Wednesday Feb 28 |
 | Orienteering 5:14 [2]*** 0.58 mi (9:02 / mi) +25m 4:57 / km | |
| slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Ran back to the car after working on the sprint course/map at Umstead. |
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| C • I am trying to send you an ema... 2 |
| Running - Trail / Grass (grass) 40:03 [2] 5.21 mi (7:41 / mi) +110m 4:29 / km | |
| ahr:146 max:161 shoes: Brooks Cascadia (lime green!) |
| Ran along the grassy margin of the highway, NW from the Hampton Inn and back. My left knee felt absolutely fine, although it had hurt a bit from time to time throughout the day. |
| |
| C • Knee 3 |
| Strength / Weights (body weight exercises) 7:40 [2] | |
| |
| Body weight exercises. I think I did: 2x 30 crunches, 2x 30 back, 2x 20 push-ups. |
Tuesday Feb 27 |
| Note | |
| slept:2.5 (rest day) |
| Traveling to Raleigh. |
Monday Feb 26 |
| Note | |
| rhr:47 slept:7.7 |
| RHR at ~8:30
I still have some small, itchy bumps on my legs, like a bit of PO rash or bug bites.
My L knee hurts again in the middle of the back, but I'm set on running today, anyway. Not training is driving me nuts! |
| Running - Road / Track (road) 1:04:50 [2] 8.0 mi (8:06 / mi) +180m 4:42 / km | |
| ahr:142 max:160 shoes: Brooks Trance 5 - 1 |
| So, I bit the bullet and went for a run. My left knee hurt for a few steps during the first minute of the run, then it mostly just felt really good to be running again. My calves got tired and a bit sore, maybe because my legs were fresh, so I was pushing off extra hard without trying, or maybe because my calves are a bit weak from the layoff.
Avg and max HRs are a guess, since I wasn't wearing my transmitter strap. |
Sunday Feb 25 |
| Calisthenics / Dance (DDR) 13:45 [1] | |
| slept:10.2 shoes: Brooks Trance 5 - 1 |
| Endless light mode with Terry.
My left knee hurts just a little today. I hope it's on the way to recovery. |
| Calisthenics / Dance (DDR) 12:00 [1] | |
| shoes: Salomon trail/AR shoes |
| Did some easy songs on beginner mode with Terry, so that we could notch some machine records and feel like we've made progress, which we have. I got some #1 machine records, some on songs we've probably never done before, but some others on regulars. I wonder if this is helping my map reading efficiency. I decided to give my knee another day of rest from real training, but I'll do something tomorrow. I'll be happy if the knee lets me race two days next weekend then get back into normal training. |
| Note | |
| |
| I have some little, itchy bumps on my legs today, like bug bites. Maybe I'm allergic to something I ate at the crab feed last night--not crab, I hope. I did eat a lot of it... |
| Calisthenics / Dance (DDR) 13:45 [1] | |
| |
| DDR with Terry. |
| Calisthenics / Dance (DDR) 13:00 [1] | |
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| DDR with Terry. |
Saturday Feb 24 |
| Calisthenics / Dance (DDR) 16:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| DDR at Emerald Hills O meet / social. |
| Running - Road / Track warm up/down 10:07 [2] 1.3 mi (7:46 / mi) +55m 4:16 / km | |
| max:168 shoes: Brooks Trance 5 - 1 |
| Brisk warm-up run before Emerald Hills street sprint orienteering. My left knee hurt a bit, but I was able to eliminate the pain by relaxing my stride and not going too fast on downhills. |
| Orienteering race (sprint) 18:11 [3]* 3.2 km (5:41 / km) +100m 4:55 / km | |
| spiked:12/12c shoes: Brooks Trance 5 - 1 |
| Emerald Hills sprint street orienteering. I felt okay and pushed pretty hard, except on the downhills, where I held back some to avoid overextending the injured tissues behind my left knee. The course was not particularly technically demanding, and I didn't make any errors. |
| Cycling (street O) 41:23 [2]* 8.0 mi (5:10 / mi) +250m 2:56 / km | |
| 15c shoes: Nike ACG cycling shoes |
| I did the Western Mass. rules score O on my bike, visiting 15 of the 22 controls. I think the route I chose was okay but had a little gratuitous climb. I spent a little over 5 minutes planning before starting to ride, so my official unofficial (because I was on bike) total time was 46:45. |
Friday Feb 23 |
| Calisthenics / Dance (DDR) 14:00 [1] | |
| |
| DDR with Terry. |
| Running - Road / Track (mostly road) 26:44 [2] 3.25 mi (8:14 / mi) +145m 4:29 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Ran out Sawyer Camp N. dirt extension, back down paved trail (taking side dirt trails) a little over 1/4 mile, and back home. |
| Calisthenics / Dance (DDR) 27:00 [1] | |
| |
| DDR with Terry. |
Thursday Feb 22 |
| Running - Road / Track 32:40 [2] 4.08 mi (8:01 / mi) | |
| shoes: Brooks Trance 5 - 1 |
| I think I ran, but all I have is an exercise session I don't remember on my watch. I forget what I did when I wait too long to dump my watch memory or log my training. |
Wednesday Feb 21 |
| Calisthenics / Dance (DDR) 9:00 [1] | |
| rhr:48 slept:8.1 |
| DDR versus with Terry.
