Saturday Jun 30 |
 | Running - Trail / Grass warm up/down (trail) 12:13 [2]1.32 mi (9:15 / mi) +45m 5:12 / km | |
| rhr:46 slept:7.8 shoes: Brooks Cascadia (lime green!) |
| Warm-up for orienteering at Cranbrook Community Forest lands, Sylvan Lake. Most of my warm-up consisted of running uphill to the start/finish area with my backpack and lunch bag.
RHR taken at 10 AM (= 9 AM Seattle time) |
| Orienteering race (long distance) 1:27:45  *** 11 km (7:59 / km) +420m 6:42 / km | |
| 18c shoes: VJ Twister (US size 10.5) - 2 |
| Long distance race at Cranbrook Community Forest. It was a fun run through beautiful, interesting terrain. My run was so-so. My visualization and memorization abilities seemed not to be at their best, maybe because I was mentally unwinding from a busy week, and I made a 4-minute parallel error on the second control. The terrain is extremely detailed, but the map was very generalized and stylized, and the control placements were sometimes not well-supported by the map details, making it hard to hit the controls without losing bits of time. I didn't adapt very well to this and probably had 8-10 minutes of lost time. In the later parts of the course, the little map discrepancies started affecting my motivation, and it became difficult to keep pushing myself, and I had to make a conscious effort to keep the pace up. I ended up in 4th place, about two minutes behind bmay and pi and a whopping 14.5 minutes behind MrPither, who ran very strongly and clearly did not experience the problems I had.
My hip adductors were sore during the race, no doubt from Wednesday's track workout.
I forgot my transmitter strap this weekend, so I don't have HR data, although I took my pulse on my wrist once perhaps 2/3 of the way through the course, and it was ~156 bpm while running uphill on a trail. Some of this race, maybe 20 minutes, were at intensity 3. |
| Orienteering (control pick-up) 31:00 [2]*** 3.3 km (9:24 / km) +120m 7:57 / km | |
| 4c shoes: Brooks Cascadia (lime green!) |
| A couple minutes warm-down jogging followed by picking up some controls. |
| Note | |
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| The ball of my right foot--on the joint--is bruised and hurt during all my off-pavement running (and some of my running on pavement) this weekend. |
Friday Jun 29 |
| |
| Event: BC Champs
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| Running - Road / Track (road) 44:09 [2]6.02 mi (7:19 / mi) +60m 4:25 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Driving this afternoon and evening with Fred V. to the B.C. Champs in Cranbrook and Kimberley. We hit a huge traffic back-up South of Bonners Ferry, ID, and since we weren't moving anymore, I decided to go for a run to investigate. I ran along the shoulder of Hwy. 95 until I reached the front of the line of vehicles over 2 miles down the road. Apparently, some small tornados a couple hours earlier had downed some trees that knocked powerlines onto the road, and emergency vehicles had blocked traffic from both directions. I stretched for a few minutes then ran back to deliver the news, before running back and forth some more to get in extra time before hopping in the car when the road was reopenned nearly 1.5 hours after we stopped.
My legs felt somewhat tired and sore from Wednesday's intervals. |
| |
| C • tornadoes 2 |
Thursday Jun 28 |
| Note | |
| slept:6.0 (rest day) |
| I intended to do something short and easy today but didn't get around to it. |
Wednesday Jun 27 |
| Orienteering (control hanging/pick-up) 15:00 [2]*** 2.5 km (6:00 / km) +32m 5:38 / km | |
| 12c slept:6.0 shoes: Brooks Trance 5 - 1 |
| Control setting and pick-up for GREAT camp counselor O training at Robinswood Park. |
| Running - Road / Track warm up/down 15:53 [2]2.1 mi (7:33 / mi) +6m 4:39 / km | |
| ahr:137 max:158 shoes: Brooks Trance 5 - 1 |
| Warm-up run before 5k track run, including a few surges. My legs felt a bit flat, maybe from yesterday's fast strides. |
| Running - Road / Track intervals (track) 9:04 [4]1.74 mi (5:12 / mi) +0m 3:14 / km | |
| ahr:169 max:174 shoes: Nike Zoom Waffle - Husky color |
| 17:15 5000m run at CNW all-comers meet. Ran hard/medium 600s, then medium 400m, then hard final 400m. It was a tough workout, and I wasn't sure after the first 600m, whether I'd be able to handle the pace for the others. It was tough on the 4th 600m and the 400m. My times and avg/max HRs for the hard running: 1:56.1 160/167, 1:56.6 168/170, 1:56.0 171/174, 1:58.1 173/174, 1:17.2 171/174. The medium recovery periods are logged separately. |
