Training Archive: eboneIn the 28 days ending 2006-02-28:
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| W | H | F | 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 | ||||||||||||||||||||||||||||||||||||||||||||
Tuesday Feb 28 | ||
| Running - Road / Track (road) 50:00 [2]* 5.0 mi (10:00 / mi) +185m 5:34 / km | |
| ahr:124 max:143 (injured) shoes: Brooks Trance 4 - 1 | ||
| Running to downtown Millbrae and back with Terry (in tow) to do a few errands. I took a map and did a spotty job of reading it on the run. My chest hurts, seemingly more than yesterday, but maybe I'm just noticing it more for some reason. | ||
| Paddling / Rowing (kayaking) 20:16 [2] 1.62 mi (12:29 / mi) +0m 7:46 / km | |
| ahr:124 max:141 | ||
| Brisk paddle from Coyote Point, just past BRL inlet and back. | ||
| Running - Road / Track warm up/down 14:00 [2] 1.79 mi (7:49 / mi) +3m 4:50 / km | |
| ahr:134 max:149 | ||
| Warm-up for intervals at De Anza. | ||
| Running - Road / Track intervals (track) 6:08 [4] 1.25 mi (4:54 / mi) +0m 3:03 / km | |
| ahr:158 max:170 shoes: Brooks Trance 4 - 1 | ||
| Interval workout on the track: 804m, 603m, 402m, 201m, w/ 201m easy jogging recovery (which ranged in length of time from 2:12 to 1:44). My legs felt acutely fatigued (presumably from the weekend of racing), and it was hard to maintain the fast pace for more than about 250m at a time, so I decided to stop after 1 set.
Times: 2:28.5, 1:51.6, 1:13.6, 34.8 | ||
| Running - Road / Track warm up/down (track) 29:30 [1] 2.36 mi (12:29 / mi) +0m 7:46 / km | |
| ahr:114 shoes: Brooks Trance 4 - 1 | ||
| Recovery jogs, plus 21:43 very easy warm-down jogging. | ||
| Running - Road / Track warm up/down 12:00 [2] 1.44 mi (8:20 / mi) +6m 5:07 / km | |
| ahr:127 max:141 | ||
| More warm-down -- normal-speed jogging. | ||
Monday Feb 27 | ||
| Note | |
| rhr:54 (injured) (rest day) | ||
| My chest is still sore today from my fall on Friday. | ||
Sunday Feb 26 | ||
| Running - Trail / Grass warm up/down (trail (sandy)) 11:20 [2] 1.4 mi (8:06 / mi) +21m 4:48 / km | |
| ahr:155 max:170 (injured) shoes: Salomon trail/AR shoes | ||
| Ran carrying maps to the start. I felt somewhat tired, especially my arms, since I was carrying a heavy box full of bagged maps. Dylan Thies offered to help, and he took the red and blue maps, which made the errand much less unpleasant for me and my tired arms. | ||
| Running - Trail / Grass warm up/down (trail (sandy)) 10:00 [2] 1.38 mi (7:14 / mi) +21m 4:18 / km | |
| ahr:148 max:161 shoes: VJ Twister (US size 10.5) - 1 | ||
| My second warm-up, running to the start. | ||
| Orienteering race (long/classic distance) 1:22:30 [3]*** 15.7 km (5:15 / km) +145m 5:01 / km | |
| ahr:160 max:171 spiked:11/18c slept:4.5 (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Long course at FLO U.S. Team fundraiser meet. I started off a bit scatterbrained and haltingly zig-zagged my way to control 1. I saw that control 2 was a long leg and I hadn't made any plan by the time I got to control 1, but I made sure there weren't any critical decision points early on then made myself run approximately in the right direction, now feeling slightly less mentally and physically clumsy. By the time I was about 35% of the way to #2, I felt like I was getting into the swing of things, but I still had to refocus myself when my mind wandered several times until about 30% of the way through the course, when I was able to concentrate on the navigation without much effort. I made several small mistakes, but I was always able to recover quickly, so I lost very little time throughout the course--perhaps 2-3 minutes, if I'm being picky. I felt somewhat tired about 3 km from the finish, but the last kilometer felt quite easy and I was able to speed up a bit. It was not a perfect run, but better than yesterday's, and it was great fun. | ||
