Training Archive: eboneIn the 31 days ending 2006-10-31:
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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 Oct 31 | ||
| Running - Road / Track (road) 35:45 [2]5.26 mi (6:47 / mi) +60m 4:05 / km | |
| ahr:153 max:165 slept:7.0 shoes: Brooks Trance 5 - 1 | ||
| Brisk run to Enterprise to pick up the rental car. The cold air hurt my bronchi at first. I wish Bothell Way was more pedestrian-friendly. I ran in the bus lane and kept looking over my shoulder to see if I would need to jump into the bushes to avoid bumping elbows with a bus. My right foot still hurt a bit from tweaking my arch while walking around on a cold floor last weekend in just my socks. | ||
Thursday Oct 26 | ||
| Running - Road / Track (road, some grass) 11:00 [2]1.47 mi (7:29 / mi) +5m 4:36 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Ran around Magnuson Park with Maddy. | ||
Wednesday Oct 25 | ||
| Paddling / Rowing (kayaking) 51:38 [2]4.02 mi (12:50 / mi) +0m 7:59 / km | |
| ahr:114 max:131 | ||
| Early morning paddle a couple times around Green Lake (short laps, so I wouldn't have to maneuver as much in and out of coves or risk running into fishing lines in the dark). The second time around, I paddled moderately hard from the Aquatheater to the edge of the E Green Lake cove, and I've logged that separately.
There were some lights on the lake, and I eventually figured out (when they almost ran into me) that they were the Green Lake Crew boats. What is it about rowing that makes people do it really early in the morning, before it's even light? I guess that's a time that is almost guaranteed to avoid scheduling conflicts with other things. Sunrise was really pretty, even with the clouds in the sky. I had planned to do three laps, but I stopped after two, because the fingers on my left hand were getting pretty sore. The soreness subsided temporarily when I closed and opened my hand a few times, but it kept coming back. Besides, the boat was taking on a lot of water again, and I didn't want to sink like a Pekingese eight. | ||
| Paddling / Rowing tempo (kayaking) 8:17 [3]0.73 mi (11:20 / mi) +0m 7:03 / km | |
| ahr:141 max:155 | ||
| Harder paddling part. It felt tougher than when I first put in, maybe due to the water weight in the bottom of the boat. | ||
| Cycling (mtb single-track) 46:55 [2]5.54 mi (8:28 / mi) +185m 4:46 / km | |
| ahr:142 max:164 shoes: Nike ACG cycling shoes | ||
| Rode my usual loop at St. Edward and Big Finn Hill. I felt stronger than I did last time and rode the Finn Hill loop in 10:52, even stopping for a moment after the saddle bounced up and hit me in the coccyx when I was trying to power up a hill over some roots. | ||
| Running - Trail / Grass (trail) 46:00 [2]5.26 mi (8:44 / mi) +220m 4:49 / km | |
| ahr:145 max:163 shoes: Brooks Cascadia - 1 | ||
| Ran the trails at St. Edward, going through the challenge course area, down to Arrowhead, back to the Seminary, down to the water on the North Ridge and back up via the South Ridge, up to Juanita and 141st, on a loop through the South section of woods near Finn Hill, then back along Juanita and the park entrance road. Besides my left knee hurting, it felt good to run the trails. | ||
Tuesday Oct 24 | ||
| Note | |
| rhr:44 | ||
Monday Oct 23 | ||
| Note | |
| rhr:52 slept:9.5 | ||
| I seem to have a chronically high morning HR. Maybe I'm burned out. Oh, well. I guess the USARA Champs will be tough for me. | ||
| C • What's a normal rhr for you? 3 | ||
Sunday Oct 22 | ||
| Paddling / Rowing (kayaking) 26:47 [2]2.15 mi (12:26 / mi) +0m 7:44 / km | |
| ahr:117 max:142 | ||
