Training Archive: eboneIn the 31 days ending 2005-07-31:
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| 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 Jul 31 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track warm up/down 16:00 [2] 2.21 mi (7:14 / mi) +50m 4:12 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:146 max:156 shoes: Brooks Trance 4 - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warmed up for sprint course at Woodland Park. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering race (sprint) 11:32 [4]*** 2.2 km (5:15 / km) +78m 4:27 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:166 max:178 spiked:14/15c shoes: VJ Twister (US size 10.5) - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Ran Woodland Park sprint. I felt okay but kept having to push myself to run fast enough, otherwise I would slow slightly to make it more comfortable to read the map. I overran one control but was otherwise fairly clean. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering warm up/down (control pick-up) 14:30 [2]*** 2 km (7:15 / km) +50m 6:27 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:129 shoes: Brooks Trance 4 - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Picked up controls after the Woodland Park sprint. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering (vetting) 2:10:00 [2]*** 13.5 km (9:38 / km) +450m 8:15 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:132 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Vetting at Cle Elum Ridge. It was hot to start with but cooler when I finished at night. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering (vetting) 1:00:00 [1]*** 5 km (12:00 / km) +170m 10:15 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Walking while vetting at Cle Elum Ridge. | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 29 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Trail / Grass 30:00 [2] 3.53 mi (8:30 / mi) +100m 4:51 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Running while mapping and course setting at Rattlesnake Lake. | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling (mtb trail/road) 1:15:00 [2] 11.54 mi (6:29 / mi) +150m 3:53 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Biking while mapping and course setting at Rattlesnake Lake. | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 28 | |||||||||||||||||||||||||||||||||||||||||||||
| Roller-skating (inline skating) 10:00 [2] 2.14 mi (4:40 / mi) +5m 2:53 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: K2 VO2max inline skates | |||||||||||||||||||||||||||||||||||||||||||||
| Skating while course vetting and mapping at Rattlesnake Lake. | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 34:00 [1] 2.27 mi (14:58 / mi) | ||||||||||||||||||||||||||||||||||||||||||||
| Paddled around Rattlesnake Lake in the evening. | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 26 | |||||||||||||||||||||||||||||||||||||||||||||
| Riding scooter 11:00 [2] 1.45 mi (7:35 / mi) +50m 4:15 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Brooks Trance 4 - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Rode home from Terry's, stopping for a while at Stoneway Hardware and Tweedy & Pop Hardware on the way. | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| I'm still quite sore from Saturday, but I'm starting to feel like I can exercise again. When I bend over, I can feel some pain in my left hamstring, so I guess it's not totally recovered yet from last week. At least it hasn't hurt me while exercising. | |||||||||||||||||||||||||||||||||||||||||||||
| Roller-skating (inline skating) 14:12 [1] 2.8 mi (5:04 / mi) +5m 3:08 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:119 shoes: K2 VO2max inline skates | |||||||||||||||||||||||||||||||||||||||||||||
| An easy nighttime skate around Green Lake. My sore muscles hurt some, but not too much. It was pleasant. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Trail / Grass (mostly graveled trail) 21:45 [2] 3.28 mi (6:37 / mi) | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:152 max:156 shoes: Brooks Trance 4 - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| I went for a brisk run around the outer path at Green Lake. I felt better toward the end than I did at the beginning, but after I had stopped and cooled down, my muscles felt sore again. | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 25 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| My legs (and somewhat my arms and shoulders, too) are quite stingy-sore and tired still today.
My mountain bike was recovered by the Seattle police, and I picked it up today, less the front and rear lights, the map holder, the pedals, the seat post, and the seat. It was actually recovered on July 4, but for some reason the police waited three weeks to call me. | |||||||||||||||||||||||||||||||||||||||||||||
| Riding scooter 7:00 [1] 1.1 mi (6:21 / mi) +20m 3:45 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Brooks Trance 4 - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Rode my new used scooter to Terry's (1.5 miles, but some of it was coasting downhill). | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Jul 24 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| I'm quite sore and tired from yesterday's adventure race. Just walking up hills makes me winded, and I feel like sitting down a lot. | |||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 23 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| I did the TRIOBA 12-hour race with Mergeo.com. The team was Roger, Liz and Aaron. 142 was my average heart rate for the whole race, including the transitions and the half hour of mostly standing around. That means my HR probably averaged 146-148 for the moving sections.
