Training Archive: eboneIn the 31 days ending 2004-03-31:
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| 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 | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||
Wednesday Mar 31 | ||
| Cycling (mtb on road) 2:31:39 [2]35.43 mi (4:17 / mi) +780m 2:29 / km | |
| ahr:133 max:155 slept:3.6 | ||
| Rode to Nic and Ambers, rode to work (downtown) with Nic, rode to Renton (Phillip Arnold Park) via I-90 Mt. Baker tunnel, Lake Washington Blvd, etc. I felt decent the whole time. The weather was wonderful for riding: cool-to-mild and partly sunny (with lots of puffy white and gray clouds).
My cold seems to be nearly gone today. | ||
| Cycling (mtb single-track) 1:50:43 [2]15.82 mi (7:00 / mi) +365m 4:03 / km | |
| ahr:133 max:159 slept:3.6 | ||
| Rode on the mountain bike trails on the Puget Power land adjacent to Phillip Arnold Park in Renton: namely, "The Tapeworm", "Mr. DNA", "Crop Circles", and the more major trails connecting them. I felt pretty good and could have gone farther if not for a flat tire. Some of the trails were hyper-technical. | ||
| Orienteering (control hanging/pick-up) 20:00 [2]2.86 km (7:00 / km) +50m 6:26 / km | |
| Setting and picking up controls for Shoreline HEE class. I felt somewhat tired. | ||
| Cycling (road/dirt/grass) 43:30 [2]7.25 mi (6:00 / mi) +200m 3:26 / km | |
| Rode to Woodland Park, messed around on the jumps for quite a while--I even caught a little air now and then--then I rode the 5k high school cross country course in 14:29, a (running) course record by over a minute...woo-hoo! Then I did some more jumping, before going home.
I had a low-speed crash on the pavement when I turned sharply while applying too much front brake. My right hand smacked down hard and my wrist (and to a lesser extent, shoulder) was quite sore later. | ||
Tuesday Mar 30 | ||
| Running - Road / Track (road) 32:00 [1]3.4 mi (9:24 / mi) +80m 5:27 / km | |
| ahr:119 slept:7.0 (sick) | ||
| Ran to Agua Verde and back (to kayak) with Lynn. | ||
| Paddling / Rowing (kayaking) 1:07:00 [1]8 km (8:22 / km) | |
| ahr:101 max:120 (sick) | ||
| Kayaked from Agua Verde with Lynn and Stephen. It was fun to use a real boat, for a change. I paddled a single, and Lynn and Stephen took a double. | ||
| Running - Road / Track (road) 1:08:20 [2]7.0 mi (9:45 / mi) +40m 5:58 / km | |
| ahr:128 slept:7.0 (sick) | ||
| Jogged to Green Lake, around twice, and back with Anneliese. My legs felt sort of crusty for much of the run (about the last 2/3), almost as if I had already run 20 miles. | ||
Monday Mar 29 | ||
| Cycling (recumbent) 20:00 [2]5.0 mi (3:59 / mi) +150m 2:16 / km | |
| ahr:135 slept:7.3 (sick) | ||
| Rode around Montlake and through Interlaken Park on a recumbent bike that Stephen rented from Montlake. It was more fun than a barrel of monkeys, but less fun than a barrel of money. It made my left outer gluteus hurt just a bit a few times. | ||
| Running - Road / Track (road) 12:55 [2]1.73 mi (7:27 / mi) +39m 4:20 / km | |
| ahr:148 (sick) | ||
| Ran from just North of 50th on University Way to the Map Library (6:20) and back (6:35). My legs felt pretty good, but not great. | ||
| Note | |
| My cold is in a really itchy, runny phase, but at least it's progressing.
