Training Archive: eboneIn the 31 days ending 2006-01-31:
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| 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 | M | T | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Running - Road / Track (road) 14:00 [2] 1.38 mi (10:08 / mi) +55m 5:37 / km | |
| ahr:125 max:150 shoes: Brooks Trance 4 - 1 | ||
| Ran from Clement St. to Golden Gate Park and back, towing Terry. | ||
| Orienteering (mostly trails) 1:02:30 [1]*** 5.5 km (11:22 / km) +125m 10:12 / km | |
| ahr:120 max:150 spiked:14/17c rhr:51 slept:9.0 shoes: Brooks Trance 4 - 1 | ||
| Ran part of a June 2002 course at Golden Gate Park while towing Terry. We ran easy, which felt good. The map showed its age in places but was generally pretty good. | ||
| Cycling (mtb road) 43:25 [2] 11.6 mi (3:45 / mi) +170m 2:13 / km | |
| ahr:145 max:161 shoes: Nike ACG cycling shoes | ||
| Biked to San Mateo and back to shop for some beads. I took El Camino Real, which was slightly scary at times, because of the fairly busy and fast-moving traffic. My legs felt strong for most of the ride, although they got tired toward the end, and I often cruised on the flats at 18-21 mph. | ||
| Running - Road / Track warm up/down 6:57 [2] 0.88 mi (7:53 / mi) | |
| ahr:138 max:148 shoes: Brooks Trance 4 - 1 | ||
| Warm-up for threshold intervals at De Anza. | ||
| Running - Road / Track tempo (track) 18:30 [3] 3.1 mi (5:57 / mi) +0m 3:42 / km | |
| ahr:159 max:165 shoes: Brooks Trance 4 - 1 | ||
| Ran 5 x 1000m at the De Anza track, with 1.5-2 minutes jogging recovery between reps. I felt much better than I did last week, although my legs started to feel somewhat heavy and sluggish on the 4th rep. Still, the first three felt quite easy and comfortable. On the last 1000m, I think, my right foot hurt some, possibly because I can't tighten my shoelaces as much as I'd like with the foot pod bracket in place.
Times and avg./max. heart rates: 3:41 157/163, 3:43 159/165, 3:43 161/165, 3:41 159/165, 3:42 160/165. | ||
| Running - Road / Track warm up/down 9:01 [2] 0.96 mi (9:23 / mi) +7m 5:42 / km | |
| ahr:127 max:139 shoes: Brooks Trance 4 - 1 | ||
| Warm-down after threshold intervals. | ||
Monday Jan 30 | ||
| Note | |
| rhr:52 slept:9.0 (rest day) | ||
| I was just a little sore, tight and tired from yesterday, but not as much as I expected. | ||
Sunday Jan 29 | ||
| Running - Road / Track warm up/down (road) 9:12 [2] 1.32 mi (6:58 / mi) +15m 4:11 / km | |
| ahr:150 max:162 rhr:52 slept:7.0 shoes: Brooks Trance 4 - 1 | ||
| Warm-up for 5k run on the Sawyer Camp Trail. First part of the warm-up was easy with Terry, then I ran more briskly for the remainder (most of it). | ||
| Running - Road / Track tempo (road) 18:39 [3] 3.08 mi (6:03 / mi) +20m 3:41 / km | |
| ahr:165 max:171 shoes: Brooks Trance 4 - 1 | ||
| Ran a 5k race (as a threshold workout) on the Sawyer Camp Trail. I felt good for most of the time, but I started to get tired a bit after 2 miles. I nonetheless finished more or less on pace. Remarkably, I placed second, even though I wasn't racing. I doubt if I could have won though, in my current condition, because the winner was far ahead at 17:09. | ||
| Running - Road / Track warm up/down (road) 9:15 [2] 1.21 mi (7:38 / mi) +20m 4:31 / km | |
| ahr:147 max:157 shoes: Brooks Trance 4 - 1 | ||
| Warm-up for orienteering at Indian Valley. I didn't feel very tired from the run earlier. | ||
| Orienteering race ((long) middle distance) 1:03:48 [3]*** 6.1 km (10:28 / km) +530m 7:17 / km | |
| ahr:158 max:171 spiked:13/22c shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran the Red course at Indian Valley. I felt okay but tired in the legs on the uphills. My orienteering was a bit rusty early on, but through conscious self-coaching, I managed to avoid losing much time from it. The main problems I am aware of were: sloppy/lazy map reading, carelessness with direction, and lack of planning ahead. I felt pretty good physically moving through the terrain, although my footing gave out several times, due to the wet ground. I smoothed out the technique a bit and had some good segments of orienteering in the middle of the course, but I hurried too much toward the end and got a bit sloppy again with my direction and map reading. All in all, it was a decent early-season run. I was second to James Scarborough (who had a two-minute and a one-minute mistake, from what I remember) by over two minutes. Results:
