Training Archive: eboneIn the 28 days ending 2003-02-28:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||
Sunday Feb 23 | ||
| Running - Road / Track (road / some grass) 59:45 [2]8.2 mi (7:17 / mi) +155m 4:17 / km | |
| ahr:150 slept:8.0 (sick) | ||
| Ran from Montlake Building, through the Arboretum, along Lake Washington Blvd, and back. I felt tired from yesterday (and from being sick), but I was turning over well, anyway. It was bright and sunny, and I enjoyed the views out across the lake. | ||
Saturday Feb 22 | ||
| Running - Road / Track (road / some trail) 16:00 [2]2.0 mi (7:59 / mi) +85m 4:23 / km | |
| slept:3.0 | ||
| Warm up for orienteering at Lake Tradition. My left achilles is vaguely touchy, and the 2nd toe joint on my right foot is still bruised and sensitive. | ||
| Orienteering (race) 1:12:39 [3]6.59 km (11:01 / km) +155m 9:52 / km | |
| ahr:147 slept:3.0 (sick) | ||
| Ran the Winter Series Champs at Lake Tradition. I pushed but had trouble getting my HR up, maybe because I hadn't run the day before and maybe because of the early hour (9 AM). Still, most of the race was fairly strenuous, so I'm calling it intensity 3. I didn't focus well and lost some time due to sloppy/deficient map reading and execution. I also made some poor route choices, going through some slow forest instead of taking the easy way around on trails.
I let myself get too cold before changing after the run, so I got sick. Splits: 156 535 651 137 030 1010 231 147 110 326 338 404 306 1350 343 308 316 049 056 036 | ||
| Orienteering (control pick-up) 52:45 [2]4.4 km (11:59 / km) +120m 10:33 / km | |
| slept:3.0 (sick) | ||
| Picked up controls at Lake Tradition. I was pretty beat at the end, from not enough food and water. | ||
COC: Winter O'Series Champs - Splits | ||
Tuesday Feb 18 | ||
| Running - Road / Track (road) 42:35 [2]4.73 mi (9:00 / mi) +35m 5:28 / km | |
| ahr:125 slept:5.5 | ||
| Warm-up, recovery jogging, and warm-down around Wallingford and Meridian. | ||
| Running - Road / Track (road) 2:52 [4]0.53 mi (5:25 / mi) +15m 3:05 / km | |
| ahr:162 max:166 | ||
| Ran pretty hard around the block at Hamilton. I had intended to run 3:00 but pushed it harder than I planned. | ||
| Running - Trail / Grass (grass) 2:18 [5]0.74 km (3:06 / km) +45m 2:23 / km | |
| Ran 9 x up NE 54th from Kensington Pl, I felt pretty quick on the middle-to-later reps, but my hamstring felt just a tad tight after the 9th one, so I ended the workout right there rather than doing a tenth and some form drills. | ||
Monday Feb 17 | ||
| Running - Road / Track (some grass) 39:10 [2]4.89 mi (8:01 / mi) +45m 4:50 / km | |
| ahr:138 | ||
| Ran down Latona to Green Lake, around the lake (25:40 for 3.25 miles), and home. I felt sore from yesterday, but mostly relaxed and supple. I felt like I was scrambling and heavy for only moments at about three points during the run. I did three surges, which I've logged separately. I took HR measurements every three minutes:
129 139 137 137 135 142 141 139 140 139 137 143 144 131 (at end). | ||
| Running - Trail / Grass (some road) 1:30 [4]0.31 mi (4:49 / mi) | |
| ahr:155 max:165 slept:11.0 | ||
| Three 30 second surges (during my run around the lake) at about 3k pace. | ||
Sunday Feb 16 | ||
| Running - Trail / Grass (trail) 2:46:20 [2]15.7 mi (10:35 / mi) +1140m 5:22 / km | |
| ahr:151 max:160 slept:5.0 | ||
| Ran 2:56:20 with the Footzone group at Tiger Mtn. I have little idea where we went, but we did a clockwise loop and had two big and one small climbs. The second climb was 1500 feet (in 1.5 miles) up Middle Tiger from Poo Poo Point Road. We eventually came to Paw Print and then followed the Fat Ass 50k course until we took a right instead of going to West Tiger 2 and 3. We went down Lingering Loop to the road. I felt sort of tired early, since I didn't run yesterday, but after feeling moderately fatigued in the middle of the run, I didn't get any worse for the remainder of the run. I walked up a lot of hills, but my heart rate still stayed above 150. I took heart rate splits at approximately 10 minute intervals:
