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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jun 24:

activity # timemileskm+mload
  Orienteering2 2:22:21 9.7(14:40) 15.61(9:07) 2856c269.7
  Strength/Core3 1:25:00235.0
  Running2 1:21:58 8.7(9:25) 14.0(5:51) 167177.3
  Cycling2 36:00 5.9(9.8/h) 9.5(15.8/h) 10072.0
  Total7 5:45:19 24.31 39.12 5526c754.0
  [1-5]7 5:44:49

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Sunday Jun 24 #

7 AM

Running hills (road) 49:34 intensity: (5:50 @1) + (42:40 @2) + (51 @3) + (9 @4) + (4 @5) 8.0 km (6:12 / km) +165m 5:37 / km
ahr:152 max:181 shoes: Alex (TrailTalon 275)

Ran from the house and up the hill to very cute buildings and very fine views. Found a little stretch of gravel road with a good incline and did 8x20" repeats. Felt good.
10 PM

Strength/Core 10:00 [2]

SAM

Saturday Jun 23 #

12 PM

Orienteering 1:10:16 intensity: (12 @0) + (13:18 @1) + (37:12 @2) + (18:57 @3) + (36 @4) + (1 @5) *** 10.02 km (7:01 / km) +65m 6:48 / km
ahr:155 max:181 6c shoes: Alex (TrailTalon 275)

In Leksand with the fam at Kristina's parents house for Swedish Midsommar silliness. We went into town today and parked by a big playground for Lukas and M and K while I went for a run.

Ran from the there up to the clubhouse and then went out for six turorientering controls. I was wearing regular running gear (shorts) so I had wanted to stay mostly on trails but much of the terrain was very easily runnable in shorts, much to my delight, so that was fun. Except for one bit, one bit was green and nasty and I should have gone around. Oh well.

Thursday Jun 21 #

Note

Of particular interest to a particular subset of American orienteers from the latest IOF Council minutes: looks like NAOC 2020 will clash with O-Ringen 2020 in Uppsala.

Wednesday Jun 20 #

6 PM

Cycling warm up/down (road) 20:00 [2] 5.5 km (16.5 kph) +100m

Running intervals (dirt) 32:24 intensity: (18 @0) + (4:43 @1) + (10:39 @2) + (10:50 @3) + (5:24 @4) + (30 @5) 6.0 km (5:24 / km) +3m 5:23 / km
ahr:160 max:183 shoes: Kara (Roadclaw 275 V2)

Intervals with the club on the gravel at Myrerjordet. First time joining at this location and probably my last NSK workout for ... a long time. [cue tears]

8x[2' hard + 1' easy]

Start together and run two minutes, then start from your ending place and run back for the next interval. This means almost everyone converges every other interval, which would make it social except for the fact that everyone is just wheezing and breathing too hard to talk.

Felt good to run hard but I felt like I only had four gears. Not really surprising given my lack of speed training recently. I had Ida behind me for all the odds and then in front as a rabbit on the evens, though it seemed like I never got any closer to her. Either I struggled more on the evens or she was sandbagging a bit on the odds...

Had I done a little math and realized how short this workout was going to be I would have been a little more motivated to run instead of bike. Oh well, happy to have run some intervals!
9 PM

Strength/Core 10:00 [2]

SAM

Tuesday Jun 19 #

6 PM

Cycling warm up/down 16:00 [2] 4.0 km (15.0 kph)

Orienteering 1:12:05 intensity: (24:47 @1) + (43:59 @2) + (3:19 @3) 5.59 km (12:53 / km) +221m 10:46 / km
ahr:147 max:172

Monday Jun 18 #

1 PM

Strength/Core 1:05:00 [3]

In the gym with Amir. Lots of lungy and squaty things, plus deadlifts, which are becoming far less awkward.

Finished with some Amir-assisted pullups. He says he barely helped on the first of each set but it sure seemed like significant assistance to me.

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