Training Archive: eboneIn the 30 days ending 2006-09-30:
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| 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 | W | H | F | S | ||||||||||||||||||||||||||||||||||||||||
Saturday Sep 30 | ||
| Paddling / Rowing (kayaking) 48:17 [2] 4.2 mi (11:30 / mi) +0m 7:09 / km | |
| ahr:125 max:159 | ||
| Paddle in Necky Elsha from NWOC, almost to Montlake Bridge (25+) and back (~23). My arms felt tired, significantly so for first half. I intercepted Roger, who had started earlier, and we paddled back together. | ||
| Walking 15:00 [1] 0.88 mi (17:03 / mi) +100m 7:50 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Brisk walking while scouting Ballard Street Scramble controls for next year. | ||
| Calisthenics / Dance (dancing) 20:00 [1] | |
| I sang four songs at Ivy Wong's reception with a group of people from Unleashed, and most of us stuck around for cake and dancing. I did some Irish (and other) dancing with Miriam, Adrian and Andrea. It was a fun evening. | ||
Friday Sep 29 | ||
| Note | |
| rhr:50 slept:7.0 | ||
| Walking 27:00 [1] 1.59 mi (16:58 / mi) +120m 8:33 / km | |
| ahr:90 max:115 shoes: Montrail Masais - 1 | ||
| Walk/jog to and from Kelsey Creek Park and up and down the stairs there a few times with Liam. Despite having done the school walk-a-thon earlier, he wanted to rack up 4000 steps on his new pedometer. The whole walk was about 45 minutes, but some of it was spent moving slowly or sitting down to rest. | ||
Thursday Sep 28 | ||
| Cycling (mtb single-track) 1:36:00 [1]* 9.7 mi (9:53 / mi) +275m 5:39 / km | |
| ahr:108 max:136 rhr:55 slept:7.1 weight:164lbs shoes: Nike ACG cycling shoes | ||
| Resumed where I left off yesterday riding the trails at Soaring Eagle Park, stopping at junctions to record distance. | ||
| Running - Road / Track warm up/down (track) 26:28 [2] 3.66 mi (7:14 / mi) +0m 4:30 / km | |
| ahr:141 max:155 shoes: Brooks Trance 5 - 1 | ||
| 2 mile warm-up for intervals in 14:21, and 1.66 mile warm-down in 12:07. My pace during the warm-up varied between about 8:30 and 6:10, but it was more consistent during the warm-down. My left knee hurt during the warm-up and warm-down, and I didn't notice whether it was hurting during the intervals. My right soleus hurt some before the intervals when I stretched, but it didn't hurt during or after the workout. | ||
| Running - Road / Track intervals (track) 4:30 [5] 1.0 mi (4:30 / mi) +0m 2:48 / km | |
| ahr:156 max:170 shoes: Brooks Trance 5 - 1 | ||
| Intervals at Eastlake H.S.Track: 2 sets of 400m, 1 minute rest, 200m, 30 seconds rest, 200m, with 3.5 minutes rest between sets. My legs felt pretty good during the first 400m, but they felt tired for the rest of the workout, especially my calves. I felt like there was probably some residual fatigue from the weekend. I was planning to wear my waffle racers for the workout, but my right soleus pain while stretching detered me from it.