| Kayaked from 68th Ave bridge out along the East shore of Lake Washington, including 3 x 1 minute intervals hard (logged separately). I had a lowish heart rate for the high effort level on the intervals. My paddling technique didn't feel very good today, but I was happy just to get the workout in. | ||
| Paddling / Rowing intervals (kayaking) 3:13 [4]0.3 mi (10:43 / mi) +0m 6:40 / km | |
| ahr:127 max:142 | ||
| 3 x ~1minute intervals, with 2 minutes rest between. | ||
Saturday Oct 21 | ||
| Running - Road / Track warm up/down (road) 9:09 [2]1.3 mi (7:01 / mi) +25m 4:08 / km | |
| ahr:141 max:156 slept:3.5 shoes: Brooks Cascadia - 1 | ||
| Warm-up for orienteering at Ft. Casey State Park. | ||
| Orienteering race 28:46 [3]*** 4.1 km (7:01 / km) +75m 6:26 / km | |
| ahr:151 max:169 spiked:8/17c shoes: VJ Twister (US size 10.5) - 2 | ||
| COC Founder's Day meet at Ft. Casey. My legs were tired, and I had a so-so run physically and technically, with several little mistakes. I ran hard when I could, which was for perhaps half of the course. Placed a close 2nd to Matej Urban. | ||
| Paddling / Rowing (kayaking) 1:12:36 [2]5.65 mi (12:50 / mi) +0m 7:59 / km | |
| ahr:121 max:143 | ||
| Kayaked North and back along the shore from Ebey's Landing. It was a gorgeous fall day; with a moderate NNW wind, causing the beginnings of whitecaps on the way upwind. True to Murphy's Law of Paddling, the wind subsided significantly for the trip downwind, but I was still able to suf a bit. | ||
| Cycling (mtb mostly trails) 46:25 [2]7.0 mi (6:37 / mi) +280m 3:40 / km | |
| ahr:131 max:158 shoes: Nike ACG cycling shoes | ||
| I rode the trails at the Kettles and Fort Ebey State Park on Whidbey Island. I rode the uphills pretty aggressively and generally tried to keep moving pretty quickly. The negative topography and complex trail network make for interesting terrain, and I thought, "someone should organize an event here". Then I realized that The Challenge Series (adventure races) has done so for a few years (but not this year). The vegetation is mostly thick, but I think the terrain would still be excellent for mountain bike orienteering and good for middle distance orienteering on foot.
I wanted to make the 6 p.m. ferry, so I intended to ride for just 25 minutes, but I couldn't find my way back to the car when the time came. My strategy of riding towards the evening sun on the way out and away from it on the way back was foiled by trails that started out the right direction but winded back and forth and up and down the hills and often completely doubled back to near their starting point. I eventually bailed out to the North and rode back to the highway along the roads outside the park. | ||
course 3 - Splits | ||
Friday Oct 20 | ||
| Running - Trail / Grass (trail) 1:04:34 [2]6.46 mi (10:00 / mi) +300m 5:26 / km | |
| ahr:136 max:158 slept:6.0 shoes: Brooks Trance 5 - 1 | ||
| Ran with Maddy in Rattlesnake Lake area. My L knee hurt some, especially in the later part of the run. Still, it was mostly a fun run, except when Maddy pulled on the slippery and moderately steep downhills. | ||
| Cycling (mtb trail / dirt road) 1:03:00 [1]7.55 mi (8:20 / mi) +70m 5:02 / km | |
| ahr:111 max:142 shoes: Nike ACG cycling shoes | ||
| Easy riding (and a little walking) while BEAST course scouting in Rattlesnake Lake area. | ||
| Cycling (mtb road) 29:15 [2]5.1 mi (5:44 / mi) +135m 3:18 / km | |
| ahr:133 max:143 shoes: Nike ACG cycling shoes | ||
| Somewhat higher intensity riding while course scouting. | ||
Thursday Oct 19 | ||
| Running - Road / Track (road, some grass) 40:20 [2]5.2 mi (7:45 / mi) +6m 4:48 / km | |