| Running - Trail / Grass warm up/down (trail (sandy)) 9:00 [1] 0.75 mi (11:59 / mi) +6m 7:17 / km | |
| ahr:121 max:137 shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-down with Mike Minium after orienteering. | ||
Blue - Splits | ||
Saturday Feb 25 | ||
| Running - Trail / Grass warm up/down (trail) 6:30 [2] 0.76 mi (8:33 / mi) +6m 5:11 / km | |
| ahr:131 max:152 | ||
| Warm-up for middle distance WRE race. | ||
| Orienteering race (middle distance) 32:01 [3]*** 6.19 km (5:10 / km) +50m 4:58 / km | |
| ahr:165 max:173 spiked:9/16c slept:6.0 (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Middle distance WRE at FLO U.S. Team fundraiser. I had a chronic problem with missing left during this run, and this compass problem caused me to go a bit slowly and tentatively early in the race. I noticed Hammer behind me at control 6 and got up to full speed before overrunning control 9 and falling behind him. I still finished pretty strongly, although Hammer almost immediately was out of sight of me, since I stopped to get a swig of water at control 10. I felt tired from yesterday for about the last 10 minutes. All in all, it was not such a bad run, but not a very good one either. | ||
| Running - Trail / Grass warm up/down (trail) 9:07 [1] 0.91 mi (10:00 / mi) +5m 6:07 / km | |
| ahr:114 max:120 shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-down jog with James after orienteering. | ||
Blue WRE - Splits | ||
Friday Feb 24 | ||
| Event: US Team Fundraiser | ||
| Running - Road / Track warm up/down (road) 9:56 [2] 1.42 mi (7:00 / mi) +10m 4:15 / km | |
| ahr:149 max:162 shoes: Brooks Trance 4 - 1 | ||
| Warm-up for sprint orienteering. My calf bothered me little, if at all. | ||
| Orienteering race (sprint) 13:46 [4]*** 2.92 km (4:43 / km) +43m 4:23 / km | |
| ahr:167 max:176 spiked:12/12c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| FLO U.S. Team fundraiser sprint. I ran very hard and fast from the start and felt tired just 4 minutes into the race. Going downhill into the depression at control 4, I tripped on some greenbriar and fell very hard on a blunt branch sticking up from a fallen log. My chest hit the branch on the bottom of my right pectoral muscle, and the branch broke off as my body hurtled past. The fall was pretty painfull and stunned me a bit, so it took several seconds to pick myself up and punch the control. After I determined that I wasn't seriously injured--just a chest contusion and some forearm scrapes, but no stabbing pain or significant bleeding--I hobbled off toward control 5. I pretty quickly resolved that my race need not be ruined by the fall and got more or less back up to speed after about 150-200 meters. In my heart rate graph, there is an approximately 15 beat/minute crater between controls 4 and 5. I think the fall only cost me 15-20 seconds (but meant 2nd place by 8 seconds, instead of 1st). | ||
| Running - Trail / Grass warm up/down (some terrain) 18:00 [1] 1.8 mi (10:00 / mi) +25m 5:57 / km | |
| ahr:120 max:130 shoes: Brooks Trance 4 - 1 | ||
| Warm-down after orienteering. | ||
| Orienteering (control pick-up) 13:30 [2]*** 1.93 km (7:00 / km) +25m 6:34 / km | |
