Training Archive: eboneIn the 31 days ending 2004-01-31:
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| H | 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 Jan 31 | ||
| Orienteering (street O) 1:17:30 [2] 7.75 mi (10:00 / mi) +260m 5:38 / km | |
| ahr:136 max:155 | ||
| Emerald Hills street O towing Terry: 1:57:30. It looks like we took a longer-than optimal route; according to my measurements, we went 650 meters longer than Wyatt, but I haven't compared the climb yet. We started slow, but then ran pretty hard. We were both quite tired at the end. Some of the run (40 minutes? - logged separately) was definitely around threshold pace for me, even though my HR never got very high (143 average, only reaching 163 on the uphill run, then sprint to the finish). Steve Beuerman set a very good course, with unambiguous questions and challenging route choice.
Route: S-5-4-7-9-8-10-11-13-12-30-29-28-27-25-15-14-16-17-18-19-20-21-24-23-6-2-1-3-F Splits and heart rates: 432 121, 153 121, 315 125, 402 143, 234 135, 542 145, 304 150, 622 158, 249 135, 1234 133, 406 154, 319 151, 450 128, 601 131, 602 154, 241 146, 344 152, 234 153, 351 125, 548 142, 457 138, 408 156, 611 122, 253 132, 138 121, 207 123, 148 124, 130 127, 239 163. | ||
| Orienteering (street O) 40:00 [3] 4.7 mi (8:30 / mi) +230m 4:35 / km | |
| ahr:158 max:163 | ||
| Harder running (again, while towing Terry) during Emerald Hills street O. | ||
Friday Jan 30 | ||
| Cycling (Mt. biking on road) 20:00 [2] 6.17 mi (3:14 / mi) +8m 2:00 / km | |
| ahr:145 max:155 | ||
| Rode to Coyote Point. | ||
| Paddling / Rowing (kayaking) 1:18:00 [1] 6 km (13:00 / km) | |
| ahr:115 max:130 | ||
| Breezy, with 1-2 foot waves--fun. Went from the beach West of Coyote Point, West along the shore until I was just past the Doubletree Inn, back past the beach to the point, then to the beach. As a crow flies, that's 5 km, but there was definitely some zig-zagging and tacking to account for the wind's effect on the maneuverability of the vessel. | ||
| Cycling (Mt. biking on road) 35:00 [2] 6.17 mi (5:39 / mi) +152m 3:16 / km | |
| ahr:137 max:155 | ||
| There was a stiff headwind on the way home from Coyote Point. | ||
Thursday Jan 29 | ||
| Cycling (Mt. biking on road) 55:00 [2] 12.34 mi (4:27 / mi) +160m 2:40 / km | |
| ahr:134 max:155 rhr:41 slept:7.5 | ||
| Rode--with the inflatable canoe, paddle, pump, and PFD strapped to my backpack--to the beach North of Coyote Point (23:00) and back (32:00, up the 160m climb hill). My legs felt tired, probably from biking yesterday. | ||
| Paddling / Rowing (kayaking) 6:30 [1] 0.54 km (12:02 / km) | |
| ahr:95 | ||
| Put the kayak into the bay for a few minutes just to see how long it would take me to get it off the pack, inflate it, change shoes, lock bike, etc., then reverse the process and pack up to leave. It took 15-20 minutes from arrival on bike to put in and 15-20 to take out and pack up. I think I can reduce the time by several minutes by having a duffel for the boat that quickly clips onto my pack.
I'm not sure, but I think the inflatable canoe is actually pretty fast (maybe only 20% slower than a hard-shell (non-racing, e.g. sit-on-top) boat), when I can keep it pointed forward. | ||
| Running - Road / Track (some trail) 1:02:50 [1] 6.2 mi (10:08 / mi) +200m 5:43 / km | |
| ahr:117 | ||
| Towing Terry at night, an easy run on Sawyer Camp, North from the trailhead. I felt very relaxed at the slow pace. We went to the fence across the trail and back. | ||
Wednesday Jan 28 | ||
| Cycling (Mt. bike) 45:00 [2] 9.6 mi (4:41 / mi) +400m 2:35 / km | |
| ahr:140 max:157 | ||
| Rode at San Bruno Mtn. I did three 2.7-mile loops of the Saddle Trail, a gravel/dirt road, connected by about 3/4 mile of paved path. The first two loops were clockwise (~13:00, 11:40), and the last was counterclockwise (12:15). I also took a side trip to a closed picnic area and a couple trips across the main road to check out the other parking area and trailhead.