The race course was as follows: 1. 0:25 Trek - team split up to retrieve UTM coordinates for subsequent checkpoints from two different locations, then grabbed paddling gear and ran to boat ramp to get kayaks. 2. 0:50 Trek/kayak/trek - we portaged most of the kayaking leg in the dry lake bed, overtaking the teams that started in front of us, then we ran back to the transition area (TA). 3. 2:20 Mountain bike (including over 30 minutes milling around looking for CP #6 and maybe 15 minutes of hike-a-bike on a gnarly, indistinct trail) 4. 2:35 Trek, with a fair amount of climb at the beginning 5. 1:23 Mountain bike (including over 10 minutes of grueling hike-a-bike) 6. 0:37 Orienteering/trekking ================================== 8:10 approximate total course segment time Our transitions took approximately: 1. 1:00, trek to kayak 2. 7:45, kayak to bike 3. 4:30, bike to trek 4. 6:00, trek to bike 5. 3:00, bike to orienteering ================================== 22:15 approximate total transition time We had a very good performance, with only two significant caveats: 1. We lost a little over 10 minutes when we forgot the mandatory gear when setting out on the bike leg, so we had to go back for it. 2. Checkpoint 6 was misplaced by about 400 meters, and so we lost over 30 minutes looking for it. I rode Yumay's bike and used the team PureFit-invented bike map holder, which worked well, although I wish I had remembered to tighten the swivel nut a little before the race. I never needed a tow on the bike (thanks to the fact that Aaron was already towing Liz and Roger was probably still getting over his illness from China), and I was pretty strong on foot for most of the race. We made the smart strategic move of portaged for most of the short kayaking leg near the beginning of the race, and we set out on the bikes in 2nd place, in hot pursuit of Rubber Chickenettes (until we had to go back for our mandatory gear). If not for that, we likely would have seen Rubber Chickenettes visit checkpoint #6 and very well might have won the race (illegitimately, since this assumes that DART still would have lost about 25 minutes searching for #6). I went pretty hard on bits of the biking and especially so when we got to the trekking section, and my heart rate was in the mid-to-upper-160s at least a few of the times that I checked. I ended up dying off somewhat toward the end but was still able to tow Liz on the final short orienteering course around the dry and bushy Keechelus Lake bed. I had a lot of cramping for the last couple hours, and in retrospect, I think I was low on electrolytes, because I was drinking somewhat more dilute solutions than usual. Also, I think I didn't eat enough. Partly, this was because I didn't bring my maltodextrin, which I usually add to Gookinaid to make a high-calorie drink. We placed third to DART and Rubber Chickenettes (Mike Miller, Wanda Howlett, Jennifer VanGorder, and Georgia Daniels). Rubber Chickenettes (who were in the lead at the time) found #6 right away and thereby gained over 30 minutes on us. They beat us by just 4 minutes. 42 of 50 teams finished. Here are the top 10 (full results here):
The finishing order and times without the misplaced #6 probably would have been: 1. DART, 7:34 2. Mergeo.com, 8:00 3. Rubber Chickenettes, 8:27 4. Montrail NW, 8:31 (give or take several minutes, so they may have beaten Rubber Chickenettes) | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering race (adventure race) 58:00 [2]** 5.8 mi (10:00 / mi) +55m 6:02 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:150 max:158 shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Trekking and kayak portaging to start of the TRIOBA 12-hour. We were on paved road, gravel road, and gravel/dirt/bushy lake bed. | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing race (kayaking) 17:00 [2]** 1.3 mi (13:05 / mi) +0m 8:08 / km | ||||||||||||||||||||||||||||||||||||||||||||
| Very brief stint of paddling during the "kayaking" section of the TRIOBA 12-hour. | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling race (mtb dirt/gravel road) 1:35:00 [2]* 14.8 mi (6:24 / mi) +570m 3:34 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:140 max:167 slept:4.0 shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour: first mountain biking section, not including time milling around at #6 and not including the hike-a-bike, which I'm logging as a trek. | |||||||||||||||||||||||||||||||||||||||||||||
| Walking race (bike push/carry) 15:00 [2]* 0.63 mi (23:49 / mi) +120m 9:18 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:155 shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour hike-a-bike section. The trail wasn't much of a trail at all for part of the way, and it took some work to lift the bike over obstacles and keep it from catching on vegetation. There was a rope going down one steep slope, and it helped tremendously. We did a bike shuttle for this short, steep part, with me taking bikes from Roger at the top and handing them to Aaron at the bottom. Toward the end of this hike-a-bike, I, then Aaron, took two bikes for a couple minutes, so that Liz could recover a bit. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering race (mostly trail or gravel ro) 2:35:00 [2]* 12.3 mi (12:36 / mi) +1200m 6:01 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:150 max:164 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour trekking section. I towed and/or pushed Roger and Liz a fair amount on the uphills and somewhat on the flats. | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling race (dirt road) 1:12:00 [2]* 7.5 mi (9:36 / mi) +375m 5:10 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:135 shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour second mountain biking section. The 11 minute hike-a-bike is logged separately. This section started off with 2.4 miles up a road, climbing 1000 feet. That part took us 29 minutes, and by the end, I was falling behind by about 40 meters, even though Aaron was towing Liz the whole way. | |||||||||||||||||||||||||||||||||||||||||||||
