Monday Feb 28 |
 | Cycling (mtb road) 54:18 [2] 13.4 mi (4:03 / mi) +250m 2:23 / km | |
| ahr:139 max:152 |
| Rode a lap of the Sawyer Camp Trail. My legs felt quite tired from nav camp at the beginning, going up the hill on Conejo. They felt slightly better for the rest of the ride. I tried to keep the intensity in the upper aerobic range and did for most of the ride.
After the ride, I bent over to take off my bike shoes and pulled something on the medial part of my left hip joint, just under my butt. It subsequently hurt to flex that hip very far or to put a lot of load on it in a flexed postion. |
Sunday Feb 27 |
| Orienteering (shadowing) 2:30:00 [1]** 6.5 km (23:05 / km) +300m 18:45 / km | |
| ahr:105 max:140 shoes: Montrail Masais - 1 |
| Advanced navigation course at Tamarancho nav. camp. It was quite rainy. |
Saturday Feb 26 |
| Orienteering (shadowing) 2:30:00 [1]** 7 km (21:26 / km) +350m 17:09 / km | |
| ahr:110 max:144 shoes: Montrail Masais - 1 |
| Shadowing students during the afternoon session of navigation camp at Tamarancho. Actual time on course was 3:37, but a significant portion of the time was spent stopped--discussing navigation technique and strategy for the course. |
| Orienteering (shadowing) 2:30:00 [1]** 7.5 km (20:00 / km) +300m 16:40 / km | |
| ahr:105 max:145 shoes: Montrail Masais - 1 |
| Night course at navigation camp. |
| Orienteering (towing) 10:00 [3]** 0.5 km (20:00 / km) +150m 8:00 / km | |
| ahr:152 max:158 shoes: Montrail Masais - 1 |
| Towed Michelle up the hill to checkpoint #3. My heart rate was slow to elevate, but it got there eventually. |
Wednesday Feb 23 |
| Walking 10:00 [2] 0.83 mi (12:02 / mi) | |
| ahr:130 shoes: Salomon trail/AR shoes |
| Walking quickly with baggage at the airport in Honolulu. |
Tuesday Feb 22 |
| Running - Trail / Grass (trail / dirt road) 2:11:00 [2] 12.8 mi (10:14 / mi) +740m 5:23 / km | |
| ahr:150 max:162 shoes: Mizuno Wave Nirvana 1 |
| Ran on the slopes of Hualalai, Towing Terry for about the first 35 minutes of the run up a moderately steep climb on a disused vehicle track. Terry turned around shortly thereafter, and I went on up to an area of cinder cones (Kaupulehu Crater area) and did a clockwise spiral up to Kalulu or maybe the next spur up the ridge. I felt pretty good, although my heart rate was in the mid-to-upper 150s for much of the slow-to-moderate run, maybe due to the altitude (4400-6300 feet). |
Monday Feb 21 |
| Running - Road / Track (road) 24:55 [2] 3.2 mi (7:46 / mi) +170m 4:09 / km | |
| ahr:135 max:152 shoes: Mizuno Wave Nirvana 1 |
| Ran up the hill, along the upper highway, and back from Amber's mom's place near Kona. |
Friday Feb 18 |
| Paddling / Rowing (kayaking) 51:00 [1] 2.2 mi (23:10 / mi) +0m 14:24 / km | |
| |
| I went on a kayak trip with Terry, Grandma Sarah and Grandpa Franz, Mom and Dad. Mom and Grandpa Franz paddled a tandem, as did Dad and Terry, and I paddled a boat with Grandma Sarah, who (along with Grandpa Franz) was kayaking for the first time. We put in just North of the Kane'ohe Fishing Pier, just North of He'eia State Park, and we paddled away from shore, then South, then back to shore and a ways up the river just South of the State Park. Then we paddled back. It was lots of fun. |
| Paddling / Rowing (kayaking) 18:00 [3] 1.1 mi (16:21 / mi) +0m 10:10 / km | |
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| Harder paddling while towing Mom and Franz' boat (mostly upwind) during our group kayak outing. |
Thursday Feb 17 |
| Running - Trail / Grass (sandy beach) 33:40 [2] 4.21 mi (7:59 / mi) +10m 4:56 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Went for an evening run on Kailua Beach. I felt okay, but my legs felt the fatigue of running on a soft and often significantly side-sloping surface. I started somewhere NW of the middle, went to the SE end, via Kailua Beach Park, and back. I did 6, 30-sec. surges, which I've logged separately. |