My biceps are really tender/sore to the touch, presumably from carrying the canoe when running to Green Lake and back. I'm such a weakling nowadays. | ||
Sunday Mar 28 | ||
| Running - Road / Track (road) 13:50 [2]1.5 mi (9:13 / mi) +37m 5:19 / km | |
| ahr:150 max:165 slept:5.5 (sick) | ||
| Ran down to Green Lake (6:30, 148 HR) and back (7:20, 152 HR) with the canoe to go paddling. My arms felt tired on the way down but were better on the way back. | ||
| Paddling / Rowing (kayaking) 31:50 [2]3 km (10:37 / km) | |
| ahr:117 slept:5.5 (sick) | ||
| Paddled at Green Lake. It's a sunny day, and there were hordes of people at the lake. The back of the seat cushion went flat, so I had no back support, and my hip flexors got tired. On the way back, I scooted to the back of the boat and leaned on my pack, which helped some.
It didn't feel good to paddle today. It felt like a substantial mental effort the whole time. | ||
| Orienteering (course set / shadow) 30:00 [2]4.29 km (7:00 / km) +150m 5:57 / km | |
| ahr:130 max:150 (sick) | ||
| I set training courses at Hamlin, then I shadowed some of the WIOL orienteers, who were training for the U.S. Interscholastic Champs.
I was wearing O shoes, and my legs felt pretty snappy and strong, which was a nice change from recent days. Still, I feel like all the low-intensity training is killing my speed. If I'm going to orienteer respectably this year, I'll need to do a little speed training. | ||
Saturday Mar 27 | ||
| Running - Road / Track (road) 1:03:50 [2]6.62 mi (9:37 / mi) +195m 5:29 / km | |
| ahr:137 max:146 (sick) | ||
| Ran to Prestige Copy and back. I wore a lightly loaded backpack. My legs felt tired for some reason, and it felt tough to go much faster. | ||
| Running - Road / Track 36 [5]0.13 mi (4:36 / mi) | |
| 3 x 12 seconds strides toward the end of my run home from Prestige. It felt okay to run fast, but my legs were a little twingy or sore--presumably from last weekend still. | ||
| Cycling (mtb road/trail) 32:40 [1]5.0 mi (6:32 / mi) +165m 3:41 / km | |
| ahr:117 max:140 (sick) | ||
| Late night ride to Woodland Park to test my new Cateye OptiCube bike light. For an LED system, it's pretty bright, but it had two weaknesses:
1. So much light was cast in my eyes through the casing that it totally killed my night vision and was worse than having no light at all. 2. The beam is too narrowly focused, in my opinion. I fixed #1 by wrapping some discarded newspaper around the body of the light to block out the brightly lit casing. This worked great; I'll replace the newspaper with something more permanent, of course, such as duct tape. The bike was great, but I was a sissy riding in the dark. I'll have to come back with my monster Mila light and see what I can do. | ||
Thursday Mar 25 | ||
| Cycling (mtb on road) 1:05:00 [2]17.0 mi (3:50 / mi) +390m 2:13 / km | |
| ahr:140 max:158 (sick) | ||
| Rode from home to the YMCA in Bellevue to meet Lynn and the boys. It was raining steadily, and dirty water kept spraying up in my face from the tires. I really need to get some glasses for biking. My legs felt pretty good, especially toward the end of the ride, when I was surprised to be riding pretty quickly up low-grade hills. I had a pack with extra clothes and shoes and a bottle of water--maybe 7-10 pounds. | ||
| Cycling (mtb on road) 2:00 [4]0.9 mi (2:13 / mi) | |
| ahr:164 max:168 (sick) | ||
| Hard ride for a couple minutes on Lake Washington Blvd. during my ride to Bellevue. | ||
| Running - Road / Track (road) 10:00 [1]1.0 mi (10:00 / mi) | |
| (sick) | ||
