Training Archive: eboneIn the 31 days ending 2004-07-31:
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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 Jul 31 | ||
| Running - Road / Track (dirt road) 3:00 [2] 0.38 mi (7:53 / mi) +20m 4:13 / km | |
| Very short warm-up for the Prolog. | ||
| Orienteering (race) 19:42 [3] 2.7 km (7:18 / km) +80m 6:21 / km | |
| I ran the Prolog pretty cleanly, but my legs felt tired, especially toward the end of the course, and I felt like I was moving slowly. I was 3rd behind Leif Anderson (18:36) and Robbie Paddock (19:17). | ||
| Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 5:20 / km | |
| Warm-up for the Chase. | ||
| Orienteering (race) 38:53 [3] 6.96 km (5:35 / km) +180m 4:57 / km | |
| ahr:166 max:174 | ||
| Ran the Chase quite hard and came 2nd to Dan Stoll-Hadaiya (10 seconds behind). I was pretty clean, with just 30-40 seconds of errors. | ||
| Paddling / Rowing (kayaking) 46:00 [2] 3.68 mi (12:29 / mi) +0m 7:46 / km | |
| ahr:120 max:137 | ||
| Paddled solo at Granite Reservoir in Curt Gowdy State Park, just East of the Medicine Bow National Forest. I felt okay, but a bit tired. | ||
| Paddling / Rowing (kayaking) 21:00 [1] 1.65 mi (12:44 / mi) +0m 7:55 / km | |
| ahr:110 | ||
| Paddled at Granite Reservoir with Louise Oram, who improved her paddling form significantly over the course of a few minutes (in response to my comments, reflecting the little I know about paddling). | ||
Prologue - Splits | ||
The Chase - Splits | ||
Friday Jul 30 | ||
| Orienteering (race) 42:10 [3] 6 km (7:02 / km) +240m 5:51 / km | |
| ahr:165 | ||
| Ran the Stampede at the Rocky Mountain 1000 Day. I felt tired, but not too tired, and I finished 4th. Eddy Bergeron won and was about 2 minues ahead of me. | ||
Tuesday Jul 27 | ||
| Cycling (mtb single-track) 1:37:00 [1] 10.0 mi (9:42 / mi) +250m 5:36 / km | |
| ahr:122 max:145 | ||
| Rode at Tolt McDonald Park with Stephen and some of his co-workers. The park has a sweet trail network once one ascends the steep slope. There are trails of all sizes. It would be nice to have it mapped for mtb orienteering. I felt pretty good today, although I was clumsy from being out-of-practice, and I bumped into several trees. My right palm (thumb pad area) got sore, and it felt as though there was a lump in the Spenco glove, but I don't think there really was; I have no idea why my palm got sore. | ||
Saturday Jul 24 | ||
| Running - Trail / Grass (some road) 37:00 [2] 4.7 mi (7:51 / mi) +150m 4:27 / km | |
| ahr:145 max:161 | ||
| Ran to Woodland, did the later couple miles of the high school cross country course (including the 1.9 km upper loop twice), and ran home. It was a very hot evening. The sweat poured, and my heart rate was high. My legs were fine, but I felt somewhat uncoordinated running today. Maybe that's because I'm not running every day. | ||
Thursday Jul 22 | ||
| Paddling / Rowing (kayaking) 32:30 [2] 2.7 mi (12:02 / mi) +0m 7:29 / km | |
| Kayaked around Green Lake with Liz. My right hand went numb a few times toward the end of our paddle. It felt like a blood flow issue, even though I was releasing my grasp in between right-blade strokes. I was paddling with quite a bit of force, and when I let up a bit, the sensation quickly returned. | ||
| Orienteering (course setting & pick-up) 35:00 [2] 5 km (7:00 / km) +40m 6:44 / km | |
| Set controls, swapped cards, and picked up some controls for poker orienteering at Lincoln Park. My legs were tired but not sore from the 3000m yesterday. | ||
Wednesday Jul 21 | ||
| Cycling (mtb road) 14:30 [2] 4.04 mi (3:35 / mi) +93m 2:05 / km | |
| ahr:137 | ||
| Rode from U-district to NSCC's Sand Point Education Center to meet Nic for his bike commute to work. My legs felt pretty good today. | ||
| Cycling (mtb road) 46:00 [1] 11.59 mi (3:58 / mi) +200m 2:20 / km | |
| ahr:113 | ||
| Rode with Nic from Sand Point to PMSI downtown (8 miles in about 30 minutes), then rode to Terry's in Fremont (3.6 miles in about 16 minutes). My legs felt a bit on the tired side, and my heart rate stayed pretty low. | ||
| Running - Road / Track (track) 9:37 [2] 1.25 mi (7:41 / mi) | |
| ahr:148 max:157 | ||
| At the Club Northwest All-Comer's meet at Edmonds District Stadium, I ran one warm up lap in a three-person tow with Bill (in the middle) and Terry (in the back), then we ran the jogger's mile. Our predicted time was 7:40, but we ended up running 7:47, after a 1:50 first lap. Part of our slowness was Bill's and my paranoia after having run over 20 seconds faster than we had predicted for the jogger's mile a few weeks earlier.
