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Training Log: Cristina

In the last 7 days:

activity # timemileskm+mload
  Orienteering3 2:29:27 12.63(11:50) 20.32(7:21) 26351c474.1
  Running4 50:56 4.77(10:40) 7.68(6:38) 1172.6
  Cycling1 15:00 1.86(7.5/h) 3.0(12.0/h)5.0
  Total5 3:35:23 19.26(11:11) 31.0(6:57) 27551c551.7
  [1-5]5 3:23:25
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TuWeThFrSaSuMo

Saturday Jul 14 #

3 PM

Running (road) 20:48 intensity: (6:57 @1) + (13:46 @2) + (5 @3) 3.74 km (5:34 / km)
ahr:147 max:165

Running from the car rental place to the ferry terminal.

Friday Jul 13 #

10 AM

Running 9:11 intensity: (4:18 @1) + (4:53 @2) 1.2 km (7:39 / km) +1m 7:37 / km
ahr:139 max:163 shoes: Georgia O (X-Talon 212)

A rushed warm up on the way to the start, including a run to the secretariat to get a new bib number, then back to my bag to get 40kr to pay for a new number, then back to the secretariat to actually get the bib. By the time that was all settled and I had it pinned on I didn't actually have a lot of time to get to the start. I also needed to pee and the woods between the arena and start 2 were very open, so it ended up being a fairly public pee.

Orienteering 56:23 intensity: (9 @0) + (26 @1) + (5:49 @2) + (20:22 @3) + (25:56 @4) + (3:41 @5) *** 7.78 km (7:15 / km) +78m 6:54 / km
ahr:173 max:188 16c shoes: Georgia O (X-Talon 212)

WMOC Long Final (B)

Fun. I think Danish terrain suits me.

Splits
course

Thursday Jul 12 #

10 AM

Cycling (road) 15:00 intensity: (10:00 @0) + (5:00 @1) 3.0 km (12.0 kph)
ahr:91 max:133

Wednesday Jul 11 #

1 PM

Running 12:38 intensity: (31 @0) + (9:39 @1) + (2:28 @2) 1.72 km (7:21 / km) +7m 7:12 / km
ahr:135 max:159

Orienteering 41:04 intensity: (8 @0) + (2:21 @1) + (9:44 @2) + (17:47 @3) + (8:48 @4) + (2:16 @5) **** 5.41 km (7:35 / km) +98m 6:57 / km
ahr:167 max:186 19c shoes: Georgia O (X-Talon 212)

WMOC Middle Final (A)

Quite pleased with my run but a bit disappointed by the result. Today was much more interesting and difficult than yesterday, and also more fun. I made a few smaller errors probably totaling up to something under 2 minutes, and of course the technical nature and lower visibility slowed me down. But I consider this a very good outing for me. I even led a train through the last few controls and into the finish.

Now for the disappointing part: the bottom 8 finishers today (25%) get relegated to the B final, which means I had to do at least as well as yesterday. Unfortunately I only beat 7 people, finishing 25th and 8 seconds back from 24th, which means I will run in the B final on Friday. Kind of sucks, but dems da rules this year, harsh as it is.

O-track

Tuesday Jul 10 #

11 AM

Running warm up/down 8:19 intensity: (55 @0) + (5:42 @1) + (1:38 @2) + (4 @3) 1.02 km (8:07 / km) +3m 8:00 / km
ahr:130 max:170 shoes: Georgia O (X-Talon 212)

Running to and near the start, with full LMLS (time not included). The start area was dusty dusty, like a mini Jukola. Bit of a sore throat and general achiness going on so I was a bit skeptical that I would handle 6km well.

Orienteering 52:00 intensity: (15 @0) + (3:28 @1) + (7:18 @2) + (26:07 @3) + (13:39 @4) + (1:13 @5) *** 7.13 km (7:17 / km) +88m 6:52 / km
ahr:168 max:187 16c shoes: Georgia O (X-Talon 212)

WMOC Forest Qual

Went well. Safely through to the middle A-final. Will have to do well tomorrow to stay in the A-final for the long (bottom 25% are relegated!). Surprised at how much difference there is between my forest splits and my sprint splits, especially in this terrain where I was able to run several legs quite hard, without much map reading or tough undergrowth to slow me down.

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Recent Comments

2+ days ago
Awesome! 8  
Congrats on the middle final! 3  
nice run 3  
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