| Jogging with Warren (while he rode scooter) on the way to his house to play with LEGOs for a few minutes. | ||
| Cycling 21:00 [2]5.65 mi (3:43 / mi) +45m 2:15 / km | |
| ahr:132 max:150 slept:7.0 (sick) | ||
| Rode from Madson's to 40th Ave & SR-520 bus stop, then rode back and forth on the 520 path for 13 minutes to kill time and stay warm while waiting for the bus. | ||
| Running - Road / Track (road) 22:40 [2]2.36 mi (9:36 / mi) +90m 5:20 / km | |
| ahr:145 (sick) | ||
| Jogged home from Montlake Station while pushing my bike and carrying my pack. My legs felt tired for some reason. | ||
Monday Mar 22 | ||
| Note | |
| I feel like I'm coming down with a cold; I have a bit of a sore throat and some surplus mucus. | ||
Sunday Mar 21 | ||
| Orienteering (score-O) 7:02:30 [2]25 km (16:54 / km) +1500m 13:00 / km | |
| ahr:135 max:158 | ||
| Sunol Rogaine with Vlad. I felt good for most of the time, despite having not quite enough water and it being on the warm side. Vlad got hot and dehydrated, due to two water controls being dry, so we had a big slow down at about 4.5 hours, after being on track for getting all controls up to that point. We navigated pretty well. | ||
Saturday Mar 20 | ||
| Orienteering (walking) 30:00 [1]3 km (10:00 / km) +150m 8:00 / km | |
| Walking with students during navigation coaching session at Briones. I felt somewhat winded going up the hill--perhaps more so than usual; maybe it's training fatigue. | ||
| Cycling (mtb dirt roads) 54:04 [2] | |
| ahr:135 max:159 | ||
| Rode at Briones, mostly up or down, rarely flat. I felt pretty fatigued at first, but felt better after 20-30 minutes. The ride included some gate crossings and walking for horses and cows. | ||
| Paddling / Rowing (machine paddling) 20:00 [1] | |
| ahr:102 max:110 | ||
| Used the machine in the parking lot at Briones, after biking. I took the bike and the rowing machine to Grandma Sarah and Grandpa Franz' in preparation for driving to Seattle on Monday. | ||
Thursday Mar 18 | ||
| Cycling (mtb on road) 2:15:00 [2]41.0 mi (3:17 / mi) +640m 1:57 / km | |
| ahr:148 max:162 | ||
| Rode from Millbrae to Vlad's work in Sunnyvale. Warm day. Heart rate was high, but I mostly felt good. | ||
| Running - Trail / Grass (mostly dirt road) 1:51:00 [2]19 km (5:51 / km) +70m 5:44 / km | |
| ahr:140 max:151 | ||
| Modified Baylands run with Vlad and Bob. I felt okay (just somewhat hungry) for about an hour, then I gradually deteriorated until I felt about like I did at the end of the Way Too Cool. My heart rate was in the mid- to upper 130s for most of the run but was quite high toward the end (146-151).
| ||
| Cycling (mtb on road) 33:40 [2]8.08 mi (4:09 / mi) +50m 2:32 / km | |
| ahr:132 | ||
| Rode from Vlad's office to the Sunnyvale CalTrain station (after a side trip into the center of town to buy Gatorade)--25:32. Rode from Atherton CalTrain station to Chain Reaction Cycles in Redwood City--8:08. Felt a bit weak at times but mostly okay. | ||
| Note | |
| I feel sleepy and occasionally dizzy (when standing up) this evening. I think this was hard on me five days after Way Too Cool. It was quite warm and sunny, and I got a bit dehydrated, perhaps low on electrolytes. Also, my face got sunburned even though I put on sunscreen--BOGUS! | ||
Wednesday Mar 17 | ||
| Paddling / Rowing (kayaking) 1:44:30 [1]8.04 km (13:00 / km) | |
| ahr:98 max:120 | ||
| 1.9 laps of Lake Merced with Terry in the boat. It was a nice day, with very little wind. The beautiful day belied the grave hazards we encountered: A rain of oversprayed shot from skeet shooting and nearly being rent asunder by a couple speeding shells. | ||
