Wednesday Dec 31 |
 | Running - Trail / Grass (snow) 49:45 [2] 4.0 mi (12:26 / mi) +120m 7:04 / km | |
| ahr:147 max:153 |
| I ran in the snow from Breitenbush Hot Springs: Across the footbridge, along the road for a few hundred meters, then up the Gorge Trail around a mile to a Forest Service road (#4285?), then back to Breitenbush via the road. Most of this run was in snowshoe tracks, and I postholed up to a foot about once every 2-10 steps, which made the going slow and taxing. The snow was about 3 feet deep, and the forest was beautifully shrouded. |
| Calisthenics / Dance (Yoga) 1:00:00 [1] | |
| |
| My first ever yoga class (at Breitenbush). I mostly did okay, but I had a few painful times. |
| Calisthenics / Dance (dancing) 1:00:00 [2] | |
| |
| Dancing to Tingara marimba music at Breitenbush. It was a great show and an enthusiastic crowd. I danced on and off for a few hours, but pretty hard for around an hour. |
Sunday Dec 28 |
| Cycling (Mt. biking on road) 9:38 [2] 2.28 mi (4:14 / mi) +62m 2:25 / km | |
| slept:9.5 |
| Rode to U. Bookstore (4:09) and back (5:29). My legs felt pretty good. |
| Running - Road / Track (some grass) 39:51 [2] 5.2 mi (7:40 / mi) +123m 4:26 / km | |
| ahr:141 max:153 |
| I ran around Woodland Park, the Zoo, and Green Lake. I went via 51st Street and returned via Sunnyside Ave, 1st Ave and Latona. I felt somewhat tired but also pretty strong. I wore my spandex hat and my new vest over my thicker blue polyester shirt, since it was below freezing out, and I was very comfortable. At one point along Green Lake, I noticed that I was pushing a bit; my pulse rate hit 153 and fairly markedly my legs felt weak and my form began to disintegrate. When my HR went back to 148 I felt fine again--it's fascinating how very specific the body's training response is.
My O-shoe-irritated right ankle didn't bother me at all during the run. |
| Note | |
| |
| I ended the week feeling pretty good and with 9:40 of training, within my target range of 9 to 11 hours.
Warming up for the Bog Slog and a couple of times subsequently, I noticed a little pain in the tendons and/or muscles behind my right knee. I hope this isn't a manifestation of my U.S. Rogaining Champs injury. I think that was more in my calf/knee muscles, whereas this feels a bit higher up--in the hamstring/knee junction tissues. |
| Strength / Weights (pull-ups) 1:00 [5] | |
| |
| Five pull-ups on hanging rings. (The metal bar at the exercise station at Green Lake was frosted over.) |
Saturday Dec 27 |
| Running - Road / Track (warm up) 5:00 [1] 0.5 mi (10:00 / mi) | |
| |
| Brief warm up jog before orienteering. |
| Orienteering (race) 1:02:14 [3] 5.1 km (12:12 / km) +220m 10:02 / km | |
| ahr:158 max:171 slept:3.5 |
| Ran course 4 at the Bog Slog (St. Edward State Park). Some mistakes, but not a bad run. I felt balanced and strong in the legs and moved well off trail. |
| Orienteering (mtn. bike O') 1:18:45 [1] 6.5 km (12:07 / km) +200m 10:30 / km | |
| ahr:118 max:135 |
| Did mtn. bike O' course with Stephen. I was cold at first when it sleeted on us early, but then I warmed to a survivable temperature. We went at an easy pace, and I navigated decently well but not as well as I could if I were concentrating hard. |
| Note | |
| |
| The bone that sticks out of the outside of my right ankle was quite sore from being rubbed by my O' shoes. This has happened at other times in the last few months; I'm not sure why. |
Wednesday Dec 24 |
| Running - Road / Track (wogging) 1:30:00 [2] 9.47 mi (9:29 / mi) +100m 5:43 / km | |
| |
| UPSing. Lots of trotting today. In contrast to yesterday, I felt very good, probably because I ran yesterday. |
Tuesday Dec 23 |
| Running - Trail / Grass (1/3 road) 3:35:00 [2] 24.54 mi (8:46 / mi) +710m 5:00 / km | |
| ahr:146 max:158 slept:7.0 |
| Ran almost to 65th & Roosevelt and back, then to Discovery Park, two of the usual 5-mile loops, home, around a couple blocks with Jake and Maddy, then to 45th and I-5 to meet Bill and Heidi to drive them to the airport.