RHR at ~9:15.
My L knee hurt a bit when I stretched during the night and hurts a bit this morning, too, mostly on the medial surface of the tibia (or whatever bone is just above it), where it hurt last night after the lateral ab raises. I also noticed some pain behind the knee when I was standing with knees somewhat bent and leaning forward with my hand on the table, which stretched my hamstring. |
| Cycling (mtb road) 18:50 [2] 3.82 mi (4:56 / mi) +100m 2:50 / km | |
| shoes: Nike ACG cycling shoes |
| Another baby ride, up Murchison and Valencia, North on Skyline, out the Sawyer Camp N. extension a couple hundred meters, and back. My left knee felt okay again, except when I rotated my leg outward at the hip, so that there was a lateral component of the force on my knee. The medial side continues to be very mildly inflammed, but riding didn't seem to affect it. |
| Calisthenics / Dance (DDR) 28:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| After dinner DDR endless versus with Terry. I got up to 136 combo at one point, then I noticed it and screwed up. |
Tuesday Feb 20 |
| Note | |
| rhr:48 slept:4.6 |
| Stayed up really late (went to bed after 6 a.m.), then slept until 11 ish. RHR was at about 11:20. |
| Cycling (mtb road) 25:40 [2] 4.23 mi (6:03 / mi) +165m 3:22 / km | |
| shoes: Nike ACG cycling shoes |
| Yay--training! A short bike ride down to the post office and back, with a detour to scout a Millbrae Street Scramble control location. I rode gently and only at about half strength in my left leg, so as not to strain my recovering knee tissues too much. |
| Running - Road / Track (road) 7:40 [2] 0.74 mi (10:21 / mi) +55m 5:14 / km | |
| shoes: Brooks Trance 5 - 1 |
| A little baby run to test my knee injury. My legs felt doughy and uncomfortable in places, as I shuffled along, being careful not to straighten my leg too quickly or completely. However, I had no twinges of pain. |
| Calisthenics / Dance (DDR) 21:20 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless mode, but skipped one of the harder songs, so as to avoid uncoordinated movement that would be more likely to result in muscle/joint strain. No pain in my knee, but my calves felt the burn from the stepping and jumping. |
| Strength / Weights (body weight exercises) 16:00 [2] | |
| |
| Upper body. 3 sets of: 30 abs and 30 back. 30, 25, 20 push-ups; 20 x (triceps) dips with feet on bed; 20 each side lateral ab raises. The last exercise hurt the medial side of my left knee some. Maybe it didn't like the lateral force of supporting my body weight. Too bad I aggravated it, but I'm glad to learn something about the injury. |
Monday Feb 19 |
| Note | |
| rhr:45 slept:8.1 (rest day) |
| RHR at about 8:20, a few minutes after waking. My left knee feels somewhat better--not that I've used it enough to tell if the injury has subsisded significantly. But it feels less sensitive to routine movements than it did over the last couple days. Maybe I'll try an easy, short workout today.