Tuesday Mar 16 | ||
| Running - Road / Track (some trail) 15:30 [2]1.7 mi (9:07 / mi) +70m 5:01 / km | |
| ahr:135 | ||
| Short run out a couple of hundred meters of the Sawyer Camp Trail North extension and back. Out in 8:30 and home in 7:00. My legs were extremely tired going up the hill, but there were no major sorenesses. They felt somewhat better on the way home. | ||
| Cycling (mtb on road) 40:44 [2]9.63 mi (4:14 / mi) +220m 2:27 / km | |
| ahr:130 max:145 slept:7.6 | ||
| Rode out the Sawyer Camp trail, almost to the four mile mark and back. My quads felt tired when I pushed at all, and so my heart rate stayed pretty low. | ||
Monday Mar 15 | ||
| Paddling / Rowing (machine paddling) 55:00 [1] | |
| ahr:82 | ||
| Evening session on the machine in front of the TV. My heart rate was quite low, possibly a bounce-back effect from the 50k, from which I'm recovering quite well. | ||
Saturday Mar 13 | ||
| Running - Road / Track (road) 4:00 [2]0.4 mi (10:00 / mi) | |
| A few minutes of jogging before the Way Too Cool 50k. | ||
| Running - Trail / Grass (trail) 4:18:36 [2]50 km (5:10 / km) +1100m 4:40 / km | |
| ahr:154 max:162 | ||
| Way Too Cool 50k. My shoelaces weren't tightly tied when the gun went off, so I started 1:10 late. My official time was 4:19:46. Since I started late, I went out sort of fast (157-162 heart rate) to pass most of the pack before the single track, downhill section, because I didn't want to get stuck behind slower runners on this section. On the uphills before the first aid station, my quads burned some. I bet I paid for this with a few extra minutes in the end.
After being fairly high for the first 40 minutes, my heart rate gradually settled down to the low 150s over the next hour. It didn't go consistently much above that (except on long climbs) until about the three hour mark, when it climbed slightly, up to 154-6. I started feeling pretty tired at about 1:40, then I stabilized and even felt somewhat better around 2:30, but I felt pretty wiped out again at about 3:10. It turned out I was a bit dehydrated, due to the heat 75-80F, despite drinking lots (33 ounces just before the start, then around 150 oz during the race). I ate four (or five?) GUs during the race, my first at about 1:15, I think. At the fourth aid station (3:38), the eventual women's winner caught me. She got out of the aid station about 75 meters ahead of me, and when I began running after her, I immediately started getting cramps in my gastrocnemius (calf) muscles. I closed the gap on the woman and the guy running with her, but the cramps continued and I also continued to fade, especially up the hills at the end. I managed to hobble in at a not-too-shameful pace, and one more guy passed me a few minutes from the finish. I was hoping for sub-4:10; if it had been 20 degrees cooler, I probably would have been close, but it's hard to say. Vlad had to drop out around half way, because his quad pain came back accutely when he slipped and overstretched it. Splits: 1:10, 119 - started going, after tying shoes. 11:47, 159 - random heart rate split. 41:55, 145 - departed first aid station, 6.1 miles. 1:50:10, 139 - departed second aid station, 14.45 mi. 2:37:51, 153 - bottom of Ball Bearing (big hill), ?? mi. 2:50:09, 139 - departed third aid station, 20.84 mi. 3:38:25, 127 - departed fourth aid station, 26.24 mi. 4:06:52, 139 - departed fifth aid station, 29.19 mi. 4:19:46, 160 - finish, 30.89 mi. | ||
Friday Mar 12 | ||
| Running - Road / Track (road) 32:28 [2]3.42 mi (9:29 / mi) +200m 5:00 / km | |