| Running - Road / Track tempo (track) 8:11 [3]1.37 mi (5:58 / mi) +0m 3:43 / km | |
| ahr:166 shoes: Nike Zoom Waffle - Husky color |
| Medium-pace recovery periods (3x 600m + 400m) between intervals during 5k on the track. Times and average/min HRs: 2:11.0 162/159, 2:14.8 165/162, 214.4 169/166, 1:30.8 169/167 |
| Running - Road / Track (some trail/grass, too) 1:01:20 [2]7.3 mi (8:23 / mi) +185m 4:50 / km | |
| ahr:132 max:145 shoes: Brooks Trance 5 - 1 |
| Longish run after the track meet. I went through Hartman Park, then I tried to run on the trails used for BEAST #1 earlier this year, but they'd been wiped out by a huge land clearing to extend the suburban house farm down the hill toward the park. Nice to see that more habitat is being allocated to save the endangered bulldozer. One can only imagine what might have happened had this forest been trammeled by the destructive feet of orienteers! Anyway, I backtracked a bit, ran down 180th, along Avondale to Puget Power Trail to Farrel-McWhirter and the nearby connecting trails, then back to Redmond HS via Puget Power Trail and some neighborhood trails. My legs felt tired from the 5000m, but not breaking-down tired. |
Tuesday Jun 26 |
| Running - Road / Track (mostly road) 36:17 [2]4.6 mi (7:53 / mi) +15m 4:51 / km | |
| ahr:138 shoes: Brooks Trance 5 - 1 |
| Ran from 53rd St. to the office wearing a backpack, via Ravenna Blvd. and Park and the BGT. After 18 minutes, I ran 6x 50-stride surges in 29-30 seconds, starting a surge every 2 minutes, and I've logged the fast running separately. I felt a bit sluggish when I started the run and again when I started the surges, but my legs felt pretty snappy at the end of the surges. I was thinking of doing 8, but I decided not to push my luck, especially with a hard workout coming tomorrow at the all-comers track meet. |
| Running - Road / Track intervals (road) 2:58 [5]0.71 mi (4:11 / mi) +10m 2:29 / km | |
| ahr:157 max:165 shoes: Brooks Trance 5 - 1 |
| Fast strides during run. |
Monday Jun 25 |
| Note | |
| slept:7.0 (rest day) |
| Planned off day. Did a bunch of house cleaning. |
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| C • Cleaning 1 |
Sunday Jun 24 |
| Running - Trail / Grass warm up/down 6:30 [1]0.3 mi (21:38 / mi) +5m 12:48 / km | |
| ahr:106 max:128 shoes: VJ Twister (US size 10.5) - 2 |
| Brief warm-up, mostly jogging in place during John's pre-race briefing, for Goat race at Fishtrap Lake. |
| Orienteering race (Goat) 1:35:15 [2]*** 12.7 km (7:30 / km) +290m 6:44 / km | |
| ahr:149 30c slept:8.5 shoes: VJ Twister (US size 10.5) - 2 |
| Goat race at Fishtrap Lake. The full course was 17km, the first half was on the USGS map on the (hitherto unused for orienteering) East side of the lake, and the second half on the O map on the West side of the lake. I decided fairly early to skip controls 7 and (probably) 30, and I stuck with that plan. More distance could have been saved by skipping controls 6 and 7, but #6 looked fun, and I prefered to have a skip in the bank.
I mostly navigated okay but had some navigation mistakes (maybe 5-7 minutes, altogether) when I allowed myself to be too sloppy on some tricky controls. I also took a 1 minute toilet break between controls 17 and 18. After two sprint races yesterday, and because of the length of the course and the lush, slowish spring vegetation, I decided to take it fairly easy early in the course and treat it as a long aerobic run, with a tactical surge late in the course. This is exactly what I did.
Sergey Velichko and Peteris Ledins ran with me for most of the course, Sergey always right behind me and Peteris taking the lead twice--once when Sergey and I screwed up one of the controls in one of the three boxes (clusters of controls that could be taken in any order), and once when I decided to ease up and let someone else lead, so that I could take a toilet stop. Coming up the hill out of the last box (which was in the detailed and fun forested basalt canyons), I decided to increase the tempo (logged separately), and I put a couple hundred meters gap on Sergey and Peteris going to control 26. Control 27 was misplaced by ~200m, and after running up and down the reentrant marked on the map a couple times, I decided it wasn't there and moved on. Just then, Peteris and Sergey came from across the hill (having seen the control in the wrong place and punched it, as it turns out), and I shouted to them that the control wasn't there, then ran off to the last few controls.
