relay but I was still surprised to find myself in front of the pack, though quite briefly, as we headed out of the arena. I was really confused and wondered where everyone else was, but things quickly fixed themselves on the way to 1.

There were people around for all the initial controls until the 'long' leg in the woods to 6, where I took a very safe and longer mostly-trail route to the right (I cut the corner a bit at the bottom). It seems to have been a totally fine choice. Heading out to 7 I had Canadian Tori ahead, but she chose to run straight through the grass while I again chose the trail option and slowly creeped ahead. We bounced back and forth until getting into the arena, where she got ahead and stayed ahead, and that's also right about where American Tori also caught us and got ahead. I tried as hard as I could to stay with them into the changeover but I just couldn't catch them. Handed off to Boris feeling like I'd done what I was supposed to do!

Running warm up/down 10:00 [1] 1.43 km (7:00 / km)
shoes: Dorothy (X-Talon 190)

A very tiny bit of warming down by jogging around the arena to spectate the very exciting relay. Also, I ate Himalayan dumplings. They were delicious.

Super awesome to watch Sam come in for the relay (and BK Cup) win. Also happy to have ended the weekend on a 'scoring' team. Can't wait for 2016!

Sunday Oct 12, 2014 #

12 PM

Running warm up/down 10:00 [1] 1.67 km (6:00 / km)
shoes: Hercules (O-Roc 280)

Orienteering race 1:31:36 [3] *** 9.0 km (10:11 / km) +125m 9:31 / km
17c slept:6.5 shoes: Hercules (O-Roc 280)

After yesterday's disaster today's goal was to do some remedial level orienteering and read the damn map properly. Success! I was not perfect navigationally but it was much better than yesterday (would have been nearly impossible to be worse) and I did spike most of the controls. I just did it at what was, at times, an excruciatingly slow and deliberate orienteering speed.

Ready for the sprint and relay tomorrow. Watch out for the over-30 US team, average age: 34.

Saturday Oct 11, 2014 #

9 AM

Orienteering 45:00 [1] ***
5c shoes: Hercules (O-Roc 280)

Model map. It's gonna be good!
12 PM

Running (road/terrain) 20:00 [2] ***
4c shoes: Hercules (O-Roc 280)

Warm up to start +warmup map.

Orienteering 1:13:00 [3] *** 5.0 km (14:36 / km) +75m 13:35 / km
18c slept:7.0 shoes: Hercules (O-Roc 280)

Yeah this was a bad day. Been a while since I've done something like this. Processed. Ready for tomorrow.

Friday Oct 10, 2014 #

2 PM

Running (road/terrain) 22:41 intensity: (9 @0) + (7:20 @1) + (11:01 @2) + (2:55 @3) + (1:16 @4) 3.37 km (6:44 / km) +51m 6:16 / km
ahr:151 max:179 slept:7.5 shoes: Marie (Trailroc 246)

Headed out from for a quick pre-breakfast run. Felt harder than it should have been. Finished up by running in the awesome woods surrounding Leah's house. A little nervous in terrain and indeed running down steep stuff is a bit uncomfortable, but I hear Canada is flat.

58 donuts remaining, I gave one to the guy sitting next to me on the train to Albany. He's going all the way to Buffalo, he deserved a treat.

Thursday Oct 9, 2014 #

3 PM

Running (gravel) 55:07 intensity: (23 @0) + (25:37 @1) + (25:30 @2) + (2:53 @3) + (44 @4) 8.18 km (6:44 / km) +158m 6:09 / km
ahr:146 max:178 slept:6.5

Made it to New Paltz last night but didn't get to see how pretty it was at Leah and Craig's until I got up today. It's really beautiful! Lots of colourful [why can't we spell that word 'colorful'?] trees and a nice view of the Gunks. Leah and I went for a run in the Mohonk Preserve (the Under Cliff Trail/Over Cliff Trail loop) which is a delightful piece of land covering a ridge of the Shawangunk Mountains. There were a very large number of climbers out on the rocks, some people walking or biking, and just the two of us out running. Leah was worried that I would be bored running slowly but it was just right for today. Plus, I am not easily bored, especially running in a pretty place with great company.

Everything felt fine throughout while running easy. I did two bits of faster running just to see how things felt and it felt okay, but just okay. I also did a little test in some nice woods and that seemed fine. Given my rate of improvement I am not worried about Saturday or Monday, and probably Sunday will be fine, too, but we'll see how Saturday goes.

After running we made some stops and I bought some donuts:

4 PM

Stretching/Yoga 12:00 [1]

Wednesday Oct 8, 2014 #

9 AM

Running (road) 25:26 intensity: (57 @0) + (20:53 @1) + (3:36 @2) 3.63 km (7:00 / km) +4m 6:58 / km
ahr:134 max:157 rhr:48 slept:7.5 shoes: Marie (Trailroc 246)

Went for a very gentle and short run around Philly. No pain, but I didn't dare try anything fancy. Optimistic that I will be able to run on Saturday.

Tuesday Oct 7, 2014 #


Ooh, look at that, almost getting enough sleep!

Yesterday around lunchtime I went for a walk. By the end of the walk I probably almost looked normal, but I could not go up or down stairs normally. This morning I was even better and went for a longer walk with Amy. I was able to descend the 'normal' way (albeit very slowly) and walk briskly! This feel a little weird but more sore than painful. At this rate I will try an easy jog tomorrow.

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