My times and ending HRs: 1:08.9 169, 32.7 168, 33.5 169 1:09.1 168, 32.1 167, 33.9 167 | ||
| Paddling / Rowing (kayaking) 43:53 [2] 3.55 mi (12:21 / mi) +0m 7:41 / km | |
| ahr:122 max:132 | ||
| Kayaked from Bothell Landing upriver to a few minutes past I-405 (23:00) and back (20:53). I felt pretty good. I had no gloves, since they were in the laundry, but my hands seemed to do okay--some hotspots but no blisters. | ||
Wednesday Sep 27 | ||
| Cycling (mtb single-track) 1:30:00 [2]* 9.2 mi (9:47 / mi) +300m 5:31 / km | |
| max:152 slept:8.8 shoes: Nike ACG cycling shoes | ||
| Easy riding on the trails at Soaring Eagle Park, with lots of little stops. I was measuring the trails on my bike odometer for the upcoming Northwest Trail Run there. The trails were mostly in good shape, so I think it will be a fun course. I had a bit of pain in my right calf (mostly soleus, not gastroc, oddly), but it didn't get worse with time, was never very bad, and most of the time didn't hurt at all. | ||
| Running - Road / Track (road) 30:00 [2] 3.18 mi (9:26 / mi) +33m 5:41 / km | |
| ahr:118 shoes: Brooks Trance 5 - 1 | ||
| Late evening run with Terry on tow. I felt okay, but I could feel a tiredness in my legs from the weekend. The outside of my left knee hurt for the first few minutes of the run. I did an 11-minute threshold run back up the hill from the BGT, and I've logged that separately. 22:30 wm-up and 7:30 wm-dn. | ||
| Running - Road / Track tempo (road) 11:00 [3] 1.23 mi (8:57 / mi) +67m 4:45 / km | |
| ahr:151 max:162 shoes: Brooks Trance 5 - 1 | ||
| Threshold run up the hill most of the way home from the BGT towing Terry. I felt pretty good, but my heart rate stayed pretty low, even though I was workng and breathing harder than I would have normally for a T run. | ||
Tuesday Sep 26 | ||
| Note | |
| rhr:50 slept:9.0 (rest day) | ||
| Soreness is even less today but not completely gone. Some mild pain has returned to my left knee; I thought perhaps the adventure race had cured it, but I guess not. | ||
| Walking 15:00 [1] 1.0 mi (14:59 / mi) +30m 8:32 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Some brisk walking while doing Ballard Street Scramble course design. | ||
Monday Sep 25 | ||
| Note | |
| rhr:48 slept:10.0 (rest day) | ||
| My inflammed right leg parts feel significantly better today, although there is still some soreness. Terry and I went for a leisurely walk to Horizon View Park and back. | ||
Sunday Sep 24 | ||
| Cycling race (mtb dirt roads/trails) 2:33:34 [1]** 13.0 mi (11:48 / mi) +150m 7:05 / km | |
| ahr:108 max:129 spiked:2/3c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Biking from CP 16 down to CP 17 (where I made a ~20 minute error), then along a gnarly trail by the river to 18, then back along the same trail and further to 19, which was the TA. I was extremely saddle sore on the bumpy trail to and from CP 18, and I was very glad to be off the bike for good at CP 19. | ||
| Orienteering race (rogaining) 5:04:20 [1]** 14.0 mi (21:43 / mi) +930m 11:12 / km | |
| ahr:111 max:138 spiked:4/5c shoes: Brooks Cascadia - 1 | ||
| Wicked Sunsweet: Second trekking section to CP 20, 21, 22 (where we had a rappel), 23, and 24 (on the river less than a km from the finish). I had about a 5 minute error on CP 21, where we descended a ridge in the wrong direction for about 150m, but I caught the mistake after losing only about 20-30 extra feet and veered right to hit the saddle just up the ridge from the CP. Otherwise the navigation went fine. I would have liked to move a little faster, especially downhill on the trail, but we were all tired and knew it would make no difference in our placing, so we kept moving but didn't really push. Roger, Ruaraidh and I got stung by some ground-nesting yellowjackets near CP 23, and we bolted a couple hundred meters down the ridge (away from the direction we wanted to go to CP 24) to escape them. Ruaraidh got 5 stings, but Roger and I got away with one. We contoured around the hill to avoid them on the way back up the ridge. | ||