| ahr:138 max:156 spiked:8/8c shoes: VJ Twister (US size 10.5) - 1 | ||
| Helped Joe pick up controls after the sprint. | ||
Sprint - Splits | ||
Thursday Feb 23 | ||
| Note | |
| (injured) (rest day) | ||
| I still have pain in my right calf. | ||
Wednesday Feb 22 | ||
| Running - Road / Track warm up/down (road, some trail and gras) 47:00 [2]* 5.88 mi (7:59 / mi) +35m 4:53 / km | |
| ahr:131 (injured) shoes: Brooks Trance 4 - 1 | ||
| Late night run from the Comfort Inn to Blue Springs State Park and back, including 4 x 1 minute intervals, which I've logged separately. My right calf--upper soleus or lower gastroc. hurt progressively more during the run, and it hurt afterward, too. | ||
| Running - Road / Track intervals (road) 4:00 [4] 0.77 mi (5:12 / mi) +9m 3:07 / km | |
| ahr:147 max:164 shoes: Brooks Trance 4 - 1 | ||
| 4 x 1 minute intervals with 2 minute jogging recovery between reps. It felt pretty good to run fast, except for my sore calf muscle. | ||
Tuesday Feb 21 | ||
| Note | |
| (rest day) | ||
| PM - fly to Orlando to help Vladimir organize the FLO U.S. Team fundraiser orienteering meet. | ||
Monday Feb 20 | ||
| Note | |
| rhr:44 slept:10.6 (injured) (rest day) | ||
| My legs are tired from yesterday's trail race, and my calves are sore and tight, especially the right one. Otherwise, I don't feel too beaten down by the big training week. I guess I'm getting in shape.
Spent lots of time in front of the computer today, and built another test piece of the WeGo Team Link. | ||
Sunday Feb 19 | ||
| Running - Trail / Grass warm up/down (trail) 10:20 [2] 1.24 mi (8:20 / mi) +68m 4:25 / km | |
| ahr:143 max:157 slept:4.0 shoes: Brooks Cascadia - 1 | ||
| Warm-up for PCTR Redwoods run. | ||
| Running - Trail / Grass tempo (trail, some road) 46:00 [3] 6.4 mi (7:11 / mi) +350m 3:49 / km | |
| ahr:161 max:170 shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran the PCTR Redwoods 10.2 km trail run at threshold intensity +/- in 47:10. I ran with West Valley Track Club runner Todd Rose for almost half of the run, and because some of the course marking streamers had been taken, we got off-course, added a bit of distance, and lost 1-2 minutes before getting back on track (thus I've adjusted the logged time). Todd was somewhat faster than me, even though he was running the 20k and I was running the 10k, but he slowed down to my speed so that we could chat. The two big downhills were precipitous and gnarly, only borderline safe at full speed, even for me. I saw Harold DeMoss fixing some of the course marking streamers a few minutes before the finish.
I had some mild pain in my R. hamstring for much of the run, but it didn't go on afterward. Also, there was a slight, uncomfortable tightness in my right calf. | ||
| Running - Trail / Grass warm up/down (trail) 8:00 [1] 0.73 mi (10:58 / mi) +10m 6:32 / km | |
| ahr:119 max:132 shoes: Brooks Cascadia - 1 | ||
| Easier, first part of warm-down after trail run. | ||
| Running - Trail / Grass warm up/down (trail) 38:50 [2] 3.7 mi (10:29 / mi) +275m 5:18 / km | |
| ahr:133 max:148 shoes: Brooks Cascadia - 1 | ||
| More warm-down jogging at Joaquin Miller Park after PCTR run. It felt good to run the nice trails, as long as they were flat or downhill. My legs were very dead up the hills. | ||
| Cycling (mtb road) 58:48 [1] 12.4 mi (4:44 / mi) +230m 2:47 / km | |
| ahr:105 max:127 shoes: Nike ACG cycling shoes | ||
| Easy bike North on Skyline and Sawyer Camp N. extension and back. | ||
Saturday Feb 18 | ||