| Walking race (bike push/carry) 11:00 [2]* 0.6 mi (18:19 / mi) +85m 7:54 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour second hike-a-bike. This part was really tough, with bushes and fallen logs impinging on the trail for this short but challenging climb. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering race (adventure race) 37:00 [2]** 2.7 mi (13:42 / mi) +50m 8:03 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:142 max:158 shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| TRIOBA 12-hour final orienteering course (on a USGS map). We made some time on the Rubber Chickenettes here, but not enough to catch them. I towed Liz for much of the way. I had to cross a thigh deep river to punch one of the controls, and first one, then the other hamstring cramped severely, causing me to cry out in pain. Fortunately, I was able to stretch them out in mid-river. | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| Although it still hurt, my left vastus medialis felt better after the race than it did before. What a relief! It bothered me very little during the race. | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 22 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| (injured) | |||||||||||||||||||||||||||||||||||||||||||||
| My knee feels little better than yesterday, so I'm a bit worried about whether I'll be able to complete the adventure race tomorrow. | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 21 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| (injured) | |||||||||||||||||||||||||||||||||||||||||||||
| My knee feels substantially better today, but I still walk with a significant limp, and running a course today feels out-of-the-question, since any significant bending or force (that would be required to run) on the vastus medialis muscle still brings great pain. | |||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jul 20 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Trail / Grass warm up/down (grass) 6:00 [2] 0.8 mi (7:30 / mi) | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: VJ Twister (US size 10.5) - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| I did a short warm-up jog for Barebones day 2 at SL Ranch. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering race 44:00 [3]*** 7.3 km (6:02 / km) +220m 5:14 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:160 (injured) shoes: VJ Twister (US size 10.5) - 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Ran Barebones day 2 at SL Ranch. My hamstring started bothering me about 25% of the way around the course, but it wasn't too bad, so I decided to keep going. Between controls 6 and 7, I tripped on a gopher hole and my left vastus medialis muscle, just above where it attaches to the knee, smashed into a rock when I hit the ground. It hurt a lot, and after limping to control 7, I decided to quit the course and hobble slowly to the finish a couple of km away.
Upon reaching the finish, I put ice on the knee, lay down and took ibuprofen. There was no external bleeding, but there were some purple speckles under the surface of the skin. I walked with a severe limp for the rest of the day. | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 19 | |||||||||||||||||||||||||||||||||||||||||||||
| Event: Barbones 2005 | |||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 16 | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering (road) 40:00 [2]* 4.91 mi (8:09 / mi) +120m 4:42 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:132 max:151 spiked:6/6c (injured) shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| I ran a part of the Seattle Night & Day Challenge course (which I helped to set). I was planning to run for 1.5-2 hours, but both calves (mostly the soleus muscles) and my left lower hamstring were cramping and in a fair amount of pain, so I cut the run short and walked from Lake City Way back to the event center at Green Lake, after sitting on the sidewalk for 15 minutes while trying without sucess to make the problem go away by massaging the affected muscles. With all the pain, I was concerned that I was causing significant muscle damage by continuing to run. I guess I haven't recovered yet from the 10k on Wednesday. | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 15 | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 47:22 [2] 4.1 mi (11:33 / mi) +0m 7:11 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:124 max:138 | |||||||||||||||||||||||||||||||||||||||||||||