| Running - Trail / Grass (sandy beach) 3:00 [5] 0.6 mi (4:59 / mi) +5m 3:02 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| 6 x 30 seconds fast strides, with 1 or 1.5 minutes rest (I don't remember which), on my Kailua Beach run. My stride rate was around 100-105 per minute. |
Tuesday Feb 15 |
| Running - Trail / Grass (sandy beach) 32:40 [1] 2.97 mi (10:59 / mi) +10m 6:46 / km | |
| ahr:116 shoes: Mizuno Wave Nirvana 1 |
| Ran on Kailua Beach with Terry. |
Sunday Feb 13 |
| Cycling (mtb road) 1:04:37 [2] 14.9 mi (4:20 / mi) +450m 2:28 / km | |
| ahr:134 max:151 slept:9.0 shoes: Nike ACG cycling shoes |
| Rode North along Skyline, just past Manor Ave, then back to San Bruno Ave, down San Bruno to the road just before the CalTrain tracks, South along that road, then onto El Camino Real, Hillcrest Blvd, Millbrae Ave, and home across the hillside on Valencia(?). I felt okay today--a bit tired--but my bike wasn't doing so well, having rear sprocket shifting problems. I guess the shop didn't do such a good job tuning it up; I'll have to take it back. |
Saturday Feb 12 |
| Orienteering (street-O) 27:04 [2]* 3.1 mi (8:44 / mi) +50m 5:10 / km | |
| ahr:130 shoes: Salomon trail/AR shoes |
| Emerald Hills street-O (47:04), started and finished easy, but did a threshold run (logged separately) in the middle. |
| Orienteering (street-O) 20:00 [3]* 3.0 mi (6:40 / mi) +150m 3:35 / km | |
| ahr:160 shoes: Salomon trail/AR shoes |
| Harder part of Emerald Hills street-O. |
| Orienteering (street-O) 1:00:00 [2]* 6.49 mi (9:15 / mi) +200m 5:15 / km | |
| ahr:133 shoes: Salomon trail/AR shoes |
| Emerald Hills Vampire-O. Took it easy, because I was tired from running hard earlier and from course setting at Tamarancho earlier in the week. |
Friday Feb 11 |
| Orienteering (course setting) 51:33 [1] 3.44 km (14:59 / km) +230m 11:14 / km | |
| ahr:110 slept:4.0 |
| Course setting for Navigation Camp at Tamarancho. My legs feel quite fatiged today, and it's hard to run or even walk briskly in the terrain. I'm mentally tired, too. I didn't sleep well or long last night. |
| Orienteering (course setting) 20:00 [2] 1.67 km (11:59 / km) +130m 8:37 / km | |
| ahr:128 |
| Somewhat harder work output parts of control setting--some jogging and many substantial hill climbs (walking). |
| Paddling / Rowing (kayaking) 56:35 [2] 4.8 mi (11:46 / mi) +0m 7:19 / km | |
| ahr:113 |
| Paddled in Foster City Lagoon with Kristi. I was physically and mentally exhausted from course setting--a bit sleepy, too. Having company made the paddle less dreary, and I even managed not to hit Kristi in the back of the head with my paddle--remarkable! |
Thursday Feb 10 |
| Orienteering (course setting) 1:00:00 [1] 4 km (15:00 / km) +260m 11:19 / km | |
| ahr:117 |
| Course setting for navigation camp at Tamarancho. I was still tired, but I felt a bit better than I did yesterday. |
| Orienteering (course setting) 44:15 [2] 3.69 km (12:00 / km) +280m 8:42 / km | |
| ahr:132 |
| Higher intensity part of course setting. It was still mostly walking (with lots of hills) |
| Orienteering (course setting) 1:33:40 [1] 5.85 km (16:01 / km) +300m 12:45 / km | |
| ahr:107 |
| Night course setting at Loma Alta for navigation camp. There are beautiful vistas there. My legs were quite tired from tramping around earlier in the day. |
| Orienteering (course setting) 30:00 [2] 2.31 km (12:59 / km) +150m 9:48 / km | |
| ahr:125 |
| Somewhat more intense parts of course setting. |
Wednesday Feb 9 |
| Orienteering (course setting) 40:00 [1] 2.67 km (14:59 / km) +150m 11:42 / km | |
| ahr:105 |
| Setting courses at Tamarancho for navigation camp. The weather was very nice--mild and sunny--and the ground was soft from the recent rain. I felt lousy, though, tired in the legs and very easily winded.