Okay, I didn't end up doing anything today, so I'll do my short, easy workout tomorrow. |
| |
| C • Sleep diet 6 |
Sunday Feb 18 |
| Note | |
| rhr:44 slept:8.2 (rest day) |
| RHR shortly after waking, at around 7:30. |
Saturday Feb 17 |
| Note | |
| slept:8.2 (injured) (rest day) |
| This morning in bed, a while after waking, I had a sudden burst of burning pain on the medial side of the joint surface, as if my tendon was inflammed where it met the bone. I must have unknowingly moved or bent my leg funny. The pain gradually went away over the next 10-15 minutes. This is a place that I've developed tendonitis (on both legs) during ultra running events in the past, e.g. 1999 Knee Knackering, and it hurt some when I lifted my leg in front of me in December (but was it my right, my left or both legs?), when Roger and I did some course scouting on skis and snowshoes for the 4th D AR winter course. |
Friday Feb 16 |
| Note | |
| slept:8.6 (injured) (rest day) |
| I'm taking a day off because of my L knee pain. 1st day of sleep diet. |
Thursday Feb 15 |
| Note | |
| rhr:51 slept:9.8 weight:168lbs |
| RHR upon waking at 10:07; weight after breakfast, clothed but not shod. I'm not sure why I slept so long or whether I'm really benefitting from that much sleep. Maybe it's time to go on a sleep diet. |
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| C • you need a sleep diet 5 |
| Running - Road / Track (road) 10:50 [1] 0.91 mi (11:54 / mi) +55m 6:14 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Started on a run, but there was a fair amount of pain behind my left knee, so I adjourned. I hate injuries! It's always hard to know how to handle them. Some go away by themselves, and others need time off. This one seems like the latter type, but how much rest should I take? Argh! |
| Calisthenics / Dance (DDR) 3:00 [1] | |
| |
| Did a song to demo the game to Nick (Terry's brother) and Deena, then did one more afterward. Then I stopped, because my knee hurt a bit. |
Wednesday Feb 14 |
| Running - Road / Track (bit of trail, too) 19:00 [2] 2.28 mi (8:20 / mi) +105m 4:32 / km | |
| slept:8.0 shoes: Brooks Cascadia (lime green!) |
| Run to Mills Canyon, a bit of the way down the trail, and back. |
| Cycling (mtb road) 1:00:49 [2] 15.31 mi (3:58 / mi) +210m 2:22 / km | |
| shoes: Nike ACG cycling shoes |
| Rode up Murchison, down the Sawyer Camp Trail to the end, and about 1/2 mile beyond, then back via the same route. My legs felt sort of tired, especially compared to how they felt on yesterday's run, but they felt somewhat better toward the end of the ride. I pushed sort of hard going back up the hill on the Sawyer Camp, with 4:24 and 5:16 for the last two miles (+120 and +180 feet). |
| Running - Trail / Grass (and some road) 34:39 [2] 4.33 mi (7:59 / mi) +5m 4:57 / km | |
| shoes: Brooks Trance 5 - 1 |
| 10 min. very easy wm-up before and 24:39 wm-dn after threshold intervals. I tried to do some backwards running (as a strength exercise) during the warm-down, but it hurt my left knee quite a bit, so I stopped after a few steps.
|
| Running - Road / Track tempo (track) 29:23 [3] 5.0 mi (5:52 / mi) +0m 3:39 / km | |
| shoes: Brooks Trance 5 - 1 |
| I ran 5 x 1 mile threshold intervals, with 1 minute rest in between reps. I was aiming for 88 second laps, and it felt pretty easy to run this pace, although I did get just a bit tired starting on the last half of the second or third ones. On the fourth rep, I tried tensing my abdominal muscles and rotating my lower pelvis forward. This made the running feel significantly easier, although I could feel a bit of pull on my hip flexors. It occured to me that this was not a controlled experiment, because the position of my pelvis was not the only thing that changed when I tensed my abs. This also produced less side-to-side rocking of my pelvis, which provided a firmer platform for my leg to push against and probably facilitated a more efficient energy transfer. This is speculation, though. It's hard to fully grasp the biomechanics.