137 156 152 152 157 163 151 151 159 154 157 133 154 153 150 155 155 143 (just before I stopped my watch at the end, a 5.5 minute split.) My right, middle toe knuckle got poked by sharp rocks and reaggravated, and I whacked my knee on a metal gate a couple of minutes before the end of the run. About 10 minutes of the run was at threshold intensity, and I've logged it separately. | ||
| Running - Trail / Grass (trail) 10:00 [3]1.3 mi (7:41 / mi) +75m 4:03 / km | |
| ahr:163 max:169 slept:5.0 | ||
| A couple harder parts of my long run. One was a sustained uphill and another was a downhill near the end, where my pulse hit 169 as I chased Scott McCoubrey. | ||
Thursday Feb 13 | ||
| Running - Trail / Grass (and walking uphill) 25:00 [2]2.08 mi (12:00 / mi) +200m 5:45 / km | |
| ahr:140 slept:4.0 | ||
| Jogged and power walked to catch Stephen and Rasputen on Cable Line Trail at Tiger Mtn. | ||
| Walking (some jogging) 1:17:49 [1]3.89 mi (20:00 / mi) +300m 10:02 / km | |
| ahr:120 max:133 slept:4.0 | ||
| Hiked to the top of West Tiger 3 with Stephen and Rasputen, then back down to the cars outside the gate. We took lots of breaks on the way up and, on the return, did some jogging down the trail near the top. | ||
| Running - Road / Track (road) 1:09:37 [2]9.95 mi (7:00 / mi) +150m 4:09 / km | |
| ahr:145 | ||
| Footzone run. I talked with Scott McCoubrey most of the way. I felt pretty good, like I could have comfortably gone faster. The route took us North across Montlake Bridge and back across University Bridge.
HR splits: 1223 151 2523 160 4554 156 5253 161 6735 143 Hmm...not a representative sample, I guess, since my average was 145. I think that is skewed by a few really low values for stops, because I was mostly in the upper 140s to 150s. A few of my splits were taken going uphill. | ||
Wednesday Feb 12 | ||
| Running - Road / Track (road) 24:45 [2]2.82 mi (8:46 / mi) +110m 4:52 / km | |
| ahr:134 slept:3.0 | ||
| Did the zoo run in 27:00, including 2:15 for four strides (logged separately). I'm surprised to have been well over 8 minute pace. My legs felt somewhat tired and stiff, and my back was stiff and sore when bent. I twinged my right knee a couple of times after having no problem with it while moving furniture up and down stairs earlier. | ||
| Running - Road / Track (road) 2:15 [5]0.53 mi (4:14 / mi) +5m 2:34 / km | |
| During zoo run, I did three strides of 35-38 seconds, then a fourth of 25 seconds. I felt pretty quick in the legs, especially going uphill(!) | ||
Tuesday Feb 11 | ||
| Running - Road / Track (road / some grass) 2:05:15 [2]+100m | |
| ahr:143 | ||
| Ran through the U-district and Arboretum, down Lake Washington Blvd. to Mt. Baker Park, and back via a similar route. I mostly felt pretty good, although the last 20 minutes felt like work. I was listening to the Kings from Queens, and I played with matching my stride cadence to the beat of the music. As a result, my heart rate once went up to 162 briefly, but it rarely exceeded 150 during the remainder of the run.
To amuse myself, I punched my watch to take HR measurements at approximately 10 minute intervals. In addition, I took a measurement after the first five minutes and another at the very end of the run. 148 135 134 138 138 146 137 150 134 148 144 149 150 138 | ||
Sunday Feb 9 | ||
| Note | |
| HR monitor splits from easy run:
124 avg. 930 121 2014 124 2704 125 3645 124 4643 128 5742 132 6750 131 7433 116 | ||
| Running - Road / Track (road) 1:14:39 [1]8.29 mi (9:00 / mi) | |
| ahr:124 | ||
| I went for an easy run, I don't remember where.
HR monitor splits: 9:30 121, 20:14 124, 27:04 125, 36:45 124, 46:43 128, 57:42 132, 67:50 131, 74:33 116 | ||
Saturday Feb 8 | ||
| Running - Road / Track (road) 13:00 [3]2.05 mi (6:19 / mi) +30m 3:46 / km | |
| ahr:155 | ||
| Brisk warm up for orienteering at Washington Park. I was wearing my heart rate monitor and enough layers of clothing to deter the signal from reliably getting through. (It was sunny, but pretty cold) | ||
| Orienteering (race) 29:20 [3]4 km (7:20 / km) +150m 6:11 / km | |
| ahr:157 max:178 slept:2.5 | ||
| Orienteering at Washington Park. Don Atkinson set a course that made really good use of the terrain and was suitably challenging and interesting. I made a few small bobbles, mostly related to lack of reading ahead, but was free of large errors.