The jogger's mile is a predicted time competition in which one is not allowed to wear a watch, and the race clock is turned off after the runners complete the first of the four laps. Breaking five minutes results in automatic disqualification, and the runner to come closest to his or her predicted time is the winner. At 7 seconds off, we were better than most of the 50-person field, but we were well off the 2-second margin of error of the winner. 7 seconds off isn't too bad, given that none of us has much experience with three-way towing. The best thing is that the towing enabled Terry to easily equal her best time for a mile, despite the fact that she has been doing almost no running training. | ||
| Running - Road / Track (some trail) 16:30 [2] 2.2 mi (7:30 / mi) +50m 4:21 / km | |
| Warmed up with Bill to Pine Ridge Park, through the park, and back to Edmonds District Stadium. I felt pretty good, but Bill felt lousy--probably still tired from the Seattle Night & Day, in which he and Heidi walked and ran 41 miles. | ||
| Running - Road / Track (track) 9:41 [4] 1.87 mi (5:10 / mi) +0m 3:13 / km | |
| ahr:171 max:182 shoes: Nike Zoom Waffle - Husky color | ||
| Ran the 3000 meter race at the All-Comer's meet. Bill and I showed up expecting to run a 10,000 meter race this evening, and I was bitterly disappointed to learn that I had remembered wrong: the 10k race had been the week before. Anyway, I ran a pretty well paced race and took fourth in a large field of runners, knocking a few seconds off my 9:47 from the 3k four weeks ago.
I probably could have run somewhat faster with a bolder first half, but only the first few laps felt good today, and I was afraid of dying, since I've been doing very little high-intensity training. 200 meter splits: 40.4 159, 40.4 166, 40.3 167, 38.9 170, 39.2 173, 38.5 174, 39.7 173, 39.2 173, 39.2 175, 38.6 175, 39.4 174, 38.0 176, 37.0 179, 36.1 182, 36.4 178 1000 meter splits: 3:19.2 + 3:15.2 + 3:06.9 = 9:41.3 | ||
| Running - Road / Track (track) 9:30 [1] 1.0 mi (9:29 / mi) | |
| ahr:120 | ||
| Warm down jogging after 3k race. I wore my waffle racers for part of this, and my lower calves were somewhat sore. They haven't been trained for hard use in this range of motion, and they'll probably hurt some tomorrow. | ||
Tuesday Jul 20 | ||
| Paddling / Rowing (kayaking) 53:00 [2] 4.28 mi (12:23 / mi) +0m 7:42 / km | |
| ahr:109 max:118 rhr:42 slept:6.5 | ||
| Paddled around Green Lake with Liz. My left shoulder and upper arm hurt at first, as if there was some sort of strain or sprain or nerve pinch, but I felt fine after a while. We did one full lap of the lake and one out-and-back to the South edge of East Green Lake bay. We reached that point in 9 minutes staring out on our full lap, 9 minutes again on the second trip, and 9.5 minutes back to the dock (South/upwind). We reached Duck Island in 24 minutes (in comparison with my previous fastest of 25), but we took almost 34 minutes to complete the lap. I think I've done a bit faster. | ||
| Running - Road / Track (some grass & path) 22:50 [2] 3.26 mi (7:00 / mi) +60m 4:07 / km | |
| ahr:145 max:155 | ||
| Ran from Terry's, through Woodland, along Green Lake to East Green Lake, then home up the hill. I felt good, except for a full stomach from the COC board meeting/potluck. | ||
| Cycling (mtb road) 4:23 [2] 1.3 mi (3:22 / mi) +15m 2:01 / km | |
| Rode to Terry's. | ||
Sunday Jul 18 | ||
| Walking (trail) 5:00 [1] 0.33 mi (15:09 / mi) +50m 6:24 / km | |
| ahr:105 | ||
| Walked up part of the main trail at Seahurst Park. | ||
| Cycling (mtb single-track / road) 3:07:00 [2] 28.9 mi (6:27 / mi) +500m 3:49 / km | |
| ahr:124 slept:5.0 | ||
