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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Oct 5:

activity # timemileskm+mload
  Running4 2:31:06 14.57(10:22) 23.45(6:27) 42307.8
  Orienteering2 2:07:27 7.02(18:10) 11.29(11:17) 24413c299.8
  Playing ball1 30:0046.0
  Stretching/Yoga2 8:008.0
  Total7 5:16:33 21.59 34.74 28513c661.6
  [1-5]7 5:15:48

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Saturday Oct 5 #

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Mookie (O-Roc 280v2)

12 PM

Orienteering race 59:01 intensity: (2:13 @1) + (11:43 @2) + (29:49 @3) + (14:13 @4) + (1:03 @5) *** 6.21 km (9:30 / km) +97m 8:49 / km
ahr:168 max:189 13c shoes: Mookie (O-Roc 280v2)

ROC Alasa Farms NRE Green/F40

This was fun. My run was good. Wish I could run a little faster. Or a lot faster.

Thursday Oct 3 #

4 PM

Running 36:45 intensity: (23 @0) + (6:53 @1) + (29:13 @2) + (16 @3) 5.96 km (6:10 / km)
ahr:150 max:166

Wednesday Oct 2 #

8 AM

Running tempo (road) 50:15 intensity: (13 @0) + (7:52 @1) + (13:14 @2) + (14:10 @3) + (12:47 @4) + (1:59 @5) 8.61 km (5:50 / km)
ahr:162 max:184 shoes: Jack (Mizuno Wave Rider)

We all had a terrible night of sleep and woke up late. It was warm in the house (probably part of the reason for the bad sleep) but when I stepped outside it was a whole different level of unpleasant. My first thought was, "it's almost October, it shouldn't be this soupy!" And then I realized that it *is* October. One of the best things about New England is the fall weather, and if we don't even get to enjoy that then what's the point?

Workout was tough (see above) and I did not thrive. 2x2k at about 15k pace with 4' between. I think the second would have gone better had my recovery not been almost entirely uphill (from the Esplanade up to the top of the Longfellow Bridge). I had considered crossing at the MoS instead but that would have meant getting home later and I was already cutting it close for work as it was. Also, this way I bumped into Melissa and Lukas on their way to school and that's always awesome.

I felt something weird over my right knee cap when I started running, so I stopped and did the warmup I had skipped. I sometimes feel it if I try to run up something steep without a good warmup, too. Doesn't seem to be a problem but a good reminder to be gentle and thorough with warming up.

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

Monday Sep 30 #

Note

In a couple of weekends I will be heading up to North Conway with Lukas and a bunch of high school friends for a Storyland weekend. I'm not sure how much opportunity I will have to escape the house/Lukas without Melissa around, but assuming I can get out for a nice run, where should I run? I'm not looking for anything epic, just a nice outing. Any ideas?
7 AM

Running hills (road) 49:06 intensity: (9 @0) + (26:45 @1) + (19:44 @2) + (2:21 @3) + (5 @4) + (2 @5) 6.89 km (7:08 / km) +42m 6:55 / km
ahr:143 max:181 shoes: Jack (Mizuno Wave Rider)

Over to Summit Ave for 10x15" hill strides. And then I ran back.

Had an epically terrible night of sleep and was unsurprisingly a little worn out from yesterday, but the effects were much more noticeable on my ride to work than during the run.

Stretching/Yoga (LMLS) 3:00 [1]

Sunday Sep 29 #

10 AM

Orienteering 1:08:26 intensity: (25:33 @1) + (33:34 @2) + (7:23 @3) + (1:54 @4) + (2 @5) 5.08 km (13:28 / km) +146m 11:46 / km
ahr:148 max:181 shoes: Mookie (O-Roc 280v2)

NEOC event at Wells State Park

I had limited time and I was using up too much of it faffing around so I had to bail on the course. I didn't expect to be out so long on a 4.8km red course but the terrain was not exactly fast and my orienteering was not exactly fast, either. I also found the experience rather unpleasant, not surprisingly with such an outdated map and summery New England forest.
2 PM

Playing ball 30:00 intensity: (20:00 @1) + (8:00 @2) + (2:00 @5)
shoes: Georgia O (X-Talon 212)

Played my game and then played in the next game for a team that needed another woman. Played shortstop in the first game and had lots of action, then played third in the second one and I think I didn't even touch the ball.

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