I ended up about 3 minutes ahead of Peteris, who was maybe half a minute ahead of Sergey. It was a really fun course, and it was nice to get some practice running with the pressure of a couple guys on my shoulder.
I hitched a ride down to the lake with Peteris afterward, and we went for a short swim and cleaned up. He said the water was warm, but it really wasn't, although I'm a wimp about cold water. |
| Orienteering race (Goat) 20:00 [3]*** 3 km (6:40 / km) +45m 6:12 / km | |
| ahr:161 max:167 shoes: VJ Twister (US size 10.5) - 2 |
| Harder running, mostly at the end of the Goat. |
Saturday Jun 23 |
| Running - Road / Track warm up/down (some grass, too) 9:56 [2]1.37 mi (7:14 / mi) +12m 4:23 / km | |
| ahr:129 max:150 slept:5.5 shoes: Brooks Trance 5 - 1 |
| Warm-up run before sprint orienteering course at Manito Park in Spokane, WA. My legs felt really stiff and tired at first but felt more supple and strong after a few minutes. I still felt somewhat tired from the last few days, though. |
| Orienteering race (sprint) 13:10 [3]*** 2 km (6:35 / km) +54m 5:48 / km | |
| ahr:147 max:163 15c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint race at Manito Park. The terrain was superlative sprint terrain, with excellent terrain type variety and high feature density. The course was interesting and challenging, but the map was a bit weak in places, making it hard to get in and out of a few of the controls cleanly. I had one small-to-medium (~15-20 sec?) mistake and one large (~50 sec.) one, both of which were map related, but my fault for not adapting.
I managed to finish covered in blood--again. (What is it with me and sprints?) This time, it was not Mike Smith, but a pine tree branch that I ran into. The end of the dry, stiff branch was broken and sharp, and it perforated my scalp when I broke it with my head. The park was mobbed with people, and I'm afraid some of them may have been a bit freaked out. No stitches were needed this time, and my orienteering friends at the finish pitched in to clean me up nicely. |
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| C • Graphic details 4 |
| Running - Trail / Grass warm up/down (mostly trail) 10:00 [2]1.2 mi (8:20 / mi) +45m 4:38 / km | |
| ahr:120 max:149 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up for sprint orienteering course at Riverside State Park, Bowl & Pitcher. |
| Orienteering race (sprint) 12:00 [3]*** 2.1 km (5:43 / km) +35m 5:16 / km | |
| ahr:152 max:165 11c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Bowl & Pitcher. It was very different in character than the sprint at Manito earlier in the afternoon, and the forest running and the variety were fun. I had a good, mostly clean run but was not able to run as fast as I had hoped, because the course required some fairly precise compass running in places. Many patches of small trees have grown up in the area, making the visibility worse than it has been in the past. |
| Running - Trail / Grass warm up/down (some terrain, too) 11:40 [1]1.1 mi (10:35 / mi) +12m 6:23 / km | |
| ahr:109 max:129 shoes: VJ Twister (US size 10.5) - 2 |
| Warm down run at Riverside State Park after orienteering. The course went near, but not to, a row of basalt hills, and some of us--Mike, Sally, Andrew, Rex, Patrick, Terry and I--decided to jog into the forest and check them out after the race. |
Friday Jun 22 |
| Cycling (mtb road) 1:05:11 [2]15.0 mi (4:20 / mi) +215m 2:35 / km | |
| ahr:132 max:151 shoes: Nike ACG cycling shoes |
| Rode to G & H with the Street Scramble map files, up Capitol Hill to GHCU, then back to the office. Legs felt fairly tired at the end of the ride. |
| Orienteering (course setting) 32:00 [2]** 4.7 km (6:49 / km) +95m 6:11 / km | |
| ahr:127 max:147 13c shoes: Brooks Cascadia (lime green!) |
| Setting controls for Seward Park Street Scramble. Time including stops to tie controls was 42:35. Legs felt tired to start with then better after warming up. Distance is a guess. |
| Running - Trail / Grass (trail) 6:30 [3]1.08 mi (6:00 / mi) +6m 3:41 / km | |
| shoes: Brooks Trance 5 - 1 |