I felt pretty lousy (clunky, tight and tired) at the beginning of the run, felt somewhat better from about 1-2 hours into the run, then began feeling worse, hitting a low point at about 2:45. I took a few gels over the next 30-40 minutes and felt pretty decent by about 3:15. At the end of the run, I felt like I could have continued for a while without much additional discomfort.
I had a bit of tenderness in my feet and my left achilles (from UPS work), but it didn't seem limiting. |
| Note | |
| |
| I'll aim to limit this week to about 9-11 hours of training, because next week will be sort of heavy (for an "easy week") with the Fat Ass 50k on January 3. |
Monday Dec 22 |
| Walking (wogging) 1:20:00 [1] 6.67 mi (11:59 / mi) +90m 7:09 / km | |
| |
| Driver helping; seemed like a slower day, even though I was along for 198 stops, dozens more than on the other days. |
| Note | |
| |
| I decided not to run today, because I have a bit of pain in various parts of my feet, especially my right. |
Saturday Dec 20 |
| Cycling (Mt. biking on road) 17:15 [2] 3.24 mi (5:20 / mi) +86m 3:03 / km | |
| ahr:125 |
| Rode to UW Campus and back for orienteering meet. |
| Running - Road / Track (road) 4:00 [2] 0.5 mi (7:59 / mi) +10m 4:41 / km | |
| |
| Brief warm-up running for orienteering, including a few uphill strides. |
| Orienteering (race) 27:41 [3] 5.2 km (5:19 / km) +90m 4:54 / km | |
| ahr:160 max:187 |
| Ran course 4 at UW meet. I wore, waffle racers, which made the footing slippery in places in the rain. Today, I focussed on keeping a pretty quick turnover (and usually a pretty short stride). I had a pretty steady and clean run, and I beat Bill by about a minute. I need to work on my map reading routine; I noticed that I was lazy about the map reading, and it cost me some hesitation time on the course.
I think the 187 max heart rate split was an erronious reading, because I was only pushing sort of hard.
The actual distance along my route was 6.5 km. |
| Orienteering (control pick-up) 19:00 [2] 2.6 km (7:18 / km) +50m 6:40 / km | |
| ahr:128 max:137 |
| Picked up 10 controls after UW Campus meet. I liked the course Don set today. |
Friday Dec 19 |
| Orienteering (control setting) 13:00 [3] 2.6 km (5:00 / km) +10m 4:54 / km | |
| |
| Hung Shoreline HEE field trip score O controls at Shoreline Center. I had a bit of tightness/pain on the medial part of the tissues behind my right knee. |
| Orienteering (control pick-up) 17:00 [2] 2.6 km (6:32 / km) +10m 6:25 / km | |
| |
| Picked up controls. |
| Walking (wogging) 1:30:00 [1] 7.5 mi (11:59 / mi) +100m 7:10 / km | |
| |
| UPSing. My legs were tired, presumably from the last few days. |
Thursday Dec 18 |
| Walking (wogging) 1:30:00 [1] 7.5 mi (11:59 / mi) +100m 7:10 / km | |
| |
| UPSing. My knee felt about 95% better. |
Wednesday Dec 17 |
