Thursday Jan 31 |
 | Cycling (Mt. biking on road) 16:30 [3]4.34 mi (3:48 / mi) | |
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| Biked to post office, then to NSCC for my business class. I was feeling pretty strong and pushed it a bit. |
| Cycling (Mt. biking on road) 12:24 [2]2.85 mi (4:20 / mi) | |
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| Biked home from NSCC. |
| Running - Barely (road) 26:36 [1]1.8 mi (14:46 / mi) | |
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| Jogged around the neighborhood with Mom and Bernie. (Actually, they walked, and I jogged alongside.) |
| Running - Sprint (form drills) 3:00 [5]0.4 km (7:30 / km) | |
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| Since this is an easy week, I just ran two sets of the usual: high knees, skip-bounding, butt kicks, and long-bounding strides. I did the drills on the sidewalk between home and Jim and Carols, about a 45 meter stretch. I did the drills sort of half-assed; well, 3/4-assed is more like it. I'm not sure how I feel about that, but it's probably okay occasionally. The skip-bounding felt tough, I suppose because my legs are still flat from the 50k on Sunday. |
| Running - Easy (road) 12:45 [2]1.3 mi (9:49 / mi) | |
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| Warmed down around the neighborhood after the form drills, including a couple stints of backwards running and some grapevine drills. My hamstrings were really fatigued. |
Wednesday Jan 30 |
| Cycling (Mt. biking on road) 23:30 [2]5.0 mi (4:41 / mi) | |
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| Biked to Haggett, to Stevens Court for a cappella small group, to the HUB for big group, then home. |
Tuesday Jan 29 |
| Cycling (Mt. biking on road) 16:26 [2]3.55 mi (4:38 / mi) | |
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| Biked to the post office, to Gregg's, then home. My legs are still distinctly tired. |
| Running - Tempo (road) 12:40 [3]2.08 mi (6:05 / mi) | |
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| Ran to the IMA. I felt really good, and it seemed like I was running really quickly, but I noticed that my stride was fairly short, which accounts for the moderate pace. |
| Running - Easy (road) 1:07:45 [2]7.65 mi (8:51 / mi) | |
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| Did the Laurelhurst run with the Husky group, then ran home (after hanging out at Bill's office for a while). A new guy named Mark was at the run; he's a former orienteer from Britain who wants to get back into it. Cool! |
Monday Jan 28 |
| Riding scooter 17:00 [2]2.1 mi (8:06 / mi) | |
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| Rode my scooter to the post office, to Food Giant (sic., really QFC), then home. My legs--quads, in particular--were really beat from yesterday. This is supposed to be an off day, but I cheated. |
Sunday Jan 27 |
| Running - Easy (trail) 4:51:55 [2]31.2 mi (9:21 / mi) | |
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| Ran Tony's 50k with Bill in 4:57:25 (including a 3:30 stop after the first lap and a 2:00 stop after the second, which I subtracted from the logged time) at Lake Youngs Watershed. I didn't think I would be able to finish, because of my fickle knees, but after my right knee had a few periods of moderately intense pain on the second lap, it was pretty comfortable on the third. It started snowing lightly fairly early in the first lap, then started snowing harder throughout the second lap, such that there were up to a couple inches on the ground toward the end of the second lap. It was well above freezing though, so it got soft and mucky on the third lap, when it wasn't snowing anymore. Not counting the two big breaks (but counting several peeing stops), my splits were:
20:13 for 2.2 miles out and back at the beginning
89:57 for 9.5 mile first lap
88:49 for 9.5 mile second lap
88:19 for 9.5 mile third lap
4:36 for 0.5 miles out and back at the end |
Saturday Jan 26 |
| Running - Easy (road) 9:00 [2]1.29 mi (6:58 / mi) | |
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| Warmed up for orienteering at Ft. Steilacoom. |
| Running - Tempo (orienteering) 35:10 [3]6 km (5:52 / km) | |