| Paddling / Rowing race (raft hand-paddling) 9:19 [1]* 0.6 mi (15:31 / mi) +0m 9:39 / km | |
| ahr:112 max:121 spiked:1/1c | ||
| Paddled down the M.F. Willamette River to the finish in little one-person rafts. This part of the race was really fun, and not just because it was the end. | ||
| Note | |
| After the race, on the drive home, my right knee, achilles tendon, and outer gastrocnemius muscle were quite sore/inflammed every time we stopped and got out of the car. | ||
Saturday Sep 23 | ||
| Event: Wicked 24Hr. Adventure race | ||
| Note | |
| I raced the Wicked Sunsweet 24-hour adventure race in Oakridge, Oregon with Roger, Wanda and Ruaraidh. We finished 2nd coed and 4th overall. DART-nuun won. It was a decent performance for us, but not nearly what we were capable of. Except for one 5-10 minute unlucky route choice, one 15-20 minute error and one ~5 minute error, the route choices and execution worked out quite well for us. We (especially I) could have saved lots of time (over 30 minutes) by transitioning better. Our pace seemed a bit relaxed at times, and we towed very little, which probably means we could have traveled faster without exhausting ourselves. Roger took a bad spill a couple hours into the biking, and Wanda had debilitating cramping a while later (from not drinking enough earlier), after a gnarly bike push/carry up a rocky ridge. Fortunately, both mishaps were overcome without too much delay or subsequent impact to our performance--maybe 15-20 minutes combined. Setting out on the last trek, I forgot my rappelling gear at the HQ tent where they checked our gear, and we lost 25 minutes going back to get it. All told, we could have been over 10% faster:
1:10 by being better organized and more careful (TA, dehydration, rappel gear) 0:20 by being luckier [can't do anything about that] 0:20 by navigating better 0:30 by working harder Some of these may be conservative time estimates, but it's more useful when evaluating one's peformance to err on the conservative side than to speculate about how vastly better it could have been and then feel like a failure. Here's the course breakdown: Lap HR avg/max Climb (ft.) Description 0:08:37 155/161 20 Le Mans start run (I did solo) 0:27:04 143/159 500 Biking to CP 1/6 0:06:27 119/143 0 Transition to kayak 2:39:19 136/155 120 Kayaking, including a few minutes of scrambling up the rocky shore to the CPs 0:10:18 100/126 0 Transition to bike at CP 1/6 5:04:41 132/154 4400 Biking to CP 9/14 0:08:59 106/127 0 Transition to trek at CP 9/14 2:25:29 126/142 2200 Trekking loop, on and off trails/roads 0:11:45 98/111 0 Transition to bike at CP 9/14 0:49:37 110/138 120 Bike to CP 15, mostly downhill single-track 0:20:25 89/105 0 Food/drink/gear resupply at CP 15 4:07:43 113/139 2500 Biking (all but about 20 minutes at int. 1) 0:26:13 82/102 0 Transition to trek/rappel 3:20:38 110/131 3550 Trekking to CP 22 (rappel), including 25-minute trip back to TA to retrieve the gear I left 0:25:28 96/114 0 Rappel (just ~70 feet; most of the time is getting harnesses on and off, gear checks, waiting, etc.) 1:43:42 111/138 450 Trekking to CP 24 0:04:01 88/111 0 Transition to river float/paddle 0:09:19 112/121 0 Whitewater hand-paddling in solo rafts to the finish Some of the transitions are a bit longer than the times show, because I forgot to punch my watch's split button immediately upon arriving. The mountain biking included a fair amount of pushing or carrying the bike, maybe totalling 1.5-2 hours. | ||
| Running - Trail / Grass race 8:37 [2]** 1.12 mi (7:41 / mi) +6m 4:42 / km vdot: 37.1 | |
| ahr:155 max:161 spiked:1/1c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet Le Mans start run. One person from each team had to do it, and I ran for our team. | ||
| Cycling race (mtb road) 27:04 [2]* 5.1 mi (5:18 / mi) +155m 3:01 / km | |
| ahr:143 max:159 spiked:1/1c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Bike to CP 1/6. | ||
| Paddling / Rowing race (kayaking) 2:39:19 [2]** 14.1 mi (11:17 / mi) +35m 6:58 / km | |
| ahr:136 max:155 spiked:5/5c | ||
