Training Archive: eboneIn the 31 days ending 2005-03-31:
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| 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 | H | ||||||||||||||||||||||||||||||||||||||
Thursday Mar 31 | ||
| Running - Road / Track 5:00 [3] 0.77 mi (6:29 / mi) | |
| shoes: Salomon trail/AR shoes | ||
| Running at airport to make my flight to the Team Trials. I made the flight, and my left gastroc didn't seem to bother me. | ||
Wednesday Mar 30 | ||
| Note | |
| (injured) | ||
| Left gastroc muscle still hurts. | ||
Tuesday Mar 29 | ||
| Running - Road / Track 6:00 [1] 0.57 mi (10:32 / mi) +15m 6:03 / km | |
| (injured) shoes: Salomon trail/AR shoes | ||
| Easy jog to and from the U.W. map library from where I parked the car. A muscle in my left, upper gastroc hurts when I use it vigorously. | ||
Monday Mar 28 | ||
| Running - Road / Track (road, walk-jog) 30:00 [1] 2.63 mi (11:23 / mi) +83m 6:27 / km | |
| ahr:117 max:128 slept:4.5 shoes: Mizuno Wave Nirvana 1 | ||
| Walk jogged to the U-District and back to do some errands. I felt pretty good. | ||
| Running - Road / Track 43:04 [2] 5.21 mi (8:15 / mi) +50m 4:59 / km | |
| ahr:136 max:150 shoes: Mizuno Wave Nirvana 1 | ||
| Late at night, I ran from home, through Good Shepherd, down to Gasworks/BGT, along the canal trail to Sound Mind and Body Gym, back to Fremont Ave, up Fremont Ave and past Woodland on Phinney (fairly hard--threshold interval), down to Green Lake, around the lake clockwise (doing 6x30-sec. fast stride intervals along the way), a couple minutes up Ravenna, then within a few minutes of home. The harder parts are logged separately. My legs felt passable--although I had some hamstring tightness/fatigue and a bit of pain in my right soleus. I stopped running and walked the rest of the way home when I felt a twinge in my left calf. | ||
| Running - Road / Track tempo 12:00 [3] 1.76 mi (6:48 / mi) +97m 3:37 / km | |
| ahr:161 max:166 shoes: Mizuno Wave Nirvana 1 | ||
| Ran up Fremont Ave and Phinney Ave past the zoo. I went at a moderately hard intensity. | ||
| Running - Road / Track intervals 3:02 [5] 0.67 mi (4:31 / mi) +3m 2:47 / km | |
| ahr:160 max:172 shoes: Mizuno Wave Nirvana 1 | ||
| 6 x 30 seconds fast strides. I hit an average stride frequency of about 108/minute. The last couple reps were tough, and I felt sluggish | ||
| Walking 9:00 [1] 0.63 mi (14:17 / mi) +33m 7:38 / km | |
| ahr:115 (injured) shoes: Mizuno Wave Nirvana 1 | ||
| Walked home from about 5th and 61st, so as not to agravate my calf. My calf felt okay the rest of the time. | ||
Sunday Mar 27 | ||
| Cycling (mtb road/single-track) 1:20:00 [2]* 13.2 mi (6:03 / mi) +200m 3:36 / km | |
| ahr:140 max:161 shoes: Nike ACG cycling shoes | ||
| BEAST race test drive with Roger. We made several stops for map corrections, discussion, etc., and I've attempted to exclude those from the logged riding time. | ||
| Cycling (mtb) 10:00 [3] 0.6 mi (16:39 / mi) +220m 4:50 / km | |
| ahr:162 max:168 shoes: Nike ACG cycling shoes | ||
| Pushed a steep uphill. | ||
| Orienteering (practice) 40:00 [2]** 5.5 km (7:16 / km) +10m 7:12 / km | |
| ahr:145 max:166 shoes: Salomon trail/AR shoes | ||
| More BEAST race course testing with Roger. I made a few stops for map corrections/vetting. Our actual time on course was 44 minutes. | ||
Saturday Mar 26 | ||
| Paddling / Rowing (kayaking) 45:00 [2] 3.4 mi (13:13 / mi) +0m 8:13 / km | |
| ahr:117 slept:1.0 | ||
| Paddled the Challenger K-2 with Liz, on a Mergeo.com AR team outing from O.O. Denny Park. Despite the wet weather, my recent illness and barely any sleep last night, I basically enjoyed the excursion. | ||
Thursday Mar 24 | ||
| Paddling / Rowing (kayaking) 36:00 [3] 3.68 mi (9:47 / mi) +0m 6:05 / km | |
| ahr:146 max:155 (sick) | ||
| Paddled a tandem kayak with Roger from NWOC to the Foss tugboat yard on the Ballard arm of the ship canal.
