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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending May 14, 2020:

activity # timemileskm+mload
  Cycling3 2:45:00 32.44(11.8/h) 52.2(19.0/h) 70275.0
  Running3 2:42:39 16.05(10:08) 25.84(6:18) 192361.9
  Stretching/Yoga9 1:53:00113.0
  Orienteering2 1:17:19 3.55 5.72 18013c168.1
  Strength/Core3 32:0032.0
  Hiking1 10:0010.0
  Total17 9:19:58 52.05 83.76 44113c960.0
  [1-5]17 9:19:01

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Thursday May 14, 2020 #

1 PM

Hiking warm up/down 10:00 [1]

Had a brief warmup 'run' with Lukas, who was not as energetic as usual. Not surprising, as the little he had eaten in the morning all came up again shortly after we pulled into my parents' driveway. He seems to have regressed in his ability to handle car trips.

Before the puking, as we were crossing into Sudbury, I realized that I had forgotten shoes to run in. I only had the f-lites I was wearing, which are not the worst thing to orienteer in (sandals would be worse...) but not ideal. They are also my clean, everyday shoes, so I was bummed about them getting all dirty. They turned out to be just fine on trails but terrible when there were lots of leaves on sloping ground, which is, unfortunately, most of Nobscot.

Just before leaving the house I remarked to Melissa that I "had too many shoes" and couldn't decide which ones to bring.
2 PM

Orienteering 1:02:19 intensity: (31 @0) + (3:15 @1) + (26:18 @2) + (31:46 @3) + (29 @4) *** 5.72 km (10:54 / km) +180m 9:25 / km
ahr:162 max:180 13c

NEOC BYOM at Nobscot, Green

This was pretty fun, even with the non-optimal footwear. I had a few non-optimal executions, as well, but that had nothing to do with the footwear. Generally decent orienteering and my energy & concentration levels had more of a gently decreasing slope to them rather than a steep drop off. Feels pretty good.

Couple of legs (4, 9, 11) where I climbed a little extra or banana'd because I wasn't paying enough attention to direction. Or, I guess, contours.

The new map is great. I feel like it isn't that often that I run on a map around here and everything makes sense, so that was delightful. I'm also probably selectively remembering the bad experiences more, but that doesn't take away from this being delightful.

Bumped into the Campbell clan in the parking lot as we were getting ready to leave. Also delightful.
6 PM

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

Stretching/Yoga (hips) 12:00 [1]

Wednesday May 13, 2020 #

4 PM

Stretching/Yoga (LMLS) 5:00 [1]

5 PM

Running tempo (road) 48:27 intensity: (8 @0) + (5:44 @1) + (24:49 @2) + (13:46 @3) + (4:00 @4) 8.41 km (5:46 / km)
ahr:159 max:180 shoes: Jack (Mizuno Wave Rider)

Out on the river at typical after work time, it seems. Lots of people. Nice day for it, at least.

Warmup, 8' tempo + 6x200, cooldown

Tempo bit at about 7:30 pace. The 200s were 46-53, depending on incline/road crossing.

My legs/hips feel a lot better. Hopefully it's because of these hip opening things I'm doing, because I like to think it's worth it.

Strength/Core (SAM) 12:00 [1]

Tuesday May 12, 2020 #

8 AM

Cycling (boxbike) 55:00 [1] 16.0 km (17.5 kph)

"Dropping off" Melissa at work.
10 PM

Stretching/Yoga (hips) 12:00 [1]

Monday May 11, 2020 #

4 PM

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

6 PM

Running (road) 37:38 intensity: (6:01 @1) + (29:48 @2) + (1:49 @3) 6.41 km (5:53 / km) +1m 5:52 / km
ahr:151 max:173 shoes: Jack (Mizuno Wave Rider)

This afternoon's rain was much anticipated, with Lukas deciding that he wouldn't go out in the afternoon *until* it rained. Once it started raining he and Melissa got suited up and headed out to puddle stomp, only to retreat two minutes later because it was actually *too* windy and rainy. The deluge stopped after about an hour and the sun even came out, and that seemed like a perfect time to run.

