Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cristina

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Strength/Core10 2:55:00195.0
  Running4 1:58:20 10.35(11:26) 16.66(7:06) 247232.7
  Other Cardio2 1:45:00210.0
  Cycling1 1:15:34 12.54(10.0/h) 20.17(16.0/h) 38112.9
  Total14 7:53:54 22.89 36.83 284750.6
  [1-5]14 7:52:36

» now

Sunday Apr 4 #

6 AM

Running (trail) 55:08 intensity: (17 @0) + (6:04 @1) + (44:59 @2) + (3:48 @3) 6.41 km (8:36 / km) +247m 7:12 / km
ahr:153 max:174 shoes: Doloriel (Mizuno Wave Rider)

Wasn't hard to decide where to go run this morning for my first actual trail run since moving here. Got out the door relatively early to go to Sabino to run Phoneline (of course), though I set myself a 2 mile/30 minute turnaround limit to make sure I didn't get too wild.

One of the things that still hurts a bit is taking a large step up with my right leg, so I was a bit concerned that running up a rocky trail would cause issues, or just the variability of the trail in general. But it was all just fine. Had a wee bit of an ache towards the very end of the run but that's it.

Very gentle effort today. I jogged out to the base of the climb and then alternated hiking and trotting uphill. I jogged most of the way back. The trail ahead of me when I turned around taunted me, and I would really have liked to have continued, but I think it's probably good that I didn't. My strategic decision to leave my water in the car helped.

Water in Sabino Creek:

The ocotillios are blooming:

The trail taunting me at my turnaround point:

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

Abbreviated routine before running.
8 PM

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

Saturday Apr 3 #

7 AM

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

10 AM

Other Cardio (downhill skiing) 1:00:00 [2]

Day 2 at the Snowbowl, on a very warm spring day. It was close to 60F at the base when we arrived! Not sure I've ever skied in such sunny, warm conditions.

Lukas had another lesson, Melissa stayed in the beginner area to practice, and I went straight to the lifts on the more interesting side of the bowl. It was not nearly as slushy early in the day and the stuff that had been shadier was in fact harder than I really wanted.

After Lukas finished his very productive lesson we skied a few runs together. He's definitely skiing! It's pretty amazing. Melissa's joking that she's going to have to catch up to him now.

We took the lift twice (his first time!) with mixed success. My biggest worry—that he would be scared to get on or be on—was not a thing at all. And to get on the chair the lift operator at the bottom lifted Lukas up, so that went fine.

Unfortunately, getting off at the top did NOT go well, either time. The first time he just didn't move off the chair, and in my attempt to get him off while getting off myself I fell over. Lukas was just sitting in the chair that was about to go back down the mountain, yelling about needing to get off and I was flailing on the ground and it was basically chaos. The lift operator rescued both of us.

The second time up the lift guy slowed it down for us and Lukas actually did make it off the chair, but fell immediately. Probably another attempt or two and he'll be there, though I think I'd prefer for him to do it with an instructor who has taught dozens of tiny people how to do it.

This was a nice weekend of skiing, and the weather was so nice that we had playground visits both afternoons. With a bit more skiing shape I could get in a run or ride in the afternoon, but that'll have to wait for next year.

Friday Apr 2 #

10 AM

Other Cardio (downhill skiing) 45:00 [2]

Back in Cold Arizona (what Lukas has decided to call Flagstaff) for a couple of days of spring skiing. Dropped off Lukas and Melissa at their lessons and then I got to go play a bit. Conditions were not my favorite (a lot of slush) so I avoided anything that seemed remotely difficult. For some reason I don't currently feel the need to scream down the steepest stuff!

Even though I kept it pretty chill I could definitely feel my quads fatiguing by the time I went to pick up Lukas. I guess the advantage of barely having skied in a decade is that it doesn't take much to get in a workout.

After Lukas' lesson I went down the beginner slope with him a number of times (and up the magic carpet, which Lukas still thinks is so cool), mostly with him between my legs. On the last one he did it all by himself and it was pretty cool to see him actually skiing. Little kids pick it up so fast.