| ahr:139 max:151 shoes: Brooks Trance 5 - 1 | ||
| Ran on the BGT with Maddy. My L knee hurt some, but what else is new. | ||
| Paddling / Rowing (kayaking) 50:08 [2]4.1 mi (12:13 / mi) +0m 7:36 / km | |
| ahr:120 max:145 | ||
| Kayak up the Samm. River and Swamp Creek and back from the 68th Ave. bridge. I felt pretty strong but avoided pushing most of the time. | ||
Wednesday Oct 18 | ||
| Cycling (mtb trail / grass) 31:49 [2]3.0 mi (10:35 / mi) +8m 6:32 / km | |
| ahr:128 max:150 shoes: Nike ACG cycling shoes | ||
| Fall BEAST scouting in an unspecified location. I had a few side trips on foot, which I've logged along with the subsequent running. | ||
| Running - Trail / Grass (mostly grass) 46:50 [2]3.9 mi (12:00 / mi) +12m 7:23 / km | |
| ahr:127 max:152 shoes: Nike ACG cycling shoes | ||
| Running with my bike after both tires flatted--what luck. | ||
| Running - Road / Track warm up/down (road) 22:32 [2]2.7 mi (8:20 / mi) +40m 4:57 / km | |
| ahr:140 shoes: Brooks Trance 5 - 1 | ||
| Warmed up, ran some intervals on gravel and paved road (logged separately), and warmed down.
10:00 wm-up, 2 x 2 min. recovery jogging,and 8:32 warm-down. | ||
| Running - Road / Track intervals (road) 6:01 [4]1.1 mi (5:28 / mi) +40m 3:03 / km | |
| ahr:160 max:174 shoes: Brooks Trance 5 - 1 | ||
| 3 x 2 minutes hard, with 2 min. recovery jogging between reps. My legs felt pretty good, but I started getting tired near the top of the 20m hill on the second rep. I didn't stride out too much and rather tried to maintain a quick stride rate.
Avg. and max. heart rates: 159 164, 160 173, 161 174 | ||
| Paddling / Rowing (kayaking) 21:20 [2]1.78 mi (11:59 / mi) +0m 7:27 / km | |
| ahr:134 max:149 | ||
| A brisk paddle on the Slough, from 68th Ave bridge to the marina dock in the lake, back upriver a few minutes past the bridge, then back. I felt pretty good, although I again noticed that I have a chronic tendency to rotate my paddle shaft back toward myself, enabling me to move my stroke back, which probably leads to fatigue and inefficiency--a noisy (bubbly) stroke. I tried to work on that and noticed how good/powerful it felt to keep my shaft rotated properly and my blade insertion way out in front of me. I wondered why my average speed for this outing was slower than I expected, then I realized that the U-turns at either end of the out-and-back route add time without adding significant distance. | ||
| Note | |
| My left knee (the upper left side of the knee cap) hurt a fair amount after today's training. I'm impatient for it to get better. The longer it keeps hurting, the more I worry that I'm aggravating it by training. | ||
Tuesday Oct 17 | ||
| Note | |
| slept:9.5 (rest day) | ||
Monday Oct 16 | ||
| Note | |
| (rest day) | ||
Sunday Oct 15 | ||
| Running - Trail / Grass warm up/down (dirt / gravel road) 9:05 [2]1.0 mi (9:05 / mi) +32m 5:08 / km | |
| ahr:121 max:139 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up jog with Roger before Hyak Lake O meet. My heart rate was lower than usual for the effort level. | ||
| Orienteering race 1:03:41 [2]*** 5.7 km (11:10 / km) +300m 8:51 / km | |
| ahr:134 max:155 spiked:12/16c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 4 at the Hyak Lake meet. It was super fun--maybe my most fun O course of the year. I think this was partly because of the good, new terrain and course, partly because of the "challenging" (said Rick Breseman) weather, and partly because I was sort of tired and not expecting to enjoy it. My legs were still sore from a hard (apparently) last several days, so I ran at just a moderate, comfortable effort.
