Training Archive: CristinaIn the 7 days ending 2005-12-10:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| S | M | T | W | H | F | S | |||||||||
Saturday Dec 10 | ||
| Event: Harry Moss Parl | ||
| Orienteering race 1:12:30 [4] *** 6.49 km (11:10 / km) | |
| ahr:183 max:199 23c shoes: Integrators (Red) | ||
| Red at Harry Moss. Pretty good day, worked on running hard and heading out of the controls well.
Lost 4-5 minutes at the start because the kid at the start line told me that the start triangle was somewhere else (it was for the non advanced courses)...I made the mistake of running that way before looking at the map and then was thoroughly confused. The start and the finish weren't lining up right, but I just *knew* I was at the start because there was a taped triangle there. So, of course, I assumed that there must be a separate finish for the courses, when in reality there was a second triangle. Probably stood there for 2 minutes swearing at myself trying to make sense of the map, finally realizing that I had run in entirely the wrong direction for the first leg. Half my fault, I think, but that's perhaps being hard on myself. ;-) One other tough control (in the nasty green, lost about 5:30), but otherwise a good run. It's a flat park, and when we weren't being sent through dark green (which wasnt *that* bad), the running was pretty fast, so I really tried to move. It worked, I couldn't sprint so fast to the finish chute... | ||
| Orienteering 49:20 [3] *** 4.39 km (11:14 / km) | |
| ahr:171 max:188 14c shoes: Integrators (Red) | ||
| Went out to jog the orange after the red. Legs pretty tired, actually. Wanted to focus on paying close attention to the map as I ran, unfortunately the map was funkiest in the places that would have been the most useful to pay attention to... | ||
Red - Splits | ||
Friday Dec 9 | ||
| Strength/Core 30:00 [1] | |
| ahr:120 max:160 | ||
| So, woke up at 640 for the oh-so-fun command run, donned my cold weather gear (it was 18F, chilly for AR), and headed out only to discover...nothing! Normal traffic on the road, no road guards, no hoards of complaining airmen. No one bothered to tell me that it was cancelled. Went to the gym for some half-hearted lifting. I just felt so unloved. How could no one tell me?
Added a few extra upper body exercises today, partially because that gave me an excuse to do some lower weights in my despondent state. | ||
Thursday Dec 8 | ||
| Other Cardio (ice skating) 50:00 [2] | |
| ahr:149 max:169 | ||
| Been meaning to head to the Arkansas Skatium to skate for a while, and a naggy groin was the perfect excuse for some fun cross-training. And potentially useful preparation for some wintry northern activities soon...There was absolutely no one on the ice when I arrived, so of course the very first thing I did was skate the wrong way in circles! And then right through the middle of the ice! Just because I could!
Wore the HRM to make sure it was a workout (although an easy one) and not a waste of time. I don't think I've ever skated continuously for that long, or even half that time. I wonder if I'll be sore... On the way back I stopped by Alsopp Park, because in my blinded devotion to Burns Park (and surroundings), I have neglected the green spaces on the south side of the river. Legs were uncooperative when I tried to jog, so I just wandered about for a bit to see what's there. Probably worth actually running sometime. Mtn bikers frequent the park, so there must be some sort of distance possible. | ||
Wednesday Dec 7 | ||
| Running intervals 21:10 [4] 5 km (4:14 / km) | |
| ahr:178 max:191 slept:6.0 weight:146lbs shoes: Kayano XI - white | ||
| There's some wintry weather passing through The Rock. Nothing like this weekend, of course, but since I felt cold and unmotivated just sitting here, and I was threatening myself with no running at all, I headed to the gym for the treadmill. If nothing else, it's closer than the track (less than 90 seconds!).
I did 5x"1000" at 7:08 treadmill pace. First one seemed way too easy, so set the incline to 1%, which I hope compensates for the lack of wind effect. Felt pretty good. I think I get into a bit of a treadmill groove after 45 min or so. That's a long time to get into it, though, especially if there are no intervals involved or anything. Had enough left to crank it up to 6:30 pace at the end of the last one. 169/177 176/183 179/185 181/187 185/191 | ||
| Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi) | |
| shoes: Kayano XI - white | ||
| wu/cd and recoveries. Since it was wimpy treadmill stuff, kept the recoveries to 3 min moving.
Oh, and how can I not mention the wonderfully productive day I had? I spent all day yesterday prepping for today's simulator mission (okay, so "all day" only because I was really ADD about it and got up every 5 minutes to do something different, usually related to O), get up at 0500 to finish prep, show at 0600, and find out that the mission isn't designed for two navs...and one of us will "just watch" this time. That person was me. Which is really okay, because that was interesting and relaxing, and now I know what to expect for my first air drop sim. But really. Now all I have left for the week is to catch up on those 2 weeks of music homework... | ||
| Strength/Core (Yoga) 15:00 [1] | |
| -snap-
-crack- -pop- | ||
Tuesday Dec 6 | ||
| Running 34:00 [2] 3.5 mi (9:42 / mi) +30m 5:53 / km | |
| ahr:162 max:178 slept:9.0 weight:146lbs shoes: Kayano XI - white | ||
| Easy run, little east loop on base. Not too cold for shorts! Legs felt really good at first, but kind of leaden for the second half. Hopefully they'll be fresh for tomorrow's intervals. Also, amongst my various minor flesh wounds from the Trot is a nasty blister on my left heel. Just slapped on a bandaid and it's only a slight irritation. | ||
| Strength/Core 30:00 [1] | |
| ahr:130 max:163 | ||
| Standard lifting workout. Didn't feel as energized as usual, maybe because I haven't been going frequently enough for continual improvement... | ||
Monday Dec 5 | ||
| Hiking 1:03:00 [1] 2.9 mi (21:43 / mi) +200m 11:07 / km | |
| shoes: Asics Trail | ||
| Drained from my fun O weekend, I only drove as far as Fayetteville last night, which is conveniently located very near Devil's Den State Park. So, this morning I stopped by for a quick morning hike before heading back to The Rock for afternoon class. The Ozarks, I have discovered, are quite beautiful and this park has some very awesome limestone caves and lots of large crevices. Like little mini Letchworths, Arkansas style.
Hiked the Devils Den Trail twice, jogging the flats to keep my legs from thinking they were off the hook after yesterday. ;-) I did it twice because the first time I forgot to head off the trail where the ranger had suggested I go to see the neatest crevices of all - neat enough that I'd say they could be called rock crevasses! Turns out they have a rare species of bat over there, Ozark Long-Eared or somesuch, and they monitor the population in some of the caves and caverns. In this location, they have 119 of them. I guess they go in and count them when they're hibernating. Weird to think that there could be some alien genius counting his little humans as we sleep every night. No camera. You'd think by now that I would have learned to keep one with me. :-( I did have my headlamp, though, so I did briefly explore the actual "Devil's Den", though probably less than 100 feet in before I got freaked out by the sounds of the deadly Ozark squirrels echoing all about. Yep, quite wussy of me. | ||
Sunday Dec 4 | ||
| Event: Possum Trot IX | ||
| Orienteering race 3:58:45 [4] *** 14.2 km (16:49 / km) +850m 12:56 / km | |
| ahr:167 max:187 26c shoes: Integrators (Red) | ||
| My first Possum Trot. The course was pretty brutal, long and very hilly (but isn't that the point?) and it took me a while to get into the swing of things. But, it was sunny, and I didn't get shot (though I saw several deer and could swear that I heard one gun shot!), and not only did I actually finish, but I even brought home a stuffed possum. Chizz. | ||
| C • 4 | ||
- Splits | ||