Training Archive: eboneIn the 31 days ending 2006-03-31:
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| 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 | F | ||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31 | ||
| Event: Flying Pig X (OCIN) | ||
Thursday Mar 30 | ||
| Orienteering (control hanging/pick-up) 10:56 [2]*** 1.56 km (7:01 / km) +25m 6:29 / km | |
| 16c shoes: Brooks Trance 4 - 1 | ||
| Setting and picking up controls at Aldercrest for Shoreline HEE class that was canceled due to low attendance. | ||
| Cycling (mtb single-track) 1:17:00 [1] 11.0 mi (7:00 / mi) +120m 4:12 / km | |
| ahr:116 max:146 shoes: Nike ACG cycling shoes | ||
| Biking at Soaring Eagle with VanderWaal, part in the dark with a dim light, so slow for the second half. | ||
Wednesday Mar 29 | ||
| Paddling / Rowing (kayaking) 1:03:26 [2] 5.77 mi (10:59 / mi) +0m 6:50 / km | |
| ahr:132 max:156 | ||
| Paddle from NWOC in tandem with Roger. VanderWaal and RVG were in the other boat. | ||
| Running - Road / Track (road) 16:10 [2] 2.4 mi (6:43 / mi) +0m 4:11 / km | |
| ahr:148 max:160 shoes: Brooks Trance 4 - 1 | ||
| Brisk run in SODO before nav. cert. meeting with RVG and Matt Hart. My legs felt pretty good. | ||
Sunday Mar 26 | ||
| Cycling (mtb single-track) 1:10:00 [2]* 10.5 mi (6:40 / mi) +170m 3:57 / km | |
| ahr:136 max:169 shoes: Nike ACG cycling shoes | ||
| Bike with Roger at Soaring Eagle, scouting BEAST, including lots of stops. Felt good | ||
| Paddling / Rowing (kayaking) 35:56 [1] 2.2 mi (16:20 / mi) +0m 10:09 / km | |
| ahr:86 max:101 | ||
| Easy paddle with mom to inlet just shy of Swamp Creek and back. | ||
Friday Mar 24 | ||
| Roller-skating (inline skating) 25:06 [2] 5.28 mi (4:44 / mi) +2m 2:57 / km | |
| ahr:134 max:152 shoes: K2 VO2max inline skates | ||
| Back and forth from Log Boom on BGT; felt okay, but back fatigued from crouching down. | ||
| Paddling / Rowing (kayaking) 38:19 [2] 2.9 mi (13:13 / mi) +0m 8:13 / km | |
| ahr:109 max:136 | ||
| Paddle from Log Boom to the down tree on Swamp Creek and back. Felt pretty good. | ||
Thursday Mar 23 | ||
| Running - Trail / Grass (trail) 49:45 [2]* 5.38 mi (9:15 / mi) +440m 4:35 / km | |
| ahr:141 max:159 shoes: Brooks Cascadia - 1 | ||
| Trail run at Oakridge, OR. Many stops to take pics. Turned my left ankle moderately. | ||
| Running - Trail / Grass 30:00 [1]** 2.73 mi (10:59 / mi) +5m 6:47 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Running around at Sandy River Delta designing navigation exercises. | ||
| Running - Trail / Grass 30:00 [1]** 2.73 mi (10:59 / mi) +5m 6:47 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Running with Scott Wazny and William Emerson during navigation training/certification at Sandy River Delta. | ||
Tuesday Mar 21 | ||
| Running - Road / Track (road) 1:01:48 [2] 7.0 mi (8:49 / mi) +15m 5:27 / km | |
| ahr:125 max:158 shoes: Brooks Trance 4 - 1 | ||
| Easy run with Kristi on Sawyer Camp Trail from S. end. | ||