Red (20) 6.1 km 335 m 22 C 1 Scarborough James Red 1:01:30 2 Bone Eric Red 1:03:48 3 Samuelsson Per Red 1:07:54 4 Prior Mark Red 1:21:47 5 Eriksson Mattias Red 1:24:04 6 Conradi Mikkel Red 1:26:31 7 Leonard Francois Red 1:26:53 8 Karras Tapio Red 1:27:54 9 Kohler Matthias Red 1:30:28 10 Gregg Steve Red 1:31:48 11 Winterbottom Rex Red 1:32:47 12 Ohlund Kent Red 1:33:38 13 Tidswell Ian Red 1:35:36 14 MacLean Derek Red 1:36:03 15 Olsson Sofia Red 1:36:42 16 Weber Nik Red 1:38:55 17 Greene Dan Red 1:44:35 18 Blair Mark Red 2:06:49 19 Wyatt-Mair Gavin Red 2:07:26 20 Papendick Bill Red 2:24:05 | ||
| C • Holy crap! Its James!! 2 | ||
| Orienteering (control pick-up) 28:00 [2]*** 2.3 km (12:10 / km) +160m 9:02 / km | |
| ahr:131 max:147 spiked:6/8c shoes: VJ Twister (US size 10.5) - 1 | ||
| Picked up eight controls after the Indian Valley O meet. I felt tired and took it easy, including some walking up the hills. All the controls I collected were ones I had visited during the race, but I approached six of them from a different direction and had a bit of trouble/hesitation with two of them. | ||
| Note | |
| As I was fast-walking up an 85-meter climb during my race, I thought about how much more work it was for my quads than doing squats during the MC30 workout I did on Tuesday. I guess I should hold weights during those squats to get a better strength workout, although maybe it would be more fun and more performance specific to put on a heavy backpack and stride up a steep hill. | ||
Saturday Jan 28 | ||
| Paddling / Rowing (kayaking) 36:12 [2] 2.8 mi (12:55 / mi) +0m 8:02 / km | |
| ahr:121 max:144 rhr:53 slept:8.0 | ||
| Paddle South from Coyote Point, around the marina breakwaters and back. Small waves; moderate wind. I felt pretty good. | ||
| Running - Road / Track (road) 32:35 [2] 3.23 mi (10:05 / mi) +100m 5:43 / km | |
| ahr:132 max:160 shoes: Brooks Trance 4 - 1 | ||
| Run, towing Terry on flats and uphills, to the far end of the dam on the Sawyer Camp Trail and back. I mostly took it easy and felt fine. We tested a towline with a fish scale to get an idea of typical towing forces. We had a range of about 3-20 pounds, although it was hard for Terry to read the scale while running. (The three pounds is inferred from the amount of tension on the draw segment of the towline.) We did a pretty hard stint up the hill on the trail, and that's logged separately. | ||
| Running - Road / Track hills (road) 1:00 [4] 0.11 mi (9:05 / mi) +9m 4:30 / km | |
| ahr:165 max:172 shoes: Brooks Trance 4 - 1 | ||
| Towed Terry uphill on the Sawyer Camp Trail, with about 15-20 pounds of tension (or perhaps I should say about 67-89 Newtons), such that the equivalent climb for me was more like 25 meters than the actual 9 meters. | ||
Thursday Jan 26 | ||
| Running - Trail / Grass (some road) 1:40:15 [2] 11.55 mi (8:41 / mi) +35m 5:21 / km | |
| ahr:125 max:137 slept:6.0 shoes: Brooks Trance 4 - 1 | ||
| Baylands run with Vladimir. I felt quite good for almost 1 hour, then a mild tiredness came. Still, it was an easy and mostly pleasant run. | ||
| Cycling (mtb road) 50:30 [1] 9.33 mi (5:25 / mi) +240m 3:07 / km | |
| ahr:117 max:137 shoes: Nike ACG cycling shoes | ||
| Easy ride South on Skyline and Black Mtn. Road. I had a bit of pain in my left calf at one point--it's tight from the calf raises yesterday--but the pain subsided toward the end of the ride, and I felt fairly good overall. | ||
Wednesday Jan 25 | ||
| Note | |
| rhr:53 slept:8.7 | ||
| I had planned 7-8 hours running, and 2-3 hours each of paddling and biking this week, but because of the persistent tiredness in my legs (especially after the hilly 30k run at around 150 ahr on Saturday) and the fact that my morning heart rate has been creeping up and is now 53 (versus a normal range of 42-48), I'm changing plans and taking an easier week:
5-5.5 hours running and about 1.5 hours each of biking and paddling. The combination of an increase in my biking and running hours puts a strain on my leg muscles, and my revised schedule is 3 hours lighter on my legs. The BAAR Brawl practice AR will make next week a big one, if I do even 1/3 of the course. | ||
| C • Good for you watching the morning HR 9 | ||
| Paddling / Rowing (kayaking) 54:30 [2] 4.3 mi (12:41 / mi) +0m 7:53 / km | |
| ahr:129 max:142 | ||
| Paddled from Coyote Point out to 100-200 meters North of the northern approach light scaffold at SFO and back. There was a variable westerly wind and small wind waves, which I was able to surf diagonally on my way out. I felt fairly powerful, and paddling felt quite good for the most part, although my hands got tired of the pressure for about the last 15 minutes. | ||
| Strength / Weights (strength) 30:00 [1] | |
| Did the M-C 30 workout: 3x12 split squats; 2x15 V-crunches; 3x10 hamstring curls; 3x10 single-leg squats; 2x10 belly burners; 2x10 the plank; 2x10 calf raise. The calf raises were a bit painful, because I did them either in bare feet or with just my slippers, so my feet hurt from pressing on the ground. | ||
Tuesday Jan 24 | ||
| Cycling (mtb road) 27:43 [2] 6.3 mi (4:23 / mi) +110m 2:36 / km | |
| ahr:134 max:150 slept:8.5 shoes: Nike ACG cycling shoes | ||
| Since the Sawyer Camp Trail was still closed, I rode back and forth parallel to I-280. I did a bit of harder riding, which I've logged separately.
I had no pain in my knee. | ||
| Cycling (mtb road) 5:30 [3] 1.5 mi (3:40 / mi) +50m 2:04 / km | |
| ahr:155 max:162 shoes: Nike ACG cycling shoes | ||
| Harder part of my bike ride. | ||
| Running - Road / Track warm up/down 15:00 [2] 1.88 mi (7:57 / mi) +0m 4:57 / km | |
| ahr:133 max:150 shoes: Brooks Trance 4 - 1 | ||
| Warmed up for threshold runs with the BAOC training group at De Anza. There was a good turnout, with Vladimir, Tapio, Mikkel, Mark, and me. | ||
| Running - Road / Track tempo (track) 18:00 [3] 3.0 mi (6:00 / mi) +0m 3:44 / km | |
| ahr:160 max:168 shoes: Brooks Trance 4 - 1 | ||
| Ran 3 x 1 mile threshold runs at the De Anza track, with 1:30-2 minutes rest between runs. My legs felt fatigued and a bit tight, and the pace felt somewhat effortful by the second lap of the first mile, and the tired feeling continued for the other two reps. It was hard to imagine churning out lap after lap at 80-81 seconds, which I hope to do this summer for 10k. I think I need to make this an easier training week than I had planned.
Mile times and heart rates: 5:58 161ahr/167max, 6:01 160/168, 6:01 160/167. | ||
| Running - Road / Track warm up/down (track) 21:00 [2] 2.47 mi (8:30 / mi) +0m 5:17 / km | |
| ahr:131 max:150 shoes: Brooks Trance 4 - 1 | ||
| Warm down after threshold runs. I did almost 16 minutes at a slow jog, followed by a 3-lap calibration run of the distance-measuring foot pod for my new watch (Polar S625X) at about 7:00 pace. | ||
Sunday Jan 22 | ||
| Paddling / Rowing (kayaking) 31:52 [2] 2.4 mi (13:16 / mi) +0m 8:15 / km | |
| ahr:114 max:140 slept:10.5 | ||
| Paddled from Coyote Point, pretty much straight out into the Bay and back, so that I could try surfing the waves on the way in. Though there were moderate waves, it wasn't very windy. The waves were moving too fast for my boat, and it was tough paddling trying to keep up, but I succeeded in riding a couple, and what a ride it was! A good fartlek workout, and I've logged the hard wave-racing paddling separately. | ||
| Paddling / Rowing (kayaking) 3:00 [4] 0.3 mi (10:00 / mi) +0m 6:13 / km | |
| ahr:148 max:155 | ||
| Harder paddling stints to go fast enough to ride waves. | ||
| Cycling (mtb road) 49:00 [2] 11.53 mi (4:14 / mi) +25m 2:37 / km | |
| ahr:123 max:157 shoes: Nike ACG cycling shoes | ||
| Rode from Coyote Point, several hundred meters beyond the San Mateo Bridge and back. My heart rate was mostly pretty low, and my legs were tired, especially riding into the headwind on the way South. I put in a few minutes of harder riding on the way back. My rear shifting is still messed up, so I guess I'll have to clean, lube, and re-install my cable. | ||
| Running - Road / Track (some trail) 28:10 [2] 3.31 mi (8:30 / mi) +105m 4:49 / km | |