I'm such a sissy on the downhills, even with my fancy new bike. This super-easy trail was probably just right for my current level of comfort. I did enjoy jumping off some water bar humps, and I got a great view of the Cow Palace. | ||
| Running - Road / Track (some grass & path) 13:37 [2] 1.9 mi (7:09 / mi) +50m 4:07 / km | |
| ahr:145 max:154 | ||
| Ran around the NW part of Lake Merced. | ||
Tuesday Jan 27 | ||
| Running - Road / Track (road) 28:10 [2] 2.7 mi (10:26 / mi) +250m 5:02 / km | |
| ahr:137 max:156 slept:8.3 | ||
| Ran around the neighborhood, towing Terry. We went only once around the park. My legs were somewhat tired. | ||
| Running - Road / Track 5:00 [2] 0.63 mi (7:56 / mi) +5m 4:49 / km | |
| Brief warm-up (mostly, the run from the car to the track) for the track workout at De Anza. | ||
| Running - Road / Track (track) 38:40 [3] 10 km (3:52 / km) | |
| ahr:153 max:161 | ||
| Ran 10 x 1000m at De Anza. Syd Reader ran with me for the first 8, and Tapio ran with us for parts of the intervals. I felt somewhat tired and out-of-breath to start with, but I felt better as the workout went. My heart rate average is very low for this type of running, but it peaked out at 161, and it was in the upper 150's to 160 for at least the later part of each kilometer.
Times and ending HRs: all low 3:50's, 155 for first one, then 158 - 161. | ||
| Running - Road / Track (some grass and track) 32:00 [2] 3.88 mi (8:14 / mi) +20m 5:03 / km | |
| ahr:132 max:145 | ||
| Warm down jog: with Tapio most of the way to his house, back to the track via the park and the De Anza campus, a mile on the track, then to the car. | ||
Monday Jan 26 | ||
| Running - Road / Track (some trail) 36:00 [2] 5.24 mi (6:51 / mi) +200m 3:49 / km | |
| ahr:149 max:161 slept:7.7 | ||
| Ran to Sawyer Camp trailhead, then North for a while, then back home. My HR was mostly in the upper 140's to lower 150's, but it hit 161 running downhill on Conejo (which is a really steep street). | ||
Sunday Jan 25 | ||
| Orienteering (walking) 30:00 [1] 2 km (15:00 / km) +200m 10:00 / km | |
| Moving time while going through a USGS map orienteering course with a group of adventure racers I coached. | ||
Saturday Jan 24 | ||
| Note | |
| I did part of the Bay Area Adventure Racing (Yahoo Group) "BAAR Brawl" practice adventure race. It started at 1:30 PM, and Eli (the guy I tagged along with, since he had maps) and I got back to the start/finish at 8:00 PM.