| Cycling (mtb road) 1:32:54 [2] 21.86 mi (4:14 / mi) +470m 2:29 / km | |
| ahr:131 max:158 shoes: Nike ACG cycling shoes | ||
| Rode to San Bruno Mtn. for SFND vetting, then back to car. For the last 12 min., I scooted my bike after the chain broke. | ||
Sunday Mar 19 | ||
| Running - Trail / Grass warm up/down 10:00 [2] 1.15 mi (8:41 / mi) +80m 4:27 / km | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-up for orienteering at Sunol. | ||
| Orienteering race (classic) 1:01:41 [3]*** 7.8 km (7:54 / km) +430m 6:12 / km | |
| ahr:158 max:170 spiked:17/25c shoes: VJ Twister (US size 10.5) - 1 | ||
| Orienteering at Sunol. My legs felt very tired up the hills, especially at the beginning, but as my run went on, I felt pretty good, especially on the flats and downhills. I got a little carried away with the running, which caused me to make a few mistakes. I had about 4 minutes of lost time, I think. Overall, it was a fun course, but I'm a bit disappointed in my lapses of focus/technique. | ||
| Paddling / Rowing (kayaking) 40:21 [1] 2.69 mi (14:59 / mi) +5m 9:16 / km | |
| ahr:100 max:128 | ||
| Played on the creek in Sunol, going up and down a rapid a few times. | ||
Saturday Mar 18 | ||
| Walking (paved/dirt road hiking) 35:00 [2] 2.2 mi (15:54 / mi) +300m 6:57 / km | |
| ahr:138 max:156 shoes: Brooks Cascadia - 1 | ||
| Fifield Cahill Ridge hike, towing Terry and sometimes another woman up the hills. This is the higher intensity walking. The whole hike was 5.6 hours, with maybe 1.3 hours of breaks and 0.7 hours of sub-training intensity walking. | ||
| Walking (dirt road hiking) 3:00:00 [1] 10.0 mi (17:59 / mi) +300m 10:14 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Easier part of hike. My right foot hurt toward the end of the hike. | ||
Friday Mar 17 | ||
| Running - Road / Track (road) 11:00 [1] 1.1 mi (10:00 / mi) +5m 6:08 / km | |
| ahr:105 max:120 rhr:54 slept:8.5 shoes: Brooks Trance 4 - 1 | ||
| Afternoon run to Millbrae Post Office and back home with Terry, then out to Larkspur and back. I towed Terry on the flats and uphills. About 11 minutes of the run was very easy, principally the downhills, where we didn't tow, and I've logged that time at intensity 1. | ||
| Running - Road / Track (road) 46:45 [2] 6.06 mi (7:43 / mi) +230m 4:17 / km | |
| ahr:142 max:159 shoes: Brooks Trance 4 - 1 | ||
| Higher intensity part of run around Millbrae. | ||
| Roller-skating (inline skating) 8:21 [2] 1.71 mi (4:52 / mi) +40m 2:50 / km | |
| ahr:142 max:160 shoes: K2 VO2max inline skates | ||
| Early evening skate around the neighborhood. I felt fairly good, but my quads felt somewhat fatigued. | ||
| Running - Road / Track (road) 1:12:11 [2] 9.42 mi (7:40 / mi) +180m 4:30 / km | |
| ahr:141 max:157 shoes: Brooks Trance 4 - 1 | ||