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| Ran course 4 at Ft. Steilacoom. I felt pretty good at times, but seemed to tire easily. I mostly orienteered pretty well, but lost maybe 3 minutes on control 5, because I thought it would be possible to get through the few meters of green, but the trail REALLY DID dead end and no one who ran before me had pushed a path through the blackberries, so I had to turn around and go back and around. |
| Running - Easy (orienteering) 24:53 [2]2.7 mi (9:13 / mi) | |
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| Picked up controls. My fingers got really cold, since it was in the 30s. |
| Note | |
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| Getting to Ft. Steilacoom took a long time. I rode with Kean, Ginger, and Mike (Schuh), who guided us along a detour around the pile ups of cars spun out on black ice on I-5. (When we saw the sign that said "All Lanes Blocked Ahead", we knew it was time to exit.) We ended up making an aiming off error when we got back to the freeway and having to double back to get to the right exit. |
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4 - Splits |
Friday Jan 25 |
| Cycling (Mt. biking on road) 9:12 [2]2.0 mi (4:35 / mi) | |
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| Biked to Haley's to meet Julia for lunch/dinner at Jai Thai. |
Thursday Jan 24 |
| Running - Easy (road) 24:46 [2]3.37 mi (7:20 / mi) | |
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| Ran to Hailey's in Fremont to run Mickey, but I couldn't get in, so I ran home. On the way back, I did form drills, which I've logged separately. |
| Running - Sprint (form drills) 3:00 [5]0.4 mi (7:30 / mi) | |
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| Ran 3 x 15 seconds each of high knees, skip-bounding, butt kicks, and long striding. I took 15 seconds rest between each drill. I felt sort of tired/weak during the drills--probably from being a little sick.
My right pectoral muscle hurt after the drills, presumably from swinging my arms so vigorously during the high knees or long striding.
... |
| Cycling (Mt. biking on road) 36:56 [2]8.5 mi (4:20 / mi) | |
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| Biked to NSCC (12:34 for 2.9 miles) for business class, then to GHCU and home via NSCC (24:22 for 5.6 miles). There was a cold, stiff South wind on the way back, and the pelting rain hurt my face. |
| Note | |
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| I pulled a muscle swinging my arms? The rain hurts my face? Oh no! I'm turning into a sissy! |
Wednesday Jan 23 |
| Cycling (Mt. biking on road) 14:15 [2]3.07 mi (4:38 / mi) | |
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| Rode to school (6:48) and most of the way home (7:27) for my first dose of the weekly 4-hour a cappella practices that I'll have this quarter: 2 hours of audition group followed by 2 hours of big group. |
Tuesday Jan 22 |
| Running - Easy (road) 24:47 [2]2.75 mi (9:00 / mi) | |
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| With Terry, ran East, then North to Main Street, then West to Brookline, then South home. |
| Cycling (Mt. biking on road) 10:10 [2]2.4 mi (4:14 / mi) | |
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| Biked to Green Lake library (4:00) and back (6:10). |
Sunday Jan 20 |
| Running - Barely (road / grass) 2:09:00 [1]12.28 mi (10:30 / mi) | |
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| Ran with Terry from Pearl and Henry Streets to Harvard Square, through Cambridge Common, through Danehy Park, to Fresh Pond and around counterclockwise 1.7 times, then East to the river and home. It was fun to run in the few inches of snow that were on the ground. My right ankle and achilles were a little tender before starting out but didn't get any worse on the run. |
Saturday Jan 19 |
| Running - Tempo (orienteering) 1:08:43 [3]5 km (13:45 / km) | |
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| Orienteering at Pulpit Rock, on a (slightly) augmented USGS map. I ran medium intensity, but my time was really slow, because I lost lots of time. There were a bunch of stone walls on the map, but it seemed like there were twice as many that weren't on the map, and I explored them extensively. It was really fun to run in the few (3-6) inches of snow. |
Friday Jan 18 |
| Running - Easy (road / grass) 43:17 [2]4.4 mi (9:50 / mi) | |
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| Ran the River St. Bridge / Harvard Bridge loop with Terry. I was a little tired from yesterday, but the run felt good. |
