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Training Log Archive: Cristina

In the 7 days ending Feb 23, 2008:

activity # timemileskm+mload
  Running5 6:41:20 24.9 40.07 1000958.7
  Orienteering3 4:21:24 6.65 10.7 35028c640.2
  Strength/Core2 26:0048.0
  Total6 11:28:44 31.55 50.77 135028c1646.9

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Saturday Feb 23, 2008 #

Running warm up/down 5:00 [2]

Running to the start rather quickly, which was actually a very nice warmup. Maybe I should try being almost late to the start more often.

Orienteering race 1:08:08 [3] *** 7.8 km (8:44 / km) +260m 7:29 / km
ahr:180 max:192 14c shoes: Integrators (orange)

Morning classic. Pretty close to clean. Felt good. Forgot to tape laces. Untied before the first control and never bothered to tie them. Another thing that seemed to actually work well (feet felt great).

Orienteering race 24:16 [3] *** 2.9 km (8:22 / km) +90m 7:15 / km
ahr:178 max:186 14c shoes: Integrators (orange)

Afternoon sprint. No time for a warmup this time. Didn't go as well as the morning. Bobbled a couple and blew number 3 (a little over a minute total loss, I think).

Friday Feb 22, 2008 #

Orienteering 50:00 [2]
shoes: Integrators (orange)

Training at Arthur Pack. This place was a lot of fun once again! And it's amazing what a difference it makes when you're really concentrating...

Thursday Feb 21, 2008 #

Running warm up/down (trail) 16:00 intensity: (13:00 @2) + (3:00 @3)

Warmups in the morning and afternoon and some quick plyometrics to start things off.

Orienteering 1:04:00 [2]
shoes: Integrators (orange)

Morning training at Italian Trap. The map was contours-only, which isn't much of a difference from what it usually is. Sort of rough contours, but that just makes it more fun. The training started with a line-o and was followed by a regular course. I had some trouble in the beginning really getting into the map, but had my moments of better going. Skipped 6-8 to keep the training a reasonable length.

Strength/Core 11:00 [3]

We took a break for lunch, during which Sam and I ate lots of gummy soft-bodied invertebrates and Prunus persica. That turned out to be a really bad idea.

After lunch we did one set of Tom's club's "strength intervals", which greatly resembled the circuit training often used in a military setting. I took the opportunity of being in a civilian environment to do girly pushups. Five more strength exercises bookended by short running intervals. I don't think there's any question that this is great physical training. I do think it's highly unlikely that many people would do this to themselves without company.

Orienteering 55:00 intensity: (15:00 @1) + (40:00 @3)
shoes: Integrators (orange)

After the strength intervals we did a middle distance/relay training course. Sam started first and groups of people were sent out in intervals after her, with Eric setting out last. I started with Peggy and Ryan and sort of sloppily made my way around the first 2/3 of the course with various people around. I felt like I'd eaten too much or eaten too soon before running, but I could still run. Then I started to feel dramatically different from what would be described as "normal" and started to walk in order to calm my stomach. I had to stop for a few minutes at the ninth control, watched everyone who had been behind me pass me, and then walked the last few controls. Not surprisingly, I had no issues at all with those last controls, despite feeling very uncentered digestively.

I liked today's training, especially since they seemed very suited to the map and terrain for each session. I think I was a bit tired from the runs earlier in the week and from not enough sleep this week. A well-rested Cristina would probably get more out of it. But any opportunity to get out on a map and not worry about it being a race is a good time to focus on building those good habits.

Wednesday Feb 20, 2008 #

Running (trail) 43:00 [2]
shoes: Asics B&Y

Afternoon run in Saguaro East with Sam. No cougars but several jackrabbits and two friendly natives in matching shirts.

Tuesday Feb 19, 2008 #

Strength/Core 15:00 [1]

Stretching and so on before and after the workout.

Running (dirt) 1:02:20 intensity: (16:00 @1) + (20:00 @2) + (21:00 @4) + (5:20 @5) 7.5 mi (8:19 / mi)
ahr:172 max:190

A nice gnarly WOG tonight. My legs were a little sensitive after Sunday's workout, but I've learned that they can surprise me. I figured I'd try whatever nasty workout Randy had planned and do as much as I felt up to. It turns out that was the whole thing.

Warm up stadium loop + 4 strides and then:

6x400 w/200 easy
4x200 w/30 sec rest
6x400 w/200 easy

and then 2 laps warm down.

Splits for the fast stuff (shooting for 1:45 on the 400s, 45 on the 200s):

400s: 1:45, 1:45, 1:43, 1:45, 1:44, 1:43
200s: 46, 45, 45, 44
400s: 1:40, 1:41, 1:44, 1:44, 1:41, 1:41

Not bad as far as pacing goes, except that I think perhaps I am underestimating my abilities. If I ever run a Tuesday workout on fresh legs I think I'll set a faster goal.

Also, HR was pretty low for an interval workout - I didn't hit 190 until the very end of the last 400 and never averaged more than 183. For comparison, the first day at A-B I spent 85 minutes on the course and my avg HR was 186, max 196. I imagine a lot of the difference is due to today's dead legs and the fact that it was not a long, continuous effort... which doesn't make it any less interesting at all.

Note

So I guess there's an A-meet this weekend in Tucson. That totally took me by surprise. Where'd the time go? BTW, faithful readers of this log (that's you) attending the meet are cordially invited to Chez Cristina & Seabass on Friday evening for some mingling. Email me for directions and head count.

Sunday Feb 17, 2008 #

Running (trail) 4:35:00 intensity: (2:44:00 @2) + (1:51:00 @3) 17.4 mi (15:48 / mi) +1000m 13:25 / mi
ahr:161 max:184 shoes: Asics B&Y

Douglas Spring Trailhead (2750') to Cow Head Saddle (6100') and return.

Barb, animal that she is, started from her place very early by bike and rode to the trailhead. John, being slightly more sane, left later and met me for a ride in, giving Barb a head start at the trailhead.

My legs were pretty dead today when we started. This isn't surprising given that they weren't very zippy yesterday, and it's not like I've had a good sleep or rested since then. I had to walk a lot of sections that I have been able to run in the past on the lower portion of the trail. John inched ahead of me to the Douglas Spring campground, arriving just ahead of Barb. We chilled for a bit by the stream there and then plowed on to the saddle. I definitely wouldn't have continued if those two hadn't been there. It's steep and we hiked the whole bit (all 2.4 miles) without a single attempt to run. Lots of snow on this section of the trail, it was pretty cool. Even better was running back down with the sticky snow acting like trail grip!

I said bye at the top and did the trip back to the trailhead non-stop, except for one particularly sweet fall on the rocks while crossing the stream at the campground.

Trip up travel time was about 2:45 and down was 1:51. We spent about half an hour at both the campground and the saddle chizzizzling. Again, no cougars, but Barb brought a knife just in case. And also, just like yesterday, I expect that Barb took some pretty awesome photos, because I wish I'd had my camera.

I've run the bottom of this trail many times and have wanted to go the campsite and beyond for a while, so I'm really glad we did today!

Note

A little late in posting, but caught two and half movies on the flight back from NZ:
Bee Movie (1)
The Simpsons Movie (0)
Elizabeth: The Golden Age (1)
Yum. (Tudors *and* Cate Blanchett? Again? I'm spoiled.)

Plus some snippets of LOTR and rugby, of course.

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