There is no doubt now that I'm sick, with flu-like body aches, especially in the upper chest and lower back, and a mild headache that has lasted about 24-hours. I have only the slightest respiratory mucous buildup and no soreness on the inside of my throat--just in my neck muscles, it feels like. My tough time on the last third of the run last night makes a lot of sense now. | ||
| Running - Road / Track (road) 3:00 [2] 0.38 mi (7:53 / mi) | |
| shoes: Mizuno Wave Nirvana 1 | ||
| A few minutes of jogging from where I parked the car to Seattle Running Company and back. I was planning to do part of the group run, but my legs felt acutely sore, my whole body ached, and I had chills, so I decided not to run any more. | ||
Wednesday Mar 23 | ||
| Running - Road / Track (road / bit of trail) 2:04:42 [2] 14.8 mi (8:25 / mi) +400m 4:50 / km | |
| ahr:152 max:165 slept:8.0 shoes: Mizuno Wave Nirvana 1 | ||
| Ran from home to Eastlake (to G&H Printing, 15:47), uphill and through Interlaken Park (including some trails, +20:19), to the Arboretum and through the Waterfront Trail, past the Waterfront Activities Center, to Magnuson Park via Laurelhurst Park and Sand Point Way (59:13), and to 57th St and 5th Ave via 65th St (29:25). My legs rather quickly started to feel terrible after about 80 minutes running time. Going home over the ridges along 65th was brutal. I probably felt bad because I've spent the last couple days mostly sitting in front of the computer not eating or drinking, and my heart rate was surprisingly high (mid-to-upper 150s) for most of the run (starting out by hitting 162 after about 5 minutes running). | ||
| Walking (pavement) 6:30 [1] 0.42 mi (15:28 / mi) +27m 8:01 / km | |
| ahr:120 max:140 shoes: Mizuno Wave Nirvana 1 | ||
| Walked a few blocks home from 57th St and 5th Ave. | ||
| Note | |
| (sick) | ||
| When I got home from my run, I drank 2 liters of electrolyte drink over 1.5-2 hours before needing to pee.
My body feels achey and my legs feel trashed, as if I just ran another 50k or did a 24 hour adventure race. As nice as it is to be in denial, I think there's a good chance I'm getting sick. Note: When I went to bed (very late), I had chills and was shivering, and it took me about 20 minutes to warm up once under the covers. | ||
Monday Mar 21 | ||
| Cycling (mtb road/grass) 26:26 [2] 5.5 mi (4:48 / mi) +100m 2:50 / km | |
| ahr:142 max:156 slept:8.0 shoes: Nike ACG cycling shoes | ||
| Rode to the Post Office, in Woodland Park, and back home along Green Lake, Ravenna Blvd, and 5th Ave. I felt pretty good, for a change. Maybe I'm finally recovering from Way Too Cool 50k. | ||
Sunday Mar 20 | ||
| Paddling / Rowing (kayaking) 36:00 [2] 2.6 mi (13:50 / mi) +0m 8:36 / km | |
| ahr:121 | ||
| Paddled around Green Lake with Mom. It was a rainy, windy day. It was pretty calm at the South end but quite choppy and windy at the North end with some 1.5 to 2-foot, peaked wind waves. I felt fine, aside from being nervous at moments that we'd get swamped in the open cockpit boat. We ended up with only a few gallons of water in the boat. | ||
Saturday Mar 19 | ||
| Running - Trail / Grass 43:12 [2] 5.0 mi (8:38 / mi) +150m 4:55 / km | |
| ahr:129 max:150 slept:6.5 shoes: Mizuno Wave Nirvana 1 | ||
| Ran from upper trailhead parking at West Tiger Mtn., scouting terrain for BEAST #1. I felt a bit sluggish, so perhaps I'm still tired from Way Too Cool 50k.
