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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Sep 1, 2018:

activity # timemileskm+mload
  Orienteering5 3:34:18 16.09(13:19) 25.9(8:16) 50857c704.9
  Hiking1 20:0040.0
  Running2 16:19 1.61(10:08) 2.59(6:18) 1530.2
  Stretching/Yoga2 15:0015.0
  Total7 4:25:37 17.7 28.49 52257c790.1
  [1-5]7 4:25:23

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Saturday Sep 1, 2018 #

10 AM

Running warm up/down 6:18 intensity: (14 @0) + (4:25 @1) + (1:31 @2) + (8 @3) 0.89 km (7:06 / km) +2m 7:00 / km
ahr:141 max:169 shoes: Georgia O (X-Talon 212)

Orienteering 58:41 intensity: (1:06 @1) + (9:10 @2) + (27:00 @3) + (20:01 @4) + (1:24 @5) *** 6.62 km (8:52 / km) +165m 7:53 / km
ahr:170 max:188 15c shoes: Georgia O (X-Talon 212)

RMOF Day 4: classic at East Pelican Bay. Green (F-35)

This is fun terrain, a bit more rugged than yesterday. I didn't enjoy the course as much as today, just didn't feel flowy enough, but of course it's great to be running in this stuff. My run was ok, with a pretty big goof on #3 (3 min?) and a few places where I can look back and ask myself why I went the way I did. Apparently everyone else had a worse day because my result was way better than I expected, beating everyone but Dirk (who got me by 11 minutes!).

Very happy to be on Green today. I think an hour of running up here is a manageable effort.

Friday Aug 31, 2018 #

9 AM

Stretching/Yoga warm up/down 5:00 [1]

The LMLS helped with my legs not feeling heavy at the start but obviously not with the oxygen carrying capacity issue. :-p

Running warm up/down (dirt) 10:01 intensity: (1:00 @1) + (5:49 @2) + (3:05 @3) + (7 @4) 1.71 km (5:52 / km) +13m 5:40 / km
ahr:158 max:177 shoes: Georgia O (X-Talon 212)

Orienteering race 43:36 intensity: (18 @1) + (1:25 @2) + (9:36 @3) + (26:24 @4) + (5:53 @5) *** 5.27 km (8:16 / km) +120m 7:26 / km
ahr:176 max:187 25c shoes: Georgia O (X-Talon 212)

RMOF Day 3: middle at Granite Planet. New map, and we all got 1:7500.

Today was awesome! I really enjoyed the course and the terrain. And even though my fitness has surprisingly not improved since Wednesday the fact that I had to read the map a lot more meant that I didn't notice it as much.

My navigation was pretty good, just a few small bananas and hesitations, but it seemed like the kind of course that should not have had those kinds of issues. I also convinced myself to go to the wrong last control!

The climbs were short today but the accumulation seems to have taken a lot out of me. Looking forward to my first US F35 race tomorrow. :-)
11 PM

Stretching/Yoga 10:00 [1]

Thursday Aug 30, 2018 #

10 AM

Orienteering 10:00 [1] *** 0.4 km (25:00 / km)
2c shoes: Alex (TrailTalon 275)

Lukas took me around the D loop of the One Cowboy Relay while Melissa was out on her first loop. We make a good team.
4 PM

Hiking 20:00 [2]
shoes: Alex (TrailTalon 275)

A short hike by myself near Lake Marie while Lukas and Melissa napped in the car. Trail gained elevation fast, nice views except for all the dead trees.

Wednesday Aug 29, 2018 #

4 PM

Orienteering 1:01:25 intensity: (25 @1) + (4:57 @2) + (24:32 @3) + (30:29 @4) + (1:02 @5) ** 8.06 km (7:37 / km) +176m 6:52 / km
ahr:173 max:187 15c shoes: Georgia O (X-Talon 212)

Laramie! Orienteering!

Great to be back in Laramie for some highly runnable orienteering with so many other dorky American orienteers. Unfortunately I think I am not in good enough shape to enjoy a course like today's -- very open, super runnable, unforked mass start. The kind of course that would be great fun if I could run it but I did a lot of walking, a fair amount of jogging and very little running. Fun to be out here, and looking forward to the rest of the week.

Sunday Aug 26, 2018 #

3 AM


We're headed to Laramie on Tuesday which means we'll have a lot of time on Wednesday. Anybody else going to be in town a day early?
12 PM

Orienteering 40:36 intensity: (1:05 @1) + (4:51 @2) + (20:40 @3) + (13:20 @4) + (40 @5) 5.55 km (7:19 / km) +47m 7:01 / km
ahr:170 max:183 shoes: Georgia O (X-Talon 212)

NEOC event at Horn Pond, Orange course (the longest and hardest course offered).

First orienteering in New England in a while, and even though I knew the map was showing its age a bit and tried to think general and slow down I still struggled in a few places. Stopped to chat with the Kiernan family on my way to 3, ran a significant distance on the wrong trail on the way to 8, circled around 9 without seeing it, and after that I was just tired and slow because I am out of shape. Laramie is going to be rough.

I kept myself busy today, first setting up Animal-O and then socializing with various people, old friends and new, including two high school friends who came with their kids. The adults had orienteered before (Joe many times with me, Laura at our wedding) but not the kids. I think they will all do it again, so that's good!

By the time I was ready to go they had run out of orange maps so I had to wait for more to arrive. No warmup, which simulates the feeling of running at altitude, right?

Nice to be at a local US orienteering event again. It's a fun environment.

A few things I want to remember:

- Horn Pond should be added to the (presumably long) list of maps to update
- Maybe these small parks should also (or only) be mapped in ISSOM
- I think white and yellow should be printed at a scale of 1:letter. Fill the page.
- Nothing wrong with a remote start for the orange+ courses.

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