| Paddling / Rowing warm up/down (kayaking) 22:18 [2] 1.75 mi (12:44 / mi) +0m 7:55 / km | |
| ahr:117 max:132 | ||
| Night-time paddle from Coyote Point, NW along the shore to the far edge of the Embassy Suites and back. I did 3 x 3 minute threshold intervals, which I've logged separately. | ||
| Paddling / Rowing tempo (kayaking) 9:00 [3] 0.88 mi (10:13 / mi) +0m 6:21 / km | |
| ahr:136 max:147 | ||
| 3 x 3 minute threshold intervals, with 1:20 rest in between. I felt somewhat tired toward the end of each 3-minute stint. | ||
| Running - Road / Track (road) 1:05:19 [2] 8.8 mi (7:25 / mi) +6m 4:36 / km | |
| ahr:138 max:151 shoes: Brooks Trance 4 - 1 | ||
| Run from Coyote Pt. to the 2nd driveway along McDonnell Road next to SFO and back. I felt good, except for a substantial flat feeling in my legs between 40-43 minutes, which mysteriously went away. | ||
Friday Feb 17 | ||
| Paddling / Rowing (kayaking) 54:15 [2] 4.3 mi (12:36 / mi) +0m 7:50 / km | |
| ahr:120 max:135 | ||
| Paddle from Coyote Point to the far end of BRL and back. | ||
Thursday Feb 16 | ||
| Note | |
| slept:6.0 | ||
| Running - Trail / Grass (hard trail, some pavement) 2:11:00 [2] 15.7 mi (8:20 / mi) +285m 4:54 / km | |
| ahr:141 max:154 shoes: Brooks Trance 4 - 1 | ||
| Run to end of Sawyer Camp Trail, back and forth on N. extension, and back. Tired legs from about 4 miles. | ||
| Roller-skating (inline skating) 23:57 [2] 4.25 mi (5:37 / mi) +110m 3:14 / km | |
| ahr:138 max:160 shoes: K2 VO2max inline skates | ||
| Skate up Murchison, to Larkspur, about 0.35 mi. down Sawyer Camp Trail and almost back (but I went really slowly down the hill at the end, so that I wouldn't lose control and crash). | ||
| Cycling (mtb road) 59:59 [1] 11.7 mi (5:07 / mi) +180m 3:02 / km | |
| ahr:111 max:157 shoes: Nike ACG cycling shoes | ||
| Bike to mile post 4.5 of Sawyer Camp Trail, down to Larkspur and back. It was a very chilly night, and my fingers got really cold then painfully warmed up. | ||
Wednesday Feb 15 | ||
| Note | |
| rhr:49 slept:9.0 | ||
| Not very sore, tight or tired from yesterday--just a bit of each. | ||
| Orienteering (street O) 1:03:30 [1]* 6.1 mi (10:24 / mi) +240m 5:46 / km | |
| ahr:119 max:129 spiked:7/8c shoes: Brooks Trance 4 - 1 | ||
| Millbrae Scramble 2nd round vetting, mostly while towing Terry. | ||
| Paddling / Rowing (kayaking) 53:26 [1] 3.8 mi (14:03 / mi) | |
| ahr:96 max:114 | ||
| Easy paddle from Coyote Point to towers past bridge in BRL and back. | ||
Tuesday Feb 14 | ||
| Running - Trail / Grass (hard trail) 1:21:00 [2] 10.25 mi (7:54 / mi) +265m 4:33 / km | |
| ahr:146 max:158 shoes: Brooks Trance 4 - 1 | ||
| Run along Crystal Springs Trail--a bit of pain in my right, lower gastroc. muscle--didn't remain for whole run. | ||
| Cycling (mtb trail, mostly hard di) 1:24:10 [2] 17.3 mi (4:51 / mi) +345m 2:51 / km | |
| ahr:145 max:160 shoes: Nike ACG cycling shoes | ||
| Bike on Crystal Springs Trail. Felt pretty good, but strong breeze on way back was tough. | ||
| Running - Road / Track warm up/down 35:22 [2] 4.08 mi (8:39 / mi) +25m 5:17 / km | |
| ahr:133 max:148 shoes: Brooks Trance 4 - 1 | ||
| 5 minute warm-up and long warm-down for intervals at De Anza. | ||
| Running - Road / Track intervals (track) 4:52 [5] 1.0 mi (4:51 / mi) +0m 3:01 / km | |
| ahr:155 max:172 shoes: Brooks Trance 4 - 1 | ||
| 4 x 402 m, w/402 m very easy jog recovery (~3.5 minutes). The intervals mostly felt pretty good, but the last 100-150m felt like work on all but the first one.