Anyway, tensing my abs was hard work, and I slacked off a bit and had to make a conscious effort to hold the form on the end of the fourth mile and during the fifth one. Perhaps this is something I should work on--both strengthening my abs and practicing running with my pelvis tucked under, rather than arching my lower back as much as I usually do.
My left knee hurt from time to time, but it seemed running-form-dependent. As long as I avoided holding my lower leg up, it seemed not to hurt. This was hard to precisely control, though, because the running motion is so complex and mostly under little conscious control.
Times: 5:53.1, 5:52.2, 5:51.9, 5:52.6, 5:52.8 I took my HR, starting a few seconds after finishing each one, and I counted around 160 bpm, so I guess that I was probably hitting upper 160s during the mile reps. |
| Strength / Weights (body weight exercises) 5:00 [2] | |
| |
| Did 10 one-legged squats on each leg, but I stopped at this number, because it was hurting my knees and lower legs. I then did 20 x each side pelvis raises (standing on one foot on a ledge and lifting my other foot a few inches by rocking my pelvis to the side) and 20 x both-legged calf raises and dips (so that my heels were lowered to below the level of my forefeet). |
Tuesday Feb 13 |
| Running - Road / Track (some trail, too) 57:30 [2]* 7.19 mi (7:59 / mi) +300m 4:24 / km | |
| 3c slept:9.3 shoes: Brooks Trance 5 - 1 |
| Ran around Millbrae scouting the course for the Millbrae Street Scramble. The run was in segments, as I stopped a few times for several minutes to scout control locations and note map corrections. My legs felt zippy, with a long, easy stride, and I did some light fartlek, which quickly tired me out, since I don't have good anaerobic capacity yet. |
| Strength / Weights (body weight exercises) 15:00 [2] | |
| |
| Core and upper body:
3 x 20 crunches (various styles), 3 x 20 push-ups, 3 x 20 back raises (various styles), 2 x 20 shoulder raises (1st lateral, then rear deltoid/triceps). |
Monday Feb 12 |
| Note | |
| rhr:50 slept:9.4 weight:165lbs (rest day) |
| RHR at 9:10 a.m., shortly after waking. Weight in a.m. with clothes but no shoes and after drinking some but eating only a spoonful of peanut butter.
When I'm in a light sleeping period during the night and wake up to change positions, I often stretch and flex my leg muscles, and this can aggravate injuries, such as the one behind my left knee (or the one in the front of my left knee before that). At least my knee wasn't too sore this morning. |
Sunday Feb 11 |
| Note | |
| rhr:42 slept:7.8 |
| RHR at 7:56 a.m. |
| Cycling (mtb road) 1:19:36 [2] 19.63 mi (4:03 / mi) +430m 2:22 / km | |
| shoes: Nike ACG cycling shoes |
| Rode up Murchison, down Sawyer Camp, on S to Canada Rd, out a few minutes, then back via a detour out and back on Bunker Hill, then N on Skyline. My legs felt good this evening. |
| Running - Road / Track (some trail, too) 31:44 [2] 4.23 mi (7:30 / mi) +120m 4:17 / km | |
| shoes: Brooks Trance 5 - 1 |
| Up Murchison then to Sawyer Camp N. extension, out a bit, and back home the same way. My legs felt good, and the run felt easy. I kept it short, because I was worried about the pain behind my left knee getting worse. It twinged a few times during the run, but didn't generally get inflammed. It seemed to hurt when I held my leg suspended in the air in front of me too long before letting my foot plop down on the ground. If I was really careful to relax my stride and let my leg flop down in front of / under me, then the pain went away. => I still need to measure the distance of this run; logged 7:30 pace is a guess. |
Saturday Feb 10 |
| Note | |
| rhr:52 slept:6.3 (rest day) |
| I talked myself out of training today (bike ride), because my left knee could probably use another day off.... Okay, the real reason is that it's wet and dark, and I'm tired and don't feel like putting my raingear on and getting on my bike. Besides, it's an easy week.
