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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Feb 24, 2008:

activity # timemileskm+mload
  Orienteering4 5:27:41 11.0 17.7 60542c839.0
  Running4 2:06:20 7.5 12.07297.7
  Strength/Core2 26:0048.0
  Total6 8:00:01 18.5 29.77 60542c1184.7

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Sunday Feb 24, 2008 #

Orienteering race 1:06:17 [3] *** 7.0 km (9:28 / km) +255m 8:01 / km
ahr:174 max:189 14c shoes: Integrators (orange)

Day 2. Ugh, really tired today. Actually ran fairly well, with the exception of a really poor execution on the long leg to 7 (about 2 min slower than my rivals) but otherwise good.

Saturday Feb 23, 2008 #

Running warm up/down 5:00 [2]

Running to the start rather quickly, which was actually a very nice warmup. Maybe I should try being almost late to the start more often.

Orienteering race 1:08:08 [3] *** 7.8 km (8:44 / km) +260m 7:29 / km
ahr:180 max:192 14c shoes: Integrators (orange)

Morning classic. Pretty close to clean. Felt good. Forgot to tape laces. Untied before the first control and never bothered to tie them. Another thing that seemed to actually work well (feet felt great).

Orienteering race 24:16 [3] *** 2.9 km (8:22 / km) +90m 7:15 / km
ahr:178 max:186 14c shoes: Integrators (orange)

Afternoon sprint. No time for a warmup this time. Didn't go as well as the morning. Bobbled a couple and blew number 3 (a little over a minute total loss, I think).

Friday Feb 22, 2008 #

Orienteering 50:00 [2]
shoes: Integrators (orange)

Training at Arthur Pack. This place was a lot of fun once again! And it's amazing what a difference it makes when you're really concentrating...

Thursday Feb 21, 2008 #

Running warm up/down (trail) 16:00 intensity: (13:00 @2) + (3:00 @3)

Warmups in the morning and afternoon and some quick plyometrics to start things off.

Orienteering 1:04:00 [2]
shoes: Integrators (orange)

Morning training at Italian Trap. The map was contours-only, which isn't much of a difference from what it usually is. Sort of rough contours, but that just makes it more fun. The training started with a line-o and was followed by a regular course. I had some trouble in the beginning really getting into the map, but had my moments of better going. Skipped 6-8 to keep the training a reasonable length.

Strength/Core 11:00 [3]

We took a break for lunch, during which Sam and I ate lots of gummy soft-bodied invertebrates and Prunus persica. That turned out to be a really bad idea.

After lunch we did one set of Tom's club's "strength intervals", which greatly resembled the circuit training often used in a military setting. I took the opportunity of being in a civilian environment to do girly pushups. Five more strength exercises bookended by short running intervals. I don't think there's any question that this is great physical training. I do think it's highly unlikely that many people would do this to themselves without company.

Orienteering 55:00 intensity: (15:00 @1) + (40:00 @3)
shoes: Integrators (orange)

After the strength intervals we did a middle distance/relay training course. Sam started first and groups of people were sent out in intervals after her, with Eric setting out last. I started with Peggy and Ryan and sort of sloppily made my way around the first 2/3 of the course with various people around. I felt like I'd eaten too much or eaten too soon before running, but I could still run. Then I started to feel dramatically different from what would be described as "normal" and started to walk in order to calm my stomach. I had to stop for a few minutes at the ninth control, watched everyone who had been behind me pass me, and then walked the last few controls. Not surprisingly, I had no issues at all with those last controls, despite feeling very uncentered digestively.

I liked today's training, especially since they seemed very suited to the map and terrain for each session. I think I was a bit tired from the runs earlier in the week and from not enough sleep this week. A well-rested Cristina would probably get more out of it. But any opportunity to get out on a map and not worry about it being a race is a good time to focus on building those good habits.

Wednesday Feb 20, 2008 #

Running (trail) 43:00 [2]
shoes: Asics B&Y

Afternoon run in Saguaro East with Sam. No cougars but several jackrabbits and two friendly natives in matching shirts.

Tuesday Feb 19, 2008 #

Strength/Core 15:00 [1]

Stretching and so on before and after the workout.

Running (dirt) 1:02:20 intensity: (16:00 @1) + (20:00 @2) + (21:00 @4) + (5:20 @5) 7.5 mi (8:19 / mi)
ahr:172 max:190

A nice gnarly WOG tonight. My legs were a little sensitive after Sunday's workout, but I've learned that they can surprise me. I figured I'd try whatever nasty workout Randy had planned and do as much as I felt up to. It turns out that was the whole thing.

Warm up stadium loop + 4 strides and then:

6x400 w/200 easy
4x200 w/30 sec rest
6x400 w/200 easy

and then 2 laps warm down.

Splits for the fast stuff (shooting for 1:45 on the 400s, 45 on the 200s):

400s: 1:45, 1:45, 1:43, 1:45, 1:44, 1:43
200s: 46, 45, 45, 44
400s: 1:40, 1:41, 1:44, 1:44, 1:41, 1:41

Not bad as far as pacing goes, except that I think perhaps I am underestimating my abilities. If I ever run a Tuesday workout on fresh legs I think I'll set a faster goal.

Also, HR was pretty low for an interval workout - I didn't hit 190 until the very end of the last 400 and never averaged more than 183. For comparison, the first day at A-B I spent 85 minutes on the course and my avg HR was 186, max 196. I imagine a lot of the difference is due to today's dead legs and the fact that it was not a long, continuous effort... which doesn't make it any less interesting at all.


So I guess there's an A-meet this weekend in Tucson. That totally took me by surprise. Where'd the time go? BTW, faithful readers of this log (that's you) attending the meet are cordially invited to Chez Cristina & Seabass on Friday evening for some mingling. Email me for directions and head count.

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