Splits: 74.2, 72.7, 72.3, 73.0 | ||
| Running - Road / Track (track) 7:28 [3] 1.24 mi (6:00 / mi) +0m 3:44 / km | |
| ahr:156 max:166 shoes: Brooks Trance 4 - 1 | ||
| 2 x 1000 m w/ about 1.5 minutes slow jog between.
Splits: 3:44.4, 3:43.7 | ||
| Running - Road / Track warm up/down (track) 21:00 [1] 1.5 mi (14:00 / mi) +0m 8:42 / km | |
| ahr:119 shoes: Brooks Trance 4 - 1 | ||
| Easy running between intervals and during warm-down. | ||
Monday Feb 13 | ||
| Note | |
| slept:6.5 (rest day) | ||
| This will be a hard week, so I'm glad for this rest day. I have no major pains or sorenesses, but I'm carrying a bit of muscular fatigue into tomorrow--probably okay for this stage of my training, as long as I take enough rest to keep it from snowballing into burnout. | ||
| Note | |
| I set a goal at the beginning of the year to increase my average amount of running per week from 4.5 hours in 2005 to 6.5 hours in 2006. So far, I'm averaging about 5.4 hours, so I have some ground to make up. However, I'm still building my training volume, and my training has so far been more structured and, I think, of a higher quality. Here are the numbers:
Jan: 7:35:36 Orienteering 9:28:31 Running - Trail / Grass 8:32:09 Running - Road / Track Feb: 0:51:57 Orienteering 2:28:02 Running - Trail / Grass 4:18:37 Running - Road / Track Totals: 8:27:33 Orienteering 11:56:33 Running - Trail / Grass 12:50:46 Running - Road / Track Prorated weekly volumes: 1:22:32 Orienteering 1:56:39 Running - Trail / Grass 2:05:28 Running - Road / Track ======= 5:24:39 Average running per week | ||
Sunday Feb 12 | ||
| Paddling / Rowing (kayaking) 29:45 [1] 2.2 mi (13:31 / mi) +0m 8:24 / km | |
| ahr:95 max:108 rhr:48 slept:8.7 | ||
| Paddled at night from Coyote Point to the East end of Burlingame Rec. Lagoon and back. There was a flood tide flow, so the paddle down the channel to the lagoon took 4.5 mintes, and the trip back took about 5.5 minutes. I took it easy and felt good, except for a little pain in my right shoulder early on. | ||
| Running - Trail / Grass (packed dirt / gravel) 56:45 [1] 6.1 mi (9:18 / mi) +0m 5:47 / km | |
| ahr:116 max:129 rhr:48 shoes: Brooks Trance 4 - 1 | ||
| Easy run along the Bayshore Trail, SE from Coyote Point and back under calm skies and moonlight. I took this run easy, my body felt good, and it was almost pure enjoyment, except for a little hunger (which I satisfyied with a gel back at the car and a big piece of cake when I got home). I did some strides during the run, and I've logged those separately. I had a bit of pain in my left, upper gastrocnemius muscle, where it connects behind the knee (felt like it was near the upper part of the back fo the knee), but it didn't bother me during the fast strides and eventually went away. | ||
| Running - Road / Track intervals (road) 3:00 [5] 0.65 mi (4:36 / mi) +0m 2:52 / km | |
| ahr:156 max:164 shoes: Brooks Trance 4 - 1 | ||
| 6 x 30 second accelerations, with 2.5 minutes jogging recovery between reps, during my easy run. My legs felt lethargic for the first couple, but then they warmed up to the speed and felt quite good. After the strides, I felt very bouncy and tuned-up, so while jogging and it took effort to continue with my low, efficient shuffle. | ||