It was good to get some paddling practice and some practice on the new bike, which had two bouts of chain suck when shifting from the middle to the small sprocket in the front. I accidentally wiped out my splits, but the time breakdown was something like this: 0:35 mountain bike on road 0:15 transition to kayaking 1:01 kayaking (~137 HR) 0:22 transition to bike 1:50 mountain biking (130-160 HR) 0:17 change flat bike tire 0:35 other stopped time (at checkpoints or decision points) 0:20 running with bike 0:30 biking (100-130 HR) 0:40 biking below aerobic training range, e.g. coasting | ||
| Cycling (AR mtn biking) 2:25:00 [2] 20.0 mi (7:14 / mi) +800m 4:00 / km | |
| ahr:145 max:160 | ||
| Mountain biking in the BAAR Brawl. | ||
| Paddling / Rowing (kayaking) 1:01:00 [2] 6.1 km (10:00 / km) | |
| ahr:137 max:145 | ||
| Kayaking in BAAR Brawl: from Sausalito (Sea Trek) to Belvedere Pt., part way to Strawberry Pt., then back to Sea Trek. | ||
| Running - Trail / Grass (pushing bike) 20:00 [2] 2.35 mi (8:30 / mi) +50m 4:58 / km | |
| ahr:145 | ||
| Running while pushing bike during a few parts of the BAAR Brawl. | ||
| Cycling (AR mtn. biking) 30:00 [1] 3.0 mi (10:00 / mi) +100m 5:38 / km | |
| ahr:125 | ||
| Easier mountain biking on gnarly trails during BAAR Brawl. | ||
Friday Jan 23 | ||
| Running - Trail / Grass (trail) 55:14 [2] 5.26 mi (10:29 / mi) +300m 5:33 / km | |
| ahr:138 max:153 slept:7.0 | ||
| I towed Terry for a run at Edgewood Park. The tow line worked well, although Terry still ended up working harder than me. I felt fine for this run. | ||
| Cycling (Mt. biking on road) 55:55 [2] 14.0 mi (3:59 / mi) +275m 2:20 / km | |
| ahr:137 max:153 | ||
| Rode from home down the Sawyer Camp Trail and back on my shiny new mountain bike, a 2003 Trek Fuel 90 Disc. Not much rear suspension bob when pedalling on road. I can't wait to ride it on trails. | ||
Wednesday Jan 21 | ||
| Running - Road / Track (some grass) 30:00 [2] 3.64 mi (8:14 / mi) | |
| ahr:139 | ||
| 4 minute warm-up before and 26 minute warm down after track workout. During the warm down, I ran most of the way with Tapio to his house, through a nice park and back. I was pretty tired during the warm down. | ||
| Running - Road / Track (track) 34:12 [3] 9 km (3:48 / km) | |
| ahr:165 max:174 | ||
| Ran 3 x 3000m at De Anza with Vlad (first two) and Tapio (parts of last one). My hip flexors were still fairly sore from skiing, so I decided to run only three reps, rather than four. I felt somewhat tired/sore, but I felt better as the workout progressed. My heart rate for most of the running was in the upper 160's. My times and ending heart rates were: 11:18 170, 11:32 173, 11:22 170. | ||
Tuesday Jan 20 | ||
| Paddling / Rowing (kayaking) 47:07 [1] 5 km (9:25 / km) | |
| ahr:100 max:115 | ||
| Took the inflatable canoe out for a spin in the Bay with Terry. We launched from Coyote Point, and we paddled South across the shallows toward the San Mateo Bridge. The water was very shallow in places, and I dipped the paddle in the mud a few times. NOTE: Check the tides next time, to avoid risking getting the boat stuck on mudflats. We were out for 1:40, but slightly less than half of that was at a significant paddling intensity. It was a beautiful afternoon to be on the water. | ||
| Running - Road / Track (road) 33:33 [2] 4.5 mi (7:27 / mi) +200m 4:04 / km | |
| ahr:146 max:155 | ||
| From home to the Sawyer Camp Trail, down to the 1.5 mile mark, then back. Did 6:40 pace down the hill and 8:05 back up. I felt pretty good but still sore from Saturday. | ||
Sunday Jan 18 | ||
| Running - Road / Track (some trail) 2:04:30 [2] 14.23 mi (8:44 / mi) +200m 5:13 / km | |
| ahr:139 | ||
| Ran on the Sawyer Camp Trail with Tapio Karras and Steve Gregg. I was really sore from the adventure race yesterday--especially in the hip flexors, from skiing--but I loosened up a bit and felt okay for the whole run. We started out running North, ran to the end, ran South past the 4.5 mile mark by a couple minutes, then ran back to the trailhead. Our pace varied between about 8:15 and 9:10, excluding significant uphills. On the way back (North), Vlad zoomed by us doing a time trial for his upcoming marathon. | ||