| ahr:130 max:145 shoes: Brooks Trance 4 - 1 | ||
| Ran to the Sawyer Camp, out the North extension (dirt trail) to Larkspur, and back home via the around route by the apartments. I felt okay, but tired in the legs. | ||
Saturday Jan 21 | ||
| Running - Trail / Grass (trail) 2:41:30 [2] 18.58 mi (8:41 / mi) +1280m 4:27 / km | |
| ahr:151 max:165 slept:5.0 (injured) shoes: Brooks Cascadia - 1 | ||
| Ran the Pacific Coast Trail Runs 30k (29.9k measured distance; my watch said 4240 ft climb, although PCTR said 4160) in a total time (including aid station stops and tying shoes) of 2:43:19. It was a really satisfying long run. Rather than racing, I tried to keep my heart rate between 145 and 155. The lower bound was not much problem, but I noticed many transgressions of the upper bound. My HR almost never went above 158, and when it did go that high, it was usually on a downhill that I was taking too fast.
My legs felt quite good for the first (49-minute) loop, and they felt fairly good up until nearly two hours, after which it felt like the muscles--especially the upper quadriceps and hip flexors--were moderately fatigued. The final hill climb (just about 400 feet) felt pretty good again, although one section was so steep that I was almost reduced to a walk. I was pleased that my walking time totalled under a minute for the whole run. My left knee hurt significantly for about the first 15 minutes, after which the pain faded to a very low but noticeable level. At about 1:15 into the run, I noted that there was no pain or discomfort, whatsoever. At about the 2:15 mark, the very low level pain returned, but the knee didn't hurt much after the run. Splits: ~48:45 (9.3k 1st loop--punched watch a bit late; watch split was 49:10), 152ahr/165max; 1:44 aid station stop + re-tying shoelaces (which had been loose, like slippers), 129ahr/152max; 38:43 for 5.5k to turn-around/highest point, 151ahr/160max; 24:01 for 5.8k down hill to aid/start/finish, 151ahr/160max; 35:51 for 6.6k Hazelnut and Weller Ranch trails, 150ahr/158max; 14:17 for 2.7k Valleyview and Connector trails back to finish, 154ahr/158max. | ||
Friday Jan 20 | ||
| Running - Road / Track (road) 45:50 [2] 4.85 mi (9:26 / mi) +220m 5:09 / km | |
| ahr:130 max:150 slept:7.8 shoes: Brooks Trance 4 - 1 | ||
| Ran around the neighborhood with Terry, mostly towing her. My left knee hurt a bit going up Conejo at the beginning, but it felt fine soon after and for the rest of the run. We did a loop to the NW, trying to take the Sawyer Camp North extension from Larkspur (but finding it closed) before proceeding down Larkspur, a bit further NW, then SE via the Spur Trail and back up Murchison. I did a few surges (not while towing), and I've logged them separately. | ||
| Running - Road / Track intervals (road) 2:00 [5] 0.43 mi (4:38 / mi) +12m 2:40 / km | |
| ahr:150 max:167 shoes: Brooks Trance 4 - 1 | ||
| During my run with Terry, I did 4 x 30+/-10 sec. accelerations up to very fast striding, nearly sprinting. It felt pretty good to turn my legs over quickly, and I moved pretty quickly when I wasn't going up a hill or over tall grass. I felt a bit of stress in my right hamstring, but no acute pain. | ||
Thursday Jan 19 | ||
| Paddling / Rowing (kayaking) 59:15 [2] 4.39 mi (13:29 / mi) +0m 8:23 / km | |
| ahr:104 max:118 | ||
| Evening paddle from Coyote Point beach toward the landfill hill across the baylet from the marina South of the Park, and back, after a sort of upwind dogleg toward SFO in order to have a better beach approach, with respect to the wave direction. I felt okay this evening, but I didn't push too hard. The moderate waves made it a bit difficult to pay close attention to my paddling form, but I had some times when I felt things were clicking. On the return trip, I was heading upwind and had the ultimate white noise experience, with the breeze in my ears, the waves lapping by, the paddle blades entering and exiting the water, and the sounds of approaching jets overhead. It was pretty dark when I finished | ||
Wednesday Jan 18 | ||
| Running - Road / Track (road) 1:41:00 [2]* 11.88 mi (8:30 / mi) +460m 4:43 / km | |
| ahr:136 max:151 slept:8.7 (injured) shoes: Brooks Trance 4 - 1 | ||