| Paddled two triangle laps in Green Lake with Liz. My right hand started falling asleep, so I loosened my grip some, and my fingers hurt from the pressure of the paddle shaft. Maybe I'm doing something wrong. I already know my paddle is too big. | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| I was going to run and skate a little today, but my legs are stiff and my calves are very sore from Wednesday. Oh, yeah--and I have lots of work to do. | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 14 | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling (mtb road) 50:09 [2] 13.9 mi (3:37 / mi) +200m 2:09 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:135 max:151 shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Rode around Green Lake, down Stone Way to the BGT, East and North to 40th Ave and part way back, through Ravenna Park, and home via Brook and Chris' house to pick up some cookies. My legs felt a bit tired from last night, but it still felt good to get on a bike again. | |||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jul 13 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Trail / Grass (some road) 7:48 [3] 0.97 mi (8:02 / mi) +10m 4:51 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:133 shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 34:55 [2] 2.91 mi (11:59 / mi) +0m 7:27 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:121 max:134 | |||||||||||||||||||||||||||||||||||||||||||||
| Paddled between the Locks and the North end of Discovery Park. I had a bit of soreness on the palm sides of some of my left fingers (from the pressure of the paddle). | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track (track) 6:32 [3] 1.0 mi (6:32 / mi) +0m 4:04 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Ran the Jogger's Mile at the all-comers track meet. We predicted 6:50, went out in 1:44 for the first lap, and overcompensated. | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering warm up/down 12:00 [2] 1.5 mi (7:59 / mi) +10m 4:52 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:135 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warmed up for the 10,000 meter run by running around an old score-O course at Shoreline Center with Bill. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track race (track) 34:37 [4] 6.21 mi (5:34 / mi) +0m 3:28 / km vdot: 61.5 | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:171 max:180 shoes: Nike Zoom Waffle - Husky color | |||||||||||||||||||||||||||||||||||||||||||||
| Ran the 10k at the all-comers meet. I felt like it was going to be tough to keep running 84 second laps after 2-3 miles, but then I got a second wind and ran substantially negative splits.
83.9 161, 84.5 162, 85.5 161, 84.1 167 (5:38.0), 85.5 166, 82.3 167, 83.9 169, 86.0 166 (5:37.7), 83.7 167, 83.6 169, 83.7 170, 83.3 170 (5:34.3), 42.5 171 (17:32.5 for the first 5k), 42.0 170, 83.5 171, 83.2 172, 82.4 175 (5:33.6), 82.4 176, 82.2 174, 81.7 176, 81.6 178 (5:27.9), 80.9 177, 82.7 177, 82.3 178, 82.0 178 (5:27.9), 77.5 180 = 34:36.9 (17:04.4 for the second 5k). | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track warm up/down (track) 12:00 [2] 1.41 mi (8:30 / mi) +0m 5:17 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warm down with Greg Crowther and Bill after the 10k. | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 12 | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering (control setting and pick-) 36:30 [2]** 5.62 km (6:30 / km) +160m 5:41 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Set score-O controls at Woodland, then picked some of them up later, before running to Terry's. | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 31:35 [2] 2.68 mi (11:46 / mi) +0m 7:19 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:128 | |||||||||||||||||||||||||||||||||||||||||||||
| Paddled around Green Lake, cutting a few of the corners, since it was dark and I didn't feel like dodging branches and hitting gravel with my paddle. I did sort of a fartlek, mostly at a moderate effort, but with some easy/coasting sections (e.g. going over the swimming area ropes) and some harder paddling. I felt fairly good, but a bit rusty and weak at times. Splits: 8:40, 22:35 | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 11 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track (road) 8:00 [2] 1.0 mi (7:59 / mi) +5m 4:54 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Jogging while control/map vetting for SND. My legs felt fatigued. | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Jul 10 | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling (mtb road) 40:00 [1] 6.67 mi (6:00 / mi) +75m 3:36 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Rode to and from the Ballard Bike O with Terry. | |||||||||||||||||||||||||||||||||||||||||||||
| Cycling race (mtb road) 28:00 [2]* 6.22 mi (4:30 / mi) +60m 2:43 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:137 shoes: Nike ACG cycling shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Rode the Ballard Bike O (score O) in 33:40, accidentally skipping one control. It took me about 1:25 to plan my route and start riding at the start, then I rehung a misplaced marker in mid-course, which took a minute or two of stopped time, and I had to stop a few times to write the letters of the controls, so my riding time was about 28 minutes. The course was fun, as usual. | |||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 9 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track 20:00 [2] 2.5 mi (7:59 / mi) +10m 4:55 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Running during the Pretty Darn Good Race, which I did with Terry. The PDGR is modeled after the Amazing Race, but it didn't involve eating disgusting or copious food. It did involve lots of driving and a bit of running, kayaking, roller skating, croquet, go carts, arcade games, museum hopping, and some other things. We had a very good time and finished fourth of 15 teams, although we would have almost certainly been at least one place higher if we hadn't been delayed for 20 minutes at a checkpoint where our answer to a question was pronounced wrong due to a counting error by the organizers.