I slept under a rest area picnic table (in my sleeping bag) last night, and it was a bit cramped, so I woke up many times to change position. | ||
| Cycling (mtb mostly trails) 1:18:36 [2] 8.8 mi (8:55 / mi) +200m 5:11 / km | |
| ahr:131 max:157 shoes: Nike ACG cycling shoes | ||
| Rode in the High Point Way area from upper trailhead parking lot at West Tiger Mtn., scouting terrain for BEAST #1.
Splits: 415 101, 427 108, 1103 114, 1244 121, 1448 118, 755 119, 1206 113, 1118 138 | ||
Friday Mar 18 | ||
| Paddling / Rowing (kayaking) 1:17:50 [2] 6.77 mi (11:30 / mi) +0m 7:09 / km | |
| ahr:129 max:144 | ||
| Paddled at Mendocino Lake (Army Corps of Engineers reservoir, near Ukiah, CA). I felt pretty good, and for a while I tried paddling with my arms straighter than usual, and it felt quite smooth and good. | ||
| Paddling / Rowing (WW kayaking) 20:00 [1] | |
| Played around in the rapids (mostly ferrying, paddling upstream in one place, and eddy-hopping) at the mouth of the East Fork of the Russian River, where it empties into Lake Mendocino. | ||
| Running - Trail / Grass (some road/terrain) 28:30 [2] 3.93 mi (7:14 / mi) +50m 4:20 / km | |
| ahr:139 max:160 shoes: Salomon trail/AR shoes | ||
| Ran at a state park (which had an outdoor logging equipment museum) a bit North of Klamath Falls, OR. I felt sort of stiff and slow at first (probably from a long day in the car), but I warmed up as I went. I did a few surges, which I've logged separately. | ||
| Running - Trail / Grass intervals 1:30 [4] 0.3 mi (4:59 / mi) +10m 2:49 / km | |
| ahr:157 max:161 shoes: Salomon trail/AR shoes | ||
| 6 x about 15 second fast(ish) strides during run. I felt sluggish. | ||
Thursday Mar 17 | ||
| Cycling (mtb trail) 58:48 [2] 7.8 mi (7:32 / mi) +200m 4:20 / km | |
| ahr:138 max:161 shoes: Nike ACG cycling shoes | ||
| Rode at El Corte de Madera with Kristi. The uphills felt tough. Route: El Corte de Madera Creek Trail => Tafoni Trail => trailhead => out and back to end along Sierra Morena Trail. | ||
Wednesday Mar 16 | ||
| Roller-skating (inline skating) 23:00 [1] 2.65 mi (8:41 / mi) +60m 5:02 / km | |
| ahr:120 max:140 | ||
| Skated the North extension of the Sawyer Camp Trail with Terry in tow. I hadn't skated for a long time, and it was fun. | ||
Tuesday Mar 15 | ||
| Running - Road / Track 22:18 [1] 2.03 mi (10:59 / mi) +75m 6:07 / km | |
| ahr:120 shoes: Salomon trail/AR shoes | ||
| Ran around the neighborhood. My right soleus muscle bothered me, so I didn't do any hills or surges, as I had planned. | ||
Monday Mar 14 | ||
| Paddling / Rowing 23:23 [2] 1.87 mi (12:29 / mi) +0m 7:46 / km | |
| ahr:128 max:154 | ||
| Paddled from Coyote Point. There were bigger than usual waves. | ||
Sunday Mar 13 | ||
| Cycling (mtb road) 55:38 [1] 10.2 mi (5:26 / mi) +210m 3:11 / km | |
| ahr:107 max:129 slept:9.0 shoes: Nike ACG cycling shoes | ||
| Biked with Terry to the 4.0 mile mark of the Sawyer Camp Trail and back. I towed her some, but my legs were tired from yesterday, so it was just a slight assist.
My right lower calf (soleus) is particularly sore and sensitive to load; maybe it's slighly strained. | ||
Saturday Mar 12 | ||
| Running - Trail / Grass race (trail) 4:15:12 [2] 30.89 mi (8:15 / mi) +1100m 4:37 / km | |
| ahr:154 max:168 slept:6.0 shoes: Mizuno Wave Nirvana 1 | ||
| Ran the Way Too Cool 50k trail run. I'm happy with my performance. The weather was hot, probably a bit more so than last year--around 80F, and many people had problems with the heat. With considerable discomfort, I maxed out my stomach's ability to absorb fluids and managed to just barely stay hydrated. A few times, my head felt hot and I became sleepy from the heat, but then I splashed stream water on my head, poured sports drink on my head or ran onto a shadier part of the trail. I placed 15th overall, versus 25th last year in a time of 4:18.6 (4:19.7 official, due to my late start).
