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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Apr 11:

activity # timemileskm+mload
  Cycling4 2:50:55 26.28(9.2/h) 42.29(14.8/h) 145172.5
  Running4 2:15:03 12.87(10:30) 20.71(6:31) 185275.9
  Orienteering1 1:57:09 6.39(18:20) 10.29(11:23) 260238.9
  Strength/Core6 1:30:0090.0
  Playing ball2 1:00:0060.0
  Total16 9:33:07 45.54 73.28 589837.4
  [1-5]16 9:17:30

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Sunday Apr 11 #

Strength/Core (PT) 10:00 [1]

10 AM

Orienteering 1:57:09 intensity: (54 @0) + (13:18 @1) + (1:27:56 @2) + (10:43 @3) + (3:52 @4) + (26 @5) 10.29 km (11:23 / km) +260m 10:07 / km
ahr:154 max:188 shoes: Brock (Terraultra G 260)

Greaterville Score-O

It was time for me to enter an orienteering event and see how my body would handle it. Since this was a score event I could start to come back at any time if things got really tweaky and not DNF.

I was a little distracted at the start because Brad and Yvonne asked me what my injury was in response to my claim that I would not likely clear the course due to it. Some of this explanation was on the clock so by the time I got going I didn't really want to stand around to design a route. I really didn't think I'd get everything so it didn't seem too important to come up with an ideal plan, but I did want to at least maximize points on a shorter outing.

Turns out I was able to get everything, with just a couple of minutes to spare. I did a ccw loop and I don't know if my plan was ideal, plus I made a sizeable error on the southernmost control, but using a just-in-time "what's the best way to get the next group of controls" strategy seemed to work okay.

As far as my body goes this was pretty encouraging. I don't have the running fitness to run uphill at 5000' and I can't run very hard or fast otherwise. That meant that I never really ran very far without hiking in between. I guess that was good enough for my adductors to be happy because I never had any tightness or twinginess.

I think Coker managed to clear the course about 30min faster than I did which makes sense. Not sure even a fit Cristina would be able to go that fast.

It appears that Melissa and Lukas may have one the 1-hr option since nobody else managed to come in on time for it. :)

Map


Cloudy day

Saturday Apr 10 #

7 AM

Running (road) 42:35 intensity: (18 @0) + (9:08 @1) + (27:03 @2) + (6:06 @3) 6.55 km (6:30 / km) +95m 6:03 / km
ahr:153 max:174 shoes: Doloriel (Mizuno Wave Rider)

Met the ComeRun group at Sabino Canyon at what some would consider a ridiculously late start time of 7:30. The main group was running up the tram road and I joined for part of that. It was actually fine running weather, especially since there was still lots of shade in the canyon.

I ran about 2km with the group before stopping to wake up my butt and then I was on my own, turning around at the 2mi marker. I stopped about each mile for butt work. I didn't stick around to be social because it's pancake morning at home.

Sabino Creek has a bit less water now but it's still purdy:


6 PM

Cycling (trail) 26:35 intensity: (1:13 @0) + (19:06 @1) + (6:14 @2) + (2 @3) 4.19 km (9.5 kph) +71m
ahr:131 max:167

There's orienteering tomorrow at Greaterville so we decided to camp the night before. We went on the later side and by the time we had everything set up and eaten dinner (we were all pretty hungry!) there wasn't much daylight left. We'd brought our bikes and I was determined to get out for a ride on the Arizona Trail so I did. Short but nice. I have a dream to section run the AZT in the coming years but it would be fun to do some of it by bike, too.

Lukas decided it was time to get into sleeping bags at like 6pm:


Very fine down Rt 83 as usual:

Friday Apr 9 #

3 PM

Cycling (boxbike) 32:06 intensity: (4:08 @0) + (27:58 @1) 7.67 km (14.3 kph)
ahr:107 max:141

With Lukas (in the box) and Melissa (on her own bike) to UofA for an errand. We were unsuccessful in our mission but we did get to spend some time walking around University and admiring the streetcars before riding back home.

