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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Dec 3, 2017:

activity # timemileskm+mload
  Orienteering1 1:16:27 6.89(11:05) 11.1(6:53) 12140c173.9
  Running2 1:05:37 6.95(9:27) 11.18(5:52) 14110.5
  Cycling2 1:00:19 8.63(8.6/h) 13.9(13.8/h) 203105.1
  Other Cardio1 30:0090.0
  Total5 3:52:23 22.48 36.17 33740c479.5
  [1-5]5 3:51:20

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Saturday Dec 2, 2017 #

12 PM

Running warm up/down (snow/road) 19:32 intensity: (31 @0) + (13:31 @1) + (5:30 @2) 3.3 km (5:55 / km)
ahr:136 max:155 shoes: Montalbano (O-Roc 280)

From home to Blindern a bit later than planned after taking Lukas out for his first ski on snow!

Orienteering 1:16:27 intensity: (20 @0) + (3:22 @1) + (48:36 @2) + (23:29 @3) + (27 @4) + (13 @5) *** 11.1 km (6:53 / km) +121m 6:32 / km
ahr:160 max:190 40c shoes: Montalbano (O-Roc 280)

Geoform/OSI rankingløp at Blindern. Went for the long course today because it had 40 controls. It's too bad my fitness wasn't really up for it. Brain just before the cluster around Forskningsparken, which is where I used to work, so it was an especially embarrassing showing. I also was not willing to run across the "frozen" ponds, losing more time there. Brain woke back up again for the last bit, starting with the leg that I was able to describe in my head as "from the trees where I would sit and read Harry Potter to the other side of the Met cafeteria".

I thought the course was fun, it was different enough from previous courses here to be interesting. The first part had a mix of legs with some decisions to make and then one really long leg and a map flip, more mixed controls, and ending with two tight groups. The last group was just criss-crossing to trees in a grassy area. Normally I would think that was silly but after 10km of "sprint" orienteering it was harder than it looks. :-)

Livelox

It was just around freezing with lots of ice and snow so I was glad to have metal dobbs. It started sleeting and raining a few minutes after I started running which was kind of gross. The one time I wanted to use my magnifier it was useless because it was glazed with ice!

Running warm up/down (snow/road) 10:08 intensity: (28 @1) + (6:18 @2) + (2:55 @3) + (19 @4) + (8 @5) 1.53 km (6:38 / km) +14m 6:20 / km
ahr:162 max:183 shoes: Montalbano (O-Roc 280)

Friday Dec 1, 2017 #

9 AM

Running (snow/road) 35:57 intensity: (12 @0) + (9:49 @1) + (25:23 @2) + (33 @3) 6.35 km (5:40 / km)
ahr:149 max:168 shoes: Georgia O (X-Talon 212)

From Lukas to work. Big different in how wintry it feels between home and downtown. Snow for the first third, then packed snow and gravel, then pavement.
2 PM

Other Cardio (boxing) 30:00 [3]

This afternoon at work we had "Lønningspils with a Twist". That is, Friday beers (and pizza) with coworkers but with the addition of several activities to choose from. I chose "R&R in the office" but was then voluntold to go boxing instead. There were five of us down in the gym with Amir, the personal trainer and former boxer who runs the place. We did a cardio boxing workout which was probably good for me since I don't really use my upper body much. I'm not so into punching people but it doesn't seem so violent when they have those big pads on their hands. It was tiring and all of us had shaky hands afterwards!

Earned my pizza today. :-)

Monday Nov 27, 2017 #

7 AM

Cycling 21:46 intensity: (16:08 @1) + (5:32 @2) + (6 @3) 6.94 km (19.1 kph) +10m
ahr:139 max:171

In to work. I was motivated to find lights for my bike last night so that I could ride in this morning because the logistics were a little tighter than usual. I am pretty sure this is the first time both Melissa and I have been at work by 8 in the Lukas era. (Usually we don't drop Lukas off at the kindergarten until closer to 9.)

I paid attention to how visible other cyclists were this morning. I think I'm doing pretty well with my yellow jacket, rear light, left ankle lights, and front light. Those who don't have yellow jackets or reflective vests look suicidal in comparison to those who do.

Went to bed last night just after Lukas and got a good night of sleep. Felt better this morning but still like I was coming down with something. A bit shivery in the morning.
3 PM

Cycling 38:33 intensity: (6:57 @1) + (25:11 @2) + (5:28 @3) + (50 @4) + (7 @5) 6.96 km (10.8 kph) +192m
ahr:153 max:183

Back to Lukas. He seemed mad at me at pick up, probably because I'd dropped him off so early.

Turns out it was a good day to ride home as there was some construction on the way that was backing up traffic. I passed my bus in Sagene and beat it home.

I'm feeling appreciation for my triple chainring but also annoyance that Oslo is not flat.

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