Saturday Feb 28 |
 | Cycling (mtb on road) 24:38 [2] 6.75 mi (3:38 / mi) +50m 2:13 / km | |
| ahr:133 max:148 |
| Sawyer Camp, North to South |
| Roller-skating (inline) 49:30 [1] 6.65 mi (7:27 / mi) +30m 4:34 / km | |
| ahr:115 |
| Skated towing Terry from the South end of the Sawyer Camp Trail to Jepson Laurel and back. |
Friday Feb 27 |
| Running - Road / Track (some trail) 17:30 [2] 2.12 mi (8:15 / mi) +100m 4:28 / km | |
| ahr:147 max:157 |
| Ran carrying my skates to the Sawyer Camp trailhead, then North to where the pavement starts, from which point I skated. Put my shoes back on near the trailhead and ran home. |
| Roller-skating (inline) 27:00 [2] 4.7 mi (5:44 / mi) +50m 3:27 / km | |
| ahr:147 max:157 |
| Skating on the North extension of the Sawyer Camp Trail and on Skyline Blvd. The hills and few patches of wet pavement were tough. |
Tuesday Feb 24 |
| Orienteering (rogaining) 6:55:00 [1] 26 km (15:58 / km) +1600m 12:12 / km | |
| ahr:111 max:150 |
| Rogaine training at Henry Coe State Park with Vladimir. It was slower going than we thought it would be, but we managed to eventually get to the points I had circled (at least to the ones we tried for). There was a fierce wind, and it began intermittently sideways raining on us at 5 AM, settling into a steady rain by a couple hours later. |
Monday Feb 23 |
| Paddling / Rowing (paddling--machine) 50:00 [1] | |
| ahr:101 max:117 slept:10.0 |
| I picked up a simple rowing machine (the kind with pneumatic pistons) that someone was getting rid of, and I used it one arm at a time, paddling style. I watched TV while exercising, which was more fun than I thought it would be, probably because I've been watching little TV lately. |
Sunday Feb 22 |
| Running - Road / Track (road) 8:33 [3] 1.36 mi (6:16 / mi) +32m 3:38 / km | |
| ahr:152 max:165 |
| Warm-up for orienteering at Pt. Pinole. I felt okay, with no major aches or pains, but my legs felt sort of sluggish--I had to push just to run a moderate pace. |
| Orienteering (race) 31:13 [4] 6.1 km (5:07 / km) +95m 4:45 / km | |
| ahr:169 max:175 |
| BAOC Sprint Championships at Pt. Pinole. I had pretty good runs, with just a little lost time (15-30 sec. per run) in each of the prologue (14:19) and the chase (16:54). I won, less than half a minute over Syd Reader. Vlad was third and Wyatt fourth. |
Saturday Feb 21 |
| Cycling (mtb on road) 40:45 [2] 9.0 mi (4:31 / mi) +200m 2:38 / km | |
| ahr:117 max:134 slept:7.0 |
| Easy bike ride part way down the Sawyer Camp Trail and back. It felt nice, but probably mostly because it was easy. When I poked my calf muscles, they hurt. |
Friday Feb 20 |
| Running - Road / Track (some grass & path) 2:05:30 [2] 16.6 mi (7:33 / mi) +330m 4:25 / km | |
| ahr:148 max:156 |
| Ran to Sawyer Camp North trailhead, North to the fence across the trail, South to the South end of the Sawyer Camp Trail, then North to the dam, where I stopped running because my left calf was in some pain from running up the hill.
I felt somewhat tired and tight at the start of the run. I felt really good from about 1 hour to 1:30, after which my legs fairly quickly tightened
and became somewhat sore. My pulse went from 147ish to 153ish at about the same speed.
I saw the Stanford women's team, and they were moving quickly. |
| Walking 13:00 [1] 0.86 mi (15:07 / mi) +45m 8:05 / km | |
| ahr:120 rhr:40 |
| Walked from the dam along the Sawyer Camp Trail to the trailhead. |
Thursday Feb 19 |
| Paddling / Rowing (kayaking) 1:25:00 [1] 7.5 km (11:20 / km) | |
| ahr:108 max:134 slept:9.5 |
| Paddled on Lake Merced with Terry. There were lots of high school crew teams there, going several times faster than we. It was much less blustery than it was on Monday. |
Wednesday Feb 18 |
| Cycling (mtb road/grass) 46:00 [2] 6.0 mi (7:40 / mi) +245m 4:14 / km | |
| ahr:128 max:149 |
| Rode to Spur Property, then did three laps, two of which included a trip across the street to the creek trail (out and back ~50 meters) and the little park next to it. My legs were tired. My heart rate was mostly 130-140, but it was low going down the hill and at the beginning. |
Tuesday Feb 17 |
| Cycling (mtb road/single-track) 1:53:42 [2] 22.5 mi (5:02 / mi) +580m 2:54 / km | |
| ahr:139 max:155 slept:8.7 |
| 2:13:42 ride down the Sawyer Camp Trail => Skyline Blvd. => Lower Crystal Springs Trail => Edgewood Road, then back. There was a howling wind and sideways rain for most of the ride. I felt pretty good once I got warmed up. My gluteus was fine during the ride, although I had felt it earlier in the day, when I lifted my left leg and or bent far forward.