| Replacing a missing control during Street Scramble, plus a bit of running on the way back to the start/finish while taking photos of runners. |
Thursday Jun 21 |
| Running - Trail / Grass (trail) 1:55:00 [2]* 11.5 mi (10:00 / mi) +230m 5:51 / km | |
| ahr:130 max:156 shoes: Brooks Cascadia (lime green!) |
| Course marking for Solstice Run at Soaring Eagle Park. Time out was 2:45, but that includes lots of stopped time. |
Wednesday Jun 20 |
| Running - Road / Track warm up/down (road) 11:15 [2]1.55 mi (7:16 / mi) +20m 4:20 / km | |
| ahr:135 max:155 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at Big Finn Hill Park. |
| Orienteering race (sprint) 37:08 [2]*** 3.1 km (11:59 / km) +35m 11:20 / km | |
| ahr:128 max:161 11c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Big Finn Hill. Some of it was fine, but there were a few controls that were bingo due to being in the green and either in places with map errors or misplaced. Control #4 took 10.5 minutes, and control #6 took 7.5 minutes. |
Tuesday Jun 19 |
| Cycling (mtb road) 44:42 [2]* 10.0 mi (4:28 / mi) +200m 2:37 / km | |
| ahr:120 max:148 25c shoes: Nike ACG cycling shoes |
| Seward Park Street Scramble vetting, including lots of stops at controls. |
Monday Jun 18 |
| Running - Road / Track (road) 31:25 [2]4.0 mi (7:51 / mi) +60m 4:40 / km | |
| ahr:124 shoes: Brooks Trance 5 - 1 |
| Run with 6x surges of 50 fast strides (29-30 seconds each), then did ~50 seconds of skipping, high knees and butt kicks. The skipping popped something in my left hip, so I quit the form drills and jogged gently back. The strides and form drills are logged separately. |
Sunday Jun 17 |
| |
| Event: Salmon La Sac 8 Hour Rogaine
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| Running - Trail / Grass (control pick-up) 23:00 [2]2.6 mi (8:51 / mi) +130m 4:45 / km | |
| ahr:125 max:147 shoes: Brooks Trance 5 - 1 |
| Salmon La Sac Rogaine control pick-up. My legs felt tired.
Targo and Nikolay cleaned the course with just a few minutes to spare, so the length was about right. |
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| C • and... 2 |
Saturday Jun 16 |
| Running - Road / Track warm up/down (dirt road) 4:37 [2]0.6 mi (7:41 / mi) +55m 3:43 / km | |
| ahr:148 max:160 slept:2.0 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run to start of Goat race at Cle Elum Ridge. |
| Orienteering race (long distance) 1:35:58 [3]*** 13.2 km (7:16 / km) +615m 5:54 / km | |
| ahr:159 max:173 18c shoes: VJ Twister (US size 10.5) - 2 |
| Cle Elum Ridge Goat. To my surprise, my legs felt pretty good today, and I was able to concentrate pretty well on the navigation. I felt fairly strong for most of the race, and I had no major time-loss errors. The forest was open, with great visibility, but the lush grass and ground vegetation covering the downed logs and branches made it a challenge to maintain a high running speed. I'm happy with my per-km time under these conditions. |
| Cycling (mtb road/trail) 1:23:00 [2]* 12.0 mi (6:55 / mi) +320m 3:58 / km | |
| ahr:124 max:155 8c shoes: Nike ACG cycling shoes |
| Final control setting for Salmon La Sac Rogaine. |
| Running - Trail / Grass (course setting) 20:00 [2]** 2.2 mi (9:05 / mi) +40m 5:21 / km | |
| shoes: Nike ACG cycling shoes |
| Excursions on foot from my bike while control setting. |
Friday Jun 15 |
| Note | |
| slept:4.0 (rest day) |
| I'm pretty tired and sore from two big days of training in a row. |
Thursday Jun 14 |
| Orienteering (rogaining / course set) 3:36:00 [2]*** 13.0 mi (16:36 / mi) +1070m 8:13 / km | |
| ahr:130 max:155 10c slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Course scouting at Salmon La Sac, mostly brisk walking with a pack (12-70 pounds, depending on how much water I was carrying), but a little running, too. The rogaine is going to be awesome! |
Wednesday Jun 13 |
| Orienteering (rogaining / course set) 1:44:00 [2]*** 9.7 mi (10:43 / mi) +370m 5:57 / km | |
| ahr:133 max:158 5c |
| Course scouting at Salmon La Sac. I mostly ran, but the time includes some hiking with a pack, e.g. while going up the steeper hills or lugging water. |
