Training Archive: eboneIn the 31 days ending 2004-10-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | S | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Oct 31 | ||
| Running - Road / Track (elliptical / stairs) 20:00 [2] 2.22 mi (9:00 / mi) +75m 5:04 / km | |
| ahr:135 | ||
| 15 minutes of elliptical machine in the gym, then 5 minutes of stair running. My quads are still fatigued from my stair workout two days ago. My achilles tendons feel pretty good, but there are still some hints of pain/discomfort. | ||
| Calisthenics / Dance (disco) 15:00 [1] | |
| Some dancing at the ship's Halloween Party. | ||
Saturday Oct 30 | ||
| Strength / Weights (weights) 18:00 [2] | |
| Did a few upper body exercises in the gym, including some paddling simulation, using the pulley racks and a straight bar attached at the ends to the two cables. | ||
Friday Oct 29 | ||
| Cycling (exercycle) 1:00:00 [2] 15.0 mi (3:59 / mi) | |
| ahr:138 max:152 | ||
| Exercycle workout. For the first 30 minutes, I did the "strength" program, which featured 30-second segments of hard pedalling alternated with 45-second segments of easy pedalling. The exercycle seat is hard, wide, and tilted too far back, so it hurts my butt. | ||
| Running - Road / Track (elliptical machine) 45:00 [2] 5.29 mi (8:30 / mi) +200m 4:44 / km | |
| ahr:137 max:148 | ||
| Elliptical machine workout. I used less resistance (30-40%) and a moderate incline angle for most of this workout. My stride rate was mostly 145-165. This was much more comfortable than the exercycle, and it would be relatively easy to do lots of it. | ||
| Cycling (exercycle) 15:00 [2] 3.75 mi (3:59 / mi) | |
| ahr:130 | ||
| Short evening exercycle session. | ||
| Running - Road / Track (stairs) 19:00 [3] 1.9 km (10:00 / km) +425m 4:43 / km | |
| ahr:157 max:162 | ||
| Stair workout: I climbed 17 times from deck 4 to deck 15, which is 10 floors, since there is no deck 13. It took slightly less time to go up (a bit over 1 minute, 2 stairs per stride) than to go back down. My legs were significantly fatigued toward the end of the workout.
My achilles tendon--the *right* one this time--hurt some during this workout, although the pain didn't progress, and it never became markedly uncomfortable. I now think that both achilles tendons are bluffing--messing with my mind. | ||
| Running - Road / Track 21:00 [1] 1.91 km (11:00 / km) | |
| ahr:112 max:122 | ||
| Recovery periods, going back down the stairs. | ||
| Calisthenics / Dance (dance) 20:00 [1] | |
| Danced, mostly with Terry at the Skywalker Lounge. The DJ was playing some sweet disco remixes. | ||
Thursday Oct 28 | ||
| Running - Road / Track (elliptical machine) 26:00 [2] 3.25 mi (7:59 / mi) | |
| ahr:146 max:156 | ||
| Gym workout on ship--elliptical machine, at 40-45% intensity. | ||
| Cycling (exercycle) 20:00 [2] 5.0 mi (3:59 / mi) | |
| ahr:146 max:154 | ||
| Rode the exercycle in the ship gym. | ||
Wednesday Oct 27 | ||
| Walking (mostly sand) 45:00 [1] 2.25 mi (20:00 / mi) +20m 12:06 / km | |
| ahr:100 | ||
| Walked, mostly along the beach, from the Marina to old town Puerto Vallarta, with Terry and Nick. | ||
Tuesday Oct 26 | ||
| Running - Road / Track (road) 47:00 [1] 4.27 mi (10:59 / mi) +40m 6:39 / km | |
| ahr:113 | ||
| I ran with Terry through the streets and on the beach at Mazatlan. There was a lot of fast-moving car traffic, the sidewalks were narrow and uneven, the weather was warm and muggy, and there were a lot of unpleasant smells. These factors combined with a moderate level of fatigue and lethargy led to my decision to keep my run ashore short. I felt my left achilles some, but it got better as the run progressed and felt fine at the end. | ||