| Walking (UPS) 1:00:00 [1] 5.0 mi (11:59 / mi) +60m 7:11 / km | |
| |
| To supplement my training, I'm working as a driver helper for UPS--climbing in and out of the truck, carrying packages and walking swiftly. I spent 4 hours on the job today, but lots of it was riding time. I fell on some slippery bricks pretty early on and smacked the outside of my right knee hard enough to make it hurt to walk or run on it. |
Tuesday Dec 16 |
| Cycling (Mt. biking on road) 24:03 [2] 5.36 mi (4:28 / mi) +63m 2:41 / km | |
| ahr:132 |
| Rode from Greenwood to UW to meet Dan Hayes and Bill for a run. Not surprisingly, I felt quite tired from yesterday, and the headwind made it tough to get down the hill on 3rd Ave. |
| Running - Road / Track (some trail) 52:40 [2] 6.2 mi (8:30 / mi) +213m 4:46 / km | |
| ahr:133 slept:9.5 |
| Ran 24 minutes with Dan and Bill, then ran another 29 with Bill. Went through Montlake, Interlaken and the Arboretum. I felt tired and sore but not hobbled. |
| Cycling (Mt. biking on road) 11:32 [2] 1.75 mi (6:35 / mi) +79m 3:36 / km | |
| ahr:127 |
| Rode home from UW campus. |
| Cycling (Mt. biking on road) 13:43 [2] 2.37 mi (5:47 / mi) +79m 3:16 / km | |
| ahr:128 |
| Rode from home to Eugen and Cheryl's for the Wedgwood street O. |
| Orienteering (Street O) 48:04 [2] 9 km (5:20 / km) +150m 4:56 / km | |
| ahr:146 max:158 |
| Ran Wedgwood street O long course. I felt tired but surprisingly able to continue. Time includes stop for a brief pee break en route. |
| Cycling (Mt. biking on road) 35:49 [2] 7.12 mi (5:02 / mi) +243m 2:50 / km | |
| ahr:136 max:155 |
| Rode from Eugen and Cheryl's to Greenwood (16:35, HR avg. about 140), then back (19:14, HR avg. about 133). |
| Cycling (Mt. biking on road) 18:34 [2] 3.56 mi (5:12 / mi) +114m 2:57 / km | |
| ahr:125 |
| Rode to Greenwood from Wedgwood after the COC board meeting. |
Monday Dec 15 |
| Cycling (Mt. biking on road) 15:03 [2] 3.07 mi (4:54 / mi) +74m 2:50 / km | |
| ahr:137 slept:3.7 |
| Rode home from Greenwood. My legs felt sort of tired, and I had a lot of exercise ahead of me. |
| Cycling (Mt. biking on road) 13:51 [2] 3.3 mi (4:11 / mi) +88m 2:24 / km | |
| ahr:153 max:168 |
| Rode pretty hard to catch bus in Montlake (8:14). It came a couple of minutes early (surprisingly), and so I missed it. Rode from Metro 255 stop up the hill to Houghton Park and Ride to meet William and Marcus for the run (5:37). |
| Running - Trail / Grass (trail + couple miles road) 3:45:30 [2] 17.35 mi (13:00 / mi) +1000m 6:51 / km | |
| ahr:139 max:154 |
| Easy run with William and Marcus from Red Town Trailhead, across Cougar Mtn (picking up some gratuitous climb en route), across Squak Mtn, then North to the Issaquah Park and Ride. I felt pretty chipper through about 3 hours, then I deteriorated somewhat but still didn't feel too bad.