| Rode at Des Moines Creek Park, North Sea-Tac Park, and the roads in between. My legs felt pretty tired after about 1:40, but they didn't get significantly worse after that. The ride had many variations in intensity, because I was exploring new, sometimes technical trails while going. | ||
Saturday Jul 17 | ||
| Orienteering (street O training) 1:40:00 [2] 11.11 mi (9:00 / mi) +250m 5:14 / km | |
| ahr:141 | ||
| Mid-day: Ran part of SND 2004 course. | ||
| Cycling (mtb road) 53:00 [2] 14.0 mi (3:46 / mi) +300m 2:12 / km | |
| ahr:126 | ||
| Evening bike surveillance for SND 2004. | ||
Thursday Jul 15 | ||
| Running - Road / Track (some grass & path) 54:09 [2] 7.22 mi (7:30 / mi) +100m 4:28 / km | |
| ahr:131 max:146 slept:6.0 | ||
| Ran around Woodland Park and Green Lake with Sean Gaskell. I felt sluggish and tired in the legs and had a very low heart rate at first (110-120), but I felt pretty good toward the end of the run. My calves were quite sore and tight afterward. Maybe they need more rest than I've given them. | ||
| Paddling / Rowing (kayaking) 43:25 [2] 2.5 mi (17:22 / mi) | |
| ahr:118 | ||
| Kayaked in the Challenger around Green Lake with Liz Stahl. My arms and especially my trapezius muscles felt sore mid-way through, but I felt better toward the end. When we took the boat out, we realized the bottom was flat, which probably explains why we weren't moving faster. | ||
Tuesday Jul 13 | ||
| Paddling / Rowing (kayaking) 30:00 [1] 1.7 mi (17:38 / mi) | |
| Kayaked with Liz Stahl in the Challenger on Lake Washington. We put in at Denny Blaine Park. Liz used my Werner paddle, and I used the SRS Shark. I was mostly able to steer with the wing paddle, but once, the wind came up from behind us and flipped us right around. There were some fairly big swells, considering that there was very little wind. I guess it must have been all the boats that were out on this hot, sunny day. | ||
| Running - Road / Track (some trail/grass) 49:36 [2] 6.97 mi (7:06 / mi) +250m 3:59 / km | |
| ahr:142 max:156 | ||
| Seattle Running Company group run. My soleus muscles were still sore. My legs felt good at first, but they felt tired toward the end of the run. I forgot my running shoes and ran in borrowed Mizuno shoes that Scott brought out from the back of the store. | ||
Monday Jul 12 | ||
| Running - Road / Track (towing boat) 23:15 [2] 2.0 mi (11:36 / mi) | |
| ahr:133 | ||
| To Gasworks. | ||
| Paddling / Rowing (kayaking) 23:20 [2] 1.83 mi (12:44 / mi) +0m 7:55 / km | |
| ahr:113 | ||
| To Aurora Bridge and back using SRS Shark paddle. It made my hands tired. | ||
| Running - Road / Track (towing boat) 24:30 [2] 1.6 mi (15:18 / mi) +100m 7:58 / km | |
| ahr:135 max:143 | ||
| Back home (uphill) from Gasworks. | ||
Sunday Jul 11 | ||
| Note | |
| I'm quite sore today, mostly in my soleus (lower calf) muscles. | ||
| Cycling (mtb road) 42:56 [2] 10.0 mi (4:17 / mi) +150m 2:33 / km | |
| ahr:128 max:149 | ||
| Ballard Bike Orienteering. I did course 3. I essentially navigated well, and I think my route was okay, but I forgot the letter of one of the controls, so I officially didn't finish. My legs are quite sore from yesterday's race, but biking didn't feel too bad. | ||
| Orienteering (course setting) 16:00 [2] 1.7 km (9:25 / km) +25m 8:46 / km | |
| Set controls for my Introduction to Orienteering class at NSCC. It hurt to jog. | ||
| Paddling / Rowing (kayaking) 45:05 [1] 3.14 mi (14:20 / mi) +0m 8:55 / km | |
| ahr:88 max:100 | ||
| Late night paddle at Green Lake. I was planning two laps, but I felt lethargic and was falling asleep, so I decided on one lap (plus the 7-minute roundtrip from the put-in to where I like to start and finish my laps at the Aquatheater/Shellhouse docks.) Also, it was a dark night (with very little moon), so I was somewhat concerned about running into bushes, piers, ropes, etc.
