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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Mar 28, 2016:

activity # timemileskm+mload
  Orienteering5 4:17:48 15.24(16:55) 24.53(10:31) 20216 /64c25%518.5
  Running4 1:08:30 7.6(9:01) 12.23(5:36) 27106.0
  Stretching/Yoga1 12:0012.0
  Total7 5:38:18 22.84 36.76 22916 /64c25%636.5
  [1-5]7 5:33:55

» now

Monday Mar 28, 2016 #

10 AM

Running warm up/down 5:44 intensity: (2:47 @1) + (2:57 @2) 0.79 km (7:15 / km) +12m 6:44 / km
ahr:140 max:157 shoes: Coati (O-Roc 340)

Orienteering 58:47 intensity: (19 @0) + (7:51 @1) + (17:34 @2) + (27:51 @3) + (4:24 @4) + (48 @5) **** 5.75 km (10:13 / km) +24m 10:01 / km
ahr:161 max:183 17c shoes: Coati (O-Roc 340)

Starting to figure it out.


Sunday Mar 27, 2016 #


Having vertigo problems. Doesn't affect walking or running around but it does affect sleeping (and tying my shoelaces). If I try to change sleeping position the world starts to spin. I've had this problem before and it just went away. Maybe it's related to hormones? It's annoying but I don't think it's a real problem. Tracking!
1 PM

Running warm up/down 4:57 intensity: (25 @0) + (1:31 @1) + (3:01 @2) 0.69 km (7:09 / km)
ahr:138 max:162 shoes: Coati (O-Roc 340)

Orienteering 38:10 intensity: (1:29 @0) + (11:14 @1) + (21:07 @2) + (4:12 @3) + (8 @4) **** 3.03 km (12:35 / km) +44m 11:45 / km
ahr:146 max:176 2c shoes: Coati (O-Roc 340)

I haven't quite figured out how to balance being a mom, partner, and orienteer. Today I needed to just be the first two.

Saturday Mar 26, 2016 #

10 AM

Orienteering 1:23:24 intensity: (7:09 @1) + (1:01:08 @2) + (15:00 @3) + (7 @4) **** 7.9 km (10:33 / km) +131m 9:45 / km
ahr:157 max:180 16c shoes: Coati (O-Roc 340)

Took a trot around the D35 course today. D35! First time running in my new age group.

Bit of a mess of a day getting to the start. Parking had to be moved because it was muddy near the arena so we pushed Lukas 3km along a muddy path. I raced to my start but was still a few minutes late, and that was even with the special time-saving measure of only putting on one wetsock (which I didn't realize I'd done until halfway through the course). In my hurry to get started in the name of accurate splits I tripped over the last call up line and faceplanted. When I flipped over the map I was a bit horrified by what I saw -- the first leg went across the map and was one of those annoying long legs that you just have to plod through.

Plan was to focus on taking secure routes without really thinking about speed. Secure is fast, anyway. Took a few routes (including to the first control) that I may not have done otherwise and those went well. Good training.


Friday Mar 25, 2016 #

11 AM

Running warm up/down (road) 12:20 intensity: (17 @0) + (5:48 @1) + (5:41 @2) + (34 @3) 2.22 km (5:33 / km) +3m 5:31 / km
ahr:141 max:169 shoes: Dorothy (X-Talon 190)

Warm up with strides. Shortened because we lost an axle.

Cool down involved walking with Lukas while Melissa was out on her course.

Found the axle in the gravel back at the hotel. Phew.

Orienteering race 16:14 intensity: (27 @1) + (7:31 @2) + (31 @3) + (3:21 @4) + (4:24 @5) *** 3.31 km (4:54 / km) +1m 4:53 / km
ahr:169 max:191 spiked:16/20c shoes: Dorothy (X-Talon 190)

Kortfredan sprint

Fun course making good use of the interesting parts of an otherwise not very exciting area. I guess I was on the edge of running too hard/thinking too slow, as it went pretty well but there are a few controls which I can handle a bit better.

map with route on livelox
9 PM

Stretching/Yoga 12:00 [1]

Thursday Mar 24, 2016 #

4 PM

Orienteering 1:01:13 intensity: (1:24 @0) + (43:28 @1) + (16:04 @2) + (17 @3) **** 4.53 km (13:31 / km) +2m 13:29 / km
ahr:135 max:172 9c shoes: Dorothy (X-Talon 190)

In Sweden for the easter/birthday orienteering family vacation weekend++. I opted not to race the night-o tonight (pretty sure start times were after my bed time) and instead went for the afternoon training. Warmup was a corridor, made sure to really turn to the right direction at known points and I think that went fairly well. Then ran a loop of (unmarked) controls to round out the hour. The forest is so much fun around here!

Wednesday Mar 23, 2016 #


I'm pleased to announce the availability of the Attackpoint Enhancement Suite, an extension for Google Chrome. Tag users, track your log for new comments, open unread favs in separate tabs, magic paste DOMA map links, and chickenify the text of users whose discussion posts you'd really just rather not read.

This is version 0.2 and it has not been tested by anyone except me in day-to-day use, which means it will probably break at some point while you try to use it. Please tell me when it does so I can fix it.
8 AM

Running intervals (road) 45:29 intensity: (29 @0) + (19:13 @1) + (25:42 @2) + (5 @3) 8.52 km (5:20 / km) +12m 5:18 / km
ahr:144 max:165 shoes: Kendrick (Saucony Jazz)

The Easter abandonment of Oslo is almost complete. The streets were almost empty this morning and it would have been eerie had it not been for the super sunshine.

Took a slightly longer than direct route in with 4x[3' fast + 2']. I tried to have the 3' bouts be on flatter parts rather than downhill parts and mostly succeeded. Legs felt a big sluggish when I started running and really just okay while going faster.

My new fancy watch, which has finally figured out that I do actually sleep at night, informs me that this morning's resting heart rate (49) was higher than the average over the previous week (43). This makes sense given the cumulative effect of disrupted sleep, but I'm not sure how accurate it is. Especially given the fact that it once again didn't seem to pick up on the HR change during my harder efforts in today's run.

Aha, I just read about the wrist HR sensors: "If you're just walking and running then they have good algorithms to get rid of light and movement artefacts, but if the intensity is a lot higher, above 160 beats, then the blood passing is so fast that when you add movement as well, it becomes really difficult to get the right reading." That would explain that. Guess this thing won't be terribly useful for faster efforts.

Tuesday Mar 22, 2016 #


I think today's going to be a "rest" day, in an attempt to stay healthy, especially with a fun five days of orienteering in Sweden coming up. Little dude is healthy again (no puking!) but really, really didn't want to sleep more than, oh, 30 minutes at a time last night. Fun!

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