| Ran around Millbrae and San Bruno, including a substantial amount of time (30-40 minutes) on the trails at Junipero Serra Park, which would be a good venue for sprint orienteering. I followed my location on a street map as I ran. My run extended over 3 hours, during which I took many stops to explore. I felt pretty good for about the first hour, but was hungry even before that and then felt a bit tired in the legs after. I did 4 x 30 second accelerations during my run, which I've logged separately. | ||
| Running - Road / Track intervals (road) 2:00 [5]* 0.44 mi (4:31 / mi) +15m 2:33 / km | |
| ahr:150 max:162 (injured) shoes: Brooks Trance 4 - 1 | ||
| Did 4 x 30 second accelerations during my run, each time ramping up to a very fast leg turnover (maybe 100-110 double strides per minute). I started the workout about 1:10-1:15 into the run and took 2.5 minutes or more of jogging recovery between each repetition. | ||
| Cycling (mtb road) 54:10 [2] 11.9 mi (4:33 / mi) +258m 2:39 / km | |
| ahr:123 max:149 shoes: Nike ACG cycling shoes | ||
| Rode South on Skyline Blvd. to the Crystal Springs Reservoir Spillway crossing and back. My legs felt fairly tired, and my heart rate mostly stayed low, despite my reasonable effort. My rear sprocket shifting was very stiff and difficult, and the rear-most stretch of the shifter cable seemed to be sticking in the housing. I pushed myself harder on the longest uphill on the return trip, and I've logged that separately. My left knee didn't bother me during the ride. | ||
| Cycling tempo (mtb road) 7:58 [3] 1.26 mi (6:19 / mi) +96m 3:11 / km | |
| ahr:145 max:152 shoes: Nike ACG cycling shoes | ||
| Medium-hard uphill ride from South end of Sawyer Camp Trail, North to the I-280 exit. I was surprised that my heart rate barely climbed above 150. Given my effort, I would have expected 160+. | ||
Monday Jan 16 | ||
| Orienteering (score-O) 1:40:00 [2]*** 9 km (11:07 / km) +300m 9:31 / km | |
| ahr:127 max:153 spiked:17/20c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Anza-Borrego Scavenger Score-O, towing Terry with a WeGo Team Link. After two days of racing already, we took it mostly pretty easy, and my legs felt pretty good, and my knee didn't hurt, at least not enough to have made an impression. We ended up fourth in the score-O points, although I think we pretty easily could have come second if we'd had a bit smarter route/strategy. | ||
Sunday Jan 15 | ||
| Orienteering race (classic) 1:14:40 [2]*** 10.48 km (7:07 / km) +320m 6:11 / km | |
| ahr:151 max:165 spiked:9/15c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Anza-Borrego A meet, blue day 2. All-in-all, a better run than yesterday, although I took it easier physically, and I got sloppy and lost 4-5 minutes on the third to last control. I was fairly well focussed for most of the course.
My knee hurt very little (if at all) during my run, and it continued on its trend of feeling slightly better with the passage of time. | ||
| Orienteering (maze-O) 25:00 [2]**** 2 km (12:30 / km) +250m 7:42 / km | |
| ahr:135 max:148 spiked:0/5c (injured) | ||
| Did the maze-O at a leisurely pace, taking my video camera along and making a mini-series documentary of MPEGs. I took almost an hour to visit five controls, and most of that time was spent pondering being cliffed out, making movies, etc. 25 minutes is my estimated time on-the-move. | ||
Blue - Splits | ||
Saturday Jan 14 | ||
| Event: Anza Borrego Desert O-Fest 2006 | ||
| Running - Trail / Grass warm up/down 8:00 [2] 0.94 mi (8:30 / mi) +15m 5:02 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Warm-up for orienteering at Anza-Borrego Desert. | ||
| Orienteering race (classic) 43:33 [2]*** 5.2 km (8:23 / km) +190m 7:05 / km | |
| ahr:149 max:160 spiked:8/14c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Anza-Borrego Desert day 1 blue in 1:09:58 -- a poor to so-so run for me. Although there were redeeming moments, in general, I wasn't very focussed for some reason. I made a few pretty big mistakes (each about 1-4 minutes loss), and I relocated pretty slowly and lethargically. I guess the fact that I didn't view this as a serious race came through in the results.