I walked the boat to the lake in 14 minutes using my new, homemade portage cart (which I made by chopping up a cheap handtruck). The cart worked fine and stayed in place on the hull of the boat with only a single ratchet strap. It even rolled over the grass okay. 3:39 to Aquatheater dock; 37:52 lap of the lake; 3:34 back to take-out point adjacent to Kirkwood Place. | ||
| Walking (towing boat) 14:00 [1] 0.73 mi (19:10 / mi) +34m 10:25 / km | |
| ahr:100 | ||
| Walked home up the hill towing the kayak. Tugging on the rope pulled my elbow toward hyperextension, so it hurt a little bit if I let my arm straighten completely. I don't know if this will be a problem during longer stints of portaging. | ||
Saturday Jul 10 | ||
| Running - Road / Track (road) 11:30 [2] 1.64 mi (7:00 / mi) +50m 3:59 / km | |
| ahr:152 max:156 | ||
| Warm up for Cougar Mtn. 10-mile trail race. My legs felt tired from the duathlon on Thursday. | ||
| Running - Trail / Grass (trail) 1:19:09 [3] 10.0 mi (7:54 / mi) +700m 4:02 / km | |
| ahr:164 max:172 | ||
| Cougar Mtn. 10-mile trail race. I felt a bit tired but okay for the first 3-4 minutes (uphill), but I began to get progressively more tired as the hill wore on, and I felt like I would have to slow down. When the trail flattened out, my legs still burned, and I wasn't able to accelerate right away to a faster pace. I felt a bit better 10-20 minutes later, and I was able to run the downhills strongly throughout the race. Any uphill grade was a struggle, but I toughed it out. During the race I moved from an early 8th position to 3rd place, and I was only 1:21 slower than I ran on fresh legs last year (1:17:48), so I was very happy with my run.
It's interesting to me that my average heart rate for this race was 5 bpm lower than last my HR for last year's race (164 versus 169), and I only briefly exceeded 170 bpm this year. Top 10 1 Haber, Ben 29 M 1:17:27 2 Crowther, Greg 31 M 1:18:05 3 Bone, Eric 30 M 1:19:09 4 Ireland, Justin 21 M 1:19:46 5 Gilley, Stephano 31 M 1:19:48 6 Richards, Cliff 43 M 1:21:27 7 George, Steve 39 M 1:23:37 8 Wigglesworth, Henry 46 M 1:24:06 9 Kerby, James 41 M 1:25:31 10 Myers, Kevin 45 M 1:26:28 | ||
| Running - Trail / Grass (trail) 14:20 [2] 1.7 mi (8:25 / mi) +70m 4:39 / km | |
| ahr:142 max:152 | ||
| Warm down jog with the two guys who beat me: Greg Crowther (2nd place) and Ben Haber (1st). My calves were quite tired from racing in O shoes. | ||
Friday Jul 9 | ||
| Orienteering (course setting) 31:45 [2] 4 km (7:56 / km) +50m 7:28 / km | |
| ahr:139 max:156 | ||
| Set course at Magnuson Park for "Land Navigation at Night" class. My heart rate went easily into the 150s for most of the time I was running, probably because of fatigue from yesterday's duathlon. | ||
Thursday Jul 8 | ||
| Note | |
| I competed in the Fort Lewis Triple Threat Duathlon Series event #2: 2 mile (flat road) run / "9" (about 8.5) mile non-technical mountain bike / 2 mile run (same as first run).
