Training Archive: CristinaIn the 7 days ending 2007-04-22:
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| M | T | W | H | F | S | S | ||||||||
Sunday Apr 22 | ||
| Cycling (road) 1:50:00 [1] 34 km (3:14 / km) +200m 3:09 / km | |
| ahr:127 max:164 | ||
| My bike has been revived from the dead so it was time for his born again baptism. Leisurely ride with Melissa out to Saguaro Nat'l Park East. Took Broadway to Old Spanish Trail. 70's and sunny. OST used to be pretty low traffic even along the first few miles but it seems there's been something of a construction boom out there and now it's crazy suburbia-like. Next time I'll vote to continue on to Colossal Cave to get more empty road.
Now that I have my bike back I'll have to seriously scope out the commuting issues. Should be easy enough to do once I settle in (at work and at home). First I should figure out exactly who my boss is and exactly where I am supposed to be working (it's a big mystery). | ||
Saturday Apr 21 | ||
| Running warm up/down (dirt) 20:00 [1] | |
| shoes: Asics Trail Attack III | ||
| Mostly warm up before the race around the park, still raining. Then a little bit of cool down afterwards including meeting up with Seabass and running in with her. | ||
| Running race (dirt and sand) 24:55 [4] 5 km (4:59 / km) +80m 4:37 / km | |
| ahr:191 max:196 slept:6.5 shoes: Asics Trail Attack III | ||
| Spring Cross Country Classic at Lincoln Park. Weather was very uncharacteristically gloomy this morning - 50s and raining! Luckily the earth drains so fast here that it wasn't muddy even though it'd rained pretty good all morning.
The course looped through the western half of the park twice, staying on the dirt trails and in the sandy washes. A section of grass, too, which was slow. The course was slightly rolling with one short killer hill (on the loop, so we hit it twice). It was tough running but a fun course. Based on previous years' results it looked like the top runners would go close to 2 min slower than their road times, so I figured under 25 min would be good. Using that metric this was a fine result. But I really don't think I raced well at all. It sure looks like I started too fast from the splits, but even without that there's the fact that I held my position (14th) for the first two miles and then let 3 people pass me... and I felt like I had no kick, even though I wasn't hurting nearly as much as I should have been for the last mile of a 5k. I think I need to race more if I expect to race better. First mile 7:30, then 7:48. Note: FR says 5.1km and suggests slightly more climb. | ||
| Skating 42:00 [2] 6.0 mi (7:00 / mi) | |
| Skated two laps at a modest pace around Reid in the evening with Melissa. First outing with the new skates that we bought last night (oops!). Very nice. | ||
Thursday Apr 19 | ||
| Running (dirt) 40:00 [3] | |
| shoes: Kayano XII (pink) | ||
| First run with WoG (The Workout Group) at The Track. The Track is a loop along the warning tracks of the 4 practice baseball fields at Reid Park. It is a very nice dirt running surface and happens to measure ~799 meters. The WoG meets on T days for track workouts, led by a guy who really seems to know what the heck he's doing. Good stuff.
Randy (the coach) gave us four newbies an easy workout: 4x(400 faster than jogging + 400 easy). We started with warmups including stretching and 6 strides, then did the track stuff. I hope I can do this regularly! Oh right, ran the warmup with Seabass at an easy pace and the "faster than jogging" sections at ~7:30 pace. | ||
| Strength/Core 10:00 [1] | |
| Streching + some crunches and pushups. | ||
| Note | |
| I found out today that my commander gives a 1-day pass to anyone scoring an "excellent" or above on their fitness tests. I believe an "excellent" is 92 points, which means that if I get max points for the run, BMI and situps (all basically a given) then I'd only have to do 3 pushups to get a 1 day pass! Ha! | ||
| C • pushups 3 | ||
Wednesday Apr 18 | ||
| Running (road) 32:40 [1] 3.0 mi (10:53 / mi) | |
| shoes: Kayano XII (pink) | ||
| Sunsettime run around Reid with Seabass. Still in the 80s. I did not have a good day food and hydration-wise - ate a big lunch and drank plenty of diet soda and not much water. This meant that I felt pretty crappy running and couldn't move any faster without stitching up. (Quite conveniently.)
Kicked off base. New digs off base are pretty nice. | ||
Tuesday Apr 17 | ||
| Cycling (road) 34:00 [2] 11.7 km (2:54 / km) +40m 2:51 / km | |
| ahr:135 max:152 | ||
| Easy midday spin around base. Had to wait until lunch time because it was too cold (!) this morning for the clothes I had managed to dig out from storage. In the 60s by noon, but still quite windy out.
I had to borrow Seabass' bike because mine is rather sickly and is in the shop until the end of the week. Unfortunately, I hadn't noticed until it was too late in the abduction process that she'd taken off her clipless pedals. And, well, I think it's clear how I feel about clips and straps. Not so bad on the road, though. Bike is a bit small but I think a too short top tube is less uncomfortable than a too long one... and my own bike is pretty close to that. | ||
| C • Too short top tube 6 | ||
Monday Apr 16 | ||
| Running (road) 34:00 [2] 5.9 km (5:46 / km) +30m 5:37 / km | |
| ahr:163 max:175 shoes: Kayano XII (pink) | ||
| Easy night run on base. Did an eastern loop this time, including down between the golf course and the boneyard. Unusually cool for April (50s) and a bit windy. Pretty quiet on those roads in the evening.
One half dose of Vitamin-I seemed to clear up the quirkiness in my r. knee during the day but I could feel it coming back during the run. Seems like it's actually the thingy that connects my r. quad with my knee. Whatever that is. Started inprocessing today, a process made even more exciting than usual by the fact that half of my squadron is in Alaska. Oh well. It just might take me a little longer. On the "neat-o" side, one of the goodies from the squadron was one of these suckers. Seems like a pretty cool watch, though I'm not sure what I'd do with it given all the other watches and gizmos I have. I guess I could wear them all at once to get the best cross section of information. | ||
| C • watch 4 | ||