Saturday Feb 11 | ||
| Running - Road / Track (some trail) 27:15 [2] 3.15 mi (8:39 / mi) +170m 4:36 / km | |
| ahr:143 max:159 rhr:44 slept:9.4 shoes: Brooks Trance 4 - 1 | ||
| Ran to Mills Canyon, around the canyon trail loop and back. I had a bit of tightness/pain in my calves when walking around the house a few hours before the run, but they didn't bother me during the run. I had a bit of tightness/pain in my right hamstring when running quickly downhill on the trail, but it didn't worsen or persist in other situations. | ||
| Cycling (mtb road) 37:45 [2] 8.3 mi (4:33 / mi) +175m 2:39 / km | |
| ahr:135 max:150 shoes: Nike ACG cycling shoes | ||
| Rode to the 3-mile mark on the Sawyer Camp Trail and back. I mostly took it sort of easy, but I worked up a bit of a burn in my legs going up some of the hills. | ||
Friday Feb 10 | ||
| Paddling / Rowing (kayaking) 47:35 [2] 3.76 mi (12:39 / mi) +0m 7:52 / km | |
| rhr:52 | ||
| Paddled from Coyote Point, into Burlingame Recreational Lagoon, through the lagoon to just past the road bridge, and back. There was an ebb tide flow--maybe 1.5 knots--coming out of the lagoon access channel. The lagoon itself probably wouldn't have been navigable an hour later. My right hand felt a bit tired and sore from the pressure of holding the paddle. | ||
Thursday Feb 9 | ||
| Running - Road / Track warm up/down (road, some trail) 36:07 [2] 4.26 mi (8:28 / mi) +140m 4:47 / km | |
| ahr:142 max:159 shoes: Brooks Trance 4 - 1 | ||
| Warm-up, recovery jogging, and warm-down for a short hill workout. | ||
| Running - Trail / Grass hills (trail) 1:36 [5] 0.34 mi (4:43 / mi) +18m 2:31 / km | |
| ahr:150 max:163 shoes: Brooks Trance 4 - 1 | ||
| 6 x 16 second hill runs at 90% speed. I felt sore, but not overly so. | ||
| Cycling (mtb road) 32:12 [2] 7.3 mi (4:23 / mi) +170m 2:33 / km | |
| ahr:134 max:156 shoes: Nike ACG cycling shoes | ||
| Rode to Jepson Laurel and back. Legs sore, tight and tired. | ||
| Running - Road / Track warm up/down (road) 3:00 [1] 0.3 mi (10:00 / mi) | |
| shoes: Brooks Trance 4 - 1 | ||
| Brief jog before Twin Peaks street orienteering. | ||
| Orienteering (street) 51:57 [2]* 5.28 mi (9:50 / mi) +280m 5:15 / km | |
| ahr:143 max:162 spiked:9/10c shoes: Brooks Trance 4 - 1 | ||
| Twin Peaks night street score orienteering, courtesy of Mark Prior. My legs were already quite tired, so I ran briskly when I could, but didn't push it. It was really fun.
Watch distance: ~4.8 mi. Map distance: 5.28 mi. | ||
Wednesday Feb 8 | ||
| Cycling (mtb road) 49:14 [2] 9.87 mi (4:59 / mi) +145m 2:58 / km | |
| ahr:120 max:147 shoes: Nike ACG cycling shoes | ||
| Biked with Terry, towing her on most of the flats and uphills. Went down the Sawyer Camp Trail to the 4-mile post and back. | ||
| Running - Road / Track (road) 32:12 [2] 3.85 mi (8:22 / mi) +93m 4:50 / km | |
| ahr:128 max:143 shoes: Brooks Trance 4 - 1 | ||
| A very late night run around the neighborhood, to Larkspur trailhead and back, via the top of Murchison, with an extra little out and back on a side street. Sore from yesterday (and the weekend, perhaps).