| Running - Road / Track (ship deck) 1:46:14 [2] 13.01 mi (8:09 / mi) +200m 4:51 / km | |
| ahr:141 max:158 | ||
| Ran around the ship deck many times, broken up by two trips (running) up five floors to my stateroom for drinks of Gookinaid, which really picked me up after the first break. I felt quite tired toward the end of the workout, and it was tough to persevere through the fatigued quads and the boredom. | ||
Monday Oct 25 | ||
| Paddling / Rowing (kayaking) 1:30:00 [2] 5.63 mi (15:59 / mi) +0m 9:56 / km | |
| ahr:121 max:142 | ||
| Paddled with Terry at Cabo San Lucas, where we encountered some stormy weather, with high wind and big swells. It was slightly scary, but I was happy to get some good training for Balance Bar in LA. I had to make some very strong strokes to turn the boat in the high winds. | ||
| Running - Road / Track (elliptical machine) 25:00 [2] 3.13 mi (7:59 / mi) +150m 4:19 / km | |
| ahr:144 max:155 | ||
| I used the elliptical machine in the gym, and my left achilles seemed unbothered by it. I worked out at 50% resistance and upped the stride frequency to around 150/minute toward the end of the session. | ||
Sunday Oct 24 | ||
| Swimming / Water exercise 24:00 [1] 1 km (24:00 / km) +0m 24:00 / km | |
| ahr:115 | ||
| Swam against the water jet in the Lotus Pool aboard the Sapphire Princess. My left achilles felt fairly good and didn't seem bothered by the activity. | ||
Saturday Oct 23 | ||
| Paddling / Rowing (kayaking) 1:20:00 [2] 5.2 mi (15:23 / mi) +0m 9:34 / km | |
| ahr:117 max:135 | ||
| Paddled a sit-on-top with Terry at Catalina Island. I was the only one paddling for most of the time. | ||
| Running - Trail / Grass (some road) 1:20:45 [2] 8.3 mi (9:44 / mi) +150m 5:43 / km | |
| ahr:139 max:155 | ||
| Towed Terry for a run around the town of Avalon and up to the ridge and back on Catalina Island. My left achilles tendon bothered me a bit during the run, and is sore afterward. Otherwise, I felt okay. | ||
| Running - Trail / Grass (trail) 18:00 [3] 1.4 mi (12:50 / mi) +400m 4:14 / km | |
| ahr:159 max:161 | ||
| Harder part of run, towing Terry up the trail to the ridge line of the island. | ||
Friday Oct 22 | ||
| Running - Road / Track (ship deck) 23:15 [2] 3.1 mi (7:30 / mi) +40m 4:29 / km | |
| ahr:142 max:153 | ||
| Ran around the deck of the Sapphire Princess while departing San Francisco Bay. I felt pretty good. | ||
| Cycling (exercycle) 20:00 [1] 6.0 mi (3:19 / mi) +0m 2:04 / km | |
| ahr:120 | ||
| Rode the recumbent exercycle in the ship gym. It felt tiring to my hip adductors, probably because it's somewhat different than riding a normal bike. | ||
| Strength / Weights (upper body) 10:00 [2] | |
| Did a set of 15-20 on a few upper body weight machines. | ||
Thursday Oct 21 | ||
| Note | |
| I need to log the Balance Bar prologue and race (about 15 hours of activity) on October 8 and 9. | ||
Wednesday Oct 20 | ||
| Cycling (mtb single-track) 42:42 [1] 4.0 mi (10:40 / mi) +150m 5:56 / km | |
| ahr:114 | ||
| Easy night time ride at St. Edward. I used my new Cateye Opticube EL-500 for the first time. It worked okay, but it would be nice to have a broader beam for the trails. I felt a bit crusty and uncoordinated on the bike. | ||
| Cycling (mtb road) 1:29:39 [2] 21.8 mi (4:06 / mi) +220m 2:29 / km | |
| ahr:128 | ||
| Rode via the Burke-Gilman Trail, from St. Edward to Magnuson Park, around the park, and back. My legs felt pretty wiped out and I was very hungry at the end, since I didn't fuel properly for this workout. | ||
