Training Archive: CristinaIn the 7 days ending 2006-01-08:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| M | T | W | H | F | S | S | |||||||
Sunday Jan 8 | ||
| Mapping 3:00:00 [1] *** | |
| slept:10.0 (sick) | ||
| Decided to consider logging mapping, since it also serves as valuable training and would like to keep track of how much of it I do. Besides, I saw Eric doing it, figured it was a good idea. ;-)
I'm not going to count mapping for total training hours. So maybe I'll just make a note when I do it instead. We'll see. Spent the afternoon on the nw corner of Burns Park. | ||
Saturday Jan 7 | ||
| Note | |
| (sick) | ||
| I feel like crap. Great. Maybe I'll be able to do some kind of chill training later in the day. | ||
| Running (treadmill) 30:00 [2] 5 km (6:00 / km) | |
| ahr:158 max:176 shoes: Kayano XI - white | ||
| Smurfed some Afrin and headed to the gym. Not surprisingly, it's not a busy place on a Saturday night. Probably correlated with the high number of DUIs on base each weekend. If they were only at the gym...
Easy run on the treadmill, doing some quick map reading. While I seem to manage to pick up contour shape and veg patterns with quick glances, I find it impossible to read individual symbols (like a brown x or a boulder) on a detailed map while on the treadmill. No matter how long or hard I look. I'm not sure if when I orienteer I just slow down significantly without noticing it, or whether it's easier when not on a treadmill. Less bounce? Easy to pause quickly? Regardless, I obviously need to spend a lot more time physically practicing reading the map while running. I've said this before, but just repeating myself doesn't make it happen. Maybe now someone will scold me if I don't, eh? As I hoped, I felt 10x better after some exercise. But only for a few minutes... :-( | ||
| Strength/Core (lifting + stretching) 30:00 [1] | |
| ahr:144 max:170 | ||
| Upper body work, lower body stretching between sets. | ||
Friday Jan 6 | ||
| Note | |
| slept:6.5 weight:145lbs (rest day) | ||
| A little sniffly today. Couldn't stay asleep this morning. No running planned anyway, but it's annoying. Hopefully sniffly is all. Chugging lots of water. It's supposed to be a crazy beautiful weekend here (high of 70 tomorrow!) and I'd like to be able to enjoy it with some good workouts. | ||
Thursday Jan 5 | ||
| Running (trail) 40:00 [2] ** 3.5 mi (11:25 / mi) | |
| shoes: Asics Trail | ||
| Ran real easy at Burns Park, with the map, doing a quick sanity check on the section I planned to work on. Mostly on trails, up and down the big ridge. Then spent the rest of the afternoon working on the map. I'm very quickly gaining even more appreciation for good mappers.
The evil people (aka "schedulers") seem to have pushed my return to the flight line up to before the holiday weekend, which means my plans for Anza-Borrego are in grave danger. Enough to make me want to kick things. | ||
| C • Weekend of O in danger 3 | ||
| Mapping 2:30:00 [1] *** | |
Wednesday Jan 4 | ||
| Running warm up/down (road) 36:00 [2] 4.6 km (7:50 / km) | |
| shoes: Kayano XI - white | ||
| Another nice day - high 60's and dry, but overcast and windy. Tank and shorts weather, baby. Chizz.
Legs felt heavy from yesterday. Ran to the track and did 2x1600 tempo + 2x800 interval + 4x200 rep. 2 min easy between tempo, 3 min easy before the 800s, and 2 min recovery between each 200. | ||
| Running tempo (track) 15:23 [3] 3.2 km (4:48 / km) | |
| ahr:185 max:193 shoes: Kayano XI - white | ||
| First was a bit fast for tempo:
7:38 181/189 7:45 187/193 | ||
| Running intervals (track) 10:26 [4] 2.4 km (4:21 / km) | |
| ahr:189 max:200 shoes: Kayano XI - white | ||
| The second 800 was brutal. I don't think it's a matter of being too fast (maybe a little...) but more just tired from yesterday. The 200s felt harder than they should have been.
3:34 189/197 3:28 189/200 200s: 46, 46, 47, 46 | ||
| Strength/Core (yoga) 40:00 [1] | |
| Lots of popping sounds. | ||
Tuesday Jan 3 | ||
| Running warm up/down (trail) 44:00 [2] 7 km (6:17 / km) +15m 6:13 / km | |
| ahr:174 max:197 slept:8.0 weight:145lbs shoes: Asics Trail | ||
| Running tempo (trail) 20:00 [4] 3.9 km (5:08 / km) +15m 5:02 / km | |
| ahr:192 max:198 shoes: Asics Trail | ||
| Gorgeous day in Little Rock. About 60F, sunny, and dry. Perfect day for a tempo run at Burns Park! Ran in the western section: ~20 min easy, 20 tempo, then 20+ easy, with 5x30 sec strides. Felt great. Stayed until dark doing some field checking of the map.
Meanwhile, this HR stuff is bewildering to me. | ||
| Strength/Core 30:00 [1] | |
| ahr:131 max:164 | ||
| 20 min of upper body at the gym, plus 10 minutes of quality stretching in between the run and the gym. | ||