Some of this ride was harder, and I've logged it separately. |
| Running - Road / Track (road) 1:03:00 [2] 7.88 mi (7:59 / mi) +200m 4:36 / km | |
| ahr:138 max:153 |
| Ran down Murchison and Millbrae Aves, down to the shoreline, then back across 101 on Broadway, up the hill on ??? and back home via Skyline, Trousdale and Murchison. I felt sort of creaky and fatigued after about halfway through the run, so I think I'm not fully recovering on my easy days/weeks and am accumulating some training fatigue. I'll have to monitor this. |
| Running - Road / Track (road) 2:00 [5] 0.42 mi (4:46 / mi) +15m 2:40 / km | |
| ahr:150 max:160 |
| Did 4 x 30 second strides during my hour run. I felt sluggish: weak and slow to turn over my legs. I had some pain in my left soleus on the fourth repetition, and it stayed with me for most of the rest of the run (mostly uphill). |
| Cycling (mtb single-track) 20:00 [3] 4.0 mi (4:59 / mi) +150m 2:47 / km | |
| ahr:158 max:161 |
| Harder part of today's ride. |
Monday Feb 16 |
| Paddling / Rowing (kayaking) 49:00 [2] 4.66 km (10:31 / km) | |
| ahr:124 max:139 |
| Took the inflatable canoe to Lake Merced. It was a blustery, drizzly day, and I had a strong tailwind on the way out (North 18:50). A strong puff of wind almost shipwrecked me on the way back (30:10), after which I ferried over to the rowing dock to calm down, then made a break for the sheltered (West) side of the lake for the return trip. |
Sunday Feb 15 |
| Orienteering (control hanging/pick-up) 19:50 [2] 2 km (9:55 / km) +130m 7:29 / km | |
| ahr:126 max:153 |
| Placed markers for short practice course at Joaquin Miller Park (11:25, 121 HR avg.), then picked them up later (8:25, 132 HR avg.) |
| Orienteering (walking training) 15:00 [1] 1.25 km (12:00 / km) | |
| ahr:100 |
| Brisk walking with students in Orienteering IIb at Joaquin Miller Park. |
Saturday Feb 14 |
| Cycling (single track mtb) 1:50:00 [2] 12.3 mi (8:55 / mi) +680m 4:45 / km | |
| ahr:140 max:165 |
| From Skeggs Point, I rode a couple loops of mostly single track trails at El Corte de Madera. This was a transformative ride in terms of my comfort on the bike. I went from being pretty nervous and uncomfortable on mildly rough trails to being fairly comfortable. The bike really sticks to the ground, even tracking straight while steering down steep, bumpy slopes with both brakes on hard. Still, there was a lot of walking the bike over rough sections and up and down steep slopes.
I felt lethargic and uninspired after the first loop and didn't feel like doing another one, but I did it anyway, because I wanted to train longer. My second loop was really fun. My gluteus hurt a bit from time to time but didn't worsen. My average heart rate is just a guess, because I accidentally wiped out my session.
Loop 1 (5.2 miles in 41 minutes): Skeggs Point parking area => trailhead => El Corte de Madera Creek Trail => Resolution Trail => Fir Trail => trailhead.
Loop 2 (7.1 in 1:09): trailhead => Fir Trail (out and back to Tafoni Trail) => Manzanita Trail (nice to go down!) => Timberview Trail => Crosscut Trail => Gordon Mill Trail => Spring Board and/or Steam Donkey out and backs => Gordon Mill up to CM03 trailhead => Sierra Morena Trail => Fir Trail => trailhead (CM01) => parking lot. |
Friday Feb 13 |
| Running - Trail / Grass (trail) 30:00 [1] 2.75 mi (10:55 / mi) +100m 6:05 / km | |
| ahr:119 |
| Ran around UC Santa Cruz campus trails with Terry and Anneliese. It was really beautiful, and it would be a sweet training venue. I should have gone to school at UCSC, not UW!
