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Training Log Archive: Cristina

In the 7 days ending Nov 5, 2005:

activity # timemileskm+mload
  Running5 3:48:39 21.45(10:40) 34.52(6:37) 218476.9
  Orienteering1 2:00:20 4.55(26:25) 7.33(16:25) 1509 /19c47%481.3
  Strength/Core1 20:0040.0
  Total6 6:08:59 26.01 41.85 3689 /19c47%998.3
averages - sleep:7.1 rhr:52

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Saturday Nov 5, 2005 #

Event: Texoma
 

Orienteering race 2:00:20 [4] *** 7.33 km (16:25 / km) +150m 14:54 / km
ahr:175 max:193 spiked:9/19c slept:8.0 shoes: Nike Reds

At first pretty bummed - not nearly as clean overall as last week, and two large errors. The terrain wasn't nearly as fast as I thought it would be, and perhaps not as fast as the course setter expected. Fastest time was only 75, and there were plenty of people slower than I who wouldn't normally take so long, so maybe it wasn't as bad a day as I thought. ;-) (PMA!)

Knee felt a-okay, thank goodness. Still treating! Hopefully tomorrow will go better. Both big mistakes today involved me thinking, "this doesn't look quite right" while running uphill, and not stopping to see that it was really quite wrong. The 1:7500 scale messed with me, I failed to realize how easy it was to be off a seemingly large distance on the map! Now I know...

Friday Nov 4, 2005 #

Running 22:50 [2] 2.3 mi (9:56 / mi) +20m 9:40 / mi
ahr:163 max:185 slept:7.0 shoes: Kayano XI - white

Command run, in psuedo-formation. Knee bugging me. :-(

Thursday Nov 3, 2005 #

Running 21:00 [2] 2.2 mi (9:33 / mi) +18m 9:18 / mi
ahr:161 max:178 rhr:52 slept:6.0 shoes: Kayano XI - white

Easy evening run on the pleasantly deserted roads between here and the flightline. Did 6x20sec pickups on the way back, generally on the grass beside the road. I was going to skip the run because I was exhausted and had a slight pang by the left knee at the beginning of yesterday's run. The pang was there again (though not during and immediately after the pickups...), but I'm still glad I at least got out the door. Taking appropriate action on the knee...

Wednesday Nov 2, 2005 #

Running warm up/down 40:00 [2] 3.5 mi (11:26 / mi)
shoes: Kayano XI - white

Warm up/down and recoveries for reps. Jogged a lap and stretched a little between each rep. After the last one I paced a guy struggling on his last lap of his 1.5 mile. He had a pretty good run, despite starting like a bat of hell...

Running intervals (repititions) 9:49 [4] 1.5 mi (6:33 / mi)
ahr:167 max:197 shoes: Kayano XI - white

6x400 reps at the track. Felt beat before hand, but the reps themselves went well. Didn't have the energy for much more, though. Going to go eat a lot of food, I think. Shooting for 102:
99, 98, 99, 98, 99, 96

Strength/Core 20:00 [2]
ahr:141 max:176

Upper body with plenty o' leg stretching between sets, right after the run. I'm slowly regaining my pullup strength (for what it was). Love seeing progress!

Tuesday Nov 1, 2005 #

Running 45:00 [2] 4.45 mi (10:07 / mi) +30m 9:54 / mi
ahr:157 max:175 slept:4.5 shoes: Kayano XI - white

Easy run over in the housing neighborhood. Got totally lost. Seriously. Thought I was almost out and then got to an intersection I'd come from, only on a different side...and I hadn't taken any turns. Ended up following the sounds of the 130's on the ramp to get out.

Felt good for the first 20 minutes, then I had a kind of system shut down. I've been hungry today, and had a late sim with little sleep. I'll go to bed early tonight and see if tomorrow feels better.

Sunday Oct 30, 2005 #

Running long (trail) 1:30:00 [2] 7.5 mi (12:00 / mi) +150m 11:18 / mi
ahr:167 max:187 slept:10.0 shoes: Kayano XI - white

Ran on the Pinnacle base trail to the Ouachita Trail, out and back. Some really pretty areas. Not really a long run by distance, but it serves its purpose by time. Tried to be exceptionally slow and easy, at first playing with trying to keep HR below 160, but that seems impossible on a trail. I think low 160s is probably a good rested/healthy easy pace. Certainly feels like I can go all day at 170.

Two exciting nature observations:
- rare sighting of a Texas Brown Tarantula. it was huge and actually a beautiful spider. quite robust looking. a real john wayne of a tarantula.
- less rare sighting of an armadillo in daytime. it was just tooling about beside the trail. i think it must have been deaf. and blind.

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