The running was mostly in short pieces, and sometimes I towed or pushed Terry. One of the muscles under the arch of my left foot hurt substantially at times, but it didn't bother me later on. Also, my left knee (on top of the kneecap) hurt at one point in the middle of the race. | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 4:00 [1] 0.31 mi (12:54 / mi) +0m 8:01 / km | ||||||||||||||||||||||||||||||||||||||||||||
| Kayaking a couple of hundred meters during the PDGR. | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 8 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track (some trail/grass) 24:38 [2] 3.4 mi (7:14 / mi) +123m 4:03 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:136 max:153 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| At nightfall, I did my zoo run: down 51st, around Woodland Park and the Zoo, and back home via 53rd. I felt fair this evening. My legs felt a touch of fatigue, but I was in an aggressive mood and did several surges (which lasted only briefly--until my legs tired). I tried to run quickly down the hills, when I could see well enough, in order to practice for Japan. My heart rate mostly stayed about 10 beats lower than I would expect, given that my run was on the faster (upper aerobic) side--weird. | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 7 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track (road) 26:15 [2]* 3.3 mi (7:57 / mi) +150m 4:20 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:132 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Running while scouting an SND control in the Queen Anne / Magnolia area. Running felt very good this evening. | |||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jul 6 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track (track) 6:50 [2] 1.0 mi (6:50 / mi) +0m 4:15 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| I ran at the Club Northwest All-Comers track meet. I did the jogger's mile with Bill Cusworth, starting a few seconds late and going out a little fast the first lap (1:38 minus a few seconds). I didn't have time to tie my shoes, either. It felt fine and comfortable to run the jogger's mile. I don't know how close to our predicted time we were. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Trail / Grass warm up/down (some road) 21:39 [2] 2.71 mi (7:59 / mi) +30m 4:48 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:129 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warm up jogging with Bill around Shoreline Center and a bit on the streets of the neighborhood to the NE. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track intervals 2:19 [5] 0.5 mi (4:38 / mi) +0m 2:53 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:165 max:173 shoes: Nike Zoom Waffle - Husky color | |||||||||||||||||||||||||||||||||||||||||||||
| Ran 800m at the track meet. I was supposed to be in the slow heat, but I was in the bathroom and missed the start, so I ran the fast heat instead and came in last. (I would have been first by 4+ seconds in the slow heat, so it's just as well that I ran the faster heat.) It felt very strenuous to run this fast, even though it was much slower than my best 800m time. I went out fast for the first 200m, eased up for the second 200m, pushed a bit for the third 200m, and pushed fairly hard for the final 200m, during which it felt very hard to keep my legs turning over at the high cadence. I finished eating spaghetti less than two hours before, but I somehow avoided reflux problems during the 800m.
200m splits and heart rates: 32.5 163, 35.6 169, 35.2 173, 35.3 172. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track race 10:07 [4] 1.86 mi (5:26 / mi) +0m 3:23 / km vdot: 57.9 | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:166 max:175 shoes: Nike Zoom Waffle - Husky color | |||||||||||||||||||||||||||||||||||||||||||||
| I ran the 3000m at the track meet. My legs felt very fatigued and my quads in particular seemed a bit doughy and unrelaxed from the workload, so I was worried that the 3000m was going to be a fiasco, but I remembered that, in the past, a hard 800m has been a good warm-up for me to run a distance race. I had planned to run 81.low seconds per lap as a workout/dry run for running 82-84 laps in the 10,000m next week (I hope), so I did, and it actually felt decent and not pushed at all for the first 1200. The rest of the run felt moderately effortful, but still very controlled. I felt like I could have run 10-20 seconds faster if I had been racing. I promised myself that I would neither kick appreciably nor run faster than 10:05, and I held true to this, despite that fact that a guy ran in my draft the whole way, fell back a couple steps with a lap to go, then sprinted by me on the final straightaway.