Not sure how wearing alpine boots for three hours can be so exhausting but it seems to have tuckered out the entire family!
2 PM

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

Thursday Apr 1 #

6 AM

Running (road) 32:07 intensity: (5:02 @1) + (24:59 @2) + (2:06 @3) 5.13 km (6:16 / km)
ahr:153 max:171 shoes: Doloriel (Mizuno Wave Rider)

Neighborhood jog and longest run since January 16th. That one hurt a lot. This one felt pretty good!

I did PT exercises before but did not do loops with exercises in between, though I did pause a few times for some groin relief.

Things are looking up!

One of the things I've been doing the past few weeks is spending a fair amount of the work day standing instead of sitting. I think it's making a real difference in not squeezing stuff. I've completely adapted to not crossing my legs when I sit but I don't think I am able to do a great job keeping my knees below my waist. What I have not yet done, however, is purchase a desk that goes up and down, so what I do now is rather hacky and probably not the greatest for ergonomics overall.

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

Pre-run PT exercises. No loops!
9 PM

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

Wednesday Mar 31 #

1 PM

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

3 PM

Running (road) 9:00 [2] 1.5 km (6:00 / km)
shoes: Doloriel (Mizuno Wave Rider)

Well this was pretty awesome. Conclusion from today's PT appointment is that I've made a ton of progress—most of my exam was totally clear, a big difference from the last visit a few weeks ago. All that seems to be still bothering things are the sartorius and psoas, and with a bit of manual work on those I was able to run, without the strap, pain-free. I even ran two full laps around the complex.

I've now been directed to start ramping things up. My instructions are to run to load the tendons and he's not too worried about doing a bit too much because we know how to get back here. I should wear the strap but only activate it if things start to bother me. The best part is that I can do long hike/runs if I want, as long as it still feels fine, so even if I am only running a few miles that makes it more worthwhile to get to a trailhead.

Pretty exciting, though after several months of 0-4 mi/wk it's not like I can really ramp up that fast!

Tuesday Mar 30 #

6 AM

Cycling (trail) 1:15:34 intensity: (58 @0) + (36:25 @1) + (38:04 @2) + (7 @3) 20.17 km (16.0 kph) +38m
ahr:142 max:168

Riding at Fantasy Island before work. I did the first two miles of Lone Cactus in the north section to get to the Bunny connector, then a lap of all the southern stuff, and then I accidentally went backwards a bit on Lone Cactus my way back north whoooops. No collisions.

I'm trying to embrace the proper FI strategy of riding fast enough so that when you hit the downs at the washes you don't have to work much (or at all) to get up the other side. Getting there.

Almost took a prickly pear pad to the face where it was hanging out over the trail but some quick ducking and evasive bike maneuvering saved the day. That would have made for a "fun" story.

My groin got a little tight after a few miles, which was a bit worrisome (this is supposed to be my safe activity) but everything felt fine after a wee bit of very gentle stretching. Phew.

I'm going to need to start bringing more water—drank all 50oz before I was even done, and it was only in the 60s and under gentle early morning sun.

What the fast stuff looks like:
12 PM

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

4 PM

Running (road) 22:05 intensity: (3 @0) + (3:03 @1) + (14:02 @2) + (4:57 @3) 3.61 km (6:07 / km)
ahr:156 max:172 shoes: Doloriel (Mizuno Wave Rider)

Another three loop PT run from home. This was encouraging, similar to last Saturday. Things were a bit f'd up on Sunday after that run but cleared up by the next day. I ran a wee bit less today and also probably had to keep it a little slower and less intense but it was still mostly discomfort-free.

I'm writing this the next day and I can report that I felt *nothing* when I woke up this morning. Somewhat unusual for the morning and very surprised that that's the case the day after a run. I think this is a really good thing.

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

Monday Mar 29 #

Strength/Core (PT) 10:00 [3]

« Earlier | Later »