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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 3 days ending Feb 2, 2014:

activity # timemileskm+m
  Orienteering5 2:18:46 13.26(10:28) 21.33(6:30) 742103c
  Running6 1:28:23 7.38(11:59) 11.87(7:27) 256
  Stretching/Yoga1 12:00
  Total7 3:59:09 20.63 33.21 998103c
  [1-5]7 3:55:32
averages - sleep:7

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FrSaSu

Sunday Feb 2, 2014 #

9 AM

Running warm up/down (road) 20:06 intensity: (38 @0) + (12:17 @1) + (7:11 @2) 2.51 km (8:01 / km) +129m 6:23 / km
ahr:138 max:161 slept:7.5 shoes: Dorothy (X-Talon 190)

From the hotel to the arena, then running on the warmup map. Rainy. Very windy.
10 AM

Orienteering race 20:52 intensity: (4 @0) + (18 @1) + (17:27 @2) + (3:03 @3) **** 3.38 km (6:11 / km) +128m 5:12 / km
ahr:167 max:181 13c shoes: Dorothy (X-Talon 190)

BSC: Finale

I started in the sixth heat with 5 women who were probably all around half my age. They didn't talk to me. We all had fun anyway. ;-)

Write up with the map. I think that's a good place for it. (Plus, if you click through, then you can toggle my routes on and off and get better training coming up with your own routes.)



Running warm up/down (road) 5:06 intensity: (12 @0) + (4:54 @1) 0.76 km (6:41 / km)
ahr:124 max:131 shoes: Dorothy (X-Talon 190)

Back to the hotel... again, since I had run around it on the course!

End of a great sprint camp. The terrain is really perfect for a camp like this, and the Bergen folks put on very high quality events. Almost every single leg we faced over the weekend had some kind of route choice to make -- we got a lot of practice trying to recognize good routes and trying to stay ahead of the map. Jan set up a ton of analysis so there's still a lot to go over.

My one critique is that I don't think the artificial walls (drawn in black, but really a streamer on the ground) were necessary. Part of what people talked about in the presentations last night is finding good lines, generalizing and simplifying. Your eyes learn that streets and buildings have certain relationships, and the use of the tiny black walls turns it into an eyesight test. I DO think that artificial barriers are okay, especially in simpler terrain. I also think the use of the magenta lines as barriers in the blocky areas is fine - the point is to create a more interesting route choice problem, not to test your eyes, and the magenta does that.

Overall I highly recommend the camp and intend to go back for more!

Saturday Feb 1, 2014 #

10 AM

Running warm up/down (road) 11:08 intensity: (26 @0) + (6:49 @1) + (3:53 @2) 1.45 km (7:41 / km) +19m 7:13 / km
ahr:130 max:165 slept:7.0 shoes: Antigone (Road-X 238)

Orienteering race 23:05 intensity: (12 @0) + (1:04 @1) + (20:55 @2) + (54 @3) ***** 3.59 km (6:25 / km) +241m 4:49 / km
ahr:165 max:175 16c shoes: Antigone (Road-X 238)

BSC: City sprint



Running warm up/down (road) 9:29 [1] 1.06 km (8:58 / km) +15m 8:22 / km
ahr:117 max:136 shoes: Antigone (Road-X 238)

2 PM

Running warm up/down (road) 8:14 intensity: (15 @0) + (5:33 @1) + (2:26 @2) 0.89 km (9:14 / km) +52m 7:09 / km
ahr:135 max:155 shoes: Dorothy (X-Talon 190)

From the hotel to the afternoon training, 5 interval loops on the steep and intricate Bergen slope. Each loop was like a mini-race with its own timing. You could rest as much as you wanted between them as long as you finished within 2 hours. Points for each loop were summed to get a ranking to create a single score for the event.

These were good! I took a "walk back up to the start" break between mine, and for some reason cleared my watch. The positive is that I might as well QR them, since they're already separate!

Orienteering intervals 6:53 intensity: (42 @1) + (6:11 @2) **** 1.01 km (6:48 / km) +37m 5:45 / km
ahr:159 max:173 7c shoes: Dorothy (X-Talon 190)

Loop D.

