Note
rhr:52 slept:10.0 weight:160lbs
So, apparently rest days make my morning heart rate go up. Although an equally good case could be made that it has to do with getting more sleep. The weather today was glorious, so I went running at mid-day--a few intervals at Aldercrest. I stopped into Shoreline HEE before running home and said hi to Trudi and the gang. I had to recount the tale of my head-butt scar, of course. On the way home, I picked and ate some blackberries along the side of the road. They were really tasty, even if they are an invasive species. They invaded my taste buds with an explosion of fruity flavor. Anyway, it's remarkable that there are still blackberries to be had in October, and it's a testament to the fair summer and fall Seattle has had.
Running - Road / Track warm up/down (some trail) 23:20 [2] 2.9 mi (8:03 / mi) +85m 7:22 / mi
ahr:143 max:161 weight:160lbs shoes: Brooks Trance 5 - 1
Ran from home via AV trails and Aldercrest to Brugger's Bog Park. My left knee hurt some the whole time; I guess I really messed it up. I hope it's not torn cartillage.
Orienteering tempo (sprint) 1:38 [3] *** 0.33 km (4:57 / km) +5m 4:36 / km
ahr:153 max:162 spiked:3/3c shoes: Brooks Trance 5 - 1
Ran a short loop course at medium pace at Brugger's Bog.
Running - Road / Track warm up/down 10:50 [2] 1.3 mi (8:20 / mi) +20m 7:57 / mi
ahr:152 max:162 shoes: Brooks Trance 5 - 1
Bits of jogging in between intervals.
Running - Road / Track intervals (track (cinder)) 3:51 [4] 0.75 mi (5:08 / mi)
ahr:168 max:177 shoes: Brooks Trance 5 - 1
Just 3 x 400m, with one lap jog recovery between reps, since NAOC is this weekend. I felt okay, but had a little cramping/pain in my chest, maybe breathing cramps. I didn't run too hard on the intervals, but I still got tired. I eased up for the second half of the last rep, because I had started at 71 pace. Splits and avg/max heart rates: 76.7 164/175, 75.8 170/177, 77.9 170/176.
Orienteering (sprint) 6:25 [2] *** 1.0 km (6:25 / km) +15m 5:58 / km
ahr:150 max:159 spiked:8/8c shoes: Brooks Trance 5 - 1
Ran a short course at Aldercrest.
Running - Road / Track warm up/down (road) 14:07 [2] 1.66 mi (8:30 / mi) +100m 7:10 / mi
ahr:150 max:160 shoes: Brooks Trance 5 - 1
Warm-down jog home from Aldercrest. My L knee still hurt.
Paddling / Rowing (kayaking) 56:35 [2] 4.8 mi (11:47 / mi)
ahr:130
Paddled from the 68th bridge up the Sammamish River to just after the Slough Trail bridge after the old railroad bridge and back. I felt fairly good.