My gluteus felt slightly tender before the run, but it didn't bother me during the run. |
| Running - Trail / Grass (trail) 4:00 [3] 0.5 mi (7:59 / mi) +50m 3:47 / km | |
| ahr:152 max:160 |
| Towed Anneliese and Terry up a hill. I didn't tow for most of the run, because I didn't want to put too much strain on my gluteus. |
Thursday Feb 12 |
| Running - Terrain (stream crossing) 10:00 [3] 1.1 mi (9:05 / mi) +120m 4:13 / km | |
| (injured) |
| Running across a stream repeatedly for a photo shoot (for an O' article). My left gluteus didn't hurt at first, but it began hurting after a few minutes of leaping. With repeated activity, it didn't seem to get any worse--better, if anything. |
| Running - Trail / Grass (trail) 20:00 [2] 2.5 mi (7:59 / mi) +20m 4:51 / km | |
| |
| Running on trails for photo shoot. |
Tuesday Feb 10 |
| Running - Road / Track (road) 31:10 [2] 3.47 mi (8:59 / mi) | |
| ahr:140 max:150 |
| Ran around Foster City towing Terry. My legs felt a bit tired and stale, especially at first. My heart rate seemed a bit elevated for the effort at the end, so I'm probably still tired from Saturday. For once, Terry's heart rate was consistently (5-15 beats per minute) lower than mine while I towed her. It was 8 or 9 bpm lower a few times that we compared toward the end of the run, and I'm guessing that was typical. |
| Paddling / Rowing (kayaking) 1:16:20 [1] 6.92 km (11:02 / km) | |
| ahr:98 max:118 slept:8.0 |
| Paddled around Foster City with Terry riding along. Since it was Foster City (sheltered lagoon/canal system) and a calm day, the water was pretty flat, and we were able to make decent time. We discussed work issues, and Terry took notes while we went. Toward the end, I had a hard time keeping the boat from skidding/steering to the right, which was frustrating. |
| Running - Road / Track 7:25 [2] 0.97 mi (7:38 / mi) | |
| ahr:129 |
| Warm up for long intervals at De Anza. My gluteus and soleus muscles felt tight and sore, so I did a bit of stretching. |
| Running - Road / Track (track) 4:42 [3] 0.75 mi (6:16 / mi) | |
| ahr:153 max:160 (injured) |
| Was planning to run 4 x 2 miles @ 6:00-6:10 mile pace, but I felt a pain in my left gluteus after about 700 meters. I tried to modify my stride, and it didn't go away, so I quit at 1207m (0.75 miles).
I sat down and stretched and massaged the muscle, but it didn't feel better, so I called it a night for the workout. It was too ambitious to try to do anything but easy exercise three days after such a hard run on Saturday. I hope my gluteus strain heals in time for me to run Thursday or at least shadow my students on Sunday. |
Monday Feb 9 |
| Cycling (Mt. biking on road) 53:30 [2] 13.5 mi (3:58 / mi) +260m 2:19 / km | |
| ahr:132 max:150 slept:8.3 |
| I rode to the end of the Sawyer Camp Trail and back. My quads protested when I pushed the intensity above about 145 heart rate, so I mostly kept it in the 130s. It was a bright, sunny day, and I got warm in long pants and a t-shirt. |
Sunday Feb 8 |
| Note | |
| |
| I'm really sore today. It's painful to lift my legs or to squat. My left, soleus muscle is particularly sore. I could almost walk normally by evening. |
Saturday Feb 7 |
| Running - Road / Track (road) 7:00 [2] 0.94 mi (7:27 / mi) +50m 3:58 / km | |
| ahr:152 |
| Warm up for Purisima Creek 33k. I felt sort of clunky and uncomfortable during my warm up. |
| Running - Trail / Grass (trail) 2:18:52 [2] 28.7 km (4:50 / km) +950m 4:09 / km | |
| ahr:155 max:165 slept:6.4 |
| Ran Purisima Creek Redwoods 33 km. My heart rate was 160-164 for much of the first 30-45 minutes (logged separately), probably in part because I had a stomach full of breakfast, water, and Gookinaid that I was processing. Starting about 5 minutes into the race, I experienced a burning feeling in my calves and quads; that was unexpected, and my legs were sensitive to the onset of a burning, fatigued feeling throughout the race, at least on the uphills. I did the run on two gels (at about 1:30 and 2:10), and a few bottles of water. There were three refreshment stops on the route, and the weather was cool (and sunny), so one bottle worked fine. Also, I had tanked up on 1 liter of Gookinaid right before the start. I felt good for about 2 hours, then I started to feel significantly fatigued going up the last (large) hill. At about 50 minutes, I moved from 5th place to 4th; at about 1:45-1:50 I moved into 3rd; and at 2:18 I moved into 2nd, where I finished about 15 minutes out of first and with a couple minutes cushion behind.
