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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Cristina

In the 7 days ending Nov 11, 2007:

activity # timemileskm+mload
  Cycling4 3:34:00403.0
  Running3 2:19:05 15.57(8:56) 25.06(5:33)304.6
  Orienteering1 2:03:0019c369.0
  Skating1 41:00 6.0(6:50) 9.66(4:15)82.0
  Strength/Core3 38:0038.0
  Total6 9:15:05 21.57 34.7119c1196.6

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Sunday Nov 11, 2007 #

Orienteering 2:03:00 [3]
19c

Phoenix local meet at Coon Bluff. 2-hour score-o.

Seabass had to work last night, but since she's just a little bit crazy she wanted to come with me and spend the day in Phoenix... on only the sleep she managed to get on the drive up! She wasn't able to think very clearly when we got up there and thus wisely chose to go out on white and come back for a nap rather than deal with a score-o.

The Coon Bluff map was, I believe, GPHXO's first OCAD map. I ran there at night in 2003, first time they used it. At the time it was a relief to the eyes, basically a prettier version of a USGS topo. Previously they had only been using portions of 1:24 quads blown up to 1:15 and photocopied in B&W - serious crayola contour effect. Since that was several years ago I figured the map would be even better by now, so I was a bit disappointed when it looked the same. It turns out that they have done some minor updating. I guess there's only so much you can do with the quad as a base map, especially in terrain that doesn't have much except contour features.

Anyway, I ran around for two hours. No real strategy, though it went well for the first ~70 minutes, during which I nabbed 14 of my total of 19 controls, and 450/630 of my total points. Then I pretty much shut down - the sun (low 80's, middle of the day, no shade on the course) and the fact that I'd had no water got to me. I changed my plan to head to a water drop that was located five (5) contours above the nearest control, on top of a hill, and out of my way. It took me a long time to make that decision, and then once I got going I wasn't moving well and took a nasty spill. All spills are nasty in this terrain because you either land on a cactus or on a pile of granite cobbles. Tore a hole through my pants and my skin, and then got my water.

It didn't get better - screwed up 2 of the my last 4 and totally underestimated the time it would take to get back - so I was three minutes late and had to skip 2 more that I wanted to get on the way in. I guess I took off at a pace for 1 hour in the shade, not 2 hours in the (November) desert sun. When I got back I had a bit of an argument with the organizers about water placement. I feel that water doesn't belong on top of the biggest hill on the map, with no control nearby, and not on the way to any control. They feel (or felt) quite strongly that you absolutely can not put water at a control location because people standing there drinking would tip people off. Oh yeah, and also that that served as something of a trade-off to people who didn't carry their own water. WTF?

Oh well. Good to get out and run around. And I think this map could be a really worthwhile desert area if they got a real basemap with real contours. And rotated it to magnetic north.

Saturday Nov 10, 2007 #

Note
(rest day)

Super recovery day. I didn't realize that I needed it, but I got a good night's sleep and then slept half the day (!). Things are kind of achy (?) but I think I'll feel downright spunky tomorrow.

AimeƩ & Jaguar (1)

Friday Nov 9, 2007 #

Cycling (road) 20:00 [2]

Ride in, interrupted by morning PT. I'm not going to hold back here, so I hope people from work are reading this - group PT is stupid and useless.

Running (road) 32:30 [2] 3.25 mi (10:00 / mi)

We ran a lap for warmup (lame) and then did some lame stretching. It was lame. Then I went running. Alone. I was tired.

Strength/Core (stretching) 20:00 [1]

Then I did a whole bunch of good stretching on my own by the picnic tables. It was nice.

Cycling (road) 20:00 [2]

Ride home. Got my flu shot today. Poor flu.

Thursday Nov 8, 2007 #

Cycling (road) 22:00 [2]

Ride in. Wooeee!

Cycling (road) 20:00 [2]

Ride home.

I got tagged today for a random urinalysis. Some people, most notably boys, hate them because they don't like having someone watch them pee. That's certainly understandable, but I imagine it's much worse to be tagged to be one of the people who has to do the watching for an entire week. But that's just me, and I'm not a boy. I don't really understand their fears.

Running (dirt) 39:10 intensity: (7:40 @1) + (22:00 @2) + (5:00 @3) + (4:30 @5) 4.52 mi (8:40 / mi)
shoes: Kayano XII (pink)

WOG. Didn't feel super up to running hard but, as usual, figured I'd enjoy it once I got there. And I did!

My left knee kind of hurts. Earlier in the week I thought it was an impact pain, only I couldn't find a bruise and or any signs of acute trauma. Now it only hurts when bent... which kind of has me worried but it's too soon to tell. Felt mostly okay running.

Ran a warmup lap around the pond and stadium followed by:

4 strides
Running drills
6x200 w/200 easy (42, 42, 44, 42, 40, 40)

and then two laps on the track talking to Randy about non-WOG running geared more towards O needs. We'll see.

I ran the 200s with the third group that went out. The first group was supposed to do about 40s, so I figured the third would do high 40s or 50 or so, which seems about right. Well, as is often the case when one runs with boys, they started too fast. We alternated leading and I intentionally slowed it down for mine (the third one), but probably not enough. Not sure it makes sense to do these this fast, but it was a light workout overall so I'm not too worried. I'm also surprised I could actually run the sixth one at 40. Yikes.

Strength/Core 8:00 [1]

Stretching and stuff, mostly before.

Wednesday Nov 7, 2007 #

Cycling (road) 22:00 [2]

Ride in. Frickin' ealry. Maybe some day someone will decide that 0500 is too early to show up to wokr.

Cycling (road) 1:10:00 intensity: (30:00 @1) + (35:00 @2) + (5:00 @3)

Rode home, dropped my bag off, and seabass joined me for a quick sunset spin around town. We were both loving the freedom of riding without a bag and without having to go to or from work!

The flight doc who flew with us today brought cookie dough for the crew so that we could have cookies. I baked them during the second half of the flight, but she was too busy puking and recovering from puking to enjoy them herself. Pity. Kind of funny that these flight docs have such a hard time keeping their cookies down, so to speak.

Tuesday Nov 6, 2007 #

Cycling (road) 22:00 [2]

Ride in.

Cycling (road) 18:00 [2]

Ride home.

Strength/Core 10:00 [1]

Stretching, etc before running.

Running (dirt) 1:07:25 intensity: (20:25 @1) + (13:00 @2) + (32:00 @3) + (2:00 @4) 7.8 mi (8:39 / mi)
shoes: Kayano XII (pink)

WOG. I was excited for a good workout but also knew that I couldn't/shouldn't go terribly hard. Luckily, Diane was there and ran much harder this weekend than I did (half marathon on Sunday) and was ordered by Randy to go easy on the prescribed workout. We ran easier than we would have if fresh, but still probably a bit too hard given our states of recovery.

Agenda:
Inner lap + stadium loop for warmup (13 min) + strides
2x400 w/200 easy (1:51, 1:52)
2x1000 w/400 easy (4:57, 5:02)
2x400 w/200 easy (1:55, 1:51)
2x1000 w/400 easy (4:54, 4:59)
2x400 w/200 easy (1:55, 1:49)

And that's it! I was pretty stiff at the end of it, good thing we didn't try to go crazy hard.

Monday Nov 5, 2007 #

Skating 41:00 [2] 6.0 mi (6:50 / mi)

Evening skate with seabass, 2 laps around the bike path.

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