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Training Log Archive: Cristina

In the 7 days ending Mar 24, 2014:

activity # timemileskm+mload
  Orienteering6 4:41:53 19.77(14:16) 31.81(8:52) 130899c745.2
  Running7 2:18:00 12.61(10:57) 20.29(6:48) 240220.3
  Stretching/Yoga1 8:008.0
  Total9 7:07:53 32.37 52.1 154899c973.5
  [1-5]9 7:06:33
averages - sleep:6.9

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Monday Mar 24, 2014 #

Note

A note about the Team Trials

I'm quite happy with my weekend. This was by far my best trials ever, by basically any measure. (Well, except the whole "making the team part", but let's put that one aside for now.) Most consistent, best scores, closest time behind the winner, physical recovery, you name it. I have high standards for what I consider a good run so I may sound more negative in my write ups than I really should be. I think I can be proud of my performance this weekend and I am excited that the past several months of more focused training and motivation have made a difference. I'm excited to continue in this direction and am full steam ahead for NAOCs, WOC 2015 and WOC 2016.

I've had a few notes of sympathy (think "always a bridesmaid, never a bride"), probably because this is the sixth time I've been an alternate. (It's true! 3x first alternate, 2x second alternate, 1x third alternate.) But being named first alternate this weekend is far from failing. The women's field was deeper than ever and the women making the team keep getting better. I'm especially pleased that I could pull off a good weekend of racing and be competitive with the rest of the field after traveling 1/3 of the way around the world to get here.

I came to the trials this year with a goal of a complete set of secure races and to show that I've stepped up my game. I did that.

I've added my maps from the weekend in the log entries below. Enjoy!
3 PM

Running (road/dirt) 35:54 intensity: (7 @0) + (23:03 @1) + (12:44 @2) 5.52 km (6:30 / km) +5m 6:29 / km
ahr:143 max:155 slept:6.0 shoes: Anser (Road-X 238)

An easy recovery jog along the bay. My legs definitely felt used from the weekend but I think my body's birthday present to me is a lack of soreness. I shouldn't complain, but I think sometimes feeling really sore after a (several) tough race(s) makes you feel more hardcore.

Sunday Mar 23, 2014 #

8 AM

Running warm up/down 19:16 intensity: (11 @0) + (5:43 @1) + (13:22 @2) 2.91 km (6:37 / km)
ahr:145 max:169 shoes: Dorothy (X-Talon 190)

Orienteering race 17:49 intensity: (20 @1) + (32 @2) + (3:51 @3) + (9:46 @4) + (3:20 @5) *** 3.15 km (5:39 / km) +51m 5:14 / km
ahr:180 max:189 21c slept:10.0 shoes: Dorothy (X-Talon 190)

TT Sprint at Mills College.





Oof, this was no good. Or at least when I finished I thought it was a disaster, but it turns out it just wasn't as good as I have come to expect from myself in a sprint.

I was about 95% in sprint mode for the first ~11 controls, only mistake was missing the left bridge on the way to 4, which probably cost me a solid 10s. I felt like I was the slowest person in the world up the hill to 5, but that's not surprising after Fri and Sat! Things were working, I could tell I was tired but at least I was reading the map pretty well and moving along.

Then coming out of 11 I thought that 21 (the go control) was 12. I am not dyslexic so this was just a massive brain fart. I managed to adjust to go to 12 after a few steps so not a disaster (5s). Then I overran 13 by a few meters and was mightily confused, for my major mistake on the course. Let's call it 20s. I think by 15 I had stopped thinking ahead properly and found that I had to stop before both 16 and 17 to read the map. Okay for 18, 19, 20, but then I aimed for the wrong tree for the go control (!) and blew another 5s or so.

In all, 40s lost. I had the good sprint feeling for more of the course than I didn't, and I think I just need to keep working on keeping the focus when the legs and brain are tired.

Course was really fun and interesting!
10 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Dorothy (X-Talon 190)

11 AM

Orienteering race 18:06 intensity: (18 @1) + (17 @2) + (4:03 @3) + (10:14 @4) + (3:14 @5) *** 3.48 km (5:12 / km) +31m 4:58 / km
ahr:180 max:187 20c shoes: Dorothy (X-Talon 190)

TT One Person Sprint Relay.





Good run.

The courses worked well and it was fun, though it would be even more fun if we all had fresh legs!

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Dorothy (X-Talon 190)

Saturday Mar 22, 2014 #

9 AM

Running warm up/down 17:00 [2] 2.4 km (7:05 / km)
shoes: Hercules (O-Roc 280)

To the start from the finish, swapping out my day watch for my Garmin with Kelsey at the parking lot in the middle.

Legs felt fine after yesterday and it was nice to be running in the cooler morning air. I was alert despite the lack of sleep (fell asleep around midnight, woke up at 3:30 and couldn't get back to sleep) but my eyes were hurting. Didn't seem to make a difference, though.

Orienteering race 1:21:58 [2] ** 10.53 km (7:47 / km) +602m 6:03 / km
14c slept:3.5 shoes: Hercules (O-Roc 280)

Team Trials long.





A good run. I felt great in the beginning (fastest woman to the first control), the end (fastest woman on the last two splits), and pretty much everything in between. I overran 10 by about 10s, but that was the only time I was not in control. Apparently I underestimated the terribleness of the rough open and my ability to bash on the way to 4 and I took an strangely out of the way route to 6. Otherwise pleased with routes and execution.