My distance splits: ~42:00 at 7.1 km, 1:30:30 at 16.7 km, 2:19:30 at 26.3 km, and 2:48:52 at 33.3 km.
Total aid station time: ~1:30; time to stop and pee after first 30 minutes: ~0:30
My heart rate splits: UP: 5:12 164, 12:20 162, 16:19 162, 21:11 162, 26:03 158, 30:04 161, 37:47 157, 40:53 156, DOWN: 45:26 159, 50:47 158, 55:18 152, UP: 1:00:09 158, 1:05:00 159, 1:10:02 159, 1:15:00 158, 1:20:00 155, 1:25:10 157, 1:30:32 151, DOWN: 1:35:35 160, 1:40:08 160, 1:46:27 157, 1:50:02 155, 1:56:15 158, UP: 2:00:01 158, 2:05:07 152, 2:10:07 154, 2:15:00 156, 2:20:02 151, DOWN: 2:25:32 155, 2:30:33 152, 2:38:53 153, 2:41:37 154, 2:45:19 152, 2:48:52 160. |
| Running - Trail / Grass (trail) 30:00 [3] 4.6 km (6:31 / km) +350m 4:43 / km | |
| ahr:160 max:164 |
| Harder part during hill climb at beginning of Purisima Creek 33k. |
Friday Feb 6 |
| Running - Road / Track (some trail) 36:26 [2] 5.24 mi (6:56 / mi) +200m 3:52 / km | |
| ahr:150 max:156 slept:8.3 |
| Right before bed, I ran to the Sawyer Camp Trailhead, ran North until the trail over the broad hilltop next to the powerpole (and the point of land that juts South into the lake), then ran home. out in 18:30 and back in 17:56. I had a little quad burn at around 20-25 minutes. |
Wednesday Feb 4 |
| Cycling (Mt. biking on road) 22:10 [2] 6.25 mi (3:32 / mi) +8m 2:12 / km | |
| ahr:145 max:160 |
| Rode to the beach West of Coyote Point with the Challenger K-2 on my back. |
| Paddling / Rowing (kayaking) 58:37 [1] 5 km (11:43 / km) | |
| ahr:106 max:120 |
| The Bay was pretty calm (and the sun was mostly out), so I paddled from the beach West of Coyote Point, almost to the approach lights at SFO, where I hung out for a few minutes and watched the planes come in just over my head before paddling back in. My right deltoid burned from fatigue and/or strain almost immediately, but it didn't get any worse as I went. |
| Cycling (Mt. biking on road) 33:48 [2] 6.17 mi (5:28 / mi) +152m 3:10 / km | |
| ahr:137 max:155 |
| Rode home from kayaking. For some reason, my heart rate wouldn't get above the 120s for about the first 10 minutes of my ride home. This is a pattern: my biking heart rate remains low for a while after paddling. But my legs fatigued, none the less. There was a headwind on the way back along the Bay, but not as fierce as the one on Friday. |
Tuesday Feb 3 |
| Running - Road / Track (road) 10:00 [1] 1.0 mi (10:00 / mi) | |
| ahr:103 max:125 |
| Ran down to town (14:42) and back up the hill (including an extra loop around the block, 25:52) with Terry to return a DVD. The first ten minutes were very easy, since it was downhill. My legs felt tired going back up the hill. |
| Running - Road / Track (road) 30:34 [2] 2.78 mi (10:59 / mi) +250m 5:20 / km | |
| ahr:134 max:147 |
| Less easy part of my run with Terry, including towing uphill. |
Sunday Feb 1 |
| Cycling (Mt. biking on road) 40:22 [2] 6.5 mi (6:13 / mi) +300m 3:22 / km | |
| ahr:149 max:160 |
| Rode from near Lake Merrit to Joe's house to pick up class materials. Going up the hill was brutal--just brutal. |
| Orienteering (rogaining) 30:00 [1] | |
| ahr:108 max:125 |
| Brisk hiking with my students at Briones. Total time out was about 80 minutes, but that included standing around talking and walking slowly. |
| Running - Trail / Grass (bit of road) 1:17:20 [2] 9.0 mi (8:34 / mi) +400m 4:41 / km | |
| ahr:141 max:158 |
| Ran from Bear Creek Road entrance of Briones to Grandma Sarah and Grandpa Franz' house in Walnut Creek. Lafayette Ridge Trail was steeply up and down, and my legs were very tired from yesterday's orienteering. |