In a rocky area approaching control 4 or control 5, a rock rolled under one of my feet and I fell and struck the outside of my left knee, which hurt substantially for the rest of the run. It seemed as though I had mashed a tendon or ligament, which was subsequently made more painful by my running. I've logged the harder parts of this run as a separate intensity 3 session. | ||
| Running - Trail / Grass warm up/down (sandy dirt road) 16:00 [1] 1.45 mi (11:01 / mi) +20m 6:34 / km | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| 8:00 warm-up and 8:00 warm-down for U.S. Team Fundraiser Sprint. My knee was very painful during the first part of the warm-up, and I jogged slowly with a severe limp. My knee felt better bit by bit as I jogged, and the pain was only moderate and quite tolerable by the time I started the sprint. | ||
| Orienteering race (sprint) 16:03 [4]*** 2.78 km (5:46 / km) +120m 4:45 / km | |
| ahr:169 max:177 spiked:10/12c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| A very good run in the Anza-Borrego Sprint. In contrast to my morning run, I was very focussed, and I pushed hard from the start to run well up the hills in the early part of the course. I had a few seconds of lost time here and there (see my leg-by-leg comments), but nothing big.
I didn't notice my left knee hurting while I raced, but it hurt again afterward (although perhaps slightly less than before). | ||
| Orienteering race (classic) 26:25 [3]*** 3.69 km (7:10 / km) +180m 5:45 / km | |
| ahr:163 max:170 (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Higher intensity parts of today's blue course. | ||
Team Fundraiser Sprint - Splits | ||
Blue - Splits | ||
Friday Jan 13 | ||
| Orienteering (model event) 15:37 [2]*** 2.8 km (5:35 / km) +45m 5:10 / km | |
| ahr:142 max:158 spiked:5/6c shoes: VJ Twister (US size 10.5) - 1 | ||
| Model event for Anza-Borrego A meet. I felt fairly good but orienteered so-so--good enough to find the controls but not good enough to think that I was in good mental form for racing. The model event had lots of running over gently sloping, very open terrain, so running 5:30-something per km for this session isn't a big deal. | ||
| Running - Trail / Grass (sandy dirt road) 8:42 [2] 1.27 mi (6:50 / mi) +20m 4:03 / km | |
| ahr:151 max:164 shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran from the model event start/finish nearly to the camping area for the Anza-Borrego meet. | ||
Thursday Jan 12 | ||
| Paddling / Rowing (kayaking) 17:15 [3] 1.46 mi (11:48 / mi) +0m 7:20 / km | |
| ahr:137 max:152 | ||
| Paddled somewhat hard from Coyote Point beach, almost even with a small inlet after the point where the fishermen hang out, and back. I felt a bit tired, and it was hard to maintain a high cadence, but paddling felt better than it usually has recently. | ||
Wednesday Jan 11 | ||
| Running - Road / Track (road) 26:50 [2] 3.03 mi (8:51 / mi) +50m 5:14 / km | |
| ahr:130 max:147 shoes: Brooks Cascadia - 1 | ||
| Terry and I went running from Spring Valley School on Murchison to OSH and back (via a detour to the West up the hill an extra block or two). I towed Terry for most of the time, and we put the new WeGo build through it's paces, giving it a few hard pulls and snapping the line at one of the new joints. I'll make stronger joints this week. I'm glad it made it through the Fat Ass run with Bill. | ||
| Cycling (mtb road) 31:04 [2] 7.5 mi (4:07 / mi) +200m 2:23 / km | |
| ahr:141 max:167 slept:8.5 shoes: Nike ACG cycling shoes | ||
| Rode North(west) hitting the Sawyer Camp North extension at Larkspur and riding to its end at San Bruno Ave and back, approaching the house from the uphill side of Murchison. I pushed hard to keep up with a road biker for part of the ride, which should really be logged as intensity 3. | ||
Tuesday Jan 10 | ||
| Paddling / Rowing (kayaking) 39:58 [2] 3.18 mi (12:34 / mi) +0m 7:49 / km | |
| ahr:132 max:151 rhr:47 slept:9.0 | ||
| Paddled from the Coyote Point beach toward the approach lights of SFO (passed maybe 20 meters East of the metal pipe sticking out of the water a couple of hundred meters from the approach lights) and back to the beach, following the approach path backwards for the first ~40% of the return trip. It felt reasonably good to paddle today, certainly better than it has felt during most of my recent paddling, although my right hand and forearm still got somewhat tired from holding the paddle.
