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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Mar 4, 2007:

activity # timemileskm+mload
  Orienteering2 3:13:08 9.05 14.56 51025c565.8
  Running4 1:40:03 9.4 15.13229.4
  DDR1 22:0044.0
  Strength/Core1 10:0010.0
  Total5 5:25:11 18.45 29.69 51025c849.2
averages - sleep:6

» now

Sunday Mar 4, 2007 #

Running warm up/down (trail) 5:00 [2]
shoes: Integrators (Red)

Yeah, not much of a warm up. I figured with a 10km course there was no rush. The first few km would do the trick.

Orienteering race 1:56:45 [3] *** 10.32 km (11:19 / km) +320m 9:48 / km
ahr:173 max:193 12c shoes: Integrators (Red)

Not a bad day, but certainly not better than yesterday. For the most part I paid close attention to what I was doing, even if that meant moving more slowly. I had my moments of faster running (especially on the roads), but I was generally move much slower than yesterday (more than the difference in length would dictate.)

My one big disaster was to number 7. I was being very slow and careful on the way to the circle to prevent something like yesterday. Then I ended up blowing by the control and bailing out to the nearby trail to approach it from the "safer" low side. It was slow moving through there, making a costly mistake even costlier.

On the positive side I think this is probably the first time that I have done a longer/long-style course without it feeling like a slow slog. It felt a little more like real orienteering. I also find it comforting that I can run a 10km course without feeling hungry or thirsty (at least at this temperature). I certainly had plenty of energy to move faster, which means I shouldn't have a problem picking up the speed on longer courses as I gain navigational confidence on them. I did try to break the longer legs into shorter segments, which seems to help me quite a bit, I just need to do it faster and with a bit more conviction.

Finished well, though I was slow to 11 after bashing my shin on a log and limping to the control. That was the second time that I swore on the course, the first being after examining the lack of options for routes to number 8.

Fun course again. (Thanks Vlad!)

Saturday Mar 3, 2007 #

Running warm up/down 10:00 [2]
shoes: Integrators (Red)

Before the start.

Orienteering race 46:23 [4] *** 4.24 km (10:56 / km) +190m 8:56 / km
ahr:186 max:198 13c shoes: Integrators (Red)

Given my "goal" and low expectations this ended up being pretty good. But, realistically, pretty good is not enough to really feel satisfied, regardless of what I expected.

I felt good and ran well and fairly carefully to 1 and 2. Saw Viktoria leaving 2 as I approached. I've gotten very good about ignoring other people's routes and doing my own thing. In this case I successfully avoided being influenced by another runner as far as route choice... but not as far as speed or desperation. Thinking that she'd get stuck in green and that this was a chance to blast ahead I tore through to the road as fast as possible, not paying attention to my direction. Ended up making a beautifully ridiculous parallel error, blowing through two "this doesn't seem right...." moments. It was awesome. By the time I saw 3, Sarah and Angelica were just punching, so I figure 4 minutes lost.

The rest of the course went much better. Made it to 4, punching quite a bit ahead of Sarah (didn't see her again) and ahead of Angelica. But she caught me again on the way to 5 and we yo-yo'd for the rest of the course. Good to be pushed.

I liked the course. (Thanks Peggy!) And I continue to like middle.

Later in the evening each of my family members found a new friend. Mine was attached to my stomach and was getting plump.

Orienteering 30:00 [1]
shoes: Integrators (Red)

Control retrieval and trail-O. After two trail-O experiences I think it's time for me to retire from the sport. I know, it's sad. But it's a decision I just had to make.


Played a little StepMania in the party room, showing 'em how it's done. ;-)

Friday Mar 2, 2007 #


Goals for this weekend:


Low expectations because I'm exhausted and overwhelmed with everything I have to do and probably should not be going at all.

Thursday Mar 1, 2007 #

Running warm up/down (road) 5:00 [2] 0.52 mi (9:37 / mi)
slept:6.0 shoes: Kayano XII (pink)

First five minutes easyer but I'm not sure exactly how easy.

Running tempo (road) 20:00 [3] 2.48 mi (8:04 / mi)
ahr:173 max:186 shoes: Kayano XII (pink)

Snuck in a very quick run before one last dinner with Stacie. Quite windy and felt chilly at about 40. Basically just ran an accelerating run, starting at a modest pace and ending at about 7 min/mi for the last few minutes. So not a typical tempo workout but it's something. And I can't believe I had any energy whatsoever after today, especially with the aggravating possibility that today's flight won't "count". It stinks that people waste their puking on flights that don't end up getting anybody any closer to graduating.

Wednesday Feb 28, 2007 #

DDR 22:00 [2]

Can't get rusty.

Today was a very slumpy day.

Tuesday Feb 27, 2007 #


Long day - I had figured I wouldn't do anything today (which is why reps came yesterday) but when I got home I was so happy to be breathing fresh air and standing still that I almost went running anyway. I guess I fell asleep before that could happen.

Just in case there's any doubt about it, I just want to make sure that I remember that 5 hours of low level flying with high winds is not fun. It doesn't even resemble fun. In fact, forget the dangers of flying a SAR or HAR mission, I think that's why I get flight pay.

The Departed (1)

Monday Feb 26, 2007 #

Running warm up/down (road) 11:00 [2] 1.2 mi (9:10 / mi)
ahr:156 max:165 shoes: Kayano XII (pink)

Warm up on the road by the track.

Running intervals (track) 11:47 [5] 2.0 mi (5:53 / mi)
max:190 shoes: Kayano XII (pink)

Evening repetitions on the track on base. Nice out, still t-shirt weather. Got really warm during the day but I think once it got dark it was in the 50s.

4x((2x200R + 200E) + 400R + 400E)

I like the 200s, but I think that if I like them then that means they're not hard enough and thus not making me tougher.

Splits for the reps:
42, 44, 92
44, 44, 91
44, 42, 89
44, 44, 87

These were a little fast, I think. But I don't really know. I just run them.

Recoveries ended up being about twice as long as the reps. Less walking this time. No bees in sight, but I did race a bunny around a bend. (The bunny won.)

Running (track) 26:00 [1] 2.0 mi (13:00 / mi)
shoes: Kayano XII (pink)

Recoveries! I love track work! w00t!

Running warm up/down (road) 11:16 [2] 1.2 mi (9:23 / mi)
ahr:166 max:170 shoes: Asics Trail

Cool down on the road again.

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

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