4th again, Ali won in ~70.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

A very gentle jog with Ali to see what hurt. Mostly just my back.
5 PM

Stretching/Yoga 8:00 [1]

I rudely retreated from all evening public interactions and spent most of the next ~14 hours in bed, sleeping for probably 10 of them. And I spent about 10 minutes stretching.

Friday Mar 21, 2014 #

1 PM

Running warm up/down (dirt) 14:53 intensity: (2:04 @1) + (6:21 @2) + (6:25 @3) + (3 @4) 1.91 km (7:46 / km) +149m 5:36 / km
ahr:165 max:180 slept:7.0 shoes: Hercules (O-Roc 280)

Up to the start, which was thankfully exactly where I had expected it. No shade on the road. It wasn't what one would normally call "hot" (not much more than 70°), temperature-wise, but with the sun it was significantly warmer than I've felt since... Botswana. Good thing I don't *actually* melt in the sun.

Felt fine, first two nights here were okay, sleep-wise, considering the travel.

Orienteering race 1:08:15 intensity: (2:16 @2) + (17:53 @3) + (40:09 @4) + (7:57 @5) *** 6.08 km (11:14 / km) +406m 8:25 / km
ahr:181 max:188 20c shoes: Hercules (O-Roc 280)

Team Trials middle.





This was ok, navigationally. My goal for the weekend is to have a set of secure races, and this was just about acceptable (the mistake on the final approach to 1 blows it a bit). Physically I think everyone had a tough time so I don't think my situation was too abnormal. I developed some kind of stomach unpleasantness ("heat"-related cramping?) after slogging up the mountain out of 3 and it didn't go away. It was not nice, but by the end of the race I was so exhausted I'm not sure it mattered that I couldn't move faster for fear of soiling myself. I'm sorry, TMI?

I thought the map was good (though it could have used at least the contours outside of the narrowly field-checked area for context) and the challenges presented were varied and interesting. The climb, however, was excessive.

Ended up 4th for the day, better than I expected for sure. Ali first in about 55.

Running warm up/down (road) 5:00 [1] 0.7 km (7:09 / km)

After waiting a long time for my stomach to settle I eventually gave up and went for a very slow shuffle with Ali.

Thursday Mar 20, 2014 #

3 PM

Orienteering 30:03 intensity: (7:14 @1) + (22:16 @2) + (33 @3) *** 2.88 km (10:27 / km) +130m 8:31 / km
ahr:154 max:173 12c slept:8.0 shoes: Dorothy (X-Talon 190)

Decided to head over to Morgan Territory to taste some CA terrain, both because it seemed possibly relevant and because it was the least convenient location between lunch in Mountain View and dinner in Berkeley.

When I pulled into the parking lot I saw a CSU shirt and realized that Ian and Anna had managed to pick the same place and same for their afternoon training. Fun!

Drew a short control picky course that took me through the different vegetation areas and rock features. Felt great, map made sense.

Also... I like the Bay Area. I like visiting friends here and I have fond memories from living here. But god do I hate driving here.

Wednesday Mar 19, 2014 #

Note
slept:7.0

Travel day, OSL - LHR - SFO. Took a nap on the flight and then stayed up chatting with Joe until late which should help with the whole jet lag issue.

Tuesday Mar 18, 2014 #

Note

This morning during breakfast I watched some Piip show action. Don't worry, it's totally safe for work, despite featuring blue tits and great tits (it's a live feed of birds feeding at a mini coffee bar). I am really appreciating NRK's slow/reality tv, and this one even offers opportunities for ridiculous articles like A squirrel walks into a bar and all tits break loose.
7 PM

Running warm up/down (road) 10:00 intensity: (1:02 @0) + (1:13 @1) + (7:45 @2) 1.61 km (6:13 / km) +44m 5:28 / km
ahr:148 max:170 shoes: Coati (O-Roc 340)

Orienteering (night) 1:05:42 intensity: (10:32 @1) + (45:31 @2) + (9:39 @3) ***** 5.69 km (11:32 / km) +88m 10:43 / km
ahr:157 max:179 12c slept:7.0 shoes: Coati (O-Roc 340)

Bonus night-O training near home. Anders hung reflectors and sent us maps without trails and walls. He sent maps with the trails and walls, too, but if you're going to train at night you might as well go all in.

Number one objective was to pick secure routes. I did this well. A little eager on 1 when I jumped over to the next (wrong) hill, and a right drift on 7 that I was aware of but didn't manage to do enough about until I was abeam the control.

Nice evening to be out orienteering and I felt good. There were a couple of times when I saw something reflecty that wasn't moving and it really creeped me out. One of them looked like a person wearing a track suit with reflective stripes, only it was completely still and my mind filled in the image of a person in a half squat position. I had to talk myself out of sprinting away in wild fear.





Off to California tomorrow. Can't complain about the trip itself but I am tired of traveling without Melissa!

Running warm up/down (trail/road) 15:57 intensity: (4:23 @1) + (9:41 @2) + (1:53 @3) 2.34 km (6:50 / km) +42m 6:16 / km
ahr:154 max:177 shoes: Coati (O-Roc 340)

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