Resting heart rate taken upon waking at 8:54 (a.m.) | ||
| Running - Trail / Grass (some pavement) 48:40 [2] 6.42 mi (7:35 / mi) +90m 4:31 / km | |
| ahr:146 max:159 shoes: Brooks Cascadia - 1 | ||
| Ran from the beach at Coyote Point along the Bayfront Trail to the Southeast and back. I turned around at E 3rd Ave and Mariners Island Blvd. I felt pretty good, although my heart rate was on the high side (frequently over 150) for the effort level, probably because I'm still recovering from Saturday's hard run. Especially nice was the fact that my left calf/back-of-knee didn't bother me. | ||
Sunday Jan 8 | ||
| Paddling / Rowing (kayaking) 26:00 [2] 2.0 mi (13:00 / mi) +6m 8:00 / km | |
| ahr:115 max:141 slept:7.5 | ||
| Paddled on Wolf Creek, adjacent or near to Wolf Creek Park (in the town of Wolf Creek, OR), mostly playing in the rapids. There was a dam footing and some sweeper vegetation and a log that detered me from going as far downstream as I could. I scouted it and decided it was a bit too risky to do by myself, because there was some potential for getting trapped. The boat is not nearly as maneuverable as a white water boat, not surprisingly, but it's quite a bit nimbler than a sea kayak. The logged distance is virtual, since I spent most of the time going nowhere, paddling treadmill style against the sometimes swift current. | ||
| Cycling (mtb trail / road) 27:00 [1] 3.38 mi (7:59 / mi) +70m 4:40 / km | |
| ahr:111 max:142 slept:7.5 shoes: Nike ACG cycling shoes | ||
| Biked easy--quite laid back, with many small stops and slow-downs--around Wolf Creek, both the town and the park. The ride included some hike-a-bike up a steep powerline right-of-way. | ||
| Running - Road / Track (road) 20:45 [2] 2.55 mi (8:07 / mi) +125m 4:23 / km | |
| ahr:128 max:144 shoes: Salomon trail/AR shoes | ||
| Ran from Terry's in Millbrae (where I'm now living until mid-to-late March) to the Sawyer Camp Trail, a couple hundred meters North and back, several hundred meters down the trail to the South, and back home. My legs felt tired starting out, but it felt really good to run after warming up. There was a slight tightness/pain behind my left knee. I'm hoping tomorrow's off day takes care of it.
My watch showed 260 feet of ascent, but the USGS map shows 400+. I think the watch smooths out the brief dips. | ||
Saturday Jan 7 | ||
| Running - Trail / Grass race (trail) 2:25:57 [2] 15.6 mi (9:21 / mi) +1128m 4:45 / km | |
| ahr:153 max:165 slept:1.0 shoes: Brooks Cascadia - 1 | ||
| My traditional one loop (25k) of the Fat Ass 50k at Tiger Mtn. I ran with Bill Cusworth, and we set out to run personal best times for the loop, with me towing Bill up the hills and on some of the early flats to help the effort. We've never documented split times along the course before, so we didn't have any reliable benchmarks to compare our progress against, but I think we were maybe four minutes ahead at the bottom of the first hill (around half an hour into the run). I towed Bill up the hill, and we ran a lot of what we usually mostly walk, but my heart rate went into the 160s, and before we had been running an hour, I already felt like I had pushed too hard.
I gradually bonked throughout the rest of the run: - at 55 minutes, my quads felt fatigued - at 1:10, I noticed feeling a bit lightheaded - at 1:25-1:30, after eating some Shot Blocks, I felt somewhat better - after about 1:55 I felt sort of weak and lightheaded again - around 2:10 (going down West Tiger 3), I felt substantially lightheaded/hypoglycemic - for the last 5-10 minutes, the lightheadedness continued, I felt weak in my legs, and I fell a couple hundred meters behind Bill After I got back to the car, I scarfed down a Trail Fruit bar and several marshmallows, all of which tasted great and made me feel better shortly. In retrospect, I think I may have gotten a touch hypothermic, because it took me quite a while to warm up in the car with the heat on full-blast. I ran in a t-shirt and shorts, and it was chilly with blowing sleet on the mountain tops. My watch measured the climb of the run at 3620, but I'm pretty sure it's 3700. I've noticed a pattern of this watch under-measuring climb (versus monitonically increasing slopes on a USGS map) by up to 10% for climb amounts of only a couple hundred feet. Split times: 15:23 (148 ahr, 154 max for segment) - emerging on cut line (power line?) after Swamp Trail 24:22 (150, 158) - crossing metal gate just after start of big uphill (on High School Trail?) 59:36 (158, 165) - landmark? (trail crossing w/ railroad grade?) 1:11:19 (151, 161) - at trail junction/crossing (top of big climb, just before other trail crossing) 1:30:51 (155, 160) - crossing road at Paw Print rest area 1:54:19 (155, 161) - emerge from forest trail onto exposed peak (W. Tiger 1?) 2:00:16 (154, 161) - landmark? (W. Tiger 2?) 2:03:59 (153, 159) - West Tiger 3 summit 2:22:55 (149, 159) - Tradition Plateau upper parking lot and main trailhead 2:25:57 (155, 157) - Finish (gate, a few hundred meters from High Point Way) | ||