Logged distance and climb are guesses. |
| Orienteering (course setting) 25:00 [2] 2.08 km (12:01 / km) +200m 8:07 / km | |
| ahr:128 max:145 |
| Harder parts of course setting at Tamarancho. The terrain is hilly and quite steep in places.
Logged distance and climb are guesses. |
Tuesday Feb 8 |
| Cycling (mtb trail / dirt road) 1:16:00 [2] 7.8 mi (9:44 / mi) +350m 5:19 / km | |
| ahr:123 max:151 shoes: Nike ACG cycling shoes |
| Rode with Kristi from Skeggs Point. My legs felt pretty good, and I didn't notice any pains. Our route: El Corte de Madera Creek Trail, Resolution Trail, Fir Trail, Sierra Morena to its SE end and back, end. |
| Running - Road / Track 20:30 [2] 1.9 mi (10:46 / mi) | |
| shoes: Salomon trail/AR shoes |
| Brief warm-up for threshold intervals at De Anza (6 min), three rest period jogs between km repeats (8 min), and about three laps of jogging between accelerations at the end of the workout (6:30). |
| Running - Road / Track (track) 15:14 [3] 2.49 mi (6:06 / mi) +0m 3:48 / km | |
| ahr:161 max:168 shoes: Salomon trail/AR shoes |
| Ran 4 x 1000 meters threshold intervals with Vlad and Tapio at De Anza. The recovery between reps was 206m slow jogging (about 2.7 minutes?) The overall effort level felt fine, but my legs started feeling just a bit tired at the beginning of the second one. They didn't get any worse and may have even improved a bit by the end. I felt like I could have easily done a few more, but I wanted to take it easy on my first workout of the year.
Kilometer times and ending heart rates: 3:48 165, 3:48 168, 3:48 167, 3:50 165 |
| Running - Road / Track (track) 1:15 [4] 0.25 mi (5:00 / mi) | |
| shoes: Salomon trail/AR shoes |
| Ran 4 x 100 meter fast strides at an easy effort and trying for a fairly high turnover. I took it easy, because I haven't been doing fast running and didn't want to injure myself. |
Sunday Feb 6 |
| Cycling (mtb road) 1:39:00 [1] 20.0 mi (4:57 / mi) +620m 2:48 / km | |
| ahr:119 max:135 shoes: Nike ACG cycling shoes |
| This morning, my gluteus muscles--especially the upper glutes--are quite sore. It even hurts around my sacrum for some reason. I guess the muscles that keep my spine aligned properly need more training to handle a 32 km run gracefully.
Rode South on Skyline Blvd. and Canada Road, North a bit, out and back a short distance on a bike path over I-280, North to the Sawyer Camp Trail, then back home via the trail. It felt fine to go easy on the bike today, although my legs protested if I pushed at all or went uphill. My right knee (just below and to the outside of the kneecap) sporadically felt a but funny and painful--as if things inside the joint weren't lined up properly--for the first minute or two of the ride, but then it felt fine for the rest of the ride. My right achilles felt a bit uncomfortable a couple of times, but I forgot about it the rest of the time, so it's probably on the mend. My gluteus felt a lot better after the ride
San Mateo County observes "Bike Sunday" on Sundays, so Canada Road was closed to motorized traffic. In addition to lots of other cyclists, I saw a few inline skaters. I'll have to go there with my skates one of these Sundays. |
Saturday Feb 5 |
| Running - Trail / Grass (trail / dirt road) 1:51:24 [2] 13.67 mi (8:09 / mi) +850m 4:15 / km | |
| ahr:156 max:160 slept:4.0 shoes: Mizuno Wave Nirvana 1 |
| Ran Purisima Creek 32.3 km run. I felt pretty good, better up the hills than last year, and I ran a pretty steady but not too hard race. My average heart rate was 158.