This run was the first part of William's 40 miles on his 40th birthday. When I bailed out to Issaquah, William and Marcus trotted off up Tiger Mtn, still on the way out. |
| Cycling (Mt. biking on road) 1:21:17 [2] 18.34 mi (4:25 / mi) +204m 2:40 / km | |
| ahr:134 |
| Rode from Eastgate to Redmond, through Redmond, then along W. Lake Samm Pkwy. I hadn't eaten much during the course of the day, and I hit the bottom of the tank pretty emphatically for about the last 10 minutes of the ride. |
Sunday Dec 14 |
| Cycling (Mt. biking on road) 41:31 [2] 9.25 mi (4:28 / mi) +180m 2:38 / km | |
| ahr:141 |
| Rode from Greenwood to Montlake, then from Kirkland to William Emerson's for his birthday party. There was a stiff South-Southwest wind. |
Saturday Dec 13 |
| Running - Road / Track (with kayak) 18:10 [2] 1.6 mi (11:20 / mi) +35m 6:36 / km | |
| ahr:149 max:160 |
| Ran to Green Lake and back with Stephen's inflatable canoe. I felt more competent carrying it today than I did on Thursday. |
| Paddling / Rowing (inflatable canoe-aking) 56:30 [2] 4.4 km (12:50 / km) | |
| ahr:130 max:142 |
| Paddled (kayak style) the inflatable canoe around Greenlake, staying close to the shore. There was about a 10 mph South wind blowing, and it made it really tough to keep the boat pointed forward at times, particularly when going downwind. The Challenger K-2 has no keel and is designed to hold 2-3 people, so with just me in it, it was just perched on top of the water, sticking up 1.5-2 feet and acting very much like a sail. Most of my energy on the downwind portions was spent keeping the boat from suddenly spinning around. On the upwind stretch, steering became much less of a problem, and I got my stroke on. It took all I had to make headway into the wind, and it was fun to really dig in. The choppy water at the North end was exciting. |
| Cycling (Mt. biking) 24:40 [2] 4.7 mi (5:15 / mi) +65m 3:08 / km | |
| ahr:132 max:156 |
| Rode to Greenwood to house and pet sit. Went via Green Lake to see the candles lighting the path. There were also some caroling groups and a brass ensemble playing Chrismas music, so I stopped to listen for a few minutes. I managed to navigate my way around and between the crowds without running anyone over. |
Friday Dec 12 |
| Note | |
| |
| I'm sore from yeterday, but the soreness is confined to a strand of muscle on the inside of each thigh. I don't know whether it's part of my quadriceps, hip adductors, or hamstrings. |
Thursday Dec 11 |
| Running - Road / Track (carrying kayak and pack) 9:30 [2] 0.73 mi (13:00 / mi) +10m 7:45 / km | |
| ahr:137 slept:7.0 |
| Walk/jogged to Green Lake carrying Stephen's inflatable canoe and a backpack. It was a good arm workout. |
| Paddling / Rowing (kayaking) 21:14 [1] 1.8 km (11:48 / km) | |
| ahr:115 |
| Paddled in the SW part of Green Lake for a few minutes. The inflatable canoe was squirrelly. I was mostly able to control it adequately. |
| Running - Road / Track 11:30 [2] 1.48 mi (7:46 / mi) | |
| ahr:145 |
| Warm-up run from Green Lake with inflatable canoe to the track, then around the track a few times. I was a touch cold from getting wet paddling, then standing around for a few minutes. |
| Running - Road / Track 3:00 [3] 0.5 mi (6:00 / mi) | |
| ahr:165 max:173 |
| Faster running during warm-up. |
| Note | |
| |
| I attempted a Conconi test protocol, in which the subject runs around a track (or on a treadmill), starting at a slow speed and speeding up by 0.5 km/hour every 200 meters, until the subject can no longer run the target times. I took heart rate splits on my watch after each 200 meter interval. The idea is to graph the heart rate as a function of distance covered and to notice a plateau followed by a sharp rise. The plateau is supposed to indicate the lactate threshold.
This trial would have been much easier on a treadmill away from little boys and girls who swarmed the track while their sisters played a soccer game in the infield. The kids on the track were actually not much of a problem; the problem was that I was shockingly bad at hitting the prescribed time for each 200m segment. For about the first seven 200s, I arrived a few seconds early and had to slow drastically or jog in place to meet the time goal, which I did because I had prepared only a cheat sheet of cumulative times after each 200m. Next time, I should also list the target time for each 200, so that I don't have to screw up the test results by stopping and waiting.