| ahr:142 max:157 | ||
| Ran around Todd Jackson's neighborhood. After the first minute or two, a muscle on the inside of my right thigh was painful and tight, so I stretched and massaged it for a couple of minutes, then started again, and it was okay. All my muscles felt sort of tight and fragile, though, until I got really warmed up. | ||
| Running - Road / Track (road) 25:55 [2]3.53 mi (7:20 / mi) +100m 4:12 / km | |
| ahr:140 max:149 | ||
| Went for a late night run from the Best Western hotel in Auburn, CA. I felt fairly good, but still a bit clunky/uncoordinated, probably from taking so many days off this week. | ||
Tuesday Mar 9 | ||
| Note | |
| My left hip (and soleus, which was also sore) feel 80-90% better today. What a relief. | ||
Monday Mar 8 | ||
| Note | |
| AM: My left hip joint still hurts. | ||
Sunday Mar 7 | ||
| Orienteering (race) 57:08 [3]7 km (8:10 / km) +450m 6:11 / km | |
| ahr:160 | ||
| Orienteering meet at Shell Ridge. I pushed fairly hard, but my legs were weak from a heavy training load, so I walked up almost all of the many hills. I didn't make many mistakes--maybe 1.5 minutes--but the course was fairly easy. I won; 2nd - Vlad; 3rd - Syd. | ||
| Orienteering (walking) 30:00 [1]2.5 km (12:00 / km) +300m 7:30 / km | |
| AR coaching at Briones. Legs were very tired. | ||
| Note | |
| Evening: My left hip joint hurts when I stand and walk, so I guess I overdid something. The pain didn't start until hours after activity, though. | ||
Saturday Mar 6 | ||
| Running - Trail / Grass (dirt road) 49:43 [2]6.03 mi (8:14 / mi) +250m 4:32 / km | |
| ahr:144 max:160 | ||
| Run with Vlad and William to Nisene Marks for downhill run training. | ||
| Orienteering (training) 55:47 [2]2.91 km (19:10 / km) +65m 17:15 / km | |
| ahr:144 | ||
| Net downhill O-course at Nisene Marks. Took 1:10:47, not counting time picking up controls (~5 minutes). About 15 minutes was around threshold (logged separately). My legs were moderately fatigued and my right outer tendon behind my knee bothered me. | ||
| Orienteering (training) 15:00 [3]0.9 km (16:40 / km) +35m 13:57 / km | |
| ahr:160 | ||
| Harder part of run at Nisene Marks. | ||
Friday Mar 5 | ||
| Running - Road / Track (road) 23:45 [2]2.26 mi (10:30 / mi) +150m 5:25 / km | |
| ahr:129 max:145 | ||
| Ran around the neighborhood towing Terry. | ||
| Paddling / Rowing (kayaking) 1:11:30 [2]6.5 km (11:00 / km) | |
| ahr:118 max:129 | ||
| Paddled in Lake Merced. I felt tired at first but felt pretty good by the end and could have kept going. It was a nice day, but with a shifty, gusty wind. The puffs never got strong enough to capsize the boat, but I wasn't sure they wouldn't. I'm becoming pretty competent at controlling the (unwieldy inflatable) canoe. | ||
| Paddling / Rowing (machine paddling) 1:00:00 [1] | |
| ahr:94 | ||
| Used the machine while watching TV. My heart rate stayed pretty low, for some reason. | ||
Thursday Mar 4 | ||
| Cycling (mtb on road) 16:00 [2]4.0 mi (3:59 / mi) +20m 2:27 / km | |
| ahr:138 | ||
| Rode to Caltrain (3 minutes?), then from Caltrain to Vlad's office (13 minutes). | ||
| Running - Trail / Grass (mostly gravel) 1:31:16 [2]20.5 km (4:27 / km) +75m 4:22 / km | |
| ahr:153 max:159 | ||
| Ran at Baylands with Vlad and William (Hawkins). I felt sort of bad to begin with, then good after 20-30 minutes, then bad for the final 20 minutes or so. My legs were generally sore and tired, but the sore spots around my right knee remained pretty mellow. | ||
| Cycling (mtb on road) 34:48 [1]7.73 mi (4:30 / mi) +60m 2:44 / km | |