| C • upping it one 3 | ||
Friday Jan 6 | ||
| Cycling (mtb road) 6:00 [3] 2.4 mi (2:29 / mi) +10m 1:32 / km | |
| Rode from home to the bus stop adjacent to the East corner of Lake Forest Park Town Center. | ||
| Cycling (mtb road) 7:00 [2] 0.96 mi (7:17 / mi) +58m 3:49 / km | |
| Rode to Daisywagen from the bus stop at 25th Ave NE and NE 55th St. | ||
| Running - Road / Track (some grass & path) 21:20 [2] 2.6 mi (8:12 / mi) +90m 4:36 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Ran to Woodland, along the East edge of the zoo, and back with Jake and Maddy. My legs felt sort of tired, so tomorrow's racing could be tough. | ||
Thursday Jan 5 | ||
| Cycling (mtb road) 29:52 [1] 6.2 mi (4:49 / mi) +157m 2:46 / km | |
| ahr:117 max:137 shoes: Nike ACG cycling shoes | ||
| Late night ride North on Poplar Road to 204th St SW and back. I felt okay and took it very easy, easing up when my heart rate climbed above 126 or so. I went a bit harder up the hills than down. Even though I put my fenders on, the water from the road was still spit into the air by my front tire when I went faster than about 17 m.p.h. and blew into my face. | ||
Wednesday Jan 4 | ||
| Running - Road / Track (road, with pack) 10:45 [2] 1.56 mi (6:53 / mi) +5m 4:14 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Ran from home to the bus stop at 61st Ave and Bothell Way. | ||
| Running - Trail / Grass (trail) 1:19:27 [2] 8.8 mi (9:02 / mi) +280m 5:06 / km | |
| ahr:142 max:162 shoes: Brooks Cascadia - 1 | ||
| Ran two big loops (including North Bluff Trail) at Discovery Park with Roger, Liz, and Trea. Greg joined us for the first few minutes, then he split off when we turned toward North Bluff. I mostly felt pretty good but was a bit tired in the legs. | ||
Tuesday Jan 3 | ||
| Running - Road / Track (~40% trails/grass) 1:13:00 [2] 9.72 mi (7:30 / mi) +171m 4:25 / km | |
| ahr:144 max:161 slept:5.0 shoes: Brooks Trance 4 - 1 | ||
| Ran with Jake and Maddy to Woodland Park, though the park, around Green Lake, and back through Woodland. Then I ran somewhat longer by doing a loop through Wallingford. I felt good. I read the sprint-O map while I ran along the relevant part of Green Lake. | ||
| Cycling (mtb road) 56:10 [2] 13.42 mi (4:11 / mi) +140m 2:31 / km | |
| ahr:147 max:163 shoes: Nike ACG cycling shoes | ||
| Rode from Nic and Amber's via Ravenna Park and the Burke-Gilman Trail. My legs felt somewhat tired early in the ride but better as the ride went on. The hill at the end felt tough. 34:35 for 9.16 mi (15.9 mph) on the Burke-Gilman Trail. | ||
Sunday Jan 1 | ||
| Paddling / Rowing (kayaking) 36:20 [2] 2.5 mi (14:32 / mi) +2m 9:01 / km | |
| ahr:116 max:137 slept:6.0 weight:167lbs | ||
| Paddled at dusk from Log Boom Park up the Sammamish River and then up Swamp Creek for a few hundred meters (where there were even some micro-rapids!). Both the river and the creek were flowing swiftly, with all the recent rain, so going was slow upstream (and ripping fast downstream! :-) On the way back, lightning flashed in the clouds, and erratic gusts of wind that had seemed before to be a hundred or two feet above ground level descended to river level. As I was about to emerge into the North end of Lake Washington, I thought better of it, turned around, and took out at the 68th Ave bridge.
Again during this paddle, the fingers on my right hand hurt some from the pressure of the paddle. I don't know what that means. Do my fingers have some condition that they formerly didn't have that causes them to hurt? Has my paddling technique deteriorated? Is my paddle too long? | ||
| Running - Road / Track (road) 7:20 [2] 1.0 mi (7:19 / mi) | |
| Ran back to Log Boom Park from 68th Ave bridge over the Sammamish River. | ||