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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running4 2:58:20 18.77(9:30) 30.2(5:54) 99334.7
  Orienteering1 41:30 2.66(15:35) 4.29(9:41) 8911c91.5
  Strength/Core3 32:0044.0
  Stretching/Yoga3 18:0018.0
  Total8 4:29:50 21.43 34.49 18711c488.2
  [1-5]8 4:28:20

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Sunday Nov 10 #

Note

Started the day feeling a bit lethargic. Ending the day with a pounding headache that has not been improved with drugs, and nausea while doing anything more vigorous than slow walking. Hope a good night’s sleep and lots of water fixes it.

Saturday Nov 9 #

12 PM

Orienteering 41:30 intensity: (20 @0) + (5:14 @1) + (22:27 @2) + (12:38 @3) + (48 @4) + (3 @5) 4.29 km (9:41 / km) +89m 8:46 / km
ahr:158 max:181 11c shoes: Mookie (O-Roc 280v2)

WCOC Ansonia NRE, Green

This was really fun, delightful terrain and course. Southern New England *does* have fun orienteering! I had almost forgotten.

Unfortunately we had a puke incident on the way down that delayed my arrival by almost an hour, so I had a very short warmup. Forgot to secure my laces. Things didn't seem right on the way to the first control and I dorked it up pretty good. My shoelaces had come untied, and normally I wouldn't have bothered to tie them but since I had already spent an extra 2 or 3 minutes on the leg I figured a little break to settle down and tie my laces was no biggie. On the way to 2 I realized that I had put my compass down while tying my laces and forgotten to pick it up again. Back I went, and there went another minute.

Turns out that I could actually read the map and mostly run in the terrain, and it was nice terrain to run in and a nice map to read. I hooked in to a few of the controls, lacking really awesome precision attacks, but I finished feeling all right.

Thursday Nov 7 #

9 AM

Running tempo (road) 45:26 intensity: (25 @0) + (9:18 @1) + (14:03 @2) + (13:26 @3) + (7:09 @4) + (1:05 @5) 8.65 km (5:15 / km) +1m 5:15 / km
ahr:157 max:193 shoes: Jack (Mizuno Wave Rider)

Solo parenting for the next few days as Melissa is off to Chicago to make herself more expert about diabetes. Had just enough time to get this done between dropping Lukas off and joining a 10am call.

I had thought I was on track for a pretty early drop off and would have loads of time but Lukas is really good at asking for things that are really hard to say no to. "Read one more book, then I'll put pants on. Please?" I'm not going to say no to snuggling up with a book! "It's the dump truck's birthday, we're going to play truck birthday party. Just one minute!"

Anyway, 20 minutes easy and then 5k steady state along the river. This felt pretty great, there's some about half marathon-ish pace (and only doing it for 5k!) that makes for a nice groove. Took about 24 min (7:45ish) for the 5k which seems about right. Most pleasingly it appears I averaged a 180 cadence for it.
9 PM

Strength/Core (SAM) 12:00 [2]

Stretching/Yoga 10:00 [1]

Wednesday Nov 6 #

7 AM

Running (road) 41:47 intensity: (21 @0) + (12:32 @1) + (28:54 @2) 6.92 km (6:02 / km)
ahr:146 max:162 shoes: Jack (Mizuno Wave Rider)

Recovery miles, hunting some nodes.
9 PM

Strength/Core (SAM) 10:00 [1]

Stretching/Yoga 4:00 [1]

Tuesday Nov 5 #

7 AM

Running hills (road) 1:00:01 intensity: (13 @0) + (21:25 @1) + (36:38 @2) + (1:37 @3) + (8 @4) 9.44 km (6:21 / km) +98m 6:03 / km
ahr:148 max:177 shoes: Jack (Mizuno Wave Rider)

Out to Summit Ave with 4x15" strides, then 6x30" hill repeats, then back home. Nice morning. Time to vote!

Stretching/Yoga (LMLS) 4:00 [1]

Monday Nov 4 #

6 AM

Running (road) 31:06 intensity: (11 @0) + (9:16 @1) + (21:39 @2) 5.18 km (6:00 / km)
ahr:145 max:157 shoes: Jack (Mizuno Wave Rider)

Just some easy running before the morning tag off. Chilly out. Haven't changed my view that I don't need to live in winter.
9 AM

Strength/Core (SAM) 10:00 [1]

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