I felt fairly good for the first 1.5 hours of the race, then my muscles started to tire and felt substantially fatigued by 2 hrs. My legs got a bit of a second wind at around 2:10 and felt fair until about 3 hrs, when it began to feel tougher (with more bouts of heat fatigue feelings). I pushed a bit--but not too much--until the top of Goat Hill (the marathon+ mark). I had been mentally aiming at that point on the course, and I sort of thought the race would be essentially over at that point, which of course was very wrong. Pushing in the now full heat of the day and over 3.5 hours in, my heart rate was somewhat elevated (156-162) and my legs really began to suffer from the work they had done (but without last year's cramping, thank goodness). I really had to dig to keep my pace respectable for the final 5 miles. The last couple climbs were quite a struggle, but when the ground leveled off, I was able to pick up the pace and run the last few minutes at a good clip. I was surprised at the unevenness of my heart rate profile: high 150s to low 160s for the first 50 minutes, dropping gradually to the high 140s to 1.5 hours. At that point, I picked up the pace some and brought it back to the low-to-mid 150s. A bit before 2 hours, my heart rate dropped again to about 150 +/- a few beats. At about 2:25, I got a little burst of energy and my HR climbed to the low-to-mid 150s, reaching the upper 150s up Ball Bearing (a steep, 0.8 mile hill). From 2:50 to about 3:25, my heart rate was in the low-to-mid 150s. After that, it was mostly in the mid 150s to the lower 160s, except when it spiked up to 164 then 168 on the final stretches. My minimum heart rate while running was 143, but it dropped that low only very briefly and mostly stayed at 147 and up. Split times (most are arbitrary) and heart rates: 10:17 157, 25:06 159, 0:41:01 141 - depart aid station #1 (6.10 miles) 1:00:00 153, 1:35:26 143, 137:51 148 (started going a bit quicker), 1:48:54 153 - depart aid station #2 (14.45 miles) 2:20:17 152, 2:36:42 148 - depart aid station #3 (20.00 miles) 2:43:31 158, 2:48:18 156 - pass through aid station #2/3' (20.80 miles?) 3:07:25 158, 3:35:49 154 - depart aid station #4 (26.24 miles) 3:47:30 157, 4:02:05 161, 4:03:09 158 - depart aid station #5 (29.19 miles) 4:10:02 166, 4:15:12 166 - finish (30.89 miles) Nutrition: From about 6:15 (1:45 before race start time) to about 6:45, I consumed about 750-800 calories: 150 calories of peanut butter, two Pop Tarts (400 calories), one banana (~100 calories), and one english muffin with jelly (~120 calories). I may have also had some orange juice, but I don't remember. This left less time than usual between eating and race time. I figured this might be okay for such a long race, but I did have a bit of stomach discomfort and even a couple episodes of reflux during the race. Hydration: I drank pretty regularly the couple days before the race and went into race day pretty well hydrated. I drank a few cups of water with breakfast, then I drank about 0.9 liters about 5 minutes before the race start. During the race, I drank about 20 oz of sports drink (Hammer HEED, then Gu2O) during each of the first four segments of the race, then maybe another 10-15 oz between Goat Hill and the finish. (I twice had my Gu2O slightly diluted with water.) In addition, at the first aid station I drank two small cups (5 oz?) of Gu2O and one of water. This means that during the 4.25 hour race, my stomach processed approximately 140 oz or 4.14 liters. This comes out very close to 1 liter per hour. I peed just before the start of the race, didn't pee during the race, and peed about 30 minutes after the race. Other results: Vladimir was moving pretty quickly until after Goat Hill (21 miles), when the heat got to his legs and wouldn't allow him to go faster than about 11 minutes/mile on the gently rolling single track. Still, he finished in 4:52, overcoming levels of heat that have done him in before. Dave Mackey won again, in 3:38, after having gotten pretty sick a couple weeks ago in Mexico (where he competed in the Extreme Adventure Hidalgo). He ran 3:32ish last year. Scott Jurek, who recently got over a respiratory virus placed 10th in 4:08. It was good to see my fellow Seattlites, Scott and Leah. The top woman was Nikki Kimball (not surprisingly), who ran 4:11. The second woman (40+ year old Beverly Anderson-Abbs) was just in front of me, and if the race had been a few hundred meters longer, I probably would have been able to catch her, although at that point I was just happy to be getting done and wasn't super highly motivated to race anyone. | ||