There is some really interesting and beautiful terrain out there, especially the areas of contour detail (e.g. near Frog Lake) in the stands of old growth forest. There were also some runnable marshes, which were fun and different than most of what's around here. The map is sketchy in many places, but Mike made it really quickly and without a good base map, so I was impressed. The course was mostly set in such a way that the map was adequate. The exception was the leg from 10 to 11, where the major handrail, a narrow ride, was quite hard to see in the terrain, and there was lots going on with the contours beyond what was shown on the map. I managed to not see, then stumble on, then lose, then find again the narrow ride and attacked the control carefully from a couple of big rootstocks along the ride. I found 11 okay, but others had major problems here. The weather was cool (low to mid 40s) with light rain, so I got a bit chilled during my one big (3-4 minute) mistake, but otherwise I was okay wearing just an extra long-sleeved base layer shirt under my O top. Control Time Leg Time 1. 0:02:27.2 0:02:27.2 2. 0:06:14.2 0:03:47.0 3. 0:08:13.0 0:01:58.8 4. 0:13:01.6 0:04:48.6 5. 0:16:47.3 0:03:45.7 6. 0:19:31.4 0:02:44.1 7. 0:24:53.1 0:05:21.7 8. 0:25:43.5 0:00:50.4 9. 0:27:03.2 0:01:19.7 10. 0:37:39.8 0:10:36.6 11. 0:42:32.6 0:04:52.8 12. 0:48:48.6 0:06:16.0 13. 0:50:31.8 0:01:43.2 14. 0:59:51.5 0:09:19.7 15. 1:02:27.5 0:02:36.0 16. 1:03:16.6 0:00:49.1 17. 1:03:40.9 0:00:24.3 | ||
| C • I agree that this was a really... 2 | ||
| Orienteering warm up/down (control pick-up) 11:29 [1]*** 0.8 km (14:21 / km) +20m 12:46 / km | |
| spiked:4/5c shoes: Brooks Trance 5 - 1 | ||
| Picked up five controls at Hyak Lake after the meet. | ||
| Cycling (mtb single-track) 1:18:03 [2]10.0 mi (7:48 / mi) +300m 4:26 / km | |
| ahr:128 max:154 shoes: Nike ACG cycling shoes | ||
| Biking the trails at St. Edward and Big Finn Hill Parks. Felt somewhat tired at first, but better as I went. I did fairly well technically today, riding perhaps a bit more stuff than usual, including an uphill log pile that I've never made it up before, despite the wet conditions. | ||
4 - Splits | ||
Saturday Oct 14 | ||
| Running - Trail / Grass (trail) 40:00 [2]5.0 mi (7:59 / mi) +100m 4:41 / km | |
| ahr:138 max:165 slept:1.5 shoes: Brooks Trance 5 - 1 | ||
| Setting up course markers for trail run at Soaring Eagle Park. My legs (mostly my quads) were quite tired and sore. I was out for almost an hour, but about 1/3 of the time I was stopped putting up streamers and pin flags. | ||
| Running - Trail / Grass (trail) 43:00 [2]5.38 mi (7:59 / mi) +115m 4:39 / km | |
| ahr:146 max:163 shoes: Brooks Trance 5 - 1 | ||
| More setting of course markings at Soaring Eagle Park. | ||
| Cycling (mtb dirt road) 10:28 [2]1.7 mi (6:10 / mi) +40m 3:34 / km | |
| ahr:132 max:143 shoes: Nike ACG cycling shoes | ||
| Biked out the main trail to remove some confusing course markings from the trail run course. | ||
| Paddling / Rowing (kayaking) 1:02:15 [2]5.4 mi (11:32 / mi) +0m 7:10 / km | |
| ahr:106 max:118 | ||
| Kayak in Seascape 2 with Roger on the Sammamish River (28 down, 1 minute to turn around, 33 up). There was a noticable current for part of the way. | ||
| Cycling (mtb gravel road) 53:00 [1]7.7 mi (6:53 / mi) +210m 3:57 / km | |
| ahr:108 max:134 shoes: Nike ACG cycling shoes | ||
| Bike ride on Puget Power Trail from Roger and Yumay's to Kelsey Creek horse arena and back. My legs were sore