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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Jul 15:

activity # timemileskm+mload
  Orienteering3 2:29:27 12.63(11:50) 20.32(7:21) 26351c474.1
  Running4 50:56 4.77(10:40) 7.68(6:38) 1172.6
  Cycling1 15:00 1.86(7.5/h) 3.0(12.0/h)5.0
  Stretching/Yoga1 8:008.0
  Total6 3:43:23 19.26 31.0 27551c559.7
  [1-5]6 3:31:25

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Saturday Jul 14 #

3 PM

Running (road) 20:48 intensity: (6:57 @1) + (13:46 @2) + (5 @3) 3.74 km (5:34 / km)
ahr:147 max:165

Running from the car rental place to the ferry terminal, after successfully (I think) figuring out what to do with the car after hours, since I had received no instructions and it was quite unclear.

Lukas enjoyed both overnight ferry trips on Danskeb├ąten. Traveling with a toddler limits the possibilities a little bit -- only one of the five restaurants opens early and doesn't require reservations, for example -- but it's also fun because he gets so much joy out of simple wandering around the boat. With something like seven passenger decks and a couple of kids areas there is plenty to explore. And by the time his bedtime rolls around we are exhausted, too, so it's no problem that at least one of us is confined to the cabin early!

Friday Jul 13 #

10 AM

Running 9:11 intensity: (4:18 @1) + (4:53 @2) 1.2 km (7:39 / km) +1m 7:37 / km
ahr:139 max:163 shoes: Georgia O (X-Talon 212)

A rushed warm up on the way to the start, including a run to the secretariat to get a new bib number, then back to my bag to get 40kr to pay for a new number, then back to the secretariat to actually get the bib. By the time that was all settled and I had it pinned on I didn't actually have a lot of time to get to the start. I also needed to pee and the woods between the arena and start 2 were very open, so it ended up being a fairly public pee.

Orienteering 56:23 intensity: (9 @0) + (26 @1) + (5:49 @2) + (20:22 @3) + (25:56 @4) + (3:41 @5) *** 7.78 km (7:15 / km) +78m 6:54 / km
ahr:173 max:188 16c shoes: Georgia O (X-Talon 212)

WMOC Long Final (B)

Fun. I think Danish terrain suits me.

I had the last start in the B final since I was the highest placing A finalist to get bumped down. This was an advantage in this terrain with some areas of ferns and other trampable vegetation. I also really enjoyed the feeling of being something of a favorite, without having to push aside any thoughts of how quickly I'd be caught and instead catching and passing the runners ahead of me.

Somehow my legs felt fine as I got going, probably because of my rushed warm up -- no chance to worry about them not feeling fine! I tore out of the start and basically didn't stop. At least, that's how it felt. I'm not sure I was actually moving *that* fast but I was certainly pushing the pace I could handle. The result was that I was a little wide while running "straight" a few times and I knew it, and I knew that it was dangerous. Nevertheless I did not slow down and this bit me on 10, my only mistake of significance on the course (two minutes, ignored warning signals, bit off two wrong controls).

Got my head back on there and it was good all the way to the end. I had passed my 2 minute woman at #2 and my 4 minute at #8 so I felt like I was home free, ignoring the fact that there were plenty of other women in the final who could beat me. Apparently my 2-minute passed me while I was goofing up 10 and I passed her again at #13, though at that point I thought she had just caught back up to me and thought that she must be pretty fast. So I was confused when she didn't pass me until the run-in, and then just barely stayed ahead.

Finished and expected to see "Place: 1" on my splits print out but instead saw "Place: 2, +0:05". So there was someone else having a good run out there and she was 5 seconds faster. Blast!

Happy with my run, good way to end a good week.


O-Track
Splits
course

Thursday Jul 12 #

10 AM

Cycling (road) 15:00 intensity: (10:00 @0) + (5:00 @1) 3.0 km (12.0 kph)
ahr:91 max:133

Wednesday Jul 11 #

1 PM

Running 12:38 intensity: (31 @0) + (9:39 @1) + (2:28 @2) 1.72 km (7:21 / km) +7m 7:12 / km
ahr:135 max:159

Orienteering 41:04 intensity: (8 @0) + (2:21 @1) + (9:44 @2) + (17:47 @3) + (8:48 @4) + (2:16 @5) **** 5.41 km (7:35 / km) +98m 6:57 / km
ahr:167 max:186 19c shoes: Georgia O (X-Talon 212)

WMOC Middle Final (A)

Quite pleased with my run but a bit disappointed by the result. Today was much more interesting and difficult than yesterday, and also more fun. I made a few smaller errors probably totaling up to something under 2 minutes, and of course the technical nature and lower visibility slowed me down. But I consider this a very good outing for me. I even led a train through the last few controls and into the finish.

Now for the disappointing part: the bottom 8 finishers today (25%) get relegated to the B final, which means I had to do at least as well as yesterday. Unfortunately I only beat 7 people, finishing 25th and 8 seconds back from 24th, which means I will run in the B final on Friday. Kind of sucks, but dems da rules this year, harsh as it is.

O-track
Splits

Tuesday Jul 10 #

11 AM

Running warm up/down 8:19 intensity: (55 @0) + (5:42 @1) + (1:38 @2) + (4 @3) 1.02 km (8:07 / km) +3m 8:00 / km
ahr:130 max:170 shoes: Georgia O (X-Talon 212)

Running to and near the start, with full LMLS (time not included). The start area was dusty dusty, like a mini Jukola. Bit of a sore throat and general achiness going on so I was a bit skeptical that I would handle 6km well.

Orienteering 52:00 intensity: (15 @0) + (3:28 @1) + (7:18 @2) + (26:07 @3) + (13:39 @4) + (1:13 @5) *** 7.13 km (7:17 / km) +88m 6:52 / km
ahr:168 max:187 16c shoes: Georgia O (X-Talon 212)

WMOC Forest Qual

Went well. Safely through to the middle A-final. Will have to do well tomorrow to stay in the A-final for the long (bottom 25% are relegated!). Surprised at how much difference there is between my forest splits and my sprint splits, especially in this terrain where I was able to run several legs quite hard, without much map reading or tough undergrowth to slow me down.

O-track
Splits

Monday Jul 9 #

10 PM

Stretching/Yoga 8:00 [1]

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