| Wicked Sunsweet: Kayaking in Hills Creek Reservoir, including a few minutes of scrambling up the rocky shore to the CPs. Actual paddling time was probably 2:25 (10:17/mile pace). My arms and hands got extremely fatigued during the final 30 to 40 minutes of the paddle. | ||
| Cycling race (mtb road/trail) 5:04:41 [2]** 28.0 mi (10:53 / mi) +1350m 5:53 / km | |
| ahr:132 max:154 spiked:3/3c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Biking to CPs 7, 8, and 9, including a 35 minute uphill bikewhack (carrying and pushing) along a rocky ridge and some other hike-a-bike on some of the uphill single-track. | ||
| Orienteering race (rogaining) 2:25:29 [2]** 8.0 mi (18:11 / mi) +675m 8:57 / km | |
| ahr:126 max:142 spiked:6/6c shoes: Brooks Cascadia - 1 | ||
| Wicked Sunsweet: Trekking loop, on and off trails/roads, including CPs 10, 11, 12, 12a, 13 and 14 (same as CP 9--the transition area). The navigation went well, and most of the travel through the forest was pleasant, except for a very thick couple of hundred meters to CP 10. | ||
| Cycling race (mtb road/trail) 2:23:46 [1]* 13.5 mi (10:38 / mi) +670m 5:44 / km | |
| ahr:116 max:139 spiked:2/2c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Bike to CPs 15 (mostly downhill single-track) and 16 (long uphill on roads). | ||
Friday Sep 22 | ||
| Running - Road / Track (road) 26:00 [2] 3.47 mi (7:29 / mi) +25m 4:33 / km | |
| ahr:135 max:148 shoes: Salomon trail/AR shoes | ||
| Brisk jog the night before the Wicked Sunsweet race. Felt okay, but L. knee hurt for 1st half of the run. | ||
Tuesday Sep 19 | ||
| Cycling (mtb road) 27:15 [1] 5.5 mi (4:57 / mi) +75m 2:57 / km | |
| ahr:112 max:148 (injured) shoes: Nike ACG cycling shoes | ||
| 14:54 bike to Crossroads with Warren, and 12:21 back to his place.
My left knee still hurts a fair amount today. I was planning to paddle today, but I was feeling mentally tired and couldn't bring myself to. Better to rest up for the weekend's ordeal. | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
| Running - Road / Track warm up/down (mostly road) 16:00 [2] 2.13 mi (7:30 / mi) +40m 4:25 / km | |
| ahr:135 max:156 shoes: Brooks Trance 5 - 1 | ||
| Warmed up for round 1 of the Sprint Series Finals. My knee hurt quite a bit, so much so that I ran with a limp at first. Near the end of the warm-up, the pain began to subside. | ||
| Orienteering race (sprint) 13:21 [4]*** 2.8 km (4:46 / km) +45m 4:25 / km | |
| ahr:168 max:174 spiked:15/17c slept:8.0 (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Round 1 of Sprint Series Finals. I felt the need to make a last minute toilet visit just before the start, so I ran up to the start and was still tying my shoelaces when the start was called. I started perhaps 6 seconds late and pretty much caught up to the pack by control 2. I raced against Nick Duca, Erin Shirm and Ted Good. Erin, Nick and I ran the course pretty aggressively and were very close together until the long running leg from control 13 to 14, when Erin got a bit ahead of me and we both gapped Nick. Once I saw that I was safely in second, I eased up for about the last 130m to save my legs for the other two rounds. | ||
| Running - Road / Track warm up/down (mostly road) 9:32 [2] 1.23 mi (7:45 / mi) +20m 4:35 / km | |
| ahr:133 max:149 (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up jog before the second round sprint. My body felt somewhat tired still from the effort of the first sprint. | ||
| Orienteering race (sprint) 16:43 [4]*** 2.61 km (6:24 / km) +65m 5:42 / km | |
| ahr:168 max:178 spiked:12/16c (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint Series round 2. I started off okay but felt a little tired mid-way through the course. Still, I was in fine position when Nick led us from control 9 to control 11, then proceeded to 12, etc. I saw that we had come to 11 and didn't punch, but I took a bad bearing and missed 10 (where I assumed Nick and Erin were leading) so badly that I arrived at 12 first, then missed 10 a bit short on the way back. After I finally got to 10, I dashed back to 11 then went somewhat slowly and deliberately to 12, picking up the pace some over the remaining controls to hold off Jon Torrance. | ||