| Late night run on the Sawyer Camp Trail to the 4-mile mark and back, and along Skyline to Larkspur and back (via the top of the hill on Murchison). I mostly felt pretty good during this run, although my legs felt pretty tired when I ran a 2-mile threshold run, followed a bit later by three sets of: 40 steps bounding, 1 min. jog, 30 steps skipping, 1 min. jog. Most of these strength exercises were uphill. The harder running is logged separately. | ||
| Running - Road / Track tempo (road) 12:02 [3] 2.0 mi (6:00 / mi) +7m 3:42 / km | |
| ahr:159 max:166 shoes: Brooks Trance 4 - 1 | ||
| 2-mile threshold run. It felt harder than 6 minute pace, perhaps partly because of the heightened sense of speed in the dark. | ||
| Running - Road / Track hills (road) 2:28 [5] 0.25 mi (9:52 / mi) +15m 5:10 / km | |
| ahr:147 max:161 shoes: Brooks Trance 4 - 1 | ||
| Bounding and skip-bounding: 3 each of 40 steps of the former and 30 steps of the latter. | ||
Thursday Mar 16 | ||
| Running - Road / Track (road) 58:32 [2] 6.4 mi (9:08 / mi) +25m 5:37 / km | |
| ahr:129 max:156 slept:7.8 shoes: Brooks Trance 4 - 1 | ||
| Easy run out and back from the South end of the Sawyer Camp Trail with Kristi. My right hamstring was a bit sore and tight from yesterday's intervals, but otherwise I felt decent. I did, however, have one sharp pain twinge in my right knee and in my left ankle, and my legs generally felt a bit fatigued. Maybe I'm due for a really easy week. | ||
| Paddling / Rowing (kayaking) 45:00 [2] 3.3 mi (13:37 / mi) +0m 8:28 / km | |
| ahr:106 max:125 (injured) | ||
| Paddled from Coyote Pt., along the shoreline and into BRL a bit and back. It was pretty breezy, which made the going slow at times, and there was a fairly strong ebb tide flow coming out of the BRL channel. I tried to paddle somewhat less forcefully than usual, so as not to aggravate my chest injury, which hurt a bit anyway after about the first 20 minutes. | ||
| Cycling (mtb road) 1:28:15 [1] 19.3 mi (4:33 / mi) +20m 2:50 / km | |
| ahr:117 max:130 shoes: Nike ACG cycling shoes | ||
| Rode from Coyote Pt., past BRL, along SFO via McDonnell Road, then along North Access Road to several hundred meters before the NE runway, and back to Coyote Pt. I mostly felt pretty good. It was fun to be near enough to the airfield at SFO to get a good look at the planes taxiing and taking off while I rode. My route out measured about 10.2 miles and took 45:30 mostly with a tailwind, whereas the route back was 9.1 miles and took 42:45 with a headwind for most of the way, although I also allowed myself to push a bit harder.. | ||
Wednesday Mar 15 | ||
| Note | |
| rhr:49 | ||
| Running - Road / Track warm up/down 5:36 [1] 0.6 mi (9:20 / mi) +3m 5:43 / km | |
| ahr:118 max:135 shoes: Brooks Trance 4 - 1 | ||
| Warm-up for intervals at De Anza. | ||
| Running - Road / Track intervals (track) 6:54 [5] 1.5 mi (4:35 / mi) +0m 2:51 / km | |
| ahr:151 max:175 | ||
| Intervals at De Anza: three sets of 201m, 201m, 402m, with equal distance slow jogging recovery. I felt pretty good, although as usual, there was a bit of tightness or pain somewhere--in this case, in my right hamstring, I think, but I don't remember.