Saturday Jan 17 | ||
| Note | |
| I did the Winter Wuhoo with Markus Dennis, Mike Miller and Georgia Daniels. We competed as team Vasque. The race proceeded approximately* as follows:
37:00 orienteering -- 2.9 km/120m; 4 controls; USGS map; one 5-10 minute route error 5:00 transition from orienteering to skiing -- our transitions were slow, for some reason 54:00 flat skiing -- 10 km classical; crusty corn snow; I towed Markus most of the time 5:00 transition from skiing to snowshoeing/running/walking 85:00 rogaine-style orienteering; 3 controls; 7.5 km/360m 5:00 transition from snowshoeing to skiing 58:00 flat skiing -- 9.2 km classical; mushy corn snow; I towed Markus for about 75% of the time, until I died and Georgia took over towing 5:00 special test -- remembering a bunch of items on a piece of posterboard 6:00 run to the finish carrying skis * the time listed for each activity is approximate, because I accidentally erased my splits before recording them. Two teams (???--4-person co-ed, and Salomon--2-person co-ed) passed us pretty near the finish. Both had skating gear and skated by us as if we were tied down, which was the way to go on today's course. If the course were as rugged as last year, I'm pretty sure we would have had a runaway victory. I'm not sure if we would have done better this year with skating skis, because Markus is not an experienced skier, and it might have been tougher to tow. | ||
| Orienteering (snow trekking) 2:08:00 [2] 11.75 km (10:54 / km) +510m 8:57 / km | |
| ahr:150 max:165 slept:3.0 | ||
| Orienteering/rogaining parts of the Winter Wuhoo. I felt fine the entire time I was on my feet. | ||
| X-C Skiing (medium effort) 1:52:00 [3] 19.2 km (5:50 / km) +120m 5:39 / km | |
| ahr:164 max:174 | ||
| Two skiing parts of the Winter Wuhoo. I felt great for the first part, strong and with good leg extension. It was easy to keep up with Georgia and Mike, even towing Markus. I fell apart about 2/3 the way back, though, and I could barely keep the others within 100m, even after Georgia took over towing Markus (who was tiring of the skiing). My arms felt like jelly and my legs wouldn't straighten. Next time, I should go skiing more than once in the two years prior to the race. | ||
Friday Jan 16 | ||
| Running - Road / Track (road) 21:00 [2] 3.05 mi (6:53 / mi) +87m 3:56 / km | |
| ahr:152 max:161 | ||
| Ran from Loehmann's Plaza to Coal Creek Pkwy., along Coal Creek Pkwy., and back. | ||
Thursday Jan 15 | ||
| Cycling (Mt. biking on road) 43:30 [2] 11.64 mi (3:43 / mi) +157m 2:14 / km | |
| ahr:138 max:160 | ||
| From home, to GHCU Northgate and back, via Green Lake and Wallingford Ave. I did an extra lap (3.2 miles) around the lake on the way home. It took me about 11:15 for the lap (3:26/mile), with a moderate effort. For efficient travel on roads, knobby tires just don't cut the mustard. | ||
Tuesday Jan 13 | ||
| Roller-skating (inline) 53:00 [1] 6.5 mi (8:09 / mi) +60m 4:56 / km | |
| ahr:101 max:135 slept:8.5 | ||
| Skated with Terry on the Sawyer Camp Trail, starting at the South end and going to the Jepson Laurel and back. I didn't start exerting appreciably until I began towing Terry at about the 1/2 mile mark. It was fun to tow her. I mostly just gave a bit of a pull, with her doing most of the work, but up a few of the (mostly gently-sloping) hills my contribution increased. | ||
Sunday Jan 11 | ||
| Walking (with pack) 27:40 [2] 3.5 km (7:54 / km) +215m 6:03 / km | |
| ahr:139 max:155 | ||
| Walk-jogged (mostly walked) to the start at Nisene Marks, carrying my fairly heavy backpack. My plan? To run the "Black" course, the blue course + 4 controls in a remote reach of the terrain barely seen by human eyes--even those of the mappers. | ||
| Orienteering (race, then recreation) 1:40:28 [2] 4.5 km (22:20 / km) +400m 15:27 / km | |
| ahr:140 | ||