400m/200m splits and heart rates: 81.3 159, 80.9 165, 81.9 168, 81.1 171 (=5:25.2 1600m), 80.9 173, 81.0 174, 40.6 174, 40.2 174, 39.3 175 = 10:07.2 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track warm up/down (track) 11:20 [2] 1.25 mi (9:03 / mi) +0m 5:38 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Jogging warm-down with Bill. | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 5 | |||||||||||||||||||||||||||||||||||||||||||||
| Orienteering (control hanging) 20:00 [2]*** 2.2 km (9:05 / km) +70m 7:51 / km | ||||||||||||||||||||||||||||||||||||||||||||
| shoes: Salomon trail/AR shoes | |||||||||||||||||||||||||||||||||||||||||||||
| Set controls for Land Navigation Field Workshop class (intermediate level) at Woodland Park. I was surprised that my legs felt very tired and sort of clunky and sore. | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 4 | |||||||||||||||||||||||||||||||||||||||||||||
| Roller-skating (inline skating) 47:30 [2]* 10.7 mi (4:27 / mi) +80m 2:42 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:138 max:158 shoes: K2 VO2max inline skates | |||||||||||||||||||||||||||||||||||||||||||||
| Skated from Jack Perry Shoreline Access to Tukwila Community Center (via West Seattle bridge). | |||||||||||||||||||||||||||||||||||||||||||||
| Paddling / Rowing (kayaking) 1:56:00 [2] 10.35 mi (11:12 / mi) +0m 6:58 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:121 max:135 | |||||||||||||||||||||||||||||||||||||||||||||
| Paddled the Duwamish River and Elliot Bay from Tukwila Community Center to Jack Perry Shoreline Access. The fireworks started going off when I was going under the West Seattle bridge, and I stopped paddling in Elliot Bay to watch them. | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Jul 3 | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track warm up/down 10:00 [2] 1.29 mi (7:45 / mi) +10m 4:42 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:138 max:157 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warm up run for the Firecracker 5000, which started at 11:55 p.m. adjacent to the Opera House at the Seattle Center. My legs had felt quite fatigued for about the last day and a half (for example, quickly becoming lactic going up stairs--even slowly), but they felt a bit better warming up. My warm-up was done at a variety of speeds, between about 10:00 and 5:40 pace. | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track race (road) 17:41 [4] 3.11 mi (5:41 / mi) +76m 3:17 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:166 max:177 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Ran Firecracker 5000. I told myself that I wouldn't push myself too hard and wouldn't allow myself to get so caught up in the competition that I trashed my legs. At the start, I stood right on the line and went out pretty fast (downhill) with the leaders before easing into a more reasonable pace. Nonetheless, I went lactic in the first couple of minutes and stayed that way for the rest of the race. I had forgotten how sloped the streets are around the Seattle Center; the course was almost all either up or down. I missed the mile mark, so I don't know what my split was there. A guy overtook me with maybe 1 km to go, so I mounted a sustained kick for about the last two minutes to get away from him (thereby pushing my heart rate to the upper 170's). Dave Martin won in about 15:22.
Split times and heart rates: 6:00 169 (for 1.068 miles +26m climb and 21m drop =5:37 pace), 11:25 168 (2 miles +another 26m climb and 24m drop =5:49), 17:41 177 (finish +another 24m climb and 24m drop =5:39 pace for last mile+). | |||||||||||||||||||||||||||||||||||||||||||||
| Running - Road / Track warm up/down (road) 11:00 [2] 1.22 mi (9:00 / mi) +20m 5:20 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:127 max:137 shoes: Mizuno Wave Nirvana 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Warm-down jog after Firecracker 5000. | |||||||||||||||||||||||||||||||||||||||||||||
Saturday Jul 2 | |||||||||||||||||||||||||||||||||||||||||||||
| Roller-skating (inline skating) 11:12 [2] 2.8 mi (3:59 / mi) +8m 2:28 / km | ||||||||||||||||||||||||||||||||||||||||||||
| ahr:146 max:160 shoes: K2 VO2max inline skates | |||||||||||||||||||||||||||||||||||||||||||||
| Skated around Green Lake. My right ankle hurt a bit, but it felt fairly good again afterward. | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 1 | |||||||||||||||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||||||||||||||
| My mountain bike was stolen from in front of my house on the locking car-top carrier last night. What a bummer--the cost of a new mountain bike is certainly not a welcome addition to the budget for this summer. Maybe I'll buy a cheapo used road bike so that I can at least train a little, and I could borrow or rent for the TRIOBA adventure race on July 23rd. Disappearing with the bike were a Miry map holder, front and rear lights, and a semi-functional bike computer. If anyone sees a Trek Fuel 90 disc with a substantial dent in the down tube adjacent to the suspension attachment... | |||||||||||||||||||||||||||||||||||||||||||||