| Running - Easy (orienteering) 1:07:18 [2]8.41 mi (7:59 / mi) | |
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| Ran to Kenny's, we took the T and ran around Pine Banks Park, then we took the T back and I ran home. |
Thursday Jan 17 |
| Running - Easy (road / grass) 35:11 [2]5.0 mi (7:01 / mi) | |
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| AM run |
| Running - Easy (road / grass) 26:06 [2]3.5 mi (7:27 / mi) | |
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| PM run |
| Running - Tempo (grass) 2:58 [3]0.52 mi (5:42 / mi) | |
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| Tempo pace surge in the middle of my run. |
Wednesday Jan 16 |
| Running - Barely (road / grass) 43:31 [1]4.0 mi (10:53 / mi) | |
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| Ran the River Street Bridge / Harvard Bridge loop with Terry. I did form drills with Terry and a little stretching in the middle. |
| Running - Sprint (form drills) 5:00 [5]0.4 mi (12:29 / mi) | |
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| Did form drills with Terry during the medium bridge loop: 3 x high knees, skip-bounding, butt kicks, and long striding. |
Sunday Jan 13 |
| Running - Barely (road / terrain) 2:00:00 [1]10.91 mi (10:59 / mi) | |
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| Ran along Mud Creek, around Jamaica Pond, and back with Terry. It was windy and cold, and the slush on the ground froze and became crunchy during the run (4-6 PM). It was a fun run. |
Friday Jan 11 |
| Running - Barely (road) 33:37 [1]3.02 mi (11:07 / mi) | |
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| Ran the BU Bridge / Harvard Bridge loop with Terry. |
Wednesday Jan 9 |
| Cycling (Mt. biking on road) 14:34 [2]3.0 mi (4:51 / mi) | |
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| Rode home from Montlake building. |
| Running - Barely (road) 24:21 [1]2.25 mi (10:48 / mi) | |
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| Ran 17:05 with Bernie, Maddy and Jake to warm up for running drills, then ran 7:16 afterward, including a few minutes of backwards running, to warm down. The dogs we're difficult to begin with, because Jake and Maddy kept stopping and trying to take their head collars off, making me bump into them and tangling the leashes. They mellowed out as the jog progressed, though. |
| Running - Sprint (running drills) 9:18 [5]0.9 km (10:20 / km) | |
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| Ran three consecutive sets of six 40-meter form drills (+ about 10 meter turn around after each drill): high knees, skipping, butt kicks, long striding, goose stepping, and half lunges. The half lunges were killer, but my lunging steps got shorter with each repetition. I didn't do full lunges, because those are crazy--an efficient way to rip the muscles on the backs of my upper legs. |
| Cycling (Mt. biking on road) 14:30 [2]3.3 mi (4:23 / mi) | |
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| Rode to school (6:15) and back (8:15) for a cappella practice. My legs were tired, particularly on the return. |
Tuesday Jan 8 |
| Cycling (Mt. biking on road) 57:30 [2]13.3 mi (4:19 / mi) | |
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| This is really three different biking sessions rolled into one: 1. 38:37 ride to downtown library and back (9.2 mi.) to check some things out; 2. 8:25 ride to school (2.0x mi.) for running group; 3. ~10:30 ride home (2.0x mi.) after running. My quads are still sore from the weekend, so I didn't feel too zippy on the bike, especially heading downtown into the stiff southerly breeze and later, riding home after the hard running. |
| Running - Easy (road / track) 1:05:25 [2]7.75 mi (8:26 / mi) | |
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| I did the Arboretum run pretty slowly (53:50) with Bill and Don, then ran down to the new Dempsey indoor facility and ran part of the Club Northwest workout on the new 306(why?)-meter track. I had 4:30 recovery running time between hard runs, and a 7:05 warm down jog. |
| Running - Pace (track) 5:00 [4]1.0 mi (4:59 / mi) | |
