Sunday Mar 31 |
 | Running - Road / Track (road / bit of trail) 1:05:30 [2]8.59 mi (7:37 / mi) | |
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| Ran to Ravenna Blvd, through the park to the Burke-Gilman Trail, to Stone Way, a bit farther to Woodland Park Ave, North through Woodland Park to Green Lake, then along the lake to Kenwood Pl and home. I felt so-so. I guess I was somewhat tired from the race yesterday, despite not being sore. |
Saturday Mar 30 |
| Running - Road / Track (road) 10:30 [2]1.57 mi (6:40 / mi) | |
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| Warm up for 3000 meter race at Spring Break Open at Edmonds Stadium. |
| Running - Road / Track (track) 9:39 [4]3 km (3:13 / km) | |
| shoes: Nike Zoom Waffle - Husky color |
| 3000 meter race at the Spring Break Open. I planned to go out at 80 seconds per lap, then see how it was going. It turned out that was really easy, and I ran quite negative splits, despite just aspiring to run 9:50-10:00. I didn't have much speed yet, though--I was just able to go moderately fast without dying.
Splits: 79.3 79.1 80.6 79.5 75.4 77.2 38.3 35.4 34.7 = 9:39.5
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| Running - Road / Track (some trail) 18:30 [2]2.31 mi (8:01 / mi) | |
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| I warmed down through Pine Ridge Park after the 3k. |
Friday Mar 29 |
| Running - Road / Track (some grass) 23:10 [2]3.44 mi (6:43 / mi) | |
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| Zoo run. |
Thursday Mar 28 |
| Running - Road / Track (road) 18:57 [1]1.72 mi (11:01 / mi) | |
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| Jogged around the neighborhood with Bernie, then ran to Nic and Amber's and back. |
| Roller-skating 21:40 [1]2.8 mi (7:45 / mi) | |
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| Skated around Green Lake with Terry. It was relaxing and really fun. |
Wednesday Mar 27 |
| Roller-skating 1:18:29 [2]11.8 mi (6:39 / mi) | |
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| 55:47 skate with Stephen along the SR-520 path from his place to Redmond, around Redmond, then back up the hill to his place (~8 miles). 4:50 skate 1.3 miles from Stephen's to the 40th St bus stop on SR-520. 17:52 skate 2.5 miles home from Montlake freeway bus stop. |
Tuesday Mar 26 |
| Cycling (Mt. biking on road) 1:14:18 [2]20.3 mi (3:38 / mi) | |
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| Rode 33:48 for 8.7 miles to Aldercrest for orienteering class, then 40:30 for 11.6 miles to UW for running group. |
| Running - Road / Track (some trail) 54:12 [2]6.38 mi (8:30 / mi) | |
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| Husky group run, then some warm up at Husky Stadium. |
| Running - Road / Track (track) 17:26 [3]3.0 mi (5:49 / mi) | |
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| Ran 3 x 1 mile at Husky Stadium with 1:30 rest between reps. Times: 5:50, 5:47, 5:49. |
| Running - Road / Track (road) 5:30 [2]0.6 mi (9:10 / mi) | |
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| Jog from Husky Stadium to my bike at Bagley Hall. |
| Cycling (Mt. biking on road) 9:30 [2]1.81 mi (5:15 / mi) | |
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| Rode home from Bagley. |
Monday Mar 25 |
| Running - Road / Track (road) 50:36 [1]4.04 mi (12:31 / mi) | |
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| Ran with Terry and Bernie to Green Lake, 2/3 of the way around and home. |
| Riding scooter 36:12 [2]5.0 mi (7:14 / mi) | |
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| Rode to Ellie's (19:20) -- felt sort of tired.