| Orienteering (control pick-up) 13:11 [2]*** 1.3 km (10:08 / km) +30m 9:06 / km | |
| ahr:128 max:146 spiked:3/3c shoes: VJ Twister (US size 10.5) - 2 | ||
| Picked up controls 3, 4 and 5 after sprint round 2. | ||
| Running - Trail / Grass warm up/down 11:30 [2] 1.28 mi (8:59 / mi) +20m 5:19 / km | |
| ahr:126 max:151 (injured) | ||
| Easy warm-up jog before the last round of the Sprint Series Finals. | ||
| Orienteering race (sprint) 16:19 [3]*** 2.86 km (5:42 / km) +85m 4:58 / km | |
| ahr:165 max:174 spiked:13/17c (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint Series Finals, A final race, against Ken, Ross, John, and Michael. I got out well at the start, dropped back a bit in the middle of the first loop, then took the lead again going into the final loop. In the middle of the final loop, the lead group (I, Mike and John) eased up the pace significantly, probably because none of us wanted to run quickly out front and blow a control at a tactically crucial moment, which is just what I did on the 3rd to last control, to which I took a fairly direct route through the green then blew it to the left. At this point John surged ahead and Mike took off after him with amazing speed. I was too busy kicking myself to realize that the last couple controls were a flat-out run to the finish, so Mike got a jump on me leaving the control that I had no way to make up. I think I double-punched the finish, leading to an apparently slow finish run-in split. My legs felt pretty strong throughout the course, which was nice, but which made it all the more frustrating to screw up near the end. Still, 3rd place in such a strong field is pretty good, and it beats my 5th place from last year. | ||
| Running - Trail / Grass warm up/down (some terrain) 14:05 [2] 1.51 mi (9:20 / mi) +30m 5:28 / km | |
| ahr:127 max:145 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-down jogging after Sprint Series Finals. My legs still felt quite good after the three races today. | ||
Sprint #1 - Long - Splits | ||
Sprint #2 - Long - Splits | ||
Sprint Final - Long - Splits | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Orienteering (contours-only) 27:00 [2]*** 2.3 km (11:44 / km) +80m 10:00 / km | |
| ahr:125 max:157 9c slept:8.5 (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Contours-only training course from Daddy Allen campground at Hickory Run State Park, running with Hunter Cornish and Greg Ahlswede. It was a fun course, but I slipped and fell early on, hitting my left knee on a rock. My knee hurt quite a bit for several minutes, and I even went into mild shock, which was a surprise. After sitting down for a few minutes, then walking a bit, the knee felt well enough to jog on, although it still hurt to bend it much (ie, run on it). | ||
| Orienteering (memory) 6:02 [2]*** 0.86 km (7:01 / km) +27m 6:04 / km | |
| ahr:137 max:160 2c (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran with Greg then Hunter for a couple memory-O controls. | ||
| Running - Trail / Grass warm up/down 6:48 [1] 0.76 mi (8:57 / mi) | |
| ahr:100 max:132 shoes: VJ Twister (US size 10.5) - 2 | ||
| Brief warm-up before Farsta orienteering at Hickory Run. | ||
| Orienteering race (farsta) 1:03:47 [3]*** 8.6 km (7:25 / km) +255m 6:28 / km | |
| ahr:161 max:175 spiked:12/19c (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran the farsta in the NW part of Hickory Run, orienteering fairly well for the first loop, then a bit less well for most of the second loop, including one ~3 minute mistake. My legs didn't feel great, but that's not unusual for the day after a rest day. My heart rate was a few beats higher than I would expect for the effort level. | ||
| Orienteering (shadowing) 44:50 [2]*** 4 km (11:12 / km) +120m 9:45 / km | |
| ahr:133 max:158 8c (injured) shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran with Hunter for one loop of the farsta course. | ||
Wednesday Sep 13 | ||
| Running - Road / Track warm up/down (track) 26:25 [2] 3.52 mi (7:30 / mi) +7m 4:38 / km | |