Times and ending heart rates: 34.0 161, 33.8 164, 1:08.2 173 33.5 160, ~34 167, 1:11.7 171 33.7 164, ~34 170, 1:10.9 175 | ||
| Running - Road / Track (recovery jogs) 22:36 [2] 1.4 mi (16:08 / mi) +0m 10:02 / km | |
| ahr:127 shoes: Brooks Trance 4 - 1 | ||
| Jogging recoveries between intervals. | ||
| Running - Road / Track warm up/down 25:15 [1] 2.3 mi (10:58 / mi) +6m 6:46 / km | |
| ahr:122 max:137 shoes: Brooks Trance 4 - 1 | ||
| Easy warm-down jog after intervals. | ||
Tuesday Mar 14 | ||
| Running - Trail / Grass (trail) 1:03:49 [2] 5.7 mi (11:11 / mi) +220m 6:13 / km | |
| ahr:127 max:159 shoes: Brooks Cascadia - 1 | ||
| Easy run with Kristi on Skyline Ridge Trail, out and back to the South from Purisima Creek S. (dirt) parking lot. | ||
| Cycling (mtb trail) 30:30 [2] 4.2 mi (7:16 / mi) +160m 4:02 / km | |
| ahr:136 max:159 shoes: Nike ACG cycling shoes | ||
| Ride at El Corte De Madera, along the trail paralleling Skyline and back. Felt good, but a bit fatigued in legs. The trail was soupy in places, so I had to keep my speed in check on the corners. | ||
| Paddling / Rowing (kayaking) 20:05 [2] 1.5 mi (13:23 / mi) +0m 8:19 / km | |
| ahr:113 max:122 | ||
| Short kayak paddle from Coyote Pt. to BRL channel mouth and back. My chest hurt a bit, but not much. | ||
Sunday Mar 12 | ||
| Cycling (mtb road) 1:25:11 [2] 20.44 mi (4:09 / mi) +395m 2:27 / km | |
| ahr:135 max:161 shoes: Nike ACG cycling shoes | ||
| Ride out Skyline and Canada roads to Pulgas Water Temple and back via Sawyer Camp. Felt good after wm-up | ||
Saturday Mar 11 | ||
| Orienteering (freestyle / score) 1:37:49 [2]* 10.3 mi (9:29 / mi) +685m 4:53 / km | |
| ahr:149 max:161 20c shoes: Brooks Trance 4 - 1 | ||
| Freestyle orienteering on trails at Huddart. More tired than expected, given run intensity and the easy week before. | ||
| Orienteering (control pick-up) 40:05 [1]* 3.08 km (13:01 / km) +60m 11:52 / km | |
| ahr:110 max:127 shoes: Brooks Trance 4 - 1 | ||
| Easy, very slow jog (int. 1) during control pick-up with Terry. | ||
| Walking (control pick-up) 19:42 [1]* 0.98 mi (20:07 / mi) +60m 10:30 / km | |
| ahr:105 max:124 shoes: Brooks Trance 4 - 1 | ||
| Walking during remainder of control pick-up. | ||
Friday Mar 10 | ||
| Running - Road / Track (road) 43:25 [2] 5.5 mi (7:53 / mi) +215m 4:22 / km | |
| ahr:142 max:160 slept:7.0 (injured) shoes: Brooks Trance 4 - 1 | ||
| Late night run around Millbrae and Burlingame. My legs had been somewhat crampy all day, and they felt sort of sensitive and prone to little pains during most of the run, although at the same time, my stride felt strong, and I could get my heart rate up fairly easily. | ||
Thursday Mar 9 | ||
| Cycling (mtb road) 49:44 [1] 10.0 mi (4:57 / mi) +190m 2:55 / km | |
| ahr:119 max:135 shoes: Nike ACG cycling shoes | ||
| Where did I go? Don't remember--probably Sawyer Camp Trail. | ||
Wednesday Mar 8 | ||
| Running - Road / Track 44:49 [2] 3.7 mi (12:07 / mi) +210m 6:24 / km | |
| ahr:127 max:159 shoes: Brooks Trance 4 - 1 | ||
| Run...maybe with Terry around Millbrae. | ||
Tuesday Mar 7 | ||
| Cycling (mtb road) 57:00 [2] 10.5 mi (5:25 / mi) +250m 3:08 / km | |
| ahr:129 max:160 slept:8.0 (injured) | ||
| Bike ride with Terry in tow, to Millbrae for some errands (all downhill, so not logged), then to Sneath Lane in San Bruno, up the hill to Skyline, then back home via the back way by the condos after a brief stint on I-280. I felt fairly good for the most part, and I got my heart pumping pretty vigorously on a couple of the climbs.