Cycling (boxbike) 35:12 intensity: (7:59 @0) + (27:13 @1) 7.6 km (13.0 kph) +35m
ahr:105 max:132

9 PM

Strength/Core (PT) 15:00 [1]

Thursday Apr 8 #

Note

That the US is holding TT and seems to have had no discussion on whether or not to send a team to WOC feels icky to me. I don't know what the right move is but once again Canada at least seems to be acting with more thought and professionalism.
5 PM

Cycling warm up/down (road) 20:00 [1] 4.0 mi (12.0 mph)

To and from WOG. I used to run there and back but in my current state that would be my entire workout so for now it’s a bike commute.
6 PM

Running (road) 31:25 intensity: (2:12 @1) + (15:04 @2) + (14:06 @3) + (3 @4) 5.09 km (6:10 / km) +11m 6:06 / km
ahr:159 max:176 shoes: Doloriel (Mizuno Wave Rider)

I went to WOG and it was fabulous.

To elaborate, I finally felt able to go and at least run socially if not do a real workout. Lots of friendly and welcoming faces at WOG and enough people suffering from their own injury recoveries that I actually did get to run with folks who were doing the short version of the workout—one mile out and then a mile back a bit faster. I did two rounds of glute activations. Feels good to run after them but things tighten up after a ~mile, so they'll be on the agenda for a bit.

I learned after the run that this WOG group (there are now two others, thanks to the pandemic and the need to make the groups smaller) is known as party WOG. Not only that, but it is perfectly kosher to show up just for the hanging out part after the workout even if you don't run. I've been missing out! It was great to have some in-person (and *almost* all vaccinated) social interaction. Notably, I consumed my first—and possibly last—beer of the year. (It was the only cold beverage on offer.)
7 PM

Strength/Core (PT) 15:00 [1]

Wednesday Apr 7 #

6 AM

Running (trail) 50:29 intensity: (16 @0) + (5:20 @1) + (39:30 @2) + (5:04 @3) + (11 @4) + (8 @5) 7.25 km (6:58 / km) +32m 6:49 / km
ahr:155 max:183 shoes: Doloriel (Mizuno Wave Rider)

Morning trail run outing to the east side of Saguaro National Park for some serious endorphins. I'm pretty sure being in an awesome place makes a runner smile, which means the runner's high is even bigger than normal.

My new instructions are to run without the serf strap but to carry a resistance band and do banded side walks (for glute activation) about every mile. I did that and it works well.

This is a favorite loop of mine and in my memory it was 4 miles but it's actually a bit longer, and I was a bit early on the mile 3 exercises. By the time I was getting close to the end there was a lot of tightness in my groin building up that seemed to be helped by doing one more set. So I think my body needs it (bummer) but also it works to enable me to run more (yay) and help everything strengthen so I don't need to keep doing it (double yay).

There were about 15 cars at the trailhead when I arrived a bit after 6:30. Surprising for a weekday morning.

I forgot to add pictures for Bash, so here they are.

Creosote Bush is blooming:


One of my favorite spots in Monument Wash:


I guess this is how the gigantea got into Carnegiea gigantea:

Strength/Core (PT) 15:00 [1]

Pre-run and during run.
5 PM

Playing ball (coaching) 30:00 [1]

Tee ball practice #2. It was a bit more chaotic today. I think the kids felt more comfortable so they goofed off a bit more. But they all hit the ball off the tee and once again nobody died. Great success.

Tuesday Apr 6 #

1 PM

Strength/Core (PT) 20:00 [1]

4 PM

Running (road) 10:34 intensity: (14 @0) + (2:50 @1) + (6:44 @2) + (46 @3) 1.81 km (5:50 / km) +46m 5:11 / km
ahr:147 max:170 shoes: Doloriel (Mizuno Wave Rider)

Loops from the PT office for supervised running. No strap at all, but glute activations between each lap. Bit warm out (90ish) but it actually didn't feel that bad. Maybe that's because I went inside between each lap…

Monday Apr 5 #

6 AM

Cycling (trail) 57:02 intensity: (35 @0) + (47:13 @1) + (9:14 @2) 16.39 km (17.2 kph) +38m
ahr:136 max:153

Morning ride at Fantasy Island. My quads are a bit DOMsy from skiing so I avoided the north section and went for a spin on the easy stuff. Very nice morning.

8 AM

Strength/Core (PT) 15:00 [1]

5 PM

Playing ball (coaching) 30:00 [1]

Several weeks ago Tucson announced that playing fields would soon be open for youth sports, so Little League opened registration and I signed Lukas up for tee ball. Unfortunately, none of the tee ball parents volunteered to be coaches, probably because there was no season last year so none of them were returning parents. I'm not sure exactly how it happened but somehow I ended up volunteering to coach Lukas' team. Tonight was the first practice and I survived!

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