Now that I have a heart rate monitor, I can see what a slacker I am. My pulse rate occasionally dipped to around 140 (Time HR): 3:04 164, 7:25 162, 9:22 141, 10:58 165, 12:44 152, 14:31 154, 17:44 164, 22:53 139, 25:36 163, 27:20 148, 28:45 169, 29:21 173 | ||
| Running - Trail / Grass (grass) 13:00 [1]1.18 mi (11:01 / mi) +20m 6:30 / km | |
| A few minutes easy jogging, then 10 sprints with about 0:50 recovery between reps. | ||
| Running - Trail / Grass (grass) 1:40 [5]0.43 mi (3:53 / mi) | |
| 10 x 10-second sprints on the grass at Washington Park. I felt great for about the first 6 or 7, then the last few felt a bit tougher to pull together (meaning my strength and turnover began to ebb and I had to work harder to hold my form). The surface was a bit uneven, which added challenge. | ||
| Orienteering (control pick-up) 20:08 [2]2.01 km (10:01 / km) +40m 9:07 / km | |
| Picked up some controls after the Washington Park O' meet. | ||
Tuesday Feb 4 | ||
| Running - Road / Track (road / some grass) 9:50 [2]1.4 mi (7:01 / mi) +10m 4:16 / km | |
| ahr:140 max:160 slept:10.0 | ||
| Ran 16:50 with Jake and Maddy to Green Lake, along the lake and home. About 7 minutes of the run was at higher intensity, and I've logged it separately. | ||
| Running - Road / Track (road / some grass) 7:00 [3]1.18 mi (5:55 / mi) +30m 3:25 / km | |
| ahr:160 max:166 | ||
| Harder part of run with Jake and Maddy. | ||
| Running - Road / Track (road) 29:23 [2]3.4 mi (8:38 / mi) +70m 5:03 / km | |
| ahr:140 slept:10.0 | ||
| Ran around Wallingford, including 3 minutes tempo run and 6x30sec strides (logged separately). I felt pretty good this evening, and it was easy to turn over pretty briskly, which I was encouraged to do by the brisk air. | ||
| Running - Road / Track (road) 3:01 [3]0.53 mi (5:41 / mi) +20m 3:10 / km | |
| ahr:163 max:168 | ||
| Ran a tempo run around the block at Hamilton (where I attended 8th grade and raced around the block many times in P.E. class). Up the hills, I felt sort of tired, maybe from running earlier today. | ||
| Running - Road / Track (road) 3:06 [5]0.76 mi (4:04 / mi) +30m 2:15 / km | |
| ahr:164 | ||
| Ran 6 x ~30 seconds fast strides, with one minute jogging recovery between reps. I concentrated on my stride frequency, and it was 98-112 paces/minute (two steps=pace). The first two were a bit slower than the others.
I took my pulse at the end of each rep: 154, 165, 172, 172, 173, 176 | ||
Monday Feb 3 | ||
| Walking (hiking) 2:35:00 [1]6.46 mi (24:00 / mi) +1000m 10:04 / km | |
| ahr:108 max:133 slept:6.0 | ||
| Hiked up Tiger Mtn. (West Tiger 2) with Stephen. We meant to visit West Tiger 3, also but took the wrong trail somehow. We did a few minutes (~5-10?) of running dispersed throughout the hike. On the way up, my pulse was usually around 122, and on the way down it was usually around 100. | ||
Sunday Feb 2 | ||
| Orienteering (course setting) 12:00 [2]1.6 km (7:30 / km) +20m 7:04 / km | |
| slept:6.0 | ||
| Set controls for my O' class at North Seattle Community College. | ||
| Orienteering (control pick-up) 4:00 [3]0.8 km (5:00 / km) +10m 4:42 / km | |
| slept:6.0 | ||
| Picked up controls after O' class. I picked up half the course, and Bill picked up the other half. | ||
| Running - Road / Track (road) 1:59:30 [2]14.9 mi (8:01 / mi) +300m 4:41 / km | |
| ahr:141 max:155 slept:6.0 | ||
| Ran around North Seattle at night with a USGS map printed at 1:50,000. I hadn't eaten much during the day, so I got hypoglycemic and crampy for the last 30-40 minutes. My pulse was mostly in the upper 140s, but it dipped down when I slowed down to explore, run through rough terrain, or read the map. My pulse went down to 130 toward the end, when I ran out of energy. | ||