Chest still hurts. | ||
| Running - Road / Track intervals (track) 7:16 [4] 1.49 mi (4:52 / mi) +0m 3:02 / km | |
| ahr:153 max:172 shoes: Brooks Trance 4 - 1 | ||
| 6 x 400m at De Anza, with 2:40 to 4:40 jogging rest between reps. Times: 76.2, 70.2, 73.1, 70.6, 72.2, 73.7 | ||
| Running - Road / Track warm up/down 32:30 [2] 3.25 mi (10:00 / mi) +8m 6:10 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Rest jogging between intervals, then easy warm-down for 12:30 afterward. | ||
Monday Mar 6 | ||
| Note | |
| rhr:52 slept:10.0 (injured) (rest day) | ||
| Mmmmmm...ten hours of sleep. My legs feel somewhat tired and sore today. There may be a nap in the works.
My chest still hurts, although it may feel a bit better than a few days ago. I may go easy on the paddling this week. | ||
Sunday Mar 5 | ||
| Running - Road / Track warm up/down (road) 17:14 [2] 2.4 mi (7:11 / mi) +25m 4:19 / km | |
| ahr:139 max:160 slept:7.6 (injured) shoes: Brooks Trance 4 - 1 | ||
| Warm-up for orienteering at Pt. Pinole. I felt groggy most of the morning--until about 5 minutes into my warm-up. Also, my legs felt somewhat tired, sluggish and uncoordinated until most of the way through my warm-up. I'm looking forward to the easy training week ahead.
My chest injury still hurts. | ||
| Orienteering race (sprint) 12:00 [4]*** 2.7 km (4:27 / km) +30m 4:13 / km | |
| ahr:164 max:173 spiked:10/12c shoes: VJ Twister (US size 10.5) - 1 | ||
| BAOC Sprint Champs at Pt. Pinole: prologue. I put in a good, pretty hard effort, but made a 20 sec. over-run at control 10, which allowd Syd Reader to pass me back, after I had passed him.
During my run, I had a bit of pain in the muscles behind my knees, possibly the upper gastroc. muscles. This was probably left-over from my Thursday hill workout, and it never hurt more than a little. I looked at my heart rate histogram, and there is a clear mode at 168 bpm, however the low starting heart rate (~110 bpm) leads to an artificially low average. | ||
| Running - Road / Track warm up/down (some grass) 9:00 [1] 0.85 mi (10:35 / mi) +20m 6:08 / km | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-down jog, mostly with Terry, after the sprint prologue. | ||
| Running - Road / Track warm up/down (road, some grass) 9:50 [2] 1.4 mi (7:01 / mi) +20m 4:11 / km | |
| ahr:140 max:156 shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-up for sprint chase. | ||
| Orienteering race (sprint) 13:23 [4]*** 2.6 km (5:09 / km) +65m 4:35 / km | |
| ahr:167 max:174 spiked:13/15c (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| Pt. Pinole Chase. 2nd race of BAOC Sprint Champs. I started first with a 30 second lead and ran a good, controlled race with little lost time and no over-runs or misses. The terrain was hillier and the footing was softer and brushier, so I was moving slower, despite a higher heart rate. Some pain behind my knees, but no more than in the prologue.
Heart rate mode: 169 | ||
| Running - Trail / Grass warm up/down 5:00 [1] 0.5 mi (10:00 / mi) +15m 5:41 / km | |
| ahr:123 max:147 shoes: VJ Twister (US size 10.5) - 1 | ||
| Warm-down after orienteering. | ||
| Running - Road / Track (road) 1:30:17 [2] 11.45 mi (7:53 / mi) +220m 4:37 / km | |
| ahr:136 max:152 shoes: Brooks Trance 4 - 1 | ||
| Run in the rain and the wind out and back on the Sawyer Camp N. extension, then S. on the Sawyer Camp Trail to the 4 3/8 mi. point and back. I had intermittent pain behind my knees, but it didn't persist for long and could be eased by modifying/relaxing my stride slightly.