Friday Mar 11 | ||
| Running - Road / Track 27:10 [2] 3.88 mi (7:00 / mi) +125m 3:57 / km | |
| ahr:144 max:156 slept:7.0 | ||
| Evening run in Auburn to warm up for Way Too Cool. After the first 5 minutes, I felt better than expected and had good turnover. | ||
Thursday Mar 10 | ||
| Paddling / Rowing (kayaking) 15:54 [2] 1.38 mi (11:32 / mi) +0m 7:10 / km | |
| ahr:125 max:135 slept:7.0 | ||
| From Coyote Point, I went for a sunset paddle along my usual route: most of the way to the SFO approach light scaffolding and back, partly along the approach path. I paddled for 35:54, about 20 minutes of which was at a higher intensity (logged separately). Paddling felt very good--smooth and natural--this session, although my arms got fatigued on the way back in. | ||
| Paddling / Rowing (kayaking) 20:00 [3] 1.8 mi (11:06 / mi) +0m 6:54 / km | |
| ahr:144 max:151 | ||
| Higher intensity portion of my sunset paddle. | ||
Wednesday Mar 9 | ||
| Running - Trail / Grass (sand beach) 50:55 [2] 5.93 mi (8:34 / mi) +30m 5:15 / km | |
| ahr:143 max:150 slept:9.5 shoes: Salomon trail/AR shoes | ||
| From Sloat Blvd. parking area, I ran North along Ocean Beach in San Francisco. I went until the highway turned and climbed up a hill and the beach disappeared, then I went back. I took 26:00 going out and 24:55 coming back.
My legs felt pretty tired and sore from yesterday and maybe still from the BAOC Sprint Champs on Sunday. I didn't push the pace, but running on sand is always a bit tiring. There was lots of stuff on the beach from the high surf and recent high tide. The coincidence of these two conditions had visibly eroded the bluff in many places, and if/when it happens a couple more times, some paved walkways and parking areas will be lost. | ||
| Cycling 34:12 [2] 4.1 mi (8:20 / mi) +15m 5:08 / km | |
| ahr:135 max:150 shoes: Nike ACG cycling shoes | ||
| From Sloat Blvd. parking area, I rode South along Ocean Beach, then came back. Riding on sand--even wet sand--is hard. A few times, the surf washed up to the top of the beach, and I had to ride in a couple inches of water. After riding for a few minutes, I heard a grating sound in my sprockets and realized it might be a stupid idea to ride my bike in sand. I gave it a good rinse when I got home. | ||
Tuesday Mar 8 | ||
| Paddling / Rowing (kayaking) 52:00 [2] 4.2 mi (12:23 / mi) +0m 7:42 / km | |
| ahr:110 max:130 | ||
| Paddled from Coyote Point with Terry (in the stern steering). The wind was extremely light at the start, but the wind and waves picked up as we went. We did some zig-zagging, but Terry steered pretty well for being new to the task. We saw several airplanes coming in to land at SFO (including a British Airways 747 that aborted a landing approach for some reason and looped back a while later) and one seal. | ||
| Running - Road / Track warm up/down 23:00 [2] 2.71 mi (8:28 / mi) +0m 5:16 / km | |
| ahr:128 shoes: Salomon trail/AR shoes | ||
| 13:48 warm-up and a little over 9 minute warm-down for intervals at De Anza with Vlad, Tapio, Mikkel and Kent. I felt reasonably good, but my hamstrings and upper gastrocnemius muscles were still a little tired and sore from Sunday. | ||
| Running - Road / Track intervals (track) 10:07 [4] 2.0 mi (5:04 / mi) +0m 3:09 / km | |
| ahr:157 max:174 shoes: Salomon trail/AR shoes | ||
| Ran 4 sets of 200m, 200m, 400m, with slow jogging recovery of equal distance between intervals, and no additional recovery between sets. Aside from my hamstrings and upper gastrocs feeling somewhat tired, I felt quite good during the intervals.