Tuesday Oct 19 | ||
| Paddling / Rowing (kayaking) 34:20 [2] 2.64 mi (13:00 / mi) +0m 8:05 / km | |
| ahr:112 max:129 | ||
| Paddled at night from Lincoln Park, North and South along the shore. Large swells were building, which was kind of scary, so I kept the session short. | ||
| Running - Road / Track (road) 26:25 [2] 3.73 mi (7:04 / mi) +81m 4:07 / km | |
| ahr:142 | ||
| Night run in West Seattle, along Fauntleroy Way and California Ave. I felt pretty good. | ||
Sunday Oct 17 | ||
| Running - Road / Track (road) 13:00 [2] 1.86 mi (7:00 / mi) +20m 4:12 / km | |
| ahr:153 max:161 | ||
| Brisk warm-up for day 2 of the U.S. Individual Champs at Telemark. | ||
| Orienteering (race) 1:29:14 [3] 12.2 km (7:19 / km) +460m 6:09 / km | |
| ahr:160 max:184 | ||
| Ran day 2 of the U.S. Individual Champs at Telemark. I was somewhat impatient today, and that resulted in losing map contact and 5 minutes of lost time on two controls (3 and 7) early in the course. I had several other small losses of time throughout the rest of the course, but in the final few km, I was approximating my performance of yesterday, although by then on weaker legs. I had trouble following the compass (zig-zagged a lot today) and visualizing the controls. I finished 9th for the day and 2nd for the weekend, behind William Hawkins, who also had some trouble today. | ||
Blue - Splits | ||
Saturday Oct 16 | ||
| Running - Road / Track (road) 15:00 [2] 2.07 mi (7:14 / mi) +65m 4:06 / km | |
| ahr:156 | ||
| Brisk warm-up for day 1 of the U.S. Individual Champs at Telemark. | ||
| Orienteering (race) 1:03:24 [3] 9 km (7:03 / km) +360m 5:52 / km | |
| ahr:165 max:181 | ||
| Day 1 of U.S. Individual Champs. I had a very good run, with maybe two minutes of lost time in small bits. I kept moving well through the terrain, more or less flowed through the controls, and pushed pretty hard for most of the run. I was 1st place for the day, a minute ahead of William Hawkins and a bit over two minutes ahead of Sergey Zhyk. | ||
| Running - Road / Track (road) 12:00 [1] 1.23 mi (9:45 / mi) +15m 5:51 / km | |
| Easy warm-down jog. | ||
Blue - Splits | ||
Friday Oct 15 | ||
| Running - Road / Track (dirt road) 9:00 [2] 1.29 mi (6:58 / mi) +25m 4:05 / km | |
| ahr:153 | ||
| Brisk warm-up for the U.S. Individual Champs model event. | ||
| Orienteering (training) 17:54 [3] 2.7 km (6:38 / km) +100m 5:36 / km | |
| Ran U.S. Champs model event. | ||
| Running - Road / Track (dirt road) 4:00 [2] 0.44 mi (9:05 / mi) | |
| Brief warm-down jog. | ||
Thursday Oct 14 | ||
| Strength / Weights (yard work) 15:00 [3] | |
| Nic and I used a 2-man, gas-powered post hole digger. It was a good workout for the arms, legs and back to lift the 3-foot long, 8-inch diameter auger out of the ground when it was stuck on a big rock or root or was full of dirt. | ||
| Paddling / Rowing (kayaking) 30:40 [3] 2.77 mi (11:04 / mi) +0m 6:53 / km | |
| ahr:144 max:153 | ||
| Paddled medium-hard around Green Lake. I felt a bit stale at first but warmed up as I went. I never felt great. | ||
| Paddling / Rowing (kayaking) 15:00 [2] 1.3 mi (11:32 / mi) +0m 7:10 / km | |
| ahr:132 | ||
| Easy paddle from Aqua Theatre around Duck Island and back. | ||
| Running - Road / Track 24:00 [2] 3.0 mi (7:59 / mi) +15m 4:54 / km | |
| Ran in the terminals at Sea-Tac while I was waiting to board my flight to MSP. Mike Schuh was nice enough to watch my bag for me while I ran. | ||
Saturday Oct 9 | ||
| Note | |
| Balance Bar 24-hour Adventure Race, in Ringwood State Park (NJ) and environs.