Rode home later (16:52) -- felt great. |
Sunday Mar 24 |
| Running - Road / Track (some trail) 19:16 [2]2.14 mi (9:00 / mi) | |
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| Warm up run with Terry, Bill, and Heidi before the Mercer Island Half Marathon and 8k. |
| Running - Road / Track (road) 10:00 [3]1.74 mi (5:44 / mi) | |
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| Ran around in fits and starts while watching the Mercer Island 8k. |
Saturday Mar 23 |
| Cycling (Mt. biking on road) 6:55 [2]1.67 mi (4:07 / mi) | |
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| Rode to Kinkos and back to make map and control description sheet copies for the night-O tonight. |
| Running - Trail / Grass 47:49 [2]4.78 mi (10:00 / mi) | |
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| Jogged around and set out controls for Volunteerr Park night-O (36 min.), then I ran around a bit later to pick up some controls (11:49) |
Friday Mar 22 |
| Cycling (Mt. biking on road) 35:50 [2]8.37 mi (4:17 / mi) | |
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| Rode to Northgate GHCU and back. My legs felt pretty zippy for most of the ride. Also, the weather is nice! |
Thursday Mar 21 |
| Cycling (Mt. biking on road) 25:35 [2]6.08 mi (4:12 / mi) | |
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| Rode to Montlake building and back (via Trader Joe's). |
| Running - Road / Track (road) 29:14 [2]3.53 mi (8:17 / mi) | |
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| Ran with Stephen (who rode my scooter) to Green Lake, along the lake, and home. I did some sprints in the middle of the run, which I've logged separately. |
| Running - Road / Track (road) 3:20 [5]0.76 mi (4:23 / mi) | |
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| Did 10 x 20 second sprints during my run. I took 40 seconds rest between sprints. I felt pretty quick for the first 3-5 of them, then it started to feel a bit tough. |
Wednesday Mar 20 |
| Cycling (Mt. biking on road) 22:30 [2]5.0 mi (4:30 / mi) | |
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| 18:11 ride to Volunteer Park to plan courses for Saturday, then 4:19 ride to Montlake Building to work as afternoon receptionist. My legs felt pretty strong on the bike. |
| Cycling (Mt. biking on road) 10:44 [2]1.37 mi (7:49 / mi) | |
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| Rode (up Capitol Hill) from Montlake building to Volunteer Park to finish course planning. |
| Cycling (Mt. biking on road) 24:15 [2]5.18 mi (4:41 / mi) | |
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| Rode from Volunteer Park to GHCU, then home. It was really, really cold. |
Tuesday Mar 19 |
| Running - Road / Track (road) 12:00 [3]2.0 mi (6:00 / mi) | |
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| Ran to the IMA to meet the Husky running group. I missed them by a couple minutes but meet them en route. My legs were fairly tired still. |
| Running - Road / Track (road / bit of trail) 1:00:58 [2]7.17 mi (8:30 / mi) | |
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| Husky run to the Arboretum, then ran home. |
| Running - Road / Track (road) 14:33 [1]1.22 mi (11:56 / mi) | |
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| Jogged around the neighborhood with Bernie. |
Sunday Mar 17 |
| Running - Trail / Grass (trail / some road) 1:16:46 [1]4.3 km (17:51 / km) | |
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| Followed Terry on the long orienteering course at Island Crest Park. It was sort of a light fartlek, because sometimes it was intensity 0, sometimes intensity 1, and sometimes intensity 2. It was a gorgeous day. I was sore from Chuckanut, but not cripplingly so. |
Saturday Mar 16 |
| Running - Trail / Grass (trail) 5:01:29 [2]50 km (6:02 / km) | |
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| Ran Chuckanut Mountain 50k. I wanted to break 5 hours, but after surging after about 2:45 and running pretty quickly down the mountain between checkpoints 4 and 5, I was wasted on the flat stretch at the end. Still, I managed to hold off the three guys I had just passed. There was snow above 500 feet, and the trees were beautifully and thoroughly glazed. |
Friday Mar 15 |
| Running - Road / Track (road) 32:35 [2]4.3 mi (7:35 / mi) | |
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| Ran to Green Lake, around the lake and home. |
Wednesday Mar 13 |
| Running - Trail / Grass (snow) 52:26 [1]3.75 mi (13:58 / mi) | |
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| Ran in the snow (4-6") with Terry at Dinosaur National Monument. After setting up the tent, we set off down the road in the eerie near darkness. It was really relaxing. |
Tuesday Mar 12 |
| Running - Road / Track (road / gravel) 44:38 [2]6.15 mi (7:16 / mi) | |
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| Ran 48:38 along Highline Canal Trail (I think that's what it was called), then to Jim's house in Englewood. I did eight strides during the run, which I've logged separately. Running felt like work today, but at the end of the run, I stopped to watch the tail end of a track meet at the high school. Then I went home and Terry and I came back together to watch the last few events. |
| Running - Road / Track (road / hard dirt road) 4:00 [5]0.89 mi (4:30 / mi) | |
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| Did two sets of hard strides during my run. I took several minutes of rest between sets, and within sets, I started a surge every 2 minutes.
