Wednesday May 31 |
 | Running - Road / Track (road) 15:21 [2]1.95 mi (7:51 / mi) +60m 4:28 / km | |
| ahr:134 max:152 shoes: Brooks Trance 4 - 1 |
| Ran around the neighborhood w/ Maddy: A clockwise loop around Abbey View. Felt good. |
| Orienteering warm up/down (map run) 7:00 [2]** 0.91 mi (7:41 / mi) +10m 4:37 / km | |
| ahr:140 max:158 shoes: Brooks Trance 4 - 1 |
| Short warm-up jog around Shoreline Center map before 800m run at CNW All-Comers track meet. |
| Running - Road / Track race (track) 2:16 [5]0.5 mi (4:31 / mi) +0m 2:49 / km | |
| ahr:170 max:180 shoes: Brooks Trance 4 - 1 |
| 800m run at All-Comers meet, at a controlled but hard pace. Maybe could've run 2:11-12 Watch time was 2:15.1 but started watch maybe 1/2 sec. late.
Splits and avg/max HR: 66.4 164/177, 69.2 178/180 = 2:15.6 |
| Running - Road / Track warm up/down 3:21 [1]0.34 mi (9:50 / mi) | |
| ahr:120 max:134 shoes: Brooks Trance 4 - 1 |
| Jogging between 800m and 5000m. |
| Note | |
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| I ran the 5000m as a workout, alternating race pace kilometers with threshold pace kilometers. My kilometer times and avg/max HRs were: 3:15.1 161/170, 3:40.5 167/170, 3:16.5 173/176, 3:43.2 168/176, 3:14.7 174/176
The workout felt somewhat hard (for about the last half) but not depleting--just right. |
| Running - Road / Track intervals (track) 9:46 [4]1.86 mi (5:15 / mi) +0m 3:16 / km | |
| ahr:170 max:176 shoes: Nike Zoom Waffle - Husky color |
| Kilometers 1, 3, and 5 of the 5000m. |
| Running - Road / Track tempo (track) 7:24 [3]1.24 mi (5:57 / mi) +0m 3:42 / km | |
| ahr:168 max:176 shoes: Nike Zoom Waffle - Husky color |
| Kilometers 2 and 4 of 5000m. |
| Orienteering warm up/down (map run) 13:00 [2]** 1.4 mi (9:16 / mi) +10m 5:39 / km | |
| ahr:125 max:134 shoes: Brooks Trance 4 - 1 |
| Warm down running around Shoreline Center map after the track meet. |
| Running - Road / Track warm up/down (road) 20:40 [2]2.64 mi (7:49 / mi) +26m 4:43 / km | |
| ahr:133 max:148 shoes: Brooks Trance 4 - 1 |
| Additional warm-down on roads to the West of the stadium, across Aurora a ways and back. |
Tuesday May 30 |
| Cycling 48:39 [2]*** 8.5 mi (5:42 / mi) +170m 3:21 / km | |
| ahr:123 max:154 spiked:11/15c shoes: Nike ACG cycling shoes |
| Biked BEAST #2 bike course at Des Moines Creek Park, plus ~3 min. to start and ~3 back + 3 min. detour, because 18th Ave gate was locked. |
| Orienteering (trails) 41:50 [2]** 4.6 km (9:06 / km) +145m 7:51 / km | |
| ahr:136 max:156 shoes: Brooks Trance 4 - 1 |
| Ran BEAST #2 trek at Des Moines Creek Park. I felt okay, but my brain was lazy about paying attention to the map. It was a warm, sunny day, and I felt sort of tired and lethargic. |
| Roller-skating (inline skating) 30:30 [2]7.51 mi (4:03 / mi) +15m 2:30 / km | |
| ahr:149 max:162 shoes: K2 VO2max inline skates |
| Skated from River Bend Golf Course, along Green River and Interurban Trails. My lower back was very fatigued and painful for most of the time, from croutching down. |
| Cycling (mtb road) 57:52 [1]12.0 mi (4:49 / mi) +160m 2:53 / km | |
| ahr:108 max:145 shoes: Nike ACG cycling shoes |
| Biking while scouting BEAST #3 course. |
Friday May 26 |
| Paddling / Rowing (kayaking) 55:25 [2]4.75 mi (11:40 / mi) +2m 7:14 / km | |
| ahr:112 max:144 slept:7.5 |
| Paddled with Aaron, Roger and Yumay up the Slough and back down, starting at something like mile 2.3. I was in the Seaquest 2 with Aaron in the front. The new Werner paddle felt good, although positioning my hands on the bent shaft will take some getting used to. 32 minutes up (13.5 min/mi) and 23.4 down (9.9 min/mi). |
| Running - Road / Track (road) 38:03 [2]* 4.98 mi (7:38 / mi) +130m 4:23 / km | |
| ahr:133 max:151 shoes: Brooks Trance 4 - 1 |
| Ran with a USGS map around the roads of the neighborhood, making a clockwise loop to the North. |
Thursday May 25 |
| Running - Trail / Grass warm up/down (some road, too) 35:27 [2]3.6 mi (9:50 / mi) +150m 5:25 / km | |
| slept:9.0 shoes: Brooks Trance 4 - 1 |
| Ran from home, via Horizon View, to some trails near 205th that I explored anew. My legs felt pretty good. |
| Running - Trail / Grass hills (trail) 5:30 [5]0.94 mi (5:50 / mi) +150m 2:26 / km | |
| ahr:148 max:171 shoes: Brooks Trance 4 - 1 |
| Ran 3 sets of 4 x ~130-135m hills, with jogging back recovery (about 1 minute) between reps and 2 minutes of walking between sets. I felt okay but was pretty tired in the legs during the 3rd and 4th reps of the 2nd set and all but the first rep of the 3rd set. My breathing was extremely heavy at the ends of the sets, too. Each rep took between 26 and 28.low seconds. |
| Running - Trail / Grass warm up/down (some road, too) 25:52 [2]2.65 mi (9:45 / mi) +60m 5:40 / km | |
| shoes: Brooks Trance 4 - 1 |
| Jogs back to start during hill interval workout, and 16:24 wm-dn afterward. |
| Cycling (mtb road) 52:40 [3]13.17 mi (3:59 / mi) +150m 2:24 / km | |
| ahr:131 max:148 shoes: Nike ACG cycling shoes |
| Rode home from Nic, Amber and Linnea's, via Ravenna and the BGT. I felt okay, but my legs got a bit tired after about 30 minutes. |
Friday May 19 |
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| Event: US Team Trials
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Thursday May 18 |
| Running - Road / Track (road) 24:10 [2]3.1 mi (7:48 / mi) +50m 4:37 / km | |
| ahr:141 shoes: Brooks Cascadia - 1 |
| Out and back run along Natural Bridges Road, from a few blocks off the main drag near the USPO to the street about 0.1 mile after Arden. I felt pretty good once I got going, after having airplane legs at first, and my right calf in particular felt a bit awkward/uncoordinated and sore.
My HR monitor strap must have gotten a little dry early in the run, because it registered an HR of 171, when it was really in the 120s. |
Saturday May 13 |
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| Event: Big Muddy Rogaine III
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