The race for my team, Eastern Mountain Sports (with Jennifer Shultis and Jason Poole) broke down something like this (from memory): 1:56 orienteering 0:07 transition 4:05 biking (about 0:32 of which was actually trekking) 2:58 bike carry 0:12 transition 1:40 kayaking 0:15 transition 4:20 trekking The navigation went okay (no major errors), but it could easily have been better, as I made numerous minor errors and small sub-optimal route choices. Jason was a big help on the navigation, helping keep me focused and often giving a second opinion on choices. He also did almost all the map preparation. Physically, I felt okay but not great. I was fine until about 1/3 to 1/2 of the way through the trek, when I began feeling a bit queasy and my legs felt empty, maybe from towing Jennifer up the big hill at the start of the trek, and earlier in the day during the orienteering. My heart rate was pretty low (110-130) for some of the biking, most of the bike carry, and much of the trek. We could have done better as a team if we had figured out a way for me and Jason to efficiently carry most or all of Jen's bike on the rugged trail. In retrospect, taking the bikes apart and tying them to the packs seems like a good bet. | ||
| Orienteering (race) 1:56:00 [3] 16 km (7:15 / km) +350m 6:32 / km | |
| ahr:158 | ||
| Orienteering section of Balance Bar race. We caught all the lead teams toward the end, but they got away again. I think we probably ended up with the second fastest orienteering split. | ||
| Cycling (mtb road / jeep track) 3:33:00 [2] 34.0 mi (6:16 / mi) +800m 3:38 / km | |
| Biking during Balance Bar race. The climb is a guess and the distance is from memory and maybe wrong. | ||
| Walking (bike carry) 2:58:00 [2] 5.0 mi (35:35 / mi) +300m 18:39 / km | |
| ahr:125 | ||
| Bike carry section of the Balance Bar race. The climb and distance are a guess. The trail was quite rugged, but it still seemed longer than advertised. | ||
| Paddling / Rowing (kayaking) 1:40:00 [3] 9.0 mi (11:06 / mi) +0m 6:54 / km | |
| ahr:145 | ||
| Kayaking during Balance Bar race. I used a paddle of Jen's, which seemed to work okay. I sat in the middle of the Cobra triple, and the seat was damaged and crumpled under my weight, painfully cutting into my butt. Also, the foot holds were a bit superficial and hard to use. After carrying the bikes, this was a tough paddle, but we kept pushing to the end. | ||
| Running - Trail / Grass (some terrain) 4:52:00 [2] 14.0 mi (20:52 / mi) +600m 11:26 / km | |
| ahr:135 | ||
| Trekking during Balance Bar race. Much of it was fast hiking rather than running. 0:32 was during the mountain biking section, and the remaining 4:20 was during the trekking section at the end, when I started feeling tired. | ||
Friday Oct 8 | ||
| Note | |
| Balance Bar Adventure Race Prologue:
1. run up stairs and across deck of Intrepid Sea Air and Space Museum (aircraft carrier) 2. rappel from gun bay and drop into Hudson River 3. swim to cargo net and climb the net back to the deck of the ship 4. run along the deck of the ship toward the other end 5. rappel into the river again 6. swim to a barge docked on shore 7. run to the finish I took the additional step of swimming back to meet (and attempt to assist) Jennifer, who was in the midst of the swim along the length of the ship when Jason and I reached the barge. Our finish time was 13:50-something. | ||
| Running - Road / Track 4:00 [3] 0.6 mi (6:39 / mi) +20m 3:45 / km | |
| Running and stair climbing during prologue. | ||
| Strength / Weights (ropes) 5:00 [3] | |
| Rappelling and climbing the cargo net and rope ladder during prologue. | ||
| Swimming / Water exercise (pfd swimming) 4:54 [2] | |
| Swimming during Balance Bar Prologue. | ||
Monday Oct 4 | ||
| Cycling (mtb road) 9:45 [2] 2.87 mi (3:24 / mi) +40m 2:01 / km | |
| Rode to Montlake Cycles to drop my bike off for a tune up. | ||
| Running - Road / Track (road w/backpack) 39:55 [2] 5.27 mi (7:33 / mi) +150m 4:19 / km | |
| slept:10.0 | ||
| Ran home from Montlake, via University Bridge, Burke-Gilman Trail and Stone Way (stopping at Stoneway Hardware). I felt a bit sluggish, and my knee hurt a bit sometimes, but the run was otherwise okay. After running so little over the past weeks, it's nice to know I can still do it.