| ahr:135 shoes: Brooks Trance 5 - 1 | ||
| 11:20 warm-up jog, 1:23, 1:22, 1:23, 1:25, and 1:21 300m recovery jogs between 100s, and 8:11 warm-down jog. | ||
| Running - Road / Track intervals (track) 1:42 [5] 0.38 mi (4:28 / mi) +0m 2:47 / km | |
| max:159 shoes: Brooks Trance 5 - 1 | ||
| Late night intervals at Bothell HS. I still felt somewhat stiff and tired from yesterday's run and bike ride, so I decided to do a very short workout, just something to get my legs moving quickly. I ran 6 x 100m, with 300m jogging rest in between. Times: 17.5, 17.5, 17.0, 16.6, 17.0, 16.3
I had a bit of pain in my right soleus, so I purposely ran fairly flat-strided, rather than getting up on my toes. | ||
Tuesday Sep 12 | ||
| Running - Road / Track (road) 1:14:30 [2] 9.93 mi (7:30 / mi) +180m 4:25 / km | |
| ahr:149 max:163 shoes: Brooks Cascadia - 1 | ||
| Ran from home to Performance Bike in the U-District, much of the way along Hwy. 522. I carried a pack weighing about 15 pounds, so my stride was flatter than usual. I had a bit of pain in my outer, right soleus muscle--not the inner part that was hurting before. | ||
| Cycling (mtb road) 4:49 [2] 1.03 mi (4:40 / mi) +30m 2:40 / km | |
| ahr:135 max:149 shoes: Nike ACG cycling shoes | ||
| Rode to Nic and Amber's from Performance Bike. | ||
| Cycling (mtb road) 5:00 [2] 1.15 mi (4:20 / mi) +5m 2:40 / km | |
| shoes: Nike ACG cycling shoes | ||
| Rode from Nic and Amber's to the U-district to meet with the MerGeo.com AR team. | ||
| Cycling (mtb road) 3:05:47 [2] 46.3 mi (4:01 / mi) +480m 2:25 / km | |
| ahr:127 max:146 shoes: Nike ACG cycling shoes | ||
| Rode from U-district, down Lk. Washington Blvd to Renton, up Lk. Washington Blvd and I-405 path, over to Marymoor via Bel-Red Rd., then home on the BGT. My butt hurt quite a bit, starting about 70 minutes into the ride, and it became so painful that it was dificult to keep riding toward the end of the ride. I need a different seat! | ||
Monday Sep 11 | ||
| Paddling / Rowing (kayaking) 1:13:45 [2] 6.15 mi (11:59 / mi) +0m 7:27 / km | |
| ahr:118 max:135 | ||
| At night, I paddled from WAC out to Lake Washington and South along the western shoreline. It was moderately choppy in the lake, and there was a right diagonal headwind on the return North. I mostly felt pretty good and had a fairly good stroke. | ||
Saturday Sep 9 | ||
| Event: BC Orienteering Championships 2006 | ||
Friday Sep 8 | ||
| Running - Road / Track (road) 25:15 [2] 3.3 mi (7:38 / mi) +0m 4:45 / km | |
| ahr:134 max:152 shoes: Brooks Cascadia - 1 | ||
| Ran on the BGT with Maddy. My right soleus still feels a little painful, but I was mostly able to avoid aggravating it by running gently. I otherwise felt pretty good. | ||
| Paddling / Rowing (kayaking) 43:09 [2] 3.4 mi (12:41 / mi) +0m 7:53 / km | |
| ahr:107 max:127 | ||
| Night time paddling on the Samm. River for 13 minutes with Maddy, who eventually went swimming and chased after some ducks, then by myself on Lake Washington. I felt okay and didn't fatigue easily, although I also didn't try to paddle too hard. My technique was a bit rough to start with, as is often the case, then it got better for the last third of the outing. | ||
Thursday Sep 7 | ||
| Running - Road / Track (road) 19:45 [1] 2.03 mi (9:44 / mi) +55m 5:35 / km | |
| ahr:111 max:128 slept:6.5 weight:165lbs shoes: Brooks Cascadia - 1 | ||
| Late night jog around the block clockwise, via the first AV trail. My legs felt very crusty to start out with, and the soreness/tightness in my right soleus was significant, probably partly because I've been walking on my forefoot more to protect my tender right heel, which also hurt some on the harder heel strikes. As usual, I felt better all around at the end of the run than at the beginning. | ||
Wednesday Sep 6 | ||
| Cycling (mtb road) 1:03:14 [2] 18.0 mi (3:30 / mi) +130m 2:08 / km | |
| ahr:147 shoes: Nike ACG cycling shoes | ||
| Rode, mostly via the Sammamish River Trail, from home to Andrea and Adrian's near Crossroads for singing practice.