Halfway to 3 I thought I was going to 4 instead. Never saw the right route up to the finish. I took time after each loop before handing in my map to check my routes and see what I should be looking for. STILL didn't see the right route. My eyes were too locked in to the open stairs/ramp area. Important to look away for something you wouldn't expect.



Orienteering intervals 6:27 intensity: (5 @0) + (22 @1) + (5:42 @2) + (18 @3) **** 0.9 km (7:11 / km) +37m 5:57 / km
ahr:159 max:175 5c shoes: Dorothy (X-Talon 190)

Orienteering intervals 7:00 intensity: (5 @0) + (33 @1) + (6:11 @2) + (11 @3) **** 0.95 km (7:20 / km) +32m 6:17 / km
ahr:158 max:176 5c shoes: Dorothy (X-Talon 190)

Orienteering intervals 8:23 intensity: (1:40 @1) + (6:43 @2) **** 1.22 km (6:53 / km) +28m 6:10 / km
ahr:156 max:174 7c shoes: Dorothy (X-Talon 190)

Orienteering intervals 7:08 intensity: (34 @1) + (6:03 @2) + (31 @3) **** 1.21 km (5:53 / km) +43m 5:00 / km
ahr:159 max:176 7c shoes: Dorothy (X-Talon 190)

Running warm up/down (road) 6:01 intensity: (7 @0) + (5:54 @1) 0.79 km (7:38 / km)
ahr:121 max:132 shoes: Dorothy (X-Talon 190)

Friday Jan 31, 2014 #

Note

This is for everyone but especially for Louise.
12 PM

Running warm up/down (road) 6:11 intensity: (33 @0) + (1:05 @1) + (2:04 @2) + (2:29 @3) 1.08 km (5:44 / km) +3m 5:39 / km
ahr:158 max:182 shoes: Antigone (Road-X 238)

Light warmup with Louise and Thomas in sunny (!) Bergen. Awesome that the first blue sky I've seen in weeks is in Bergen.

Orienteering 22:58 intensity: (1:56 @1) + (21:02 @2) **** 3.96 km (5:48 / km) +37m 5:32 / km
ahr:162 max:172 19c slept:6.5 shoes: Antigone (Road-X 238)

Bergen Sprint Camp training, one-person relay. This was a neat exercise where you mass started in groups of up to 6 and each ran 3 courses back-to-back. The twist was that different areas were marked purple out-of-bounds on each loop, so it was like having new terrain each time. It seems like a very good way to use a small, uninteresting or familiar area for sprint training.

Here's my map.

Orienteering warm up/down 10:53 intensity: (9:05 @1) + (1:48 @2) *** 1.36 km (8:01 / km) +16m 7:34 / km
ahr:136 max:156 6c shoes: Antigone (Road-X 238)

Ran with Melissa on her third loop as my cool down. It's fun to orienteer together. :-)
7 PM

Running warm up/down (road) 17:06 intensity: (34 @0) + (9:21 @1) + (7:11 @2) 2.66 km (6:25 / km) +37m 6:00 / km
ahr:139 max:160 shoes: Dorothy (X-Talon 190)

Orienteering race 25:07 intensity: (5 @0) + (30 @1) + (23:04 @2) + (1:28 @3) ***** 3.75 km (6:42 / km) +143m 5:37 / km
ahr:168 max:177 18c shoes: Dorothy (X-Talon 190)

Bergen Sprint Camp Night Sprint.

Wow, this was tricky. Tough. Fun! More later. Here's the map.

You can see the route choice options for each leg, along with who ran each one (if they've gone through and picked their routes) and their splits with SPAS. Seriously, you should click that and look, it's really neat!

Running warm up/down (road) 5:02 intensity: (21 @0) + (4:41 @1) 0.67 km (7:29 / km) +1m 7:25 / km
ahr:129 max:143 shoes: Dorothy (X-Talon 190)

10 PM

Stretching/Yoga 12:00 [1]

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