Besides adventure races (which are very different than sprint duathlons), this was my first multi-sport race. It took longer to get there (in what seemed like particularly slow rush hour traffic) than I expected, so I pulled into the parking lot with 5 minutes until the start. I jumped out of my pants and into my shorts, threw my shoes on, grabbed my transition gear tub and bike, and ran into the stadium with about 2 minutes to go. Luckily for me, Ginger Fields had seen my car pull into the lot and had announced my arrival, so Jon Campbell was there at the transition area to help me. He fetched my chest and bike numbers and put the bike numbers on my bike and helmet while I pinned on the chest number, swigged some water and tied my shoes. My heart rate monitor strap had fallen out in the car, so I had to go without. The race organizer was nice enough (and the other racers amused and/or patient enough) to hold the start for me about 2 minutes. I arrived at the starting line to a round of applause and we were off. During the first minute of the run, Jon briefed me on what I needed to know about the flow in and out of the transition area. I then sped up just a bit and started to work my way toward the front of the pack. I reached the mile mark and grabbed a cup of water--still in 4th place. A couple minutes later, I passed two guys and was in second but didn't seem to be gaining appreciably on the guy in front of me. I came into the transition area second in 11:06 and with a few guys not far behind. I was pleased and somewhat surprised to be out of the transition in under a minute, and the guy in front looked pretty close--just a couple hundred meters ahead. We were on flat paved road, and I was gradually closing the gap. After 5 minutes into the bike, a guy on a cyclocross bike who had been closing in on me was very close behind, I was only 50-70 meters behind the leader, and I saw the leader slow way down and get pointed by the soldiers manning the course through a narrow gate and onto a dirt road. The guy on the cross bike passed me just before the gate, then he and I passed the run leader going up the steep hill before all of us dismounted and pushed our bikes to the crest. When we mounted up again, the guy with the cross bike and I pulled away from the people behind us. He lead for a little while, then he let me lead, which was sensible of him, given that I had seen him fishtail a couple times, my dual suspension bike had better handling, and he could watch me to get an idea what was coming up on the curvy and rolling dirt and gravel roads. Every time I looked back, I saw no one behind us, and my legs felt okay, so I was feeling pretty good about my performance. About 2/3 of the way through the course, the other guy passed me and gradually put some distance on me after I slowed down for a few seconds to drink from my water bottle. By the transition, he had extended his cushion to about 20 seconds, and he transitioned very quickly. I was determined to stay within striking distance, so I transitioned in 39 seconds--even more quickly than the first transition--and ran off after him. As I started running, I immediately noticed that my legs felt wierd from riding the bike and that it felt awful to run. My turnover was very good, but my legs felt totally flat. I looked at the guy now 200 meters in front of me, and I couldn't imagine catching him, the way my legs felt. However, I noticed that my stride frequency was greater than his, so perhaps there was hope. At the mile mark, I took a sip of water and threw the rest on my head and chest. I could see that I had closed the gap significantly; at this rate, I would have a chance. A minute later, I saw that the leader was slowing some, and it looked like I would catch him. A sped up slightly just before I caught him, so he would see our speed differential and be discouraged from challenging me. This tactic was probably overkill, because I passed him and put about 30 seconds on him in a strong run to the finish. I'm a bit surprised and very happy to have won my first duathlon. Here are some statistics: 2 mile run: 11:07, 5:29 + 5:38 transition: 0:52 about 8.5 mile mountain bike: 32:04 transition: 0:39 2 mile run: 11:10, ~5:40 + ~5:30 Total time: 55:52 | ||