Here are my actual times and some statistics. I completed the test on a damp but not slippery cinder track. I was wearing running shoes, and the temperature was in the low-to-mid-40s, with a very slight breeze. The first seven times are phony (because I had to jog in place to make them come out on target): |
| Note | |
| |
|
| Distance | Heart rate | 200m goal | 200m time | % target speed | km/h | min/km |
|---|
| Zero to 200m | 139 | 67.3 | 67.3 | 100.0 | 10.7 | 5.6 |
| 200m to 400m | 140 | 64.3 | 64.2 | 100.1 | 11.2 | 5.4 |
| 400m to 600m | 145 | 61.5 | 61.8 | 99.6 | 11.7 | 5.2 |
| 600m to 800m | 153 | 59.0 | 59.1 | 99.9 | 12.2 | 4.9 |
| 800m to 1000m | 150 | 56.7 | 56.2 | 100.9 | 12.8 | 4.7 |
| 1000m to 1200m | 163 | 54.5 | 55.1 | 99.0 | 13.1 | 4.6 |
| 1200m to 1400m | 157 | 52.6 | 52.7 | 99.7 | 13.7 | 4.4 |
| 1400m to 1600m | 158 | 50.7 | 51.0 | 99.4 | 14.1 | 4.3 |
| 1600m to 1800m | 165 | 49.0 | 48.1 | 101.8 | 15.0 | 4.0 |
| 1800m to 2000m | 165 | 47.4 | 49.4 | 95.9 | 14.6 | 4.1 |
| 2000m to 2200m | 165 | 45.9 | 45.7 | 100.4 | 15.8 | 3.8 |
| 2200m to 2400m | 173 | 44.4 | 44.8 | 99.2 | 16.1 | 3.7 |
| 2400m to 2600m | 175 | 43.1 | 41.5 | 103.9 | 17.3 | 3.5 |
| 2600m to 2800m | 179 | 41.9 | 41.6 | 100.6 | 17.3 | 3.5 |
| 2800m to 3000m | 178 | 40.7 | 40.5 | 100.4 | 17.8 | 3.4 |
| 3000m to 3200m | 180 | 39.6 | 40.6 | 97.4 | 17.7 | 3.4 |
| 3200m to 3400m | 180 | 38.5 | 39.2 | 98.2 | 18.4 | 3.3 |
| 3400m to 3600m | 182 | 37.5 | 38.9 | 96.4 | 18.5 | 3.2 |
| 3600m to 3800m | 182 | 36.5 | 38.3 | 95.4 | 18.8 | 3.2 |
| 3800m to 4000m | . | 35.6 | stopped | . | . | . |
| 4000m to 4200m | . | 34.8 | . | . | . | . |
| 4200m to 4400m | . | 34.0 | . | . | . | . |
| 4400m to 4600m | . | 33.2 | . | . | . | . |
| 4600m to 4800m | . | 32.4 | . | . | . | . |
| 4800m to 5000m | . | 31.7 | . | . | . | . |
Standing recovery:
1 minute: 131
2 minute: 120
3 minute: 110
5 minute: 106
Note: I wasn't sure I wouldn't be able to continue past 4k, so I calculated the next few times. |
| Running - Road / Track (track) 7:47 [2] 1.0 mi (7:46 / mi) | |
| ahr:150 max:163 |
| First part of Conconi test. |
| Running - Road / Track (track) 2:24 [3] 0.38 mi (6:18 / mi) | |
| ahr:165 |
| Middle part of Conconi test. |
| Running - Road / Track (track) 5:25 [4] 1.0 mi (5:25 / mi) | |
| ahr:179 max:182 |
| Last part of Conconi test. |
| Running - Road / Track (road) 13:30 [2] 0.8 mi (16:52 / mi) +40m 9:05 / km | |
| ahr:137 |
| Jogged home from Woodland carrying the kayak and my pack. |
| Cycling (Mt. biking on road) 29:00 [2] 6.03 mi (4:48 / mi) +136m 2:48 / km | |
| ahr:135 |
| Rode to Greenwood and back for house sit meeting. It was raining, so I went very slowly on some of the steep downhills. |
Wednesday Dec 10 |
| Running - Road / Track (some grass) 33:38 [2] 3.57 mi (9:24 / mi) +47m 5:37 / km | |
| ahr:135 slept:4.5 |