Set 1: 30/30/40/30 seconds
Set 2: 30/30/30/20 seconds |
Sunday Mar 10 |
| Cycling (Mt. biking on road) 40:14 [2]8.94 mi (4:30 / mi) | |
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| Rode to Magnuson to put on orienteering event, then rode to UW to meet Bill to go running. |
| Orienteering (hang/pick up controls) 55:38 [2]4.64 mi (11:59 / mi) | |
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| Hung controls for orienteering event at Magnuson (31:05) and picked them up after (24:33). |
| Running - Trail / Grass (trail) 2:17:56 [2]13.79 mi (10:00 / mi) | |
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| Ran with Bill at night on Cougar Mountain. It was wet and muddy. I should do more trail and terrain running at night--to steel myself against the boredom of rogaining at night. |
Saturday Mar 9 |
| Roller-skating 34:03 [2]6.2 mi (5:29 / mi) | |
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| Rollerblading at Green Lake, I think, but it could have been running or biking, or it could have been yesterday. All I have is a split on my watch. |
| Running - Road / Track 5:30 [2]0.69 mi (7:57 / mi) | |
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| Maybe I ran (or biked) somewhere...It's all a big mystery, because I don't remember. |
| Running - Road / Track 10:29 [2]1.5 mi (7:00 / mi) | |
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| Warm up run to Woodland and around the track and sports fields. |
| Calisthenics / Dance (form drills) 1:00 [5]0 mi ( / mi) | |
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| Did some form drills at the end of my warm up. |
| Running - Trail / Grass (trail and grass) 21:09 [3]3.41 mi (6:11 / mi) | |
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| Ran 3 x the upper loop of the high school cross country course at Woodland Park. The loop measures 1830 meters on the orienteering map. I felt quite good, especially on the second and third reps. I took 2 minutes of rest between reps. My exercise pulse was at or slightly below 165. Times: 7:12, 6:58, 6:59. |
| Running - Road / Track (mostly road) 12:11 [2]1.35 mi (9:00 / mi) | |
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| Warm down home after threshold runs. |
Friday Mar 8 |
| Note | |
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| I tried Rusko's heart-rate-monitoring-to-detect-overtraining thingy: Pulse lying down for 10 minutes, pulse 15 seconds after standing, and pulse 90-120 seconds after standing. They were 57/100/74 at 12:50 PM, a little while after eating. I must be overtraining--or overeating. |
Thursday Mar 7 |
| Cycling (Mt. biking on road) 21:24 [2]5.77 mi (3:42 / mi) | |
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| Rode to Magnuson Park. |
| Running - Trail / Grass (some road, too) 34:17 [2]4.03 mi (8:30 / mi) | |
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| Ran around Magnuson in short, intermittent bits, planning courses for my event on Sunday. It was sort of a fartlek, with the pace ranging from 6 to 11 minutes per mile, depending on how I felt. My left ankle was bothering me again before running, after I got off the bike and was just walking around, but it felt fine toward the end of my time at the park. |
| Cycling (Mt. biking on road) 27:43 [2]5.5 mi (5:02 / mi) | |
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| Rode home from Magnuson in the inch of light hail that had just fallen on the ground. I felt sort of depleted, probably from not eating enough today. |
Wednesday Mar 6 |
| Cycling (Mt. biking on road) 16:05 [2]3.3 mi (4:52 / mi) | |
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| Biking to and from a cappella. My legs are sort of tired from the high training volume. |
Tuesday Mar 5 |
| Cycling (Mt. biking on road) 36:06 [2]8.62 mi (4:11 / mi) | |
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| Various stints of biking (to Montlake, then Capitol Hill, then home). |
| Cycling (grass / trail) 20:00 [2]2.5 mi (7:59 / mi) | |
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| Rode around Volunteer Park, checking it out for changes before planning the night sprint in a few weeks. |
| Roller-skating 29:04 [2]5.34 mi (5:26 / mi) | |
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| Skated to Green Lake, around a couple times, and home. I did a six minute hard stint, which I logged separately. It was nippy out, hinting at the snow to come. My lower back fatigued early but gradually felt better as I kept skating. |
| Roller-skating 6:00 [4]1.46 mi (4:06 / mi) | |
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| Hard segment of skating. My quads got pretty tired. |
Sunday Mar 3 |
| Cycling (Mt. biking on road) 2:26:31 [2]39.07 mi (3:45 / mi) | |
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| Rode through Ravenna, out the Burke-Gilman and Sammamish River trails to just past the Red Hook Brewery and back home. The problem with biking is that it hurts my a**. In fact, my a** wa* pretty *ore for mo*t of the way home. Also, my right foot kept falling asleep from the seat mashing the nerves in my leg. |
Saturday Mar 2 |
| Orienteering (course setting) 57:41 [2]4.5 km (12:49 / km) | |
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| Set out controls for the Priest Point meet. My ankle is pretty sore from yesterday, and it probably would have been better off if I hadn't done anything today, but that wasn't an option. |
| Running - Trail / Grass 12:52 [2]1.3 mi (9:53 / mi) | |
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| Picked up a couple controls. |
Friday Mar 1 |
| Cycling (Mt. biking on road) 31:00 [2]6.0 mi (5:10 / mi) | |
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| Four short bike trips: To school to scan some field notes (6:36) then back (8:00), then to school again (6:28) to meet Bill for a long run, and finally home (9:56) after the run. |
| Running - Road / Track (road) 3:57:19 [2]26.8 mi (8:51 / mi) | |
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| Ran long with Bill. We went to Seward Park, around the peninsula, back past campus to Green Lake on Ravenna Blvd, around the tennis courts near Evans Pool, and back to Bagley. Running on pavement is much more wearing than trail running. After a couple hours, I felt pretty knackered. Also, my left ankle (on the outside, just below the bone) hurt for at least the second half of the run, probably from turning it while running along the edge of the road yesterday at Priest Point Park. |
| Strength / Weights (Pull-ups) 1:00 [4] | |
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| I did 10 pull-ups at Green Lake toward the end of the long run. |