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| Ran part of the Club Northwest workout, which was 4 x 30 seconds hard, 30 easy, 1 minute hard, 1 min. easy, 2 min. hard, 2 min. easy. After the Husky group run, I got to Dempsey indoor facility just seconds before the workout started. I was wearing outdoor running clothes--running pants and a heavy long sleeve shirt, so I was really hot running inside. Between the new shoes and the new, resilient track, it was a soft, bouncy workout. That was different and fun, but not fun enough to keep me going when the fast pace and weekend's tiredness caught up with me on the first 2 minute hard stint. I ended up doing the subsequent 30 second and 1 minute reps then dropping out. I kept up with Jesse, Chris, and some guy I don't know, so there's a good chance the pace was a bit under 5:00/mile, and when I took my pulse after my last hard run, it was 192! (No, not 192 factorial, you silly!) |
Monday Jan 7 |
| Running - Barely (road) 15:35 [1]1.8 mi (8:39 / mi) | |
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| I was planning to take the day off, but the weather was so nice (upper 50s, drizzling and breezy) that I was lured outside to cheat. I jogged to Petco and back (overheating on the way back), then over to Nic and Amber's for Maddy's first birthday. She got three different tug-of-war / fetch toys. |
Sunday Jan 6 |
| X-C Skiing 1:47:00 [2]12.7 mi (8:25 / mi) | |
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| Went skiing with Dan Hayes and four of his friends on the Iron Horse Trail out East and back from Hyak. Most of the outing was pretty low intensity (around 120-130 heart beats per minute), but there were two 10-12 minute (and a couple of much shorter) stints at higher intensity, perhaps 155-165 bpm, when Dan and I went ahead of the others.
The weather was 32-33F and raining steadily, so the snow was heavy. Skating was tough, so I mostly did classical technique, with numerous shorter stints of skating.
My quads are pretty sore from the run yesterday, but they didn't hurt while I was skiing--only if I touch them or lift my knees up more than a little. |
Saturday Jan 5 |
| Running - Easy (trail) 2:38:27 [2]25 km (6:20 / km) | |
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| I ran the Half Ass 25k at Tiger Mtn. with Bill. We took it pretty comfortably up the hill (walked anything steep) and felt pretty good until I surged to catch up after my bathroom stop (2:40, not included in session time) after 1:43 at the horse tie up area. We stretched it out down the hill and felt pretty tired at the end. With about 5-10 minutes left, my left soleus cramped once (then promptly released) when I picked my foot up, and it felt sort of clinchy after that but didn't cramp again. |
| Cycling (Mt. biking on road) 12:00 [2]2.43 mi (4:56 / mi) | |
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| Biked to Green Lake Library (4:50) and back (7:10) to pick up a hold item. |
Friday Jan 4 |
| Cycling (Mt. biking on road) 37:00 [2]8.46 mi (4:22 / mi) | |
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| Rode to Capitol Hill (GHCU) and (a few hours later) home. |
| Running - Easy (road) 22:04 [2]3.2 mi (6:53 / mi) | |
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| Ran from Capitol Hill (GHCU) to downtown (Borders at 4th and Pine), stopping at Footzone to buy some shoes, and back. I wore the new adidas Response (Winter version) shoes I got. |
Wednesday Jan 2 |
| Cycling (Mt. biking on road) 1:53:00 [2]26.6 mi (4:14 / mi) | |
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| Rode to Bruce's and back to pick up my running shoes from where I left them on his porch. I rode there via Lake City Way and back via the BGT and Ravenna Park. I stopped at Kenmore Rhododendron Park (or whatever it's called) and looked around on the way back. While there, I mounted my night-O headlamp to my handlebars for the ride back. The last couple days, my left achilles has been hurting a little sometimes around the house, but it hasn't hurt much or bothered me after it's warmed up. I'll have to keep an eye on it. |
Tuesday Jan 1 |
| Cycling (Mt. biking on road) 34:09 [2]7.8 mi (4:22 / mi) | |
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| Rode in the rain with my new rain gear and fenders. I went down through Ravenna Park, then along the BGT to the bridge by City People's (around 47th Ave.), then North through Hawthorne Hills to 65th, and home via 5th. It was remarkable: I wasn't even damp until I hit the Burke-Gilman Trail, and then it was from breaking a sweat. |