My watch measured 3.74 miles, but the distance on the map is 3.85 miles. I'm still getting used to how this watch measures. Once I collect a bit more data, I'll probably recalibrate the watch. So far, it seems to measure a bit short on average. | ||
Tuesday Feb 7 | ||
| Running - Road / Track (some trail & beach) 34:16 [2] 4.25 mi (8:04 / mi) +100m 4:40 / km | |
| ahr:149 max:171 shoes: Brooks Cascadia - 1 | ||
| Running to Pillar Point and back to watch the Maverick's surfing competition. My heart rate was high, maybe because of the warm weather. | ||
| Paddling / Rowing (kayaking) 31:19 [2] 2.56 mi (12:13 / mi) +0m 7:36 / km | |
| Paddling in Pillar Point Harbor, within the outer breakwater. | ||
| Running - Road / Track warm up/down 4:00 [2] 0.5 mi (7:59 / mi) | |
| shoes: Brooks Trance 4 - 1 | ||
| Short warm-up for De Anza track workout. | ||
| Running - Road / Track intervals (track) 6:05 [5] 1.24 mi (4:54 / mi) +0m 3:03 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| 10 x 200m repetitions, averaging perhaps 36.5 seconds. I felt pretty good, although I didn't feel like I could run a whole lot faster. Cruising at this speed felt pretty good, however. | ||
| Running - Road / Track (track) 19:00 [1] 1.24 mi (15:18 / mi) +0m 9:31 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Recovery walk/jog between 200m reps. | ||
| Running - Road / Track tempo (track) 7:32 [3] 1.25 mi (6:02 / mi) +0m 3:45 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| A 5-lap threshold run. My legs felt fairly tired after two laps. | ||
| Running - Road / Track warm up/down 12:30 [2] 1.3 mi (9:37 / mi) +10m 5:50 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Warm-down after track workout. | ||
Monday Feb 6 | ||
| Note | |
| rhr:46 slept:8.0 (rest day) | ||
| I feel somewhat sore and tight, but not too bad. What's up with the relatively low resting HR? | ||
Sunday Feb 5 | ||
| Note | |
| (rest day) | ||
| Somewhat sore today, but not too bad. My right ankle hurts a little bit from time to time. | ||
Saturday Feb 4 | ||
| Note | |
| slept:6.5 | ||
| A ligament, or something, below and just in front of the outside protuberance of my right ankle hurts today when I don't walk or jog with my foot carefully braced by my ankle muscles. I think I twinged it stepping out of bed yesterday morning, although I don't remember it bothering me during yesterday's jog.