I abstained from DDR because of the left knee. I think maybe it's that little spaghetti-strand muscle behind the knee that doesn't do anything but really hurts when it get's pulled. |
Friday Feb 9 |
| Calisthenics / Dance (DDR) 29:00 [1] | |
| slept:8.8 shoes: Brooks Trance 5 - 1 |
| Still improving. I managed something like a 94 combo (in baby difficulty mode). |
| Calisthenics / Dance (DDR) 41:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Evening session: endless versus with Terry, as usual. |
| Running - Road / Track (road) 36:21 [2] 4.57 mi (7:57 / mi) +115m 4:35 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, and out Skyline to the Sawyer Camp N. extension, then out about 7 minutes and back. I started out very slowly, because behind my left knee (upper gastroc./lower hams.) hurt a fair amount for the first 3-4 minutes, then it settled down but still felt uncomfortable for 25-30 minutes of the run. My right hamstring didn't hurt as much, but it bothered me to start with, then ached dully for the whole run, like a muscle that has been overworked--wierd! My legs generally felt a bit tired. Could it be the DDR?
My legs felt like going fast, and I was hoping to run some sprints, but that was clearly not a good idea, so I just did some very light fartlek, letting my stride briefly roll a bit faster when I felt like it. I also decided to do a single threshold run (logged separately) on the way back uphill from Larkspur to Hillcrest, and it felt pretty good. Oddly, my pains seemed to subside a bit during the faster running. |
| Running - Road / Track tempo (road) 3:54 [3] 0.6 mi (6:29 / mi) +25m 3:34 / km | |
| shoes: Brooks Trance 5 - 1 |
| Harder running from Larkspur to Hillcrest. |
| Strength / Weights (body weight exercises) 11:30 [2] | |
| shoes: Brooks Trance 5 - 1 |
| 3 x 10 one-legged squats, each leg (bending legs to 75-95 degrees); started a 4th set, but stopped because my left knee hurt (in front under the kneecap)
2 x 20 push-ups, 2 x 20 rotating crunches (held 2-3 sec. each), 2 x 20 rotating back raises |
Thursday Feb 8 |
| Running - Trail / Grass (some road, too) 47:00 [2] 5.9 mi (7:57 / mi) +280m 4:19 / km | |
| ahr:142 max:155 slept:8.3 shoes: Brooks Cascadia (lime green!) |
| Ran out and back on Sawyer Camp N. extension dirt trail, then to Mills Canyon and for a lap around the trail there then home. If I were Swisscheese (and of course I aspire to be him ;-), I would log it as 50% trails / 50% roads. My left lower hamstring tendons continue to hurt a little at the beginning of workouts, but they felt fine after 8-10 minutes. Toward the end of the run, my legs were pretty zippy on downhills and even flats.
The average and max HR numbers are a guess, because I didn't wear my transmitter strap. |
| Calisthenics / Dance (DDR) 40:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless mode versus with Terry. We cycled through all 22 songs we have and hit a few re-runs. I've got a long way to go, but I'm getting so much better! |
| Note | |
| |
| uvwxxx. I resisted no temptations. It was a good day. |
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| C • uvwxxx 2 |
Wednesday Feb 7 |
| Running - Road / Track warm up/down (road) 56:53 [2] 7.13 mi (7:57 / mi) +140m 4:40 / km | |
| ahr:137 slept:8.7 shoes: Brooks Trance 5 - 1 |
| Run down the Sawyer Camp Trail to the 3.5 mile mark and back. I did 6x 35 stride fast surges (logged separately), and I had planned to do 3x 1 mile threshold runs on the way back, but ended up just doing ~1k (logged separately), walking for a few minutes, then jogging the rest of the way home. On the first threshold run, I had what seemed at the time like irregular heart rhythm, but I now think it was actually a combination of stomach gas/discomfort (due to no breakfast before running) and the beginning of the end of my HR transmitter strap batteries. 25 min. wm-up (at ~6:50/mile avg) before fast strides, jogging recoveries between fast runs, and ~25 min. wm-dn (at ~8:40/mile avg) after my workout. |
