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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jul 8:

activity # timemileskm+mload
  Orienteering5 2:30:24 12.0(12:32) 19.31(7:47) 40584c254.3
  Running4 1:10:38 6.71(10:32) 10.8(6:33) 99125.0
  Total7 3:41:02 18.71(11:49) 30.1(7:21) 50484c379.3
  [1-5]7 3:36:14

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Sunday Jul 8 #

12 PM

Running warm up/down 16:30 intensity: (52 @0) + (13:17 @1) + (2:19 @2) + (2 @3) 2.31 km (7:09 / km) +5m 7:05 / km
ahr:130 max:165 shoes: Georgia O (X-Talon 212)

Warm up along the way to the start. Did proper LMLS and some quicker running. Then Sam and I watched some people starting from the bridge and had a good guess on our first two legs.

Orienteering race 16:24 intensity: (21 @0) + (2:36 @1) + (6:31 @2) + (2:53 @3) + (3:19 @4) + (44 @5) *** 3.21 km (5:07 / km) +15m 5:00 / km
ahr:160 max:192 17c shoes: Georgia O (X-Talon 212)

WMOC Sprint Final

12th! Happy with my run. Had a great start, thanks in part to our scouting, and then a silly blunder on the way to 4 (18s or so?). I recovered fine and the rest of the run went so well that it is easier to overlook that. Or at least accept that I can't get too much closer to perfect.

I felt good physically, had good flow and execution on everything (except 4) and things just worked well for me. I was more than 30s back from the 3 people tied for 9th, and there's a crowd nipping at my heals, so it's likely as good as I could reasonably expect to place today. Just about 2 minutes back from World Champion Samantha Saeger, something I am also happy about (both her World Champion status and being only 2min back).

The course was not the most technical, and in fact it seems many of the older age classes used more interesting terrain closer to the finish. But it was fun, if a bit more painful than yesterday with more chances to run really hard.

Splits
O-Track for our course.



Sidenote: O-track definitely not as nice as Livelox

Saturday Jul 7 #

1 PM

Running warm up/down 10:49 intensity: (19 @0) + (5:35 @1) + (4:54 @2) + (1 @3) 1.6 km (6:45 / km) +24m 6:17 / km
ahr:145 max:165 shoes: Georgia O (X-Talon 212)

Warm up on the way to the start and around. Started with some lunge matrix and leg swings (not included), then easy running, finishing with some pickups. It's warm and sunny and I'd walked a bunch already and it seemed like an adequate warm up today, despite being on the shorter side.

Orienteering race 17:48 intensity: (2 @0) + (2:06 @1) + (5:44 @2) + (4:30 @3) + (4:56 @4) + (30 @5) *** 3.25 km (5:29 / km)
ahr:161 max:190 21c shoes: Georgia O (X-Talon 212)

WMOC Sprint Qual

Sprint brain was working today and had an all right run. One serious mistake (close to 20s lost) when I thought I was going to 6 instead of 5, but otherwise just very small things that I can't expect to be completely free of. Just over 2 minutes back which is pretty fine by my count. Safely in to the A final.

O-track
Splits
3 PM

Running warm up/down 10:35 intensity: (7 @0) + (46 @1) + (9:42 @2) 1.45 km (7:19 / km) +4m 7:14 / km
ahr:150 max:158 shoes: Georgia O (X-Talon 212)

Warm down with "I'm worried about my shape!" Sam, who finished 2nd in our heat.

Friday Jul 6 #

12 PM

Orienteering 38:46 intensity: (34 @0) + (29:09 @1) + (9:03 @2) ***** 4.5 km (8:37 / km) +354m 6:11 / km
ahr:135 max:161 23c

Indoor orienteering.

This was tricky and a lot of fun. Trickier than the Halden one several years ago (IIRC) because they created a lot more barriers. Hard to keep track of which control you're on. Unfortunately, I struggled with that so much that I skipped #7, which was my first control in the second building. Never noticed that I'd missed it and was totally surprised when they told me at download. Super bummer!

Would definitely sign up for more of these in the future, too bad it seems like a lot of work to put on! Tables and chairs and a lot of tape and it all has to stay in the right place.

splits are hilariously all over the place.

Also, fuzzy photo
3 PM

Orienteering 16:01 intensity: (48 @0) + (13:48 @1) + (1:25 @2) *** 2.14 km (7:29 / km) +5m 7:23 / km
ahr:132 max:151 13c

Sprint model.

Thursday Jul 5 #

4 PM

Orienteering 1:01:25 intensity: (1:02 @0) + (25:43 @1) + (29:52 @2) + (4:46 @3) + (2 @4) *** 6.21 km (9:53 / km) +31m 9:39 / km
ahr:143 max:175 10c shoes: Georgia O (X-Talon 212)

WMOC training at Ravnsholt Skov. Snuck it in between arriving at our accommodations and having dinner, made possible by Lukas taking an unexpected nap and Melissa making dinner.

Much of the white woods are fabulous and fast. All but the biggest water features are dry. Dry marshes, dry ditches, dry ponds. Sometimes there are ferns and things. In one of the rougher areas there were ferns over my head. Light green is quite variable as to what it is, though I didn't experience prickly green. I think I am better off taking trails for longer sections when things aren't white. Map is a couple years old but the vegetation differences seemed pretty big for only a couple of years.

Seems like it will be fun to race in, just not super special unique terrain.

Tuesday Jul 3 #

5 PM

Running tempo (trail) 32:44 intensity: (43 @0) + (9:12 @1) + (8:59 @2) + (11:35 @3) + (1:48 @4) + (27 @5) 5.44 km (6:01 / km) +67m 5:40 / km
ahr:156 max:187 shoes: Alex (TrailTalon 275)

Lukas and I met up with Louise & co. at Grinda so everyone could alternate between running lysløypa tempo loops and child minding. As I was getting ready to go I asked Lukas if he wanted to run with me and he replied very enthusiastically in the affirmative, followed immediately by an urgent request for a map. He has decided that running requires not just shoes but also a map.

We headed out together and actually did run a little of the way until he tripped on a rock and face-planted. Then his preferred mode of transport switched to sitting on my shoulders. Met up with the others and I headed out for a warmup loop with Thomas and Mathias. This was a bit faster than warmup speed for me but fine enough. Then the boys ran their tempo loop/Strava segment CR attempt, and finally Louise and I ran ours. The children were properly entertained by the people switching.

For the run I was able to stick right behind Louise through the first hill on the second half but then I had spent my booster and I lagged a bit more behind until the finish. A good effort, it's a nice loop to use for this kind of thing. Too bad we're leaving it. Also good before the WMOC sprints to see that I can run hard in 30° temps for a little bit.

Monday Jul 2 #

Note

Lukas seems to have passed on some kind of weak stomach bug to his moms. My heaviest exercise today was going to the grocery store this morning with Lukas in the backpack.

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