My right vastus medialis is still a bit sore from hitting it on my bike frame yesterday, but it's much less sore than it was yesterday. | ||
| Cycling (mtb road) 1:22:00 [2] 21.05 mi (3:53 / mi) +130m 2:22 / km | |
| ahr:126 max:143 shoes: Nike ACG cycling shoes | ||
| Rode home from Andrea and Adrian's after singing practice, via Northup Way, West Lake Sammamish Pkwy, and the Samm. River Trail. I had a few little twinges of pain in my right soleus muscle (maybe because it's tired from yesterday), but it never became a severe or frequent pain. | ||
| Running - Road / Track (road) 1:01:35 [2] 7.82 mi (7:53 / mi) +230m 4:29 / km | |
| ahr:139 max:153 shoes: Brooks Cascadia - 1 | ||
| Ran around the neighborhood, for 36 minutes with Maddy, then for another 25 minutes by myself. My legs felt a bit tired but mostly pretty good. Again, I felt a twinge or two in my right soleus when I started out up the hill from home. | ||
Tuesday Sep 5 | ||
| Cycling (mtb road/single-track) 57:24 [2] 10.2 mi (5:37 / mi) +225m 3:16 / km | |
| ahr:133 max:158 shoes: Nike ACG cycling shoes | ||
| Rode to St. Edward, rode around the trails at dusk, then rode home. I rode sort of hard for a few minutes up the Juanita Drive hill, and I've logged that separately. | ||
| Cycling tempo (mtb road) 4:00 [3] 0.8 mi (4:59 / mi) +75m 2:24 / km | |
| ahr:157 max:161 shoes: Nike ACG cycling shoes | ||
| Harder riding up the Juanita Drive hill. | ||
| Running - Road / Track warm up/down (mostly road) 31:35 [2] 4.0 mi (7:53 / mi) +175m 4:19 / km | |
| ahr:146 max:159 shoes: Brooks Cascadia - 1 | ||
| 14:54 wm-up to Aldercrest and one lap around the track before intervals, then 16:41 wm-dn (on same route) afterward. My legs felt good this evening. | ||
| Running - Road / Track intervals (track (cinder)) 4:53 [4] 1.0 mi (4:52 / mi) +0m 3:02 / km | |
| ahr:152 max:186 shoes: Brooks Cascadia - 1 | ||
| Ran 4 x 400m with 1 minute walking rest on the cinder track at Aldercrest. According to gmap-pedometer, the track measures about 408 meters, so I ended my laps 8 meters early. Running fast felt strenuous, and in the interest of recovering well for the B.C. Champs this weekend, I abridged the planned 2 sets of 3 x 400 and did one set of four. My legs felt sort of weak on the 3rd and 4th reps and I stumbled a bit on the uneven parts in the dark.
Times and max heart rates: 1:14.1 170, 1:12.0 186, 1:12.6 180, 1:14.4 "135" according to my watch, but that's obviously an error; maybe my transmitter strap was getting too dry. I had my watch on 15 second sampling mode, which I think may not capture well the abrupt increases in heart rate caused by short intervals. In other words, I think the 152 average for the intervals may be bogus. | ||
| Running - Road / Track tempo (track (cinder)) 5:59 [3] 1.0 mi (5:58 / mi) +0m 3:43 / km | |
| ahr:164 max:169 shoes: Brooks Cascadia - 1 | ||
| 1 mile threshold run on the track at Aldercrest. It felt easy to run 6 minute pace after the intervals. | ||
Monday Sep 4 | ||
| Paddling / Rowing (kayaking) 19:37 [2] 1.73 mi (11:20 / mi) +0m 7:03 / km | |
| ahr:131 max:145 | ||
| Brisk evening paddle on the Sammamish River, from 68th, upriver a bit and back. I felt pretty good, although my arms are sore from yesterday, and I felt somewhat fatigued after about 8-10 minutes. | ||
| Note | |
| slept:8.5 | ||
| The muscles right under my sitz bones are quite sore today, as they already were after yesterday's bike ride. This may partly be another byproduct of rasing my seat, because my upper hamstring has to press against the seat more when it straightens more. The left side is particularly sore.
