Training Archive: CristinaIn the 7 days ending 2006-01-29:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jan 29 | ||
| Hiking (w/ running) 1:15:00 [2] | |
| shoes: Mountain Ridge | ||
| Went to Mt. Nebo with the tarb. The trails go around the mountain, so you get awesome views of the Ozarks, Ouchitas, and the Arkansas River valley as you move around. But it's flat. CAL was chilly so we ran about 1/3 of the distance. Conveniently, I had a backpack with gratuitous weight and she was unburdened. Stopped at a nice grassy spot with a beautiful view of the valley (and the nuclear power plant) to do some crunches and what not. Seems she's starting to get into shape again. Now I just have to get her to go orienteering... | ||
| Running (treadmill) 40:00 [2] 4.07 mi (9:49 / mi) | |
| ahr:155 max:166 shoes: Kayano XI - white | ||
| Evening trip to the gym for some Sunday Simulated Longish Stuff. My attempt at getitng in some continuous training without abusing my legs and tweaking them off. 20 min of running, 30 min spinning, 20 min running. Both runs constant pace with 1% incline. Avg and max HR for the runs:
149/159 159/166 Check out that first average! Under 150! Chizz. Left knee tweaky above the kneecap (as opposed to front/below like yesterday), but it actually disappeared as I kept running. Sweet. | ||
| Cycling (indoor) 30:00 [1] | |
| ahr:129 shoes: Kayano XI - white | ||
Saturday Jan 28 | ||
| Note | |
| (rest day) | ||
| Front of left knee cap felt rather tweaky after yesterday's hike and into today. With the tarb in town and all, a good day to rest. Not like I need more rest, but if something hurts... Ack, I have the energy to train twice as much as I do. I wish stuff would just feel okay. [This is where the sailor mouth tries to comes out and my little censor-man stops me from writing it, and I keep the appearance of being a good airman.]
So instead of some really fascinating training, we drove two hours to visit a stone marker in a swamp. Then decided we were close enough to TN, might as well lunch in Memphis. w00t! Stax museum and some good BBQ. Today for "armchair" training, drew routes over a map of FDR and visualized route choices and what I would use to navigate the leg. Fun! | ||
Friday Jan 27 | ||
| Hiking 50:00 [3] +200m | |
| shoes: Mountain Ridge | ||
| Hiked Pinnacle "Mountain" with my sister, who's visiting for the weekend. Thirty minutes up, twenty minutes down, with plenty of loitering at the top. Best hike time to view ratio in the state! | ||
Thursday Jan 26 | ||
| Running warm up/down (trail) 46:00 [2] 6.8 km (6:46 / km) +100m 6:18 / km | |
| weight:143.5lbs shoes: Asics Trail | ||
| Nice afternoon run at Burns. Seems I'm well recovered. Overcast but 50s, tank and shorts! Ran 15 min warm up, followed by 3x(3min hard, 2min easy), then an extra 15 min easy before another set of the same. 6 more min wrapped it up. | ||
| C • Cold 2 | ||
| Running intervals (trail) 18:00 [4] 3.4 km (5:18 / km) +90m 4:41 / km | |
| ahr:186 max:197 shoes: Asics Trail | ||
| Went out a wee bit fast on the first interval, which ended with a full minute of steep climb. Blasted up the hill, no problem, could still run at the top for the recovery, so I did the next two too hard, too.... which I felt when I tried to start the next one and opted instead for a break, so I could do a full three more. Intervals 3 and 5 also had long climbs at the end. Nothing but the good kind of pain. (I would say, "Bring it on!", but that's too closing to quoting him.)
warm up: 164/187/170 int1: 187/197/195 recov: 185/195/177 int2: 187/193/192 recov: 181/193/170 int3: 186/196/195 recov: 175/196/159 int4: 183/193/190 recov: 178/190/161 int5: 185/196/193 recov: 187/195/181 int6: 188/191/190 recov: 172/190/171 Why do I type all that up if it doesn't mean anything to me? I hope it's useful some day. | ||
| C • HRM 3 | ||
| Strength/Core (stretching) 12:00 [1] | |
| Good stretch after the run. Think my hamstrings will feel it tomorrow. (The running, not the stretching.) | ||
Wednesday Jan 25 | ||
| Running (road) 35:00 [2] 5.8 km (6:02 / km) +35m 5:51 / km | |
| ahr:163 max:180 slept:8.0 (sick) shoes: Kayano XI - grey | ||
| East loop on base. Super easy pace, sort of dragged a little. A consequence of the mystical 3-day virus, no doubt.
One of the things I've been having trouble with while orienteering is "thumbing" well with a thumb compass. So today I printed out a street map/aerial of the immediate area and ran with my compass so I could practice keeping my place. I think it's good practice just to have a map in my hand and making the mechanics of glancing and thumbing totally automatic. I should probably try to run as often as possible with a map in my hand. | ||
| Strength/Core (lifting) 15:00 [1] | |
| ahr:141 max:176 (sick) shoes: Kayano XI - grey | ||
| Started the usual upper body routine, but realized I didn't have the energy for a complete workout. Just pullups, incline press, military press, high row, and roman chair work. | ||
Tuesday Jan 24 | ||
| Note | |
| Well, since I seem to have been banned from the squadron just because of a little inflamed tonsil, I'm otherwise occupying myself. While doing a little research about trying to get a team together for the 2006 World Military Orienteering Championships, I came across the lilliputian Games of the Small States of Europe. How cute! Andorra hosted in 2005. | ||
| Cycling (indoor) 1:00:00 [2] | |
| ahr:115 (sick) shoes: Kayano XI - white | ||
| More reading and spinning.
I know there's a difference between effort on a bike and on the run, and I know that heart rate ranges will be different. But this just seems ridiculous. If I were to have exerted the same "effort" while running as I did today on the bike, my HR would never have dipped below 165, and likely would have hit 180. I'm guessing that some of the additional difference is due to the fact that I haven't been riding, so those muscles aren't strong and I just can't crank. But I do remember riding a time trial and averaging 192, so I know I can bike a high HR. Strange. | ||
| C • bikes... 6 | ||
Monday Jan 23 | ||
| Note | |
| (sick) (rest day) | ||
| Well, I feel like crap. Like a pre-flu-like illness kind of yuckiness. I guess I'm not superwoman. (damn.) Not flying tonight, have to see the flight doc tomorrow. I really want to go for a short run or hit the bike a little, but if I really am getting sick then maybe that's stupid idea. | ||