| Cycling (mtb dirt/gravel road) 37:00 [2]* 5.0 mi (7:24 / mi) +200m 4:05 / km | |
| ahr:136 max:156 3c shoes: Nike ACG cycling shoes |
| Some course setting by bike. |
| Orienteering (rogaining / course set) 18:00 [2]*** 1.3 mi (13:50 / mi) +100m 6:57 / km | |
| ahr:127 max:145 2c shoes: Nike ACG cycling shoes |
| A 10-minute stint on foot during the biking, plus an 8-minute out-and-back trip to a control. |
| Running - Trail / Grass (trail / dirt road) 35:05 [2]** 4.0 mi (8:46 / mi) +140m 4:55 / km | |
| ahr:133 max:146 3c shoes: Brooks Cascadia (lime green!) |
| Running while rogaine course scouting. |
Tuesday Jun 12 |
| Note | |
| (rest day) |
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Monday Jun 11 |
| Note | |
| slept:6.0 (rest day) |
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Sunday Jun 10 |
| Running - Trail / Grass (some road, too) 1:42:00 [2]13.3 mi (7:40 / mi) +220m 4:32 / km | |
| ahr:142 max:158 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran from home, looping through Good Shepherd, to Woodland Park and on HS cross country course (22:35), around Green Lake (20:30), back and forth through Woodland, around the Zoo, along Green Lake to 65th St and home via 1st Ave. After feeling a bit tired/stiff starting out, my legs felt pretty good, and cruising at 7-7:30 pace on the flats required no special effort. I was beginning to get tired toward the end, and jogging up the long, gentle hill made my calves and vastus medialis muscles sore. I spent a few minutes stretching my calves and hamstrings after the run.
Last night was my first good night of sleep in several days. |
Saturday Jun 9 |
| Note | |
| slept:4.2 (rest day) |
| |
Friday Jun 8 |
| Running - Road / Track (some grass & path) 1:10:31 [2]* 9.0 mi (7:49 / mi) +170m 4:36 / km | |
| ahr:132 max:151 slept:8.0 |
| Ran a clockwise loop from the office, including visiting various small parks to the West. My legs felt pretty good. I thumbed the Seattle O-Map (such as it is) pretty much the whole way. Distance is a guess. |
Thursday Jun 7 |
| Cycling (mtb road) 1:09:00 [2]14.25 mi (4:51 / mi) +195m 2:53 / km | |
| ahr:129 max:155 slept:7.0 shoes: Nike ACG cycling shoes |
| Rode from Laurelhurst to downtown to pick up the Salmon La Sac USGS maps from Metsker Maps, then I rode to the Arboretum, stopping for a short spin around Colonnade Park to check out the progress on the bike trail construction. I went running to pick up the land-accessible canoe-O controls, then biked back to Laurelhurst. My legs felt somewhat tired. |
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| C • Metsker Maps 2 |
| Running - Trail / Grass (some pavement) 17:55 [2]0 mi ( / mi) +25m 2:23:20 / km | |
| ahr:133 max:151 shoes: Brooks Cascadia (lime green!) |
| Control retrieval at Arboretum. I had a brief bit of pain at the injury site in my left knee. It just felt like stiffness and went away quickly. |
| Paddling / Rowing (kayaking) 31:32 [2]2.45 mi (12:52 / mi) +0m 8:00 / km | |
| ahr:113 max:131 |
| Picking up canoe orienteering controls at Union Bay. Paddling felt quite hard, and I sort of hit the wall toward the end, despite a low-to-medium intensity. |
Wednesday Jun 6 |
| Orienteering (middle-ish) 43:42 [2]*** 6.2 km (7:03 / km) +85m 6:36 / km | |
| ahr:133 max:150 spiked:18/22c slept:3.5 shoes: Brooks Cascadia (lime green!) |
| I ran a course around Magnuson Park--the same course I did a couple of weeks ago, but in reverse. My legs felt okay this morning, although I had a bit of pain behind my left knee (middle-to-outside, thank goodness) starting out. I tried to let my stride roll out pretty well on the open running stretches (~7:00/mi pace or a bit faster), after I warmed up. |
| Note | |
| |
| I've been working too much and not logging my training enough (or indeed, actually training enough). Sleeping more would also be a good thing. |
| Cycling (mtb wide trail) 35:00 [2]* 6.4 mi (5:28 / mi) +120m 3:13 / km | |
| max:155 shoes: Nike ACG cycling shoes |