My times and ending heart rates were: 39 163, 36 171, 77 172, 37 164, 36 169, 77 171, 36 165, 38 165, 77 174, 38 161, 39 161, 77 172 | ||
| Running - Road / Track (track) 22:00 [1] 1.75 mi (12:34 / mi) +0m 7:49 / km | |
| shoes: Salomon trail/AR shoes | ||
| Slow recovery jogs between hard repetitions. | ||
Monday Mar 7 | ||
| Note | |
| slept:7.0 (rest day) | ||
| My calves are sore, but my back feels surprisingly good after I (re)hyperextended it a few times yesterday during the sprints. | ||
Sunday Mar 6 | ||
| Running - Road / Track warm up/down (road) 13:40 [2] 1.89 mi (7:14 / mi) +35m 4:15 / km | |
| ahr:145 max:158 slept:6.8 shoes: Salomon trail/AR shoes | ||
| Warm-up for BAOC Sprint Champs at Point Pinole. My hamstrings felt fatigued and sore immediately upon starting my warm-up, and my legs felt tired, generally. My back still hurts when I hyperextend it (particularly the left side, about adjacent with the top of my pelvis) from my boogie boarding injury, and it hurt each time my foot hit the ground later than I expected with my back arched a bit too much. | ||
| Orienteering race (sprint prologue) 13:37 [4]*** 2.8 km (4:52 / km) +30m 4:37 / km | |
| ahr:168 max:177 spiked:11/12c slept:6.8 | ||
| Ran the Sprint Prologue of the BAOC Sprint Champs at Point Pinole. I had a pretty good run, but I could have been a few seconds faster in a couple of places if I had map read a bit more aggressively. I went into oxygen debt almost immediately and pushed for almost the whole way, except in my couple of less-than-optimal wobbling spots. The ground was quite wet and soft for much of the course, but the footing was still mostly pretty good. I wrenched my back a couple times. 2nd place behind Dan Stoll-Hadaiya (13:15).
I ran in my old VJ Integrators; I think my Panthers still have poison oak on them from Indian Valley. | ||
| Running - Road / Track warm up/down 8:00 [2]* 0.88 mi (9:05 / mi) +18m 5:19 / km | |
| ahr:125 max:135 | ||
| Jog back to start from finish of Sprint Prologue. | ||
| Running - Road / Track warm up/down (road / grass) 10:00 [2] 1.11 mi (9:00 / mi) +15m 5:22 / km | |
| Warm up for Sprint Chase. I felt a bit better than I had before the Prologue. | ||
| Orienteering race (sprint chase) 12:59 [4]*** 2.6 km (5:00 / km) +45m 4:36 / km | |
| ahr:175 max:181 spiked:11/13c | ||
| Ran Sprint Chase at Point Pinole. My legs felt trashed from about the third control, onward, and I stumbled and fell a few times and tweaked my back a few more times. Still, I managed to gain a bit of time on Dan Stoll-Hadaiya on the butterfly loops, where I made a 5-10 second mistake of drifting to the left on one leg. Over the next few controls, I gained a bit on Dan, but my legs were empty when I tried to kick on the longish leg to the last control, and I gave up eight seconds to the finish after pulling even with him briefly. I was first for the Chase but second overall. It was a good hard run, and such a high average heart rate is extremely rare in recent years. | ||
| Running - Road / Track warm up/down (road) 6:00 [1] 0.3 mi (19:58 / mi) | |
| shoes: Salomon trail/AR shoes | ||
| Very easy warm-down jog back to the car. | ||
Prologue - Splits | ||
Chase - Splits | ||
Saturday Mar 5 | ||
| Paddling / Rowing (kayaking) 31:46 [2] 2.9 mi (10:56 / mi) +0m 6:48 / km | |
| ahr:131 | ||
| Paddled at Lake Merced, the North and East lakes, for a change, since there was a regatta in the South lake. I felt pretty good, and I did some intervals, which I've logged separately. | ||
| Paddling / Rowing intervals (kayaking) 10:00 [3] 1.0 mi (10:00 / mi) +0m 6:13 / km | |
| ahr:144 max:157 | ||
| After about 15 minutes of warm-up paddling, I did 5 x 2 minutes at moderate intensity (about threshold?). My heart rate usually ended up a bit over 150 at the end of each repetition. I took 2 minutes of easier paddling between reps. | ||
| Cycling (mtb trail / road) 53:37 [2] 8.5 mi (6:18 / mi) +200m 3:39 / km | |
| ahr:130 max:152 shoes: Nike ACG cycling shoes | ||
| Rode from North of East lake at Lake Merced to Great Highway, then South to the trails at the GGNRA. There were many walkers and off-leash dogs there, so I guess it is a dog off-leash park. Some of the trails were sandy and hard to ride, and I had to walk my bike up a big hill at one point. It was a mild and sunny day, and I enjoyed the ride greatly. | ||
| Running - Trail / Grass (beach, some road) 38:00 [2] 4.62 mi (8:14 / mi) +80m 4:51 / km | |
| ahr:149 max:165 shoes: Salomon trail/AR shoes | ||
| Ran from Hwy 35 and Lake Merced Blvd to the beach, ran South along the beach for a while, then ran back. I felt pretty good, although the run did feel like work, especially the running on sand, which was fairly firm but still took some energy away. | ||
Thursday Mar 3 | ||
| Cycling (mtb trails) 1:28:00 [2] 11.1 mi (7:56 / mi) +350m 4:29 / km | |
| ahr:142 max:162 slept:7.0 shoes: Nike ACG cycling shoes | ||
| Rode the trails at El Corte de Madera Open Space. I felt reasonably good today, if a bit tired in the quads from the last couple days of running. My bike handling was decent today, and I rode through some parts that I don't usually, despite the soft, wet and slippery trails.
