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Training Log Archive: ebone

In the 1 days ending Oct 11, 2006:

activity # timemileskm+m
  Paddling / Rowing1 1:56:09 8.8(13:12) 14.16(8:12)
  Running - Road / Track1 45:30 6.8(6:41) 10.94(4:09) 38
  Cycling1 30:30 2.75(11:05) 4.43(6:53) 115
  Total1 3:12:09 18.35(10:28) 29.53(6:30) 153
averages - sleep:8.5 rhr:55 weight:165lbs

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Wednesday Oct 11, 2006 #

Paddling / Rowing (kayaking) 1:56:09 [1] 8.8 mi (13:12 / mi)
ahr:104 max:122 rhr:55 slept:8.5 weight:165lbs

Paddled from 24th to the Locks, then East to the ship canal bridge (58:30) and back. The headwind felt tough on the way back, and I was about 6.5 minutes slower than going out. My arms felt tired from the start, for some reason, and they were quite tired by the end. I didn't push hard.

The boat had half a passenger worth of water in the bottom at the end, so I finally picked up a fiberglass patch kit on the way home.

Running - Road / Track warm up/down 22:12 [2] 2.8 mi (7:56 / mi) +38m 7:36 / mi
ahr:136 max:151 shoes: Brooks Trance 5 - 1

14:11 wm-up around Meadowbrook Park, and 8:01 wm-dn on the track.

Running - Road / Track (track) 23:18 [3] 4.0 mi (5:50 / mi)
ahr:163 max:168 shoes: Brooks Trance 5 - 1

I ran 4 x 1 mile threshold runs at the Nathan Hale HS track, with about 40 seconds rest between miles (which was enough to down a gulp of water and jog to the starting point, which was different than the ending point, since I was running in lane 5). I felt pretty good, but I was on the edge of tiredness toward the end of the 2nd through 4th miles, especially the 4th one. My left knee didn't hurt much.

Times and avg/max heart rates:
5:47.5, 160/166
5:50.9, 163/166
5:49.8, 163/167
5:49.5, 164/168

Cycling (mtb road/single-track) 30:30 [1] 2.75 mi (11:05 / mi) +115m 9:49 / mi
ahr:117 max:140 shoes: Nike ACG cycling shoes

At night, I rode around the neighborhood and on the AV trails, which meant some walking the bike, since those trails are narrow and a bit gnarly during the day.

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