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Training Log Archive: Cristina

In the 7 days ending May 6, 2018:

activity # timemileskm+mload
  Running3 2:44:56 13.34(12:22) 21.47(7:41) 387336.3
  Strength/Core1 1:00:00180.0
  Cycling2 52:29 7.92(9.1/h) 12.75(14.6/h) 19889.6
  Orienteering1 50:36 4.09(12:23) 6.58(7:42) 11313c153.1
  Total7 5:28:01 25.35 40.8 69813c759.0
  [1-5]7 5:26:52

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Sunday May 6, 2018 #

10 AM

Running long (trail/snow) 1:56:10 intensity: (13 @0) + (18:37 @1) + (1:22:22 @2) + (13:07 @3) + (1:32 @4) + (19 @5) 13.05 km (8:54 / km) +225m 8:12 / km
ahr:154 max:184 shoes: Alex (TrailTalon 275)

A sort-of long run on a beautiful, sunny Sunday. Sort-of because it wasn't actually that long in distance but it took a long time! Almost no snow in the first part, aside from some rare snowy spots in some shady hollows. A little farther in and there were sections with very deep snow, plus streams running higher than normal and even one washed-out bridge that forced a detour.

Legs quite tired by the end which doesn't bode well for attempting 30km in a few weeks.

Saturday May 5, 2018 #

2 PM

Running warm up/down (road/grass) 17:20 intensity: (21 @0) + (5:10 @1) + (11:11 @2) + (23 @3) + (15 @4) 2.66 km (6:32 / km) +31m 6:10 / km
ahr:146 max:178 shoes: Kara (Roadclaw 275 V2)

Holmenkollstafetten is a huge annual event in Oslo with something like 3000 teams and over 40,000 participants. It starts and ends in Bislett stadium, 15 legs and a total distance just over 18km, so the legs are all quite short. That makes it accessible to pretty much everyone and it's very popular to have company teams. You get shirts, you run your race, then you have a banquet dinner afterwards to eat and drink way more than you could possibly have burned out on the course. :-)

I've wanted to participate but it's always the first weekend in May and that usually clashes with Tiomila. This year there was no clash and Fluido was quick to plan a team, so obviously I was in there. Then a week or so ago some of the junior girls in the club wanted to form a women's team so I jumped on that, too.

This was the warmup for the NSK leg. Also did LMLS.

Running race (road) 4:48 intensity: (3:26 @2) + (1:22 @3) 1.26 km (3:49 / km) +12m 3:38 / km
ahr:162 max:174 shoes: Kara (Roadclaw 275 V2)

Holmenkollstafetten leg 5 for the Nydalens SK women's team

Leg was 1200m from Forskningsparken around to Vinderen. First 250m uphill then it was essentially flat with some small down up down up. Got the hand off from Kari in between two other women's teams and set a laser focus on the woman ahead of me heading up the slope. I think that helped me move faster on the up. Got caught by the next woman and then it was just a matter of hanging on and going as hard as I could.

Been a while since I've run anything hard and short like this, it was pretty intense. Pleased to be safely under 4:00min/km given my recent training.

Running warm up/down (road) 8:18 intensity: (1:08 @1) + (7:09 @2) + (1 @3) 1.17 km (7:07 / km) +14m 6:43 / km
ahr:154 max:165 shoes: Kara (Roadclaw 275 V2)

Ran the leg backwards as a cool down.

5 PM

Running race (road) 6:06 intensity: (3:56 @2) + (2:10 @3) 1.82 km (3:21 / km)
ahr:163 max:170 shoes: Kara (Roadclaw 275 V2)

Holmenkollstafetten leg 8 for Fluido

Had a bit of time between the races so I met Melissa and Lukas for some play time. My leg for Fluido was the downhill specialist one - 1800m with 100m drop! Unfortunately I misjudged both how fast my co-workers would run and how slow the t-bane would run and ended up cutting it very close at the exchange at the top of the course. I got up there with only a few minutes to spare and had to pee and stash my bag before Erik arrived. I saw no porta-porties and no one could tell me where the bag stash was. I decided to wait on the peeing and pulled out a flipbelt from my bag to hold my wallet and phone, since I didn't want to leave them in a bag just hanging out with hundreds of strangers next to a metro stop.

Thanks to a botched exchange the leg prior Erik arrived a few minutes after I had stashed my bag, so at least I had a chance to trot 10 paces back and forth between all the people before having to run again.

And hot damn, that was pretty fun.

First 1600m downhill and then 200m flat. Based on the description I actually thought it would be steeper than it was and was thankful that I could run fairly naturally and didn't have to take baby strides or anything. Hit the mile in 5:30 or so, by far the fastest I've ever covered that distance, not that this really counts. Passed lots of people, got passed by a few guys.

Tried to push for the final 200m but I didn't have a sixth gear. Handed off to Komal, used one of the very visible porta-johns at that exchange, and then headed back up the hill to my bag.

Running warm up/down (road) 12:14 intensity: (39 @1) + (3:12 @2) + (5:43 @3) + (2:07 @4) + (33 @5) 1.52 km (8:03 / km) +106m 5:58 / km
ahr:166 max:194 shoes: Kara (Roadclaw 275 V2)

Bag was still there.

Friday May 4, 2018 #

4 PM

Cycling (road) 32:29 intensity: (35 @0) + (20:38 @1) + (6:59 @2) + (2:23 @3) + (1:39 @4) + (15 @5) 6.35 km (11.7 kph) +198m
ahr:144 max:182

Home from work. Made it up Havnabakken seated. Lowest gear and very slow but I made it.

Thursday May 3, 2018 #

9 AM

Cycling (road) 20:00 [2] 6.4 km (19.2 kph)

In to work... by bike! Bike needs a lot of TLC so I was going to drop if off for a tune up on the way in. The act of riding it seemed to have helped loosen things up significantly such that it is fine to ride (though it still could use some love). And then the bike shop was fully booked until May 23rd. Figured I could wait a bit on a tune-up.
12 PM

Strength/Core 1:00:00 [3]

In the gym with Amir. Some exercises are just really awkward and unpleasant.

Tuesday May 1, 2018 #

10 AM

Orienteering 50:36 intensity: (1:19 @1) + (6:21 @2) + (34:26 @3) + (6:42 @4) + (1:48 @5) ** 6.58 km (7:42 / km) +113m 7:05 / km
ahr:169 max:198 13c shoes: Eton & Eccles (O-Roc 280)

Kvist-Kvaset, leg 2

Apparently I haven't fully recovered from the Tiomila weekend yet. Struggled to move, a real problem when the best way around a course is to take trails as much as possible around all the green stuff and then punch in to find your control.

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