My right heel still hurts, but it doesn't feel any worse than it did a couple days ago, maybe even a bit better. | ||
Sunday Sep 3 | ||
| Cycling (mtb dirt roads/trails) 2:33:30 [2] 18.0 mi (8:31 / mi) +300m 5:02 / km | |
| ahr:147 max:162 slept:8.0 shoes: Nike ACG cycling shoes | ||
| On a warm day, I rode with Roger, Yumay, Aaron V, Matt Hayes, and Aaron's friend Tom Hayes, from Buck Creek, up the road toward Coral Pass, then down the Palisades Trail. Given how much biking I've been doing, the ride was a long one for me, and I was pretty wiped out by the end. On the 2500+ foot climb up the gravel road, I rode with Tom and Aaron until Aaron (who rode about 1.6 hours yesterday at Tiger Mtn.) dropped back a bit toward the end. In general, I rode the climbs pretty hard, and I've logged that riding separately. The single track down was fun but hard on my lower back and arms. On Saturday, I raised my seat a bit to get more power in my pedaling stroke, and that and my flat handlebars made the downhills somewhat trickier. At about 2 hours into the ride, my right hamstring started getting crampy, and at nearly 3 hours, I got a really bad cramp that took over half a minute to subside. Fortunately, it didn't come back, and I finished off the ride tired but otherwise okay. | ||
| Cycling (mtb dirt roads/trails) 52:00 [3] 6.0 mi (8:39 / mi) +900m 3:40 / km | |
| ahr:164 max:169 shoes: Nike ACG cycling shoes | ||
| Harder riding, especially up the road to Coral Pass, but some other climbs, too. | ||
Saturday Sep 2 | ||
| Paddling / Rowing (kayaking) 21:40 [1] 1.55 mi (13:58 / mi) +0m 8:41 / km | |
| ahr:91 max:109 | ||
| Paddled in the Skokomish River with Rosemary Norheim, who was joining Terry and I for the trip to Hood Canal. She paddled pretty well for a 7-year-old. There were lots of guys fly fishing, but most of them were upriver from us. We also saw several big salmon skeletons and the hull of a wrecked boat at the bottom of the river, which was shallow enough to ground in places and deep in others. | ||
| Running - Trail / Grass warm up/down 18:20 [2] 2.16 mi (8:28 / mi) +21m 5:07 / km | |
| ahr:140 shoes: Brooks Cascadia - 1 | ||
| Warmed up 9:25 for a few hill intervals at Magnuson Park, then did 3 x 409 meters up and over the kite hill (logged separately), with 1:26 jogging between each rep, then a 6:04 warm-down afterward. | ||
| Running - Trail / Grass hills (gravel and grass) 4:03 [4] 0.76 mi (5:20 / mi) +31m 2:56 / km | |
| ahr:157 max:172 shoes: Brooks Cascadia - 1 | ||
| 3 x ~409 meters up and over the kite hill, including about 10 meters of climb eastbound (1st and 3rd reps) and 11 meters westbound (2nd rep). Times: 1:20, 1:25, 1:18. | ||
| Cycling (mtb road) 41:02 [2] 10.66 mi (3:51 / mi) +115m 2:19 / km | |
| ahr:129 max:151 shoes: Nike ACG cycling shoes | ||
| Rode out to the 9-mile mark on the BGT and back. To start with, my legs felt somewhat stale--fatigued and tight, but I felt better as the ride progressed. | ||