| Doggie-boosted run to Greenlake with Jake and Maddy. I was reminded that I need to train myself to be towed; maybe this is a good way to do it. Recorded time includes sniffing and peeing breaks. |
Sunday Dec 7 |
| Cycling (Mt. biking on road) 12:12 [1] 2.56 mi (4:46 / mi) +35m 2:50 / km | |
| ahr:120 |
| Rode to Montlake. |
| Running - Road / Track (with 13-pound pack) 2:18:03 [2] 16.7 mi (8:15 / mi) +400m 4:47 / km | |
| ahr:146 max:158 slept:10.5 |
| Ran to the East side, via the I-90 bridge and path. I went through the Arboretum, Mercer Slough, and Kelsey Creek Parks, so I got some trail time in to break up the pavement. I started off pretty tired and with a somewhat high pulse, but I felt better after about an hour (before I tired out). |
| Walking (some jogging) 24:44 [1] 2.1 mi (11:46 / mi) +58m 6:44 / km | |
| ahr:121 max:130 slept:10.5 |
| Walked briskly from Walgreens on 140th Ave NE and NE 8th to the Bellevue Transit Center. |
| Cycling (Mt. biking on road) 6:45 [1] 1.1 mi (6:08 / mi) +32m 3:30 / km | |
| slept:10.5 |
| Rode from Montlake to the UW Playhouse to see Sweeney Todd. |
Saturday Dec 6 |
| Running - Trail / Grass (grass) 6:00 [2] 0.8 mi (7:30 / mi) +20m 4:20 / km | |
| slept:2.5 |
| Brief warm-up for orienteering at Lincoln Park. |
| Orienteering (race) 33:34 [3] 5.6 km (6:00 / km) +115m 5:26 / km | |
| ahr:160 max:176 slept:2.5 |
| Ran course 4 at Lincoln Park O meet. Others had significant mistakes, and I won by over 10% on a pretty fast course. I felt tired for the first part the warm-up, but my legs turned over well during the race and I was able to push to noticeably faster speeds than I could do two weeks earlier. I made about 1.7-2.3 minutes of errors. |
| Cycling (Mt. biking on road) 1:05:00 [1] 13.6 mi (4:46 / mi) +135m 2:53 / km | |
| ahr:120 |
| Rode home from Lincoln Park, stopping a lot (total ~50 minutes) to take pictures and MPEGs along the way. Total ride time was 1:45:50, but some of it was at intensity 2, and I've logged it separately. |
| Cycling (Mt. biking on road) 40:50 [2] 8.74 mi (4:40 / mi) +165m 2:45 / km | |
| ahr:135 max:147 |
| Harder part of ride home. |
| Cycling (Mt. biking on road) 31:08 [2] 6.43 mi (4:51 / mi) +209m 2:44 / km | |
| |
| Rode to UW for Unleashed concert, then to Eugen and Cheryl's, then home. I mostly felt okay, but was tired and had to gear way down up the hills. |
Friday Dec 5 |
| Cycling (Mt. biking on road) 9:30 [2] 1.87 mi (5:04 / mi) +56m 2:53 / km | |
| |
| Rode to the post office and back. |
Thursday Dec 4 |
| Running - Road / Track 14:20 [2] 1.83 mi (7:49 / mi) | |
| ahr:145 |
| Aerobic fitness test; ran and took heart rate measurements at various times during the run: 1:04 124, 4:04 134, 8:24 93, start 1200m (splits approximately at 200m intervals): 0:59 140, 1:57 144, 2:58 141, 3:58 150, 4:55 150, 5:57 145. 30 sec rest: 130, 60 sec: 105, 120 sec: 99