My heart rate was 160-164 for much of the first 20 minutes (I've logged the harder running parts separately), perhaps because the water and Hammer HEED I had just drunk had not absorbed yet, so I may have been running a bit dry. The only food or drink I carried was a water bottle (a cycling bottle, but with an Emerson-style duct tape handle) in my right hand. The temperatures were in the upper-50s to low-60s, with a high overcast providing some shade for the latter part of the course. I ran the race on about 50 oz of mostly water shortly before the race, then about 50-60 oz of electolyte drink (HEED to start, then Conquest from the aid stations, I think) on the course.
I never felt spritely during the run, but I never felt particularly bad either. Even on the big climb at the 2-hour mark, I was able to run most of the way up, although I did experience what seemed like a slight reduction in work output (speed) about 40-50% of the way up. On the final downhill, my legs felt pretty beat up, and I had to put some effort into holding my form (leaning forward and avoiding arching my lower back) and keeping the turnover high. I turned my ankles a few times early in the race, but never badly; it seems I am prone to fall to the outside in these shoes. My right achilles hurt momentarily before the race when I jogged a couple minutes on it (not much of a warm-up), but then it felt fine during the run. My left achilles complained a bit a few times during the run, but it was mostly fine and didn't become a noticable problem. My left arch ached in the early-to-middle part of the run, probably because my feet are still not completely adjusted to these shoes.
At the start, the leaders of the pack headed down a paved road instead of going onto the designated trail, so I lost some time doubling back and then passing almost the whole field on the downhill, single-track trail. After about 6 minutes, I found myself in 4th place, a few minutes later, I had passed two runners and been passed by one runner, and I remained in 3rd until about 55 minutes into the race, where I passed the next guy on the bottom of the long downhill. He stuck to me for about the next 15 minutes, passed me up a hill, then faded behind me again on the next downhill about 5-10 minutes later. He was still close behind me at the aid station and turn-around point, where I discovered the leader just 15 seconds in front of me, but as I chased after the leader, I put some distance on 3rd place on the ensuing long downhill. Even on the long, rolling downhill, after almost half an hour of chasing, I was not able to catch the leader, and he had about a 30 second lead on me at the beginning of the long climb to the aid station on Skyline Blvd. He stretched this gap to about two minutes at the top of the hill, and I was able to close only slightly on the final 5.1 km drop to the finish.
My distance splits: 45:30 at 8.0 km, 1:31:57 at 17.6 km, 2:20:05 at 27.2 km, and 2:38:24 at 32.3 km. The course was 1 km shorter than last year, but I ran over 10 minutes faster, so it was a better performance.