My route: El Corte de Madera Creek Trail out to Star Hill Road, then doubling back => Resolution Trail => Fir Trail => Tafoni Trail => Sierra Morena Trail to the end and back. | ||
| Paddling / Rowing (kayaking) 1:13:14 [2] 6.1 mi (12:00 / mi) +0m 7:28 / km | |
| ahr:127 max:151 | ||
| Paddled from Coyote Point, toward the control tower at SFO (with a couple of zig-zags on the way). I turned around just after passing alongside where the runway land begins, then I paddled out toward a white buoy SE of the ends of the approach light scaffolding. (When I neared it, I saw that it read, "Security Zone". I immediately felt safer.) From there, I headed SE along the approach path, so that I could watch the planes fly in low overhead. Just before I was about to turn in toward the beach, a couple 747s came in one right after the other, so I stayed out a couple of extra minutes to watch, then I doubled back for a few minutes, so that I could surf (sort of) the wind waves directly in.
Paddling felt pretty good today, although I only felt really strong for the first half hour. | ||
Wednesday Mar 2 | ||
| Orienteering (trail-O vetting) 1:37:50 [2]* 13.98 km (7:00 / km) +500m 5:56 / km | |
| ahr:139 max:152 spiked:22/22c weight:169lbs shoes: Mizuno Wave Nirvana 1 | ||
| Vetted the Huddart Western Mass. rules trails-only course. I felt somewhat tired from yesterday's intervals, but not too bad. With my still-healing boogie boarding lower back hyper-extension, I wasn't as comfortable on the downhills as usual. | ||
Tuesday Mar 1 | ||
| Note | |
| slept:11.0 | ||
| My left hip joint still hurts today, although somewhat less. I'm going to see if I can run the track workout tonight, anyway. I might have to abort early, though. | ||
| Running - Road / Track warm up/down 22:00 [2] 2.54 mi (8:39 / mi) +5m 5:21 / km | |
| shoes: Mizuno Wave Nirvana 1 | ||
| 12:30 warm-up and about 9:30 warm-down for intervals at De Anza (with Vlad, Tapio, and Mikkel). | ||
| Running - Road / Track ( track) 15:00 [1] 1.25 mi (11:59 / mi) +0m 7:27 / km | |
| shoes: Mizuno Wave Nirvana 1 | ||
| Recovery laps between intervals. | ||
| Running - Road / Track intervals (track) 6:21 [4] 1.24 mi (5:07 / mi) +0m 3:11 / km | |
| max:176 shoes: Mizuno Wave Nirvana 1 | ||
| Ran 5 x 400m at around 76 seconds, with a full (400m) lap recovery. My left hip joint didn't bother me, which was a pleasant semi-surprise, because I wasn't at all sure it wouldn't. I kept my strides pretty short and fast, which I hoped would be kind to my hip. | ||
| Running - Road / Track intervals (track) 3:59 [3] 1 km (3:59 / km) +0m 3:59 / km | |
| shoes: Mizuno Wave Nirvana 1 | ||
| Ran a threshold km interval with Vlad after the faster repeats. It felt fine--still no hip pain. | ||