Training Archive: CristinaIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | ||||||||
Sunday May 18 | ||
| Running warm up/down (road) 23:00 [2] 2.3 mi (10:00 / mi) | |
| ahr:159 max:172 shoes: Gus | ||
| Ran from home to Reid Park for the Tucson 5000. This was a good warmup, but I left too early - it only took about 18 minutes to get there and I arrived a whopping 42 minutes before the start. Hung around, chatted, then ran a few more minutes closer to the gun with some light strides.
The Visitor (1) | ||
| C • The Visitor 2 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Stretching before the start, especially hips. They felt tight on the run over and definitely while stretching. | ||
| Running race (road) 22:22 [4] 5 km (4:28 / km) vdot: 43.7 | |
| ahr:189 max:196 weight:145lbs shoes: Gus | ||
| Tucson 5000. A flat road course around Reid Park, starting at 7am. It probably wasn't even 80 yet, but it felt pretty hot out there in the sun.
Mile splits: 7:08 7:12 7:15 :47 First mile: For the first time ever in a road race I didn't start out too fast. Steady for the whole mile, and the hoards of people who screamed by me in the first couple hundred meters didn't look so good as I passed them along the way. Still feeling pretty good for the second mile, thought maybe I'd be able to go a bit faster for the last mile+. Picked it up for the first half of the third mile only to crash for the last bit. Ended up with a 7:15, but that's deceptive, as the last half was certainly much slower. Finished with :47 for a 22:22. A PR on a warm day, so I am happy about that. However, all signs point to the idea that I should be able to run this distance significantly faster right now (under 22?). I dunno. Not much to do about it except work harder towards anti-slow. Also second in my age group, behind (probably way behind) Jess. This was totally and completely unexpected, but quite cool, especially since the prize (a tile) was unique and displayable. | ||
| C • Splits 1 | ||
| Orienteering 1:15:00 [3] *** 4.5 km (16:40 / km) +380m 11:43 / km | |
| ahr:172 max:186 spiked:7/9c shoes: Paul | ||
| Green course at Bear Wallow. Steep. High altitude. Slippery. Lots of climb. Pretty fun anyway. Too bad the map stinks.
Since it's a really slow area and there's not much to the map, you don't have to think very fast. So not much to screw up, except I did. Minor goof in not seeing the left route choice on the third leg. I'm sure I would have taken that route had I considered it, but I don't think it would be that much better. Then muffed up six - a parallel confusion based on an amazing assortment of cliffs and boulders that are not on the map. I felt like I hadn't gone far enough to be at the feature, but there was my visual attackpoint: a cliff on the edge of a little spur, with a collection of boulder fields below. I wouldn't have put controls down there without adding a few dozen 2m+ rock features to the map, but that's just me. No other problems, and it was fun to be orienteering in the coolness of the top of the mountain. Map. | ||
| Orienteering 25:00 [2] | |
| ahr:144 max:173 shoes: Paul | ||
| Control retrieval. Seabass and I picked up a control on the top of a hill, then I ran down the hill to pick up 5 more and she picked me up on the bottom. That's the way to do it... | ||
Saturday May 17 | ||
| Running (road) 31:00 [1] 2.82 mi (10:59 / mi) | |
| weight:145lbs shoes: Gus | ||
| Easy run around da hood with seabass (until she bailed after ~20 minutes). We didn't get out the door until 9, so it was a bit warm. We both felt very dead legged, probably because of all the sleep the past two days - or for me the past day. I got home from work at about 6 yesterday, pretty tired, but it really hit me when I sat down to get my boots off. I managed to stagger into the bedroom and then three hours later I woke up on my bed, still in uniform, wondering what had happened to my Friday night.
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Thursday May 15 | ||
| Running (dirt) 42:00 | |
| shoes: Gus | ||
| A light WOG workout, as most people are running the Tucson 5000 on Sunday.
?Viola loop warmup ?4x strides ?6x200/200 - didn't take splits, but I them all in the low 40s ?Reverse Viola loop warmdown They're doing a controlled burn over on Agua Caliente. Neat to watch when the wind was blowing away from the city (all day while I was shooting the rifle today) but not so nice when the wind was blowing towards the city (during WOG). It shifted towards the end of the workout, so it wasn't too bad. In most excellent news, I appear to be un-sick and germ free. Detailed analysis of my ill feelings for the past week have led me to conclude that I most likely did have some kind of bug Fri - Mon-ish and that I failed to hydrate properly while sick and losing lots of fluids. Yesterday while flying I had a massive headache; unsolicited descriptions of my appearance included "pale", "terrible" and "really awful". When I got home I was going to run but felt sick again, so instead I took some more vitamin-I and drank a few liters of liquid. I felt much better this morning. | ||
| Strength/Core 10:00 [1] | |
| A decent amount of stretching. | ||
Wednesday May 14 | ||
| Cycling (road) 20:00 [2] | |
| Ride in. It was chilly this morning. Too bad that won't last. | ||
| Cycling (road) 20:00 [2] | |
| Home. I definitely have some kind of germy invader. | ||
Tuesday May 13 | ||
| Running intervals (dirt) 38:00 | |
| ahr:173 max:193 shoes: Gus | ||
| Today's lesson: do not eat a Luna Bar immediately before a speed workout, no matter how hungry I am, even if I think I'm going to collapse if I don't eat it. Seriously.
Back to WOG for the first time in a while. Felt really nice to be there, although part of that might have been the remarkable weather - 70s with a cool breeze and the smell of rain! °2 laps warmup (~8:40) °2x strides (stopped to let my digestive system rest while people continued) °3x(200H + 200E + 600H + 200E + 200H + 400E) Pace not specific - just something quick. I did about 45s for the 200s and about 2:29 for the 600s. I successfully completed the heart of the workout, but really, really had to stop as soon as that was done. I stood around for a while to see if I'd be able to get in some easy running after a rest, but no way. Stomach is still churning two hours later. I don't know what I was thinking - I can eat a lot of things before running, but not if I'm going to run hard. Maybe some day I'll learn. Shot the 9mm today. My shooting was not very spectacular today, but the wildlife was - we had to pause during the practice round to wait for the instructors to shoo away a Gila Monster that had wandered into the range. I've never seen one in the 'wild' before... it's no wonder they're protected, they must be pretty dumb to hang out at the wrong end of a shooting range. | ||
| C • been meaning to ask someone... 3 | ||
Monday May 12 | ||
| Note | |
| Um, I totally posted a note yesterday about how the sickness I had ignored all weekend finally caught up with me. It's gone. The note, not the sickness. Oh well, that doesn't change the fact that yesterday I slept in (I needed it) and watched
Pan's Labyrinth (1) | ||
