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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Running4 2:22:36 13.87(10:17) 22.32(6:23) 19249.5
  Cycling4 1:16:00 13.86(10.9/h) 22.3(17.6/h)114.0
  Orienteering1 16:54 1.98(8:32) 3.19(5:18) 1514c39.7
  Total8 3:55:30 29.71(7:56) 47.81(4:56) 3514c403.2
  [1-5]8 3:54:22

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Friday Apr 19 #

8 AM

Cycling 18:00 [1] 5.8 km (19.3 kph)

Took exactly 20 minutes door to door this morning. I can definitely live with that for a commute.

It was warm and sticky this morning. It will not be pleasant when it gets hot and sticky.
4 PM

Cycling 20:00 [2] 6.0 km (18.0 kph)

There was a lot of wind.

Thursday Apr 18 #

6 PM

Running (road) 35:35 intensity: (44 @0) + (23:49 @1) + (11:02 @2) 5.62 km (6:20 / km) +3m 6:19 / km
ahr:140 max:155 shoes: Kara (Roadclaw 275 V2)

Home. Legs are tired.

Wednesday Apr 17 #

8 AM

Cycling 20:00 [1] 5.5 km (16.5 kph)

Had not intended to ride in today but just as Lukas and I were headed out he said that he didn't want to ride his bike to school, he wanted to ride on my bike. "I'm tired of riding by myself." His school is less than 300m away. I decided to humor him. Since I was already going through all the effort of getting the bike out of the garage and strapping him in and all that -- which takes takes longer than it would just to walk to school -- I figured I might as well use the bike and test a route.

Vassar to Main over Longfellow to Charles across Boston Common to Essex to... ?? I didn't do that last part right, too unfamiliar with the streets. And I can't go back the way I came thanks to big one-way streets with no contra-flow lanes.
6 PM

Running warm up/down (road) 15:34 intensity: (15 @0) + (12:45 @1) + (2:34 @2) 2.3 km (6:47 / km) +14m 6:35 / km
ahr:137 max:158 shoes: Georgia O (X-Talon 212)

Warmup for Park-O so I could use the orienteering fully as my tempo workout.

I saw a white squirrel in the Public Garden.

Orienteering tempo 16:54 intensity: (3:29 @1) + (5:02 @2) + (7:23 @3) + (1:00 @4) * 3.19 km (5:18 / km) +15m 5:10 / km
ahr:157 max:180 14c shoes: Georgia O (X-Talon 212)

Yay, Park-O! Boston Common and touch-free e-punch meant that I could use the race as my tempo bout. Worked out pretty well.

A day like today - dropping Lukas off, riding to work, playing orienteering downtown -- was a lot like a nice April day in Oslo, only with 600 or so fewer orienteers.

Running intervals 15:02 intensity: (16 @1) + (3:27 @2) + (11:04 @3) + (15 @4) 2.42 km (6:12 / km)
ahr:165 max:176 shoes: Georgia O (X-Talon 212)

Rest of the workout was 6x"200" - 45s hard + 1min easy. I just ran back and forth along the side of the park. This confused some of the people walking.
7 PM

Cycling warm up/down 18:00 [2] 5.0 km (16.7 kph)

Back home from Park-O. Worked a little bit harder on the way home so it was more of a cool down than a dawdle. Beacon - Mass Ave - Vassar was pleasant except for the pavement quality on Beacon.

Tuesday Apr 16 #

4 PM

Running (road) 36:24 intensity: (5:10 @1) + (31:05 @2) + (9 @3) 5.64 km (6:27 / km) +3m 6:26 / km
ahr:150 max:166 shoes: Kara (Roadclaw 275 V2)

From my future full-time place of employment to pick up Lukas. Sunny and warm but still super windy.

Monday Apr 15 #

7 PM

Running (road) 40:01 intensity: (9 @0) + (3:14 @1) + (36:32 @2) + (6 @3) 6.34 km (6:18 / km)
ahr:153 max:165 shoes: Kara (Roadclaw 275 V2)

Easy along the river at sunset with 6x15s quick. Heckuva wind out there now, would have been a nice tailwind for the marathoners had moved in earlier in the day.

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