Where the trail crossed the San Andreas Dam, the wind was worthy of Swampfox-caliber adjectives. | ||
| Cycling (mtb road) 1:04:15 [1] 11.1 mi (5:47 / mi) +290m 3:20 / km | |
| ahr:113 max:130 (injured) shoes: Nike ACG cycling shoes | ||
| Rode in rain and wind S. on Skyline and back, then N. a bit and back. I dressed well for the weather and was comfortable the whole time, except for the problem of my hands starting to fall asleep after a while. I had no pain in my upper gastroc. muscles. | ||
Saturday Mar 4 | ||
| Paddling / Rowing (kayaking) 1:35:16 [2] 7.6 mi (12:31 / mi) +0m 7:47 / km | |
| ahr:105 max:130 rhr:49 slept:9.4 (injured) | ||
| Paddled from Oyster Point Marina / Park (which is a new launch site for me--fun!), a few minutes past the NE approach light scaffolding at SFO, and back. The torso rotation of paddling hurt my chest injury, but the pain dulled some after a few minutes. Paddling didn't ever feel very good during this outing. I didn't push it and just put in the time. It was a bit breezy with the wind changing direction and causing somewhat chaotic wave patterns. There was a bunch of water in the bottom of the boat by the time I was done; I should fix the hole in the bow. | ||
| Running - Road / Track (road, some trail) 51:34 [2] 5.6 mi (9:12 / mi) +150m 5:17 / km | |
| ahr:138 max:159 | ||
| Ran with Terry in tow out and back to the Sawyer Camp North extension, northward past Larkspur to the parking area and trailhead along Skyline. I felt okay: not good but not bad. | ||
| Roller-skating (inline skating) 27:17 [1] 4.25 mi (6:24 / mi) +95m 3:44 / km | |
| ahr:117 max:142 shoes: K2 VO2max inline skates | ||
| Skated out and back on Skyline and a bit of the N. part of the Sawyer Camp Trail. It was a bit scary at night with the car traffic and hard-to-see rough spots in the road, so I took it easy. | ||
Friday Mar 3 | ||
| Note | |
| rhr:46 slept:8.2 (injured) (rest day) | ||
| My chest still hurts today. I'm beginning to wonder if I did fracture a rib when I fell last Friday.
What's with the low morning HR? | ||
Thursday Mar 2 | ||
| Running - Road / Track (some gravel) 59:15 [2] 7.0 mi (8:28 / mi) +20m 5:13 / km | |
| ahr:131 slept:6.7 (injured) shoes: Brooks Trance 4 - 1 | ||
| Easy run from the South end of the Sawyer Camp Trail to Jepson Laurel and back. My legs felt a bit crusty at first, but were fine after about 5 minutes. | ||
| Cycling (mtb road, some trail) 1:43:26 [2] 23.5 mi (4:23 / mi) +105m 2:42 / km | |
| ahr:133 max:147 (injured) shoes: Nike ACG cycling shoes | ||
| Rode from Coyote Point along the Bayshore Trail to North Redwood City and back. My legs felt somewhat tired after about 35 minutes, and quite tired after 75. Also, I was hungry toward the end, since I had only had a light breakfast and a 100-200 calorie snack. | ||
| Paddling / Rowing (kayaking) 1:00:00 [2] 4.7 mi (12:46 / mi) +0m 7:56 / km | |
| ahr:117 max:134 (injured) | ||
| Paddled from Coyote Point to the culvert under US 101 at the far (West) end of Burlingame Rec. Lagoon. The wind changed direction in such a way that I had a headwind the whole way out (2.3 miles in 32 minutes) but a tailwind only part of the way back (2.4 mi. in 28 min.). Also, there was a mild ebb tide flow coming out of the lagoon and exacerbating the headwind, so that I moved quite slowly through the lagoon paddling westbound. My arms and shoulders felt tired for some reason, and my right chest injury hurt some. | ||
| Running - Road / Track warm up/down (road) 22:30 [2] 2.87 mi (7:49 / mi) +80m 4:29 / km | |
| ahr:129 max:147 shoes: Brooks Trance 4 - 1 | ||
| Warm-up around the neighborhood before hill workout. | ||
| Running - Road / Track hills (road, some bounding) 3:52 [5] 0.38 mi (10:09 / mi) +90m 3:38 / km | |
| ahr:127 max:152 slept:6.7 (injured) shoes: Brooks Trance 4 - 1 | ||
| Hill workout. 4 sets of 4x50m: skip-bounding, striding/sprinting, (Lydiard) bounding, and backwards running (snapping my leg straight and pushing off my toes). While warming up, I was aware of a lingering tightness in my right calf--it's still not fully recovered--however it didn't flare up during the workout, which I opted to make a short one by quitting while I was ahead.