| Running - Road / Track intervals (road) 2:00 [5] 0.48 mi (4:09 / mi) +4m 2:32 / km | |
| shoes: Brooks Trance 5 - 1 |
| 6x 35 strides fast, starting every 1.5 minutes. The runs felt fairly good, but there was a hint of pain during one or two of the reps on my left knee, where it hurt a couple weeks ago. |
| Running - Road / Track tempo (road) 3:42 [3] 0.62 mi (5:57 / mi) +6m 3:36 / km | |
| shoes: Brooks Trance 5 - 1 |
| 1 mile threshold run, cut short at 1 km. My legs felt fine running this pace. |
| Calisthenics / Dance (DDR) 20:15 [1] | |
| shoes: Salomon trail/AR shoes |
| Couples with Terry. |
| Cycling (mtb road) 30:50 [1] 6.37 mi (4:49 / mi) +135m 2:49 / km | |
| shoes: Nike ACG cycling shoes |
| Evening ride out Skyline, then the Sawyer Camp N. extension to the parking/entrance area and back. My right hamstring and the connective tissues behind my left knee hurt some. I was dressed in rain gear, but the rain held off, so I was a bit too warm. |
Tuesday Feb 6 |
| Calisthenics / Dance (DDR) 27:00 [1] | |
| ahr:96 max:126 |
| Some DDR with Terry. Last week's training must be paying off, because I was a bit better than before. I'm still having trouble hitting the sweet spot on the pad, so I'm getting misses when I do the steps too sloppily. |
| Running - Trail / Grass (some road, too) 40:12 [2] 4.6 mi (8:44 / mi) +280m 4:34 / km | |
| ahr:142 max:157 rhr:45 slept:8.8 shoes: Brooks Trance 5 - 1 |
| Run to Mills Canyon, two laps of the main canyon trail, and home. The main trail has been re-routed near the bottom, to go up around a landslide. It adds maybe 15m climb to the loop. The run felt okay, but my upper calves and/or lower hamstrings were somewhat stiff and sore in the beginning.
My morning HR continued to drop. |
| Calisthenics / Dance (DDR) 15:00 [1] | |
| max:117 shoes: Brooks Trance 5 - 1 |
| Tried continuous light mode. Some of the songs were not light and were over my head, but it was fun to try some new stuff. I had a some trouble concentrating for most of the time, maybe because it's late in the evening, and maybe because I was doing some cartography (which is mentally tiring) earlier. It occured to me that DDR is a bit like orienteering in that it is beneficial to look a bit ahead (but not so far ahead that you get distracted from what you're doing right now and make a mistake). |
Monday Feb 5 |
| Note | |
| rhr:50 slept:8.4 weight:166lbs (rest day) |
| Planned rest day. My calves are sore today, especially my left, upper gastroc. I did a lot this week, but I'm still looking forward to training again tomorrow--nice! My morning heart rate was in the mid-to-upper 50s last week; maybe today's drop is due to coming down from altitude (~7000 feet). Weight is with clothes on but no shoes. |
Sunday Feb 4 |
| X-C Skiing warm up/down (skating) 7:00 [2] 1.17 km (5:59 / km) +35m 5:12 / km | |
| slept:7.8 |
| Some warm-up skiing before U.S. Short Course Ski-O Champs at Tahoe XC area (aka Burton Creek). |
| X-C Skiing race (ski-O, skating) 1:08:23 [2]** 12 km (5:42 / km) +165m 5:20 / km | |
| ahr:144 max:163 12c |
| U.S. Short Course Ski-O Champs at Tahoe XC. I made several big mistakes (including going from control 5 to 10 to 11 before realizing I had short circuited the course) and felt tired on skis. |
| X-C Skiing (skating) 10:00 [2] 1.43 km (7:00 / km) +25m 6:26 / km | |
| ahr:133 max:147 |
| Testing WeGo towing on skis with Terry. Both the Standard and Race towline models worked well with a segment of cord to extend them to a comfortable distance. |