| ahr:122 max:145 | ||
| Rode from Vlad's office to Caltrain (Sunnyvale), via an extra-distance detour (26:40), then rode from Caltrain Millbrae part way up the hill (8:08). | ||
| Walking (uphill) 11:18 [2]0.71 mi (15:54 / mi) +85m 7:12 / km | |
| ahr:132 max:139 | ||
| Walked my bike the rest of the way up Murchison. I was dehydrated and sort of hungry. | ||
Wednesday Mar 3 | ||
| Cycling (mtb on road) 2:04:30 [2]31.0 mi (4:01 / mi) +500m 2:23 / km | |
| ahr:132 max:152 | ||
| Rode on Skyline and Westmoor to San Bruno Mountain, did one loop of the Saddle Trail (in 11:55), and rode home. | ||
| Paddling / Rowing (machine paddling) 1:04:00 [1] | |
| ahr:103 max:115 | ||
| Used the machine on the patio while watching TV. It felt tough at first, and I didn't think I'd be able to sustain for an hour, even though I wasn't pulling very hard. It got easier, however. My hands got sort of sore from gripping the handles. I'll need some sort of gloves for long paddling stints. | ||
| Note | |
| My legs feel fatigued and a little sore today. I was limping around because of my sore tendon behind me knee. I hope I can run tomorrow, or at least recover in time to run decently well at Way Too Cool. | ||
Tuesday Mar 2 | ||
| Running - Trail / Grass (30% road) 50:51 [2]6.2 mi (8:12 / mi) +225m 4:35 / km | |
| ahr:150 max:158 | ||
| Ran from South end of Sawyer Camp Trail, southward along Skyline to the South Crystal Springs Trail. I ran somewhat hard and turned around at Edgewood Rd in 50:37 (and 164 HR).
It was a warm day, and the itching of my poison oak rashes drove my crazy for about the first 20 minutes of the run. Shear agony. I was almost in tears. Some of the run was harder, mostly in the middle part. I've logged it separately. | ||
| Running - Trail / Grass (30% road) 50:00 [3]7.0 mi (7:08 / mi) +250m 4:00 / km | |
| ahr:160 max:167 rhr:54 | ||
| Harder part of my longish run. | ||
| Running - Road / Track 15:00 [2]1.58 mi (9:29 / mi) | |
| ahr:140 max:152 | ||
| 5-ish minute warm-up run from the car to the track for slow intervals. (My legs felt sore, as if I had run a long, rugged race today.) 10 minute easy jog (about 1 mile) warm-down. | ||
| Running - Road / Track 33:00 [3]5.0 mi (6:35 / mi) | |
| ahr:161 max:169 | ||
| Ran 4 x 2000 m (2200 yds, actually) with 1-1.5 minutes rest between reps. My legs felt really sore on the first one, as if I were on the homestretch of a 50k. My calves were sore and crampy, almost as if I had pulled a muscle, and my right hip and the lateral tendon behind my right knee were pretty sore. The second and subsequent reps felt slightly better.
I mostly ran with Syd, Tapio, and Vlad, but Kent Ohlund and Dan Greene were there, too. 2k times and ending heart rates: 8:11 165, 8:18 165, 8:14 167, 8:17 165 | ||
Monday Mar 1 | ||
| Paddling / Rowing (machine paddling) 13:00 [3] | |
| ahr:128 max:146 | ||
| A short, hard session "paddling" the pneumatic rowing machine. I did 8 minutes, took a 2 minute rest, then did 5 minutes. My biceps were quite fatigued by the end.
Ending HRs: 8 min - 146, 5 min - 143 | ||
| Cycling (mtb road) 14:12 [2]3.5 mi (4:03 / mi) +80m 2:21 / km | |
| ahr:142 max:155 | ||
| Rode 1.5+ miles down the Sawyer Camp Trail and back. Pushed pretty hard for about 7 minutes of the ride (logged separately).
There were no sorenesses or injuries in evidence, except that the pedaling split the poison oak scab on my right knee, which hurt. | ||
| Cycling (mtb on road) 7:00 [3]1.5 mi (4:40 / mi) +100m 2:24 / km | |
| ahr:157 max:159 | ||
| Harder part of ride. | ||