| Ran most of "Black" course at Nisene Marks, then I dropped out. My DNF took 2:10:28, 34 minutes of which was on one leg (11-12). I had a couple of costly mistakes, but also did some good orienteering and had a really good time and a good workout. The forest was very physically challenging, with the steep slopes, brush, and downed trees and branches, but it also allowed fast running in places. The course was technically challenging and mostly fun. | ||
| Orienteering (race) 30:00 [3] 2 km (15:00 / km) +200m 10:00 / km | |
| ahr:163 max:171 | ||
| Harder running parts of Nisene Marks course. | ||
| Orienteering (control pick-up) 1:17:00 [2] 3.85 km (20:00 / km) +400m 13:10 / km | |
| ahr:145 slept:6.5 | ||
| Picked up the four extra "Black" course controls at Nisene Marks. | ||
Saturday Jan 10 | ||
| Running - Trail / Grass (trail) 28:22 [2] 3.44 mi (8:14 / mi) +50m 4:54 / km | |
| ahr:132 max:153 slept:7.0 | ||
| Ran at Joaquin Miller Park after teaching class with Joe. I orienteered to a few permanent controls along the way. I ran harder up a big hill for about 7 minutes, and I've logged that separately. | ||
| Running - Trail / Grass (trail) 7:00 [3] 1 km (7:00 / km) +160m 3:53 / km | |
| ahr:163 max:168 | ||
| Ran up a big hill at Joaquin Miller Park. | ||
Thursday Jan 8 | ||
| Running - Road / Track (some trail) 40:00 [2] 5.0 mi (7:59 / mi) +100m 4:41 / km | |
| ahr:140 max:152 | ||
| Ran from Farrah house to Sawyer Camp Trail, then North from Hillcrest Dr. to Larkspur Dr. and along San Andreas Lake on dirt and paved path. My hamstrings were tight and sore from yesterday, and the run felt sort of uncomfortable, in general. | ||
Wednesday Jan 7 | ||
| Running - Road / Track (mostly road) 32:45 [1] 3.12 mi (10:29 / mi) +200m 5:26 / km | |
| ahr:114 max:130 | ||
| Ran around the neighborhood (in Millbrae) with Terry, including three laps around the park. My achilles felt fine, so I'm optimistic about being able to run on the track this evening. | ||
| Running - Road / Track (track) 37:45 [3] 6.0 mi (6:18 / mi) | |
| ahr:158 max:171 | ||
| Ran 6 x 1 mile with about 2.5 minutes rest at De Anza College track. I paced Tapio for each of his six kilometers, then ran an additional 600 meters. My heart rate was 164 most of the time that I checked, although the average came out sort of low, 158. I felt pretty good.
Mile times and finishing heart rates: 6:07 165, 6:18 166, 6:21 164, 6:21 162, 6:18 164, 6:17 167 = 37:45 | ||
| Running - Road / Track (track) 1:40 [5] 0.6 km (2:47 / km) | |
| Ran 4 x 150 meter fast strides. I didn't sprint but tried to run comfortably fast and focused on a relaxed, quick stride. It felt pretty good to run fast. | ||
Saturday Jan 3 | ||
| Running - Trail / Grass (mostly snow) 4:17:40 [2] 24.0 mi (10:43 / mi) +1480m 5:36 / km | |
| ahr:149 max:161 slept:3.0 | ||
| Ran one (25k; well, 24.2-ish) loop of Fat Ass 50k, ran down High Point Trail to the base of the Tradition Plateau in Issaquah, then ran back, doing a 21-minute detour in Grand Ridge County Park, where I did quite a bit more climbing. There was around 6 inches of snow underfoot for most of the run, and the snow depth ranged from zero to about two feet. I fell about 15-20 times on Tiger Mtn, thanks to my somewhat agressive running and my Montrail Kinabalu shoes, the soles of which got totally caked in snow, rendering them essentially very small skis.
My heart rate was mostly around 150-155 for the Tiger Mtn. portion of the run and 140-147 for the High Point Trail Portion. I felt really depleted after about 3.5 hours, but I was able to continue putting one foot in front of the other and made it back up the hill. 2:55:25 for the Tiger (Half Ass) loop, including a three-minute bathroom break. My usual time (under normally good conditions: some mud, but only a little snow) is about 2:35 - 2:45. | ||
Friday Jan 2 | ||
| Running - Trail / Grass (mostly trail) 30:40 [2] 4.23 mi (7:14 / mi) +50m 4:21 / km | |
| ahr:155 | ||
| Ran at Wildwood, from Breseman place, before my birthday party. It felt good to stride out some. I got lost on the route Rick sent me on, but I found my way back and had a good run. | ||