Two minutes into my run the skies opened again for an encore and I crossed the BU bridge with squinting eyes, hunched against the sideways rain. I considered going back home, at least for a cap (or 'en caps' for the Norwegians) but I figured it couldn't last that long and it didn't.

Ran on the Riverway (not to be confused with The River) which was almost empty. Got in 6x 20" surges. My legs still seem to be a little distressed from Friday's boxbiking. I think the combination of more distance and significantly less pedal assist put more of a strain on my legs than I realized.
9 PM

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

Stretching/Yoga (hips) 12:00 [1]

Sunday May 10, 2020 #

4 PM

Orienteering 15:00 [1]
shoes: Brock (Terraultra G 260)

To my parents to drop off groceries, a Mother's Day balloon, and an orchid for their 45th wedding anniversary (also today) and then headed to Nobscot. Conveniently more BYOM courses there this week, thanks to Bridget and Keegan, and the white course was a great choice for Lukas.

I also remembered the third thing I wanted to write down. On Friday night at bed time Melissa was talking to Lukas about plans for Saturday, and said something about how they could go somewhere to practice riding his bike more. His response was that he didn't really need to practice any more because he was already pretty good at it. Where do men get this kind of confidence and how does it start so early?
10 PM

Stretching/Yoga 40:00 [1]

Foot and ankle stretching followed by a lot++ of hip opening poses.

Saturday May 9, 2020 #

3 PM

Running (trail) 1:16:34 intensity: (18 @0) + (7:43 @1) + (37:16 @2) + (29:14 @3) + (2:00 @4) + (3 @5) 11.02 km (6:57 / km) +191m 6:24 / km
ahr:160 max:182

Sunset run in the Fells. Legs were non-cooperative, so I guess the two hour+ box bike rides yesterday were not restful. I thought my butt would hurt but I probably need to approach Ian distances for that to happen. Limped around the reservoirs on a variety of trails and made it back to the car without needing to use my phone light.

When I got home Lukas told me I smelled like a skunk and asked if I'd been skunked. Fair question.

Stretching/Yoga (LMLS) 5:00 [1]

I wanted to note a few things Lukas said/did yesterday:

- For breakfast he wanted me to cut his toast in an 'X', which I took to mean cutting it diagonally twice. This was wrong, and eventually I kind of got the idea that he wanted me to actually cut out an X from the toast, but that seemed like it couldn't possibly be true. Exasperated, Lukas went to get an alphabet book, opened it up, and pointed to a capital X and told me to make that shape. I did.

- After his first session on the bike I told him he should be proud of himself for how much he was able to do on his first day and he told me I should be proud of myself for helping him.

- something else that i forgot and it's really bothering me
10 PM

Stretching/Yoga 12:00 [1]

Friday May 8, 2020 #

1 AM

Stretching/Yoga 10:00 [1]

1 PM

Cycling (boxbike) 1:00:00 [2] 18.5 km (18.5 kph) +70m

Riding out to Wheelworks Too in Belmont to pick up Lukas' first pedal bike. I ordered it only yesterday, and they are apparently swamped, so I was really surprised when they called today to say I could pick it up. I was planning to drive there but Lukas was not interested in a car ride and convinced me to take the box bike instead. That was a good move! It was no problem throwing the 16er in the box with Lukas. We're doing something right with him.

It was a really nice ride, mostly with bike lanes and some of them even separated. And of course with the reduced traffic it was more chill than usual.

I had told Lukas that I thought he'd learn quickly since he already knew how to balance on his strider bike and knew how to pedal the big tricycles at Tot Lot. I guess he believed me (even more than I believed me) because he asked them to take off the training wheels as soon as he saw them. When we got back home we went to the local park to practice riding and he was actually riding it after only a few minutes! I still have to help him get started, but I can let go of his seat as soon as he starts moving and he pedals and steers and (sort of) stops. It's amazing and awesome.

Visual aids
5 PM

Cycling (boxbike) 50:00 [2] 11.0 mi (13.2 mph)

"Picking up" Melissa at work. The storm has arrived so the trip home was blustery, cold, and rainy. Blergh.

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