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Training Log Archive: Cristina

In the 7 days ending Jan 22, 2019:

activity # timemileskm+mload
  Orienteering4 3:04:28 13.96(13:13) 22.47(8:13) 42649c448.5
  Running4 58:36 6.46(9:05) 10.39(5:38) 4106.8
  Total5 4:03:04 20.42(11:54) 32.87(7:24) 43049c555.3
  [1-5]5 4:02:46

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WeThFrSaSuMoTu

Tuesday Jan 22, 2019 #

2 PM

Orienteering 50:16 intensity: (10:24 @1) + (36:02 @2) + (47 @3) + (2:58 @4) + (5 @5) ** 7.52 km (6:41 / km) +75m 6:22 / km
ahr:151 max:184 9c shoes: Alex (TrailTalon 275)

Sandy happens to be staying in Carrollton, site of the 2012 Sprint Champs at the University of West Georgia. I found a map of one of the courses online and jogged over to the campus with my phone. Original plan was to try to run the course hard as a bit of a steady state run but I seem to be coming down with whatever thing Melissa has so I kept it easy. In any case, it was very clear from the beginning that a lot has changed on the campus since 2012, making it a bit less sprinty to try to visit sites that no longer exist.

Monday Jan 21, 2019 #

Note

Tramped around Birmingham with Sandy checking out World Games venues.

Sunday Jan 20, 2019 #

9 AM

Running warm up/down 5:04 intensity: (43 @1) + (4:21 @2) 0.61 km (8:20 / km) +4m 8:06 / km
ahr:151 max:162 shoes: Mookie (O-Roc 280v2)

Parked the car about 8 minutes before my call-up so this was a somewhat rushed preparation.

Orienteering race 42:12 intensity: (21 @1) + (12:44 @2) + (20:59 @3) + (5:52 @4) + (2:16 @5) *** 5.14 km (8:13 / km) +55m 7:48 / km
ahr:168 max:199 13c shoes: Mookie (O-Roc 280v2)

GNC Day 3 Classic, Green-Y / F40

Today we were down in the flood plain and things were not only flatter but also wetter. That threw me off on the way to 2, but the loss on 5 was purely a poor attack. The course was fun, though not as nice as the previous days. It is neat to have the two main days be in such different terrain. I also found that the vegetation mapping was ... weird. Eventually I pretty much ignored the vegetation colors because it didn't seem to mean much.

Another win in F40. Due to the scoring system (total points from best two races) and the small field in F21 I ended up unexpectedly winning 3-day awards in both F21 (third) and F40 (first). That's definitely a first for me!


Fuzzy Livelox
RouteGadget

Saturday Jan 19, 2019 #

12 PM

Orienteering race 52:11 intensity: (7:40 @1) + (28:03 @2) + (14:49 @3) + (1:20 @4) + (19 @5) *** 5.38 km (9:42 / km) +189m 8:15 / km
ahr:158 max:185 13c shoes: Mookie (O-Roc 280v2)

GNC Day 2 Classic, Green-Y / F40

I'd like to call this day Chattahoochee Redemption. Back 2012 the SML champs and Team Trials were held here and the last day, the middle, took place in the same area as today's course. That race was a very disappointing one for me so I found it especially satisfying to have a very good run today.

Once again a fun course and neat terrain. Some of the bare rock and mossy stuff reminded me a bit of Scandi terrain. I felt pretty good running, though I did have to walk most (all?) of the hills. I really appreciated having a course that I could safely complete in an hour, which seems to be about my limit right now. AP says I lost 37 seconds, though I would argue that it was either 0 seconds or a lot more than 37, depending on whether you count "reading the map more slowly than top orienteers" as time lost.

First time running F40 (yikes!) and it was a solid win, by about 8 minutes. It's fun to win but it would be nice to have more competition.

Fuzzy Livelox
RouteGadget

Running warm up/down 5:00 [2] 0.91 km (5:30 / km)
shoes: Mookie (O-Roc 280v2)

Friday Jan 18, 2019 #

1 PM

Orienteering race 39:49 intensity: (50 @1) + (9:37 @2) + (25:08 @3) + (3:56 @4) + (18 @5) *** 4.44 km (8:58 / km) +107m 8:00 / km
ahr:167 max:185 14c shoes: Mookie (O-Roc 280v2)

GNC Day 1 Middle, Red / F21

Good run, fun course. Some hesitations (esp 2, 6, and 10), more than I should have given that it was often the vegetation mapping that was throwing me off. Took a weird/not as safe approach to 6, so that threw me off, too. All told lost about 2 minutes and ended up 10 minutes behind Ali, who seems to have had a good run.

Fuzzy Livelox
RouteGadget

Running warm up/down 10:00 [2] 1.76 km (5:40 / km)
shoes: Mookie (O-Roc 280v2)

Time for warming up and down seems to be harder to carve out. Lukas was fine chillin' with Inara but had some last minute requests that I just couldn't say no to, resulting in a very compressed warmup.

Wednesday Jan 16, 2019 #

3 PM

Running (road) 38:32 intensity: (18 @0) + (19:09 @1) + (9:27 @2) + (9:15 @3) + (23 @4) 7.11 km (5:25 / km)
ahr:148 max:176 shoes: Kara (Roadclaw 275 V2)

Tempo run along the river, though it seems to take a considerable amount of time and effort to accelerate the donut up to a moderately difficult pace.

15 min warmup, 15 min progressive tempo, the rest easy.

And suddenly my heart rate data is showing up again.

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