| Running - Road / Track (road) 11:07 [4] 2.0 mi (5:33 / mi) +5m 3:26 / km | |
| ahr:170 | ||
| First 2-mile run of duathlon. I took my pulse a couple minutes from the finish, and it was about 170-175. The average of 170 is a guess. I felt somewhat clunky from not warming up. | ||
| Cycling (mtb dirt road) 32:04 [3] 8.5 mi (3:46 / mi) +150m 2:13 / km | |
| ahr:165 | ||
| The first and last few minutes of the course were on paved roads, and the rest were on various sizes of dirt and gravel roads. The course was rolling and had no big ups or downs, so it was possible to ride with a pretty steady, hard effort for probably 90-95% of the course. There were several sharp turns that required slowing down. The 165 average heart rate is entirely a guess. | ||
| Running - Road / Track (road) 11:10 [4] 2.0 mi (5:34 / mi) +5m 3:27 / km | |
| ahr:173 | ||
| Second 2-mile run of duathlon. I was surprised to run about 10 seconds faster on the last mile than on the first. I felt pretty strong at the end. The 173 average HR is totally a guess. | ||
| Running - Trail / Grass (mostly grass) 6:00 [2] 0.63 mi (9:31 / mi) | |
| Jogging warm-down with Jon Campbell. | ||
| Cycling (mtb road) 5:00 [1] 0.71 mi (7:01 / mi) | |
| Easy pedal around the parking lots a couple of times to warm-down on the bike. | ||
Wednesday Jul 7 | ||
| Running - Road / Track (some grass) 34:07 [2] 5.03 mi (6:47 / mi) +45m 4:06 / km | |
| ahr:153 max:158 | ||
| Ran via Latona to Green Lake, around and back. I felt pretty good this evening, which surprised me, given that I usually feel lousy running the day after a rest day. Anyway, it doesn't necessarily mean I'll feel good or have a good performance at tomorrow's duathlon. | ||
| Note | |
| I attended a kayaking stroke class today at NWOC (www.nwoc.com). The effort level was so low that I don't consider it training, but I did learn a few things, particularly about edging, bracing, back paddling, and rescue technique. Oh, and one of the instructors (Kyle) showed me how to use my new Simon River Sports wing paddle that I won at Appalachian Extreme. | ||
Monday Jul 5 | ||
| Cycling (mtb road/grass) 15:01 [2] 2.5 mi (6:00 / mi) +50m 3:31 / km | |
| ahr:120 max:137 | ||
| Rode to Woodland Park (4:46), took 2:01 recovery between each hard rep, and rode home (6:13). | ||
| Cycling (mtb road/grass) 11:42 [4] 3.1 mi (3:46 / mi) +100m 2:08 / km | |
| ahr:155 max:165 | ||
| Rode the high school cross country course in three segments with 2 minutes very slow riding recovery between each segment. My legs felt tired.
Splits - 1st mile: 3:30 157 ending HR / 119 recovery HR after 1 minute rest; to top of 1st camel hump: 4:33 163 / 128; to finish: 3:40 162 / 125. | ||
| Note | |
| My intercostal muscle feels fine today--yay! | ||
| Running - Road / Track (some grass) 21:45 [2] 2.4 mi (9:03 / mi) +65m 5:12 / km | |
| ahr:135 max:147 | ||
| 10:00 warm up to Ravenna Blvd., 3 x 1:00 jog between hard reps, and 8:45 warm down home. My legs felt quite stiff and sore at the beginning of the run, and my stomach was still full from dinner. | ||
| Running - Trail / Grass (some road) 4:06 [4] 0.8 mi (5:07 / mi) +15m 3:01 / km | |
| ahr:154 max:165 | ||
| 4 x ~1:00 on the grassy median of Ravenna Blvd. It felt okay, but not great, to run fast. My legs didn't feel particularly quick, and my heart rate didn't climb quickly, reaching only into the 160s at the end of each rep. | ||
Sunday Jul 4 | ||
| Paddling / Rowing (kayaking) 2:04:00 [2] 9.7 mi (12:47 / mi) | |
| ahr:128 max:142 | ||
| I put in at Jack Perry Memorial Viewpoint. My plan was to paddle up the East Waterway to the South tip of Harbor Island, continue up the Duwamish River, then turn around and come back in time to see the fireworks over Elliot Bay. I discovered that the East Waterway has an extremely low railroad bridge near the South end that makes it unnavigable, at least at high tide. I had to make a clumsy and unpleasant portage around the railroad bridge, through an office park and back to the river. The whole operation, including scouting, took nearly half an hour. I paddled almost to the South Park Bridge, where Kenyon Street meets the river, returned North via the West Waterway to avoid the nasty portage, then rounded the North end of Harbor Island to return to the put in near the mouth of the East Waterway.