| Measuring trails at Redmond Watershed for the NW Trail Runs event in September. I've barely biked at all lately. It was fun. Unfortunately, my right foot came unclipped at one point, and my pedal collided with my right heel, which hurt like crazy (and later swelled a bit, after hurting some while I ran). |
| Running - Road / Track warm up/down (track) 9:27 [2]1.37 mi (6:53 / mi) +0m 4:17 / km | |
| ahr:141 max:156 shoes: Nike Zoom Waffle - Husky color |
| Warm-up run on the track at Redmond High School. I missed the 3k run (which was started 15 minutes early, and I showed up 9 minutes before scheduled start time) at the all-comers track meet, so I decided to run a few intervals. My legs felt good, which partly must have been the effect of the waffle racers, which weigh next to nothing. |
| Running - Road / Track intervals (track) 5:39 [4]1.12 mi (5:02 / mi) +0m 3:08 / km | |
| max:172 shoes: Nike Zoom Waffle - Husky color |
| 3 x 600 meters, with 1:45 rest between reps. My legs were pretty fried after the second rep, so this was a big enough workout for me right now. Times, max. heart rates, and one minute recovery HRs: 1:56.1 168/88, 1:51.6 171/100, 1:51.2 172/108 The recovery HRs are quite low--weird. |
| Running - Trail / Grass warm up/down (some pavement) 18:00 [2]2.1 mi (8:34 / mi) +40m 5:02 / km | |
| ahr:124 max:147 shoes: Brooks Trance 5 - 1 |
| Warm down jogging in and around Hartman Park. |
Tuesday Jun 5 |
| |
| Event: BEAST Race #3
|
| Orienteering (course setting) 19:32 [2]*** 3.23 km (6:03 / km) +25m 5:49 / km | |
| ahr:127 max:147 spiked:5/5c shoes: Salomon trail/AR shoes |
| Setting canoe-O controls (five of the six land-accessible ones) for BEAST this evening. |
| Paddling / Rowing (control setting) 30:00 [2]** 2.56 mi (11:43 / mi) +0m 7:17 / km | |
| max:124 spiked:4/5c |
| Paddling while setting out BEAST canoe-O controls. |
Monday Jun 4 |
| Note | |
| (rest day) |
| |
Sunday Jun 3 |
| Note | |
| (rest day) |
| |
Saturday Jun 2 |
| |
| Event: San Francisco Night and Day Challenge
|
| Running - Road / Track (road) 25:03 [2]3.43 mi (7:17 / mi) +100m 4:10 / km | |
| ahr:141 max:156 slept:9.5 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, then out the Sawyer Camp N. extension, a couple hundred meters further on the paved trail, and back home via Conejo. I had a bit of pain behind my left knee. |
| Running - Road / Track (street O) 1:58:17 [2]* 14.0 mi (8:26 / mi) +470m 4:45 / km | |
| ahr:134 max:154 15c shoes: Brooks Trance 5 - 1 |
| Ran part of the SFND course, between shifts working on results for the 3-hour and 7-hour finishes. It was a really fun run, and the time flew by. I pushed the pace a bit for the last 50 minutes or so, in order to get back in time for my shift. I don't remember how many controls I visited, but I think it was about 15. I know it was 930 points worth, which compares favorably with the 3-hour teams' results.
I blew by one control two or three times before identifying the right address number (which was in large numerals on the door--duh!)
The distance is approximate; I haven't measured yet. The logged time includes stops. |
Friday Jun 1 |
| Running - Road / Track (road) 41:23 [2]5.7 mi (7:16 / mi) +160m 4:09 / km | |
| ahr:147 slept:5.0 shoes: Brooks Trance 5 - 1 |
| Ran from Crystal Springs road to the Sawyer Camp Trail, North along the trail, then to Terry's in Millbrae. After about16 minutes warm up, I did 3 x 1 mile threshold runs, with 1/2 mile recovery run in between, and I've logged those miles separately. It felt very comfortable to run at sub-7 minute pace, but it felt tough to run the threshold intervals at 6 minute pace--weird! I guess my legs are tired from something or swollen from sitting on the plane or out of it from not training yesterday or whatever. I had a bit more pain behind my left knee, but on the lateral side and a bit in the middle, not the primary injury site. |
| Running - Road / Track tempo (road) 17:57 [3]3.0 mi (5:58 / mi) +20m 3:39 / km | |
| ahr:160 max:168 shoes: Brooks Trance 5 - 1 |
| 3 x 1 mile @ about threshold pace: 5:56 157/162, 6:00 159/165, 6:01 163/168. The last one had the most climb. 1/2 mile recovery jogs were 3:26 and 3:29. |