My throat was a bit sore and my lymph nodes slightly enlarged this morning. I hope I'm not getting sick. | ||
| Paddling / Rowing (kayaking) 24:26 [2] 2.0 mi (12:12 / mi) +0m 7:35 / km | |
| Paddled around Green Lake at night. I did intervals, 4 x 2 minutes hard with 4 minutes rest in between hard reps (logged separately). I did a 7 minute warm up to start with and a 5:46 warm down at the end. | ||
| Paddling / Rowing (kayaking) 8:20 [4] 0.76 mi (10:58 / mi) +0m 6:49 / km | |
| Fast repeats during my paddle on Green Lake: 2:01, 2:13, 2:06, 2:00. | ||
Sunday Oct 3 | ||
| Running - Road / Track (some grass) 19:00 [2] 2.3 mi (8:15 / mi) +15m 5:02 / km | |
| slept:12.0 | ||
| Warm up and warm down (wearing backpack) for orienteering at Lake Sammamish State Park. | ||
| Orienteering (race) 36:20 [3] 4.9 km (7:25 / km) +40m 7:07 / km | |
| Ran at medium to medium-hard intensity for course 4 at Lake Sammamish State Park. I stopped to pick up the first five controls, but I'm not counting that in my running time. My knee hurt some when I pushed hard with my quad when my leg was too bent. At the end of the run, my right foot hurt a little, but after I sat down and rubbed the offending tarsal joint for a minute, it felt better. | ||
Saturday Oct 2 | ||
| Cycling (cyclocross) 42:26 [3] 8.49 mi (4:59 / mi) +100m 3:00 / km | |
| ahr:169 slept:3.5 | ||
| I raced in my first cyclocross event. My favorite part was when the start official made the few of us mountain bike riders feel like dopes by pointing out that are bikes are technically no longer allowed by the rules but that in his magnanimity, he would mercifully let us start the race behind the massive pack of racers with cross bikes.
Anyway, I didn't warm up because I was with Warren and Liam and didn't want to leave them alone for longer than necessary, especially after I found out that a cyclocross race lasts 40 minutes, not the two miles that had been described to me. The weather was warm, and I felt lousy and sick to my stomach from about 5-15 minutes into the race. I think the water I drank must have absorbed into my stomach after that, because I felt okay for most of the rest of the race. I was in the Men C race, and I finished somewhere in the middle, perhaps closer to the back, but I'm not sure. I had enough energy and willpower to pass a handful of people over the last couple laps, although I was outkicked by the final two guys I tried to overtake in the final minute or two of the race. My hyperextended right knee is very much better today, and it didn't bother me during the race, although it can still hurt when I run on it or put pressure when the knee is bent too deeply. The average heart rate I logged is a complete guess. About half a minute after I finished, I measured my HR in the low-to-mid 160s. Lap splits: 1 6:31, 2+3 12:30, 4 6:24, 5 6:30, 6 6:21, F (partial lap) 4:10 Here are the results (from www.nwracereport.com). I think there were 50-60 starters, but many were pulled from the course because they were lapped: Star Crossed Cyclocross Group Health Velodrome at Marymoor Park 2-Oct-04 MEN C 1 146 RIDER Clark Rubicon 38:40:00 2 131 COWGILL Matt Spoke & Sprocket :01 3 135 ALBRIGHT Mike Redline :58 4 137 PETERSEN Kevin Unattached 1:07 5 117 LAMBIE Mark Doubleshot 1:35 6 157 ALLEN Chris Unattached 1:42 7 158 SABOL Dean Wines of Washington 1:57 8 152 DOHERTY Micheal S3 2:03 9 160 KINSELLA Chris S3 2:04 10 134 DUDEK Jason Unattached 2:18 11 125 TYLER Don Unattached 2:21 12 108 FRANK Micheal Maxxis/Giant 2:30 13 144 KARAM Todd Aurora Cycling 2:54 14 115 BLUMHAGEN Randy 1st Rate Mortgage 2:55 15 145 PLATIS Josh Rubicon 3:01 16 102 DRYE Brian REI/Novarra 3:03 17 123 JOHNSON Tom Unattached 3:04 18 101 VALENTIN Greg Wines of Washington 3:05 19 149 FRANK Alex Unattached 3:06 20 136 GACCIONE David Unattached 3:16 21 127 POTTER Clint Unattached 3:29 22 114 HAYES Thomas Unattached 3:33 23 147 SMALL Jason Unattached 3:38 24 143 MILAN Paul Aurora Cycling 3:41 25 132 BONE Eric Unattached 3:42 26 153 WATCHINS David Aurora Cycling 3:56 27 126 BYRNE Conor Rad Racing 3:57 28 148 PHILBRICK Kenneth Aurora Cycling 4:00 29 105 VINE Jeff Novarra 4:12 30 119 GILL Todd Unattached 4:13 31 124 BYRNE Dan Unattached 4:17 | ||
| Paddling / Rowing (kayaking) 20:00 [1] 1.33 mi (15:02 / mi) | |
| Kayaked in the Sammamish River with Warren and Liam. We were out for about 40 minutes, but I was only paddling at a significant intensity for about half the time. It was a fun trip. | ||