I hope it doesn't preclude my doing much of the practice AR tonight. | ||
| Note | |
| slept:6.5 | ||
| BAAR Brawl:
0:29 bike to CP 1 0:35 transition 2:56 paddle (including about 22 min. stopped and 8 min. jogging) to CPs 2, 3 and 4 (same as 1) 0:24 transition 2:01 bike (including about 10 min. stopped) to CPs 5, 6 and 7 0:27 transition 1:35 run (including about 5 min. stopped) to (near) CP 22, then back to CP 7 0:17 transition 0:51 bike to start/finish I did a vastly shortened course, which was my plan to start with. I had a heavy pack (lots of extra batteries, first aid supplies, clothes, food and water, since I was traveling solo) but still felt fairly good climbing on the bike. My exercising heart rate dropped significantly late at night. | ||
| Cycling (mtb road) 28:33 [2]* 6.1 mi (4:40 / mi) +105m 2:46 / km | |
| ahr:145 max:167 shoes: Nike ACG cycling shoes | ||
| Biked from Sports Basement in the Presidio to Sea Trek in Sausalito. | ||
| Paddling / Rowing (kayaking, tandem) 2:25:47 [2]* 11.4 mi (12:47 / mi) | |
| ahr:121 max:149 | ||
| Paddling leg: From Sea Trek to Ayala Cove on Angel Island, then to park at Paradise Cove (North of Tiburon), and back to Sea Trek. Very fatigued for the last hour. My boat towed another boat for much of the way. | ||
| Cycling (mtb road, some dirt) 1:51:19 [2]* 16.0 mi (6:56 / mi) +685m 3:49 / km | |
| ahr:128 max:155 spiked:3/3c shoes: Nike ACG cycling shoes | ||
| Biked into Marin headlands. | ||
| Running - Trail / Grass (some road) 1:29:41 [2]* 7.6 mi (11:48 / mi) +410m 6:17 / km | |
| ahr:124 max:143 spiked:1/1c shoes: Brooks Cascadia - 1 | ||
| Ran a loop from Tennessee Valley up to the Miwok Trail, out and back on a ridge, and back via some roads. | ||
| Cycling (mtb road) 50:50 [1]* 10.0 mi (5:05 / mi) +135m 3:02 / km | |
| ahr:117 max:139 spiked:1/1c shoes: Nike ACG cycling shoes | ||
| Biked back to Sports Basement from Tennessee Valley trailhead. I felt somewhat fatigued but fairly good, all things considered. | ||
Friday Feb 3 | ||
| Running - Road / Track (street O) 40:40 [1]* 4.6 mi (8:51 / mi) +44m 5:20 / km | |
| ahr:121 max:145 spiked:7/7c shoes: Brooks Trance 4 - 1 | ||
| Millbrae Street Scramble vetting. My legs felt somewhat tired, and I took it easy.
My watch (with foot pod) measured this run to be 3.8 miles, whereas I measured it as 4.6 on the map. That's a pretty big difference; I wonder what caused the discrepancy. | ||
Thursday Feb 2 | ||
| Cycling (mtb road) 35:17 [1]* 6.1 mi (5:47 / mi) +210m 3:15 / km | |
| ahr:115 max:141 spiked:4/5c shoes: Nike ACG cycling shoes | ||
| Scramble vetting by bike. | ||
| Cycling (mtb road) 41:57 [1]* 9.5 mi (4:25 / mi) +75m 2:41 / km | |
| ahr:115 max:130 spiked:1/2c shoes: Nike ACG cycling shoes | ||
| More Millbrae Street Scramble vetting. | ||
| Cycling (mtb road) 15:00 [2]* 3.0 mi (4:59 / mi) +150m 2:41 / km | |
| ahr:133 max:139 shoes: Nike ACG cycling shoes | ||
| Somewhat harder riding during vetting. | ||
Wednesday Feb 1 | ||
| Paddling / Rowing (kayaking) 22:55 [2] 1.76 mi (13:02 / mi) +0m 8:06 / km | |
| ahr:123 max:140 rhr:57 slept:8.3 | ||
| Paddled from Coyote Point, making a clockwise triangle. I felt okay, but not super strong, like I have a few times recently. There was a bit of breeze and small waves, along with an intermittent drizzle. The logged distance is a guess.
My morning heart rate, taken at a few minutes before 8 a.m., was quite high, so I guess yesterday's threshold intervals were tiring--or I was dehydrated or ate something unusual, etc....who knows? | ||
| Running - Road / Track (road) 33:00 [1]* 3.0 mi (10:59 / mi) +135m 6:00 / km | |
| ahr:107 max:133 spiked:4/4c shoes: Brooks Trance 4 - 1 | ||
| Ran slowly around the streets, doing a bit of Street Scramble vetting. My calves, in particular, felt tired going up Murchison. | ||