Wrong turn time loss: ~0:45 (not counting being stuck behind slow runners on the narrow, downhill trail); total aid station time: ~0:55
My heart rate splits: DOWN(hill): 5:48 162, UP: 15:21 159, 23:56 162, 35:52 154 (after slowing to a walk so that I could pee), 45:30 145 (after stopping for a bottle fill at aid station #1, 8.0 km), DOWN: 55:05 155, 56:30 158 (at right turn from dirt road Purisima Creek Trail onto single-track Soda Gulch Trail), UP: 65:00 157, 75:00 160, 85:06 163, 91:33 158 (arrive at aid station #2, 17.6 km), 91:57 155 (leave aid station), DOWN: 96:37 159, 111:11 163, 115:14 159, UP: 118:21 161, 125:00 159, 135:07 155, 140:05 155 (pass aid station #3; didn't stop), DOWN: 145:12 158, 150:08 153, 155:08 155, 158:24 155. |
| Running - Trail / Grass (trail / dirt road) 47:00 [3] 6.4 mi (7:20 / mi) +450m 3:45 / km | |
| ahr:162 max:165 shoes: Mizuno Wave Nirvana 1 |
| Harder output parts of the Purisima Creek run, particularly the first 20-25 minutes and parts of the middle of the course. |
| Running - Trail / Grass 12:00 [1] 1.09 mi (10:59 / mi) +40m 6:08 / km | |
| ahr:117 shoes: Mizuno Wave Nirvana 1 |
| Warm-down jog after the race. I couldn't walk very easily a few minutes after the finish, but after changing then moving around for a while, I felt much better. |
Friday Feb 4 |
| Cycling (street-O vetting) 30:40 [2] 6.2 mi (4:56 / mi) +300m 2:40 / km | |
| ahr:127 max:156 shoes: Nike ACG cycling shoes |
| Rode the streets of Emerald Hills to finish the street-O vetting. My right achilles was sensitive and twinged from time to time. |
| Running - Road / Track (road) 25:20 [2] 3.37 mi (7:30 / mi) +185m 3:59 / km | |
| ahr:145 max:157 shoes: Mizuno Wave Nirvana 1 |
| Ran South along Skyline Blvd. to Summit Drive and back. My legs felt sort of stale at first, but they felt better as I went. My right arch felt tired and sore, but my right achilles felt pretty good until after I stretched, at which point it hurt (twinged) just a couple of times. |
Wednesday Feb 2 |
| Cycling (street-O vetting) 42:00 [2] 7.8 mi (5:23 / mi) +385m 2:54 / km | |
| ahr:125 shoes: Nike ACG cycling shoes |
| Vetted most of the Emerald Hills street-O controls by bike. There was lots of starting and stopping, and including stops, I spent over 1.5 hours. It would have been easier to manage the map and answer sheet if I had used my bike map holder, and it would have been faster and safer to have done less one-handed riding and fussing with papers. |
| Running - Road / Track (road / some trail & sand) 1:29:30 [2] 11.6 mi (7:43 / mi) +250m 4:30 / km | |
| ahr:137 max:151 shoes: Mizuno Wave Nirvana 1 |
| Ran in Santa Cruz, in the vicinity of the UCSC campus, then down Western Drive to the ocean at Natural Bridges State Park, along West Cliff Drive to the Light House Point Park, then back and up Western. I felt pretty good, except for some pain in my right foot (feels similar to other pains I've had from lack of arch support, so maybe it's time for new insoles) and my right achilles; these are both pains I haven't had recently. My left achilles was fine.
It was fun to be out at night, and I stopped for a total of perhaps 25 minutes to watch the waves, go to the bathroom, or stretch. I noticed that the snap in my legs was fading and I was fatiguing at a little after an hour into the run, but then a nice runners high mitigated the tiredness a few minutes later. I haven't had a runners high in a while. I started to feel a bit glycogen depleted for the last 10 to 15 minutes of the run, right before I went up the long hill, but it didn't feel any worse at the end. My hips were a bit sore at the end. |
Tuesday Feb 1 |
| Paddling / Rowing (kayaking) 28:00 [2] 2.23 mi (12:33 / mi) +0m 7:48 / km | |
| ahr:126 |
| Paddled at Lake Merced. It was nice weather, and the lake was mobbed with shells for various crew practices. I made one trip to the end of the lake and back the same way, including 5x1 minute hard paddling (logged separately) in the middle of my outing. There was a bit of headwind at the end of the return trip. My stroke felt pretty strong today. I was glad that the boat didn't leak where it hit the ground when I dropped it taking it off the car. |
| Paddling / Rowing (kayaking) 5:00 [4] 0.53 mi (9:26 / mi) +0m 5:52 / km | |
| ahr:156 max:159 |
| 5 x 1 minute hard paddling, with 2 minutes easy paddling in between reps. |
| Running - Road / Track (road) 33:40 [2] 4.04 mi (8:20 / mi) +275m 4:16 / km | |
| ahr:132 max:144 shoes: Mizuno Wave Nirvana 1 |
| Did a clockwise loop around Millbrae, taking the spur trail back SE. I came back up the hill on Frontera. I felt so-so, but good on the downhills. My legs are clearly still tired, and they felt a bit tender behind the knees. My left achilles didn't bother me during this evening's run. |