A man on a Coast Guard boat idling near the mouth of the West Waterway informed me that I must keep at least 500 yards away from the naval vessel that (I had been unaware) was behind me. I guess he meant the big Coast Guard ship, because I didn't see any other vessel that looked remotely naval. It's probably just as well that I didn't think to point out that since the West Waterway is only about 260 meters wide, it is impossible for any of the many boats that enter and exit the Duwamish River to comply with this rule. My paddling heart rate was unusually high this evening. This may have been partly due to being somewhat dehydrated from being out in the sun for a few hours earlier in the day, but I hope it's also because my paddling muscles are becoming more powerful. My speed wasn't particularly high this evening, but I suppose it was pretty good for this distance. I had to fight a headwind on the return North, and there were wind waves and chop in the North part of the West Waterway and of course in Elliot Bay. Particularly since I was by myself and it was dark, the waves made me a bit nervous, and that probably caused me to paddle somewhat less efficiently. This was a beautiful trip. Since it was Sunday, there was very little traffic on the Duwamish, and there were no large boats. It was fun to be able to pass very close to big cargo ships. As the evening wore on, I saw many private fireworks displays on the skyline, especially in West Seattle. This was complemented by the changing light in the sky and on the water. I reached the mouth of the West Waterway just after the fireworks started, and I could see not only the Elliot Bay show, but also the Ivar's fireworks over Lake Union, which appeared above and between the buildings of Belltown. I paused to watch for 15-20 minutes before continuing a few more minutes back to the car. | ||
| Paddling / Rowing (kayaking) 5:00 [3] 0.5 mi (10:00 / mi) | |
| ahr:143 max:156 | ||
| I did a few surges of harder paddling throughout my excursion. I was surprised to see my heart rate go as high as 156 on one of the hardest surges. Again, this is probably in part an artifact of being slightly dehydrated. | ||
| Strength / Weights (kayak carry) 12:00 [3] 0.16 mi (1:15:09 / mi) | |
| ahr:158 max:163 | ||
| Carried the kayak around the railroad bridge that obstructs the East Waterway of the Duwamish River. It was a tough haul. The boat is pretty heavy, especially with my gear in it, and I never carry it more than 50 meters, so this was quite an ordeal. I tried dragging the boat on some grass for part of the way, but that seemed even harder. | ||
| Running - Road / Track (road) 46:55 [2] 6.2 mi (7:33 / mi) +100m 4:29 / km | |
| ahr:144 max:156 | ||
| Ran from Jack Perry Memorial Viewpoint to Delridge Park and back. I stopped at the park for about half an hour to watch a couple great private fireworks shows that I came across. The people must have spent hundreds of dollars to buy all those rockets. My legs felt pretty good, and it generally felt quite good to run. I was surprised to see my heart rate climb into the 150s on the way back. | ||
Saturday Jul 3 | ||
| Cycling (mtb road) 8:00 [2] 1.9 mi (4:12 / mi) +55m 2:24 / km | |
| Rode down to the post office (3:33) and back up the hill (4:27). | ||
Friday Jul 2 | ||
| Cycling (mtb road) 37:10 [2] 9.7 mi (3:50 / mi) +225m 2:13 / km | |
| Rode to Terry's; later, from 45th and Stone Way to the Norheim's (via the Burke-Gilman Trail); then later home from Wedgwood. | ||
Thursday Jul 1 | ||
| Running - Road / Track (road) 41:05 [2] 4.4 mi (9:20 / mi) +115m 5:22 / km | |
| ahr:139 max:152 | ||
| Late night run towing Terry around Wedgwood. | ||