| Running - Road / Track (road) 36:00 [2] 4.5 mi (7:59 / mi) +105m 4:38 / km | |
| ahr:138 max:151 shoes: Brooks Cascadia (lime green!) |
| Ran from Tahoe XC down the hill to near the lake and back up. Some of the path I ran along had compact snow and ice, but it didn't impede me significantly. My legs felt pretty sluggish. |
| Running - Road / Track (road) 1:05:33 [2] 8.78 mi (7:27 / mi) +160m 4:23 / km | |
| ahr:137 shoes: Brooks Trance 5 - 1 |
| Ran down to Bayshore, South to the Sheraton Hotel, and back home, including 6 x 50 strides (~30 sec. each, logged separately) w/ 2 minutes rest in between. I felt a bit stiff in the legs starting out, but then felt good once I warmed up. My legs tired toward the end, and the last 20 minutes or so felt tough, especially in my left quadriceps. I ran out in 32 minutes (including 5 of the 6 surges) and back (including up the hill) in 36.5. |
| Running - Road / Track intervals (road) 3:04 [4] 0.61 mi (5:00 / mi) +0m 3:07 / km | |
| ahr:151 max:156 shoes: Brooks Trance 5 - 1 |
| 6 x 50-stride surges, at a fast-but comfortable pace, with 2 minutes rest between surges. I started the workout after 20:30 of warm-up running, and I had about 35 minutes of warm-down running afterward. The surges felt pretty good, although a bit tougher due to fatigue on the last couple.
Times: 30.5, 30.8, 30.4, 30.9, 30.9, 30.6 |
| |
|
Blue - Splits |
Saturday Feb 3 |
| X-C Skiing warm up/down (skating) 11:00 [2] 2.2 km (5:00 / km) +17m 4:49 / km | |
| ahr:129 max:147 slept:8.3 |
| Warm-up skate skiing before U.S. Long Course Ski-O Champs at Tahoe Donner. |
| X-C Skiing race (ski-O, skating) 1:03:09 [2]* 13.5 km (4:41 / km) +230m 4:19 / km | |
| ahr:151 15c |
| U.S. Long Course Ski-O Champs at Tahoe Donner. I pushed fairly hard and had a pretty good race, save for a few small poor route choices and trying to skate up the steepest part of the big climb leg instead of taking off my skis and running. Some of the run was hard, and I've logged that separately. |
| X-C Skiing race (ski-O, skating) 24:00 [3]* 4 km (6:00 / km) +210m 4:45 / km | |
| ahr:165 max:169 |
| Harder skiing during Long Course Ski-O Champs. |
Friday Feb 2 |
| Running - Road / Track (road) 25:12 [2] 3.37 mi (7:29 / mi) +60m 4:24 / km | |
| ahr:137 max:152 slept:8.6 shoes: Brooks Cascadia (lime green!) |
| Evening run to Royal Gorge and back, plus a few extra blocks down to the lake and back. |
Thursday Feb 1 |
| X-C Skiing warm up/down (skating) 24:00 [2] 4 km (6:00 / km) +35m 5:45 / km | |
| slept:9.5 |
| Practicing skate skiing before ski-O at Auburn Ski Club trails. I was a bit fawn-like at first, but I sort of got the hang of it after a while. |
| X-C Skiing (ski-O, skating) 1:23:50 [2]* 12.2 km (6:52 / km) +320m 6:04 / km | |
| ahr:141 max:162 20c |
| Ski-O at Auburn Ski Club trails. The hilly terrain and complex trail network were challenging and fun, respectively. It was exhausting to skate for so long, with so many hills, and my form was pretty ragged by the end. I mistakenly went to control 11 before going to control 1 (the course layout on the small map was complicated) and took a few stupid bushwhacking routes, but otherwise I orienteered okay. Ken Walker, Sr. was kind enough to loan me his extra ski boots for this and the rest of the week's events. |
| Running - Road / Track (road) 36:09 [2] 4.38 mi (8:15 / mi) +75m 4:52 / km | |
| ahr:136 max:146 shoes: Brooks Cascadia (lime green!) |
| Ran easy in the vicinity of Boreal Ridge, then around the neighborhood at Serene Lakes. |
| Strength / Weights (body weight exercises) 7:00 [1] | |
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| A couple sets of crunches, push-ups and back raises. |