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Training Log Archive: Cristina

In the 7 days ending Jul 3, 2016:

activity # timemileskm+mload
  Orienteering3 3:57:09 17.37(13:39) 27.95(8:29) 68541c659.5
  Running5 3:39:06 16.13 25.96 1454415.4
  Total7 7:36:15 33.5 53.91 213941c1074.9
  [1-5]7 7:34:23

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Sunday Jul 3, 2016 #

8 AM

Running 8:53 intensity: (1 @0) + (6:48 @1) + (2:04 @2) 1.34 km (6:38 / km) +16m 6:16 / km
ahr:136 max:155

11 AM

Orienteering 1:04:04 intensity: (16 @0) + (36 @1) + (17:24 @2) + (42:08 @3) + (3:40 @4) *** 8.79 km (7:17 / km) +148m 6:44 / km
ahr:166 max:180 14c shoes: Nina (O-Roc 280)

RMOF Day 2, Remarkable Flats

Really fun to run on this map again, even though I think the course could have been a bit more interesting. It was a bit easier to keep moving today, probably because the hills are disguised more, and my orienteering was good. Lost time on two controls, one by not securing my top-of-hill position/AP, and one by not focusing on my direction on a really long stretch of open stuff.

Melissa went out on Brown today and really enjoyed herself, and Lukas had a great time hanging out with everyone and meeting new people, so I'd call this day a great success.

Saturday Jul 2, 2016 #

9 AM

Orienteering race 1:21:25 intensity: (1:18 @1) + (19:30 @2) + (57:23 @3) + (3:03 @4) + (11 @5) *** 9.74 km (8:22 / km) +220m 7:31 / km
ahr:167 max:182 13c shoes: Ron Swanson (Adidas Supernova

RMOF Day 1, Twin Boulders

Felt a lot better in every way today than I did yesterday and the orienteering was just fine, with the exception of 12. AP seems to think I lost time on a bunch of controls and the common factor seems to be legs with hills that I walked (at least for 6, 7, and 8). On 12 I got pushed around by downed pines, but probably actually not that much, and I overcorrected to the left. A real 2 minutes lost there. Sad face, so close to a good run.

Not a great night of sleep last night (yay, parenthood) and I was pretty wiped out after this today. Two more days of fun orienteering to go, so I just have to suck it up. (It helps knowing that Lukas will just keep smiling at us even when we're exhausted.)

Running warm up/down (dirt) 10:00 [2]
shoes: Nina (O-Roc 280)

Short warmup to and around the start. Warm down consisted of quickly running from the finish to our stuff and back with some sugar for Melissa to take out on her course.

Friday Jul 1, 2016 #

10 AM

Orienteering 1:31:40 intensity: (28 @0) + (2:22 @1) + (27:54 @2) + (47:15 @3) + (10:54 @4) + (2:47 @5) *** 9.42 km (9:44 / km) +318m 8:19 / km
ahr:166 max:190 14c shoes: Nina (O-Roc 280)

Laramie Daze day 3, Devil's Claw

Acclimatization day, getting used to running orienteering, Laramie terrain, and feeling the altitude. Took it easy and also suffered from the altitude and also just wasn't seeing things right in the terrain. Fun but a bit tiring to do the whole thing.

Wednesday Jun 29, 2016 #

9 AM

Running (trail) 43:39 intensity: (25 @0) + (19:09 @1) + (16:41 @2) + (7:24 @3) 5.31 km (8:13 / km) +336m 6:15 / km
ahr:148 max:172 shoes: Ron Swanson (Adidas Supernova

Last day in California, one last morning in the redwoods. Started off with Ross and Sam along the same route we took two days ago, only this time I made sure to run every step -- those two were going much farther than I was, I could use up a little more energy to keep picking up my feet quickly. Cut down and ran back along the padded nature trails.

Off to Denver & Laramie for some more orienteering!

Tuesday Jun 28, 2016 #

8 AM

Running intervals (road) 1:03:07 intensity: (22 @0) + (25:59 @1) + (12:17 @2) + (22:09 @3) + (2:08 @4) + (12 @5) 8.9 km (7:06 / km) +350m 5:56 / km
ahr:152 max:183 shoes: Ron Swanson (Adidas Supernova

Back to Armstrong Redwoods for some intervals, this time on the main park road.

Agenda: warmup, 5' steady state, 12x[1' blast + 1' easy], 5' steady state, cooldown.

We warmed up on the flat and shady part and ran the 1' bursts up, with occasional warm sun. Except for the 11th one, which we ran downhill, just for run, and then decided that it was too steep for that and turned around to run the final one up again.

Hard work, and I could feel yesterday a little bit in my butt, but it was a nice morning and felt good to work hard with others.

In the afternoon we took Lukas out for his first wine tasting. He mostly slept through it.

Monday Jun 27, 2016 #

8 AM

Running (trail) 1:33:27 intensity: (20 @0) + (31:28 @1) + (38:18 @2) + (19:15 @3) + (3:06 @4) + (1:00 @5) 10.42 km (8:58 / km) +753m 6:35 / km
ahr:152 max:192 shoes: Dorothy (X-Talon 190)

Sam: "Let's go for a 5 mile run!"
Me: "Ok. The sign says there's 1100 feet of climb for that route."
Sam: "Shhhh."

The Trout/Luis/Saeger/Smith clan is spending a couple of days in Guerneville, exploring a new place and relaxing. The nearby beautiful-park-filled-with-redwoods has some nice trails so we ran on them. Up one ridge and back down the other. Melissa and Lukas learned about redwoods and banana slugs and made friends with the friendly woman at the visitor center.

In the afternoon we headed to the coast, seeking cooler temperatures. We were joined by newlyweds Zan and Jonas (also staying with us for a couple of nights) and we gave Lukas a chance to dip his toes into the Pacific.

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