Here's the lap record from my watch (odd-numbered splits are hard uphills, even are recovery jogs downhill): Lap Time Lap Time HR Max Avg Min Dist min/mile 1. 0:00:24.6 0:00:24.6 110 120 100 85 55 13:11 2. 0:01:00.7 0:00:36.1 119 128 123 117 55 19:21 3. 0:01:12.0 0:00:11.3 122 122 120 117 55 6:03 4. 0:01:50.1 0:00:38.1 120 140 130 117 55 20:26 5. 0:02:11.7 0:00:21.6 134 140 128 117 55 11:35 6. 0:02:53.1 0:00:41.4 117 141 130 112 55 22:12 7. 0:03:20.9 0:00:27.8 128 132 119 110 55 14:54 8. 0:03:57.5 0:00:36.6 116 132 124 114 55 19:38 9. 0:04:20.0 0:00:22.5 140 145 129 114 55 12:04 10. 0:04:58.4 0:00:38.4 126 147 137 121 55 20:36 11. 0:05:09.0 0:00:10.6 121 121 121 121 55 5:41 12. 0:05:53.4 0:00:44.4 122 147 135 116 55 23:49 13. 0:06:12.8 0:00:19.4 135 140 129 116 55 10:24 14. 0:06:53.6 0:00:40.8 123 146 136 117 55 21:53 15. 0:07:15.0 0:00:21.4 128 142 127 117 55 11:28 16. 0:07:53.1 0:00:38.1 124 143 133 120 55 20:26 17. 0:08:15.5 0:00:22.4 144 147 134 120 55 12:01 18. 0:08:55.4 0:00:39.9 124 149 139 124 55 21:24 19. 0:09:05.9 0:00:10.5 134 142 134 125 55 5:38 20. 0:09:51.1 0:00:45.2 127 151 140 125 55 24:14 21. 0:10:09.8 0:00:18.7 138 144 134 125 55 10:01 22. 0:10:46.0 0:00:36.2 131 152 143 129 55 19:25 23. 0:11:07.6 0:00:21.6 138 142 136 129 55 11:35 | ||
| Running - Road / Track warm up/down (road) 20:45 [1] 1.68 mi (12:20 / mi) +54m 6:59 / km | |
| ahr:125 shoes: Brooks Trance 4 - 1 | ||
| Recovery jogs between hill reps, then 13:25 easy jog around the neighborhood (passing by Mills Canyon Park) for a warm-down. | ||
Wednesday Mar 1 | ||
| Cycling (mtb road) 57:05 [1] 14.0 mi (4:04 / mi) +160m 2:27 / km | |
| ahr:122 max:140 shoes: Nike ACG cycling shoes | ||
| Easy ride out (32 min. into wind) and back (25 min.) on Canada Road with Kristi. | ||
| Running - Road / Track 43:17 [2] 5.65 mi (7:40 / mi) +160m 4:23 / km | |
| ahr:134 max:152 (injured) shoes: Brooks Cascadia - 1 | ||
| Late night run around the neighborhood: up Murchison, to Larkspur trailhead, to Sawyer Camp trailhead, down the trail 1 mile, and back. I pushed a bit to keep my pace from dropping much up the hills. | ||