Ran at 1 PM, 1.5 hours after waking. |
| Running - Road / Track 6:00 [3] 0.86 mi (6:58 / mi) +40m 3:47 / km | |
| ahr:160 |
| Ran home from Woodland. |
| Cycling (Mt. biking on road) 12:19 [2] 2.85 mi (4:19 / mi) +34m 2:35 / km | |
| ahr:145 slept:9.0 |
| Rode to Capitol Hill for Seattle Running Company run. |
| Cycling (Mt. biking on road) 6:00 [3] 1.2 mi (4:59 / mi) +86m 2:32 / km | |
| ahr:162 |
| Part of ride that went up Capitol Hill. I felt the burn. |
| Running - Road / Track (road) 48:03 [4] 7.18 mi (6:42 / mi) +300m 3:41 / km | |
| ahr:170 |
| Part of Seattle Running Company run that I pushed pretty hard. I ran with Rick, Andrew, and Conrad, who dropped me up the hills. I decided to take it easy after 30 minutes, but then I got caught up by the second group and ran hard with them up Capitol Hill. I could keep up with Jenny Capel if I pushed pretty hard. |
| Running - Road / Track (road) 17:08 [2] 2.1 mi (8:09 / mi) +65m 4:37 / km | |
| ahr:152 |
| Easier part of Seattle Running Company run. |
| Cycling (Mt. biking on road) 22:19 [2] 4.6 mi (4:51 / mi) +135m 2:46 / km | |
| ahr:131 slept:9.0 |
| Rode home from Seattle Running Company, stopping at GHCU to make a deposit. |
Wednesday Dec 3 |
| Running - Road / Track (road) 23:15 [2] 3.0 mi (7:45 / mi) +35m 4:39 / km | |
| ahr:153 |
| Ran to Montlake Bldg. to sweep leaves off the roof. |
| Running - Road / Track (road) 24:00 [2] 2.64 mi (9:05 / mi) +100m 5:03 / km | |
| ahr:149 rhr:48 slept:6.0 |
| Ran home from Montlake. I stopped for groceries on the way and so carried them for the last 7 minutes of the run. |
Monday Dec 1 |
| Paddling / Rowing (kayaking) 35:00 [2] 4 km (8:45 / km) | |
| slept:8.5 |
| Kayaking with Stephen on Lake Sammamish. |
| Running - Trail / Grass (with 23-pound pack) 1:15:37 [2] 8.1 mi (9:20 / mi) +20m 5:45 / km | |
| ahr:148 max:155 |
| Ran along the Sammamish River Trail, from near Marymoor Park to Kenmore. The total run distance and time were 1:45:37 for about 11.3 miles. I've logged 30 minutes separately, because that's about how much of the run I spent on pavement.
It was difficult to keep my heart rate under 150. I kept going a little too hard and having to slow down to a shuffle. I was fatigued from starting up training, and I think I was a bit dehydrated, too. |
| Running - Road / Track (road) 30:00 [2] 3.21 mi (9:20 / mi) +10m 5:45 / km | |
| ahr:148 max:155 |
| Paved part of today's long run. |
| Walking (with 23-pound pack) 24:00 [1] 1.8 mi (13:19 / mi) +30m 7:53 / km | |
| ahr:130 |
| Fast walked home from UW Campus. My calves got tired. |
| Strength / Weights (pull-ups) 3:00 [4] | |
| |
| In the middle of my long run, I stopped at an exercise station and did 6 overhand and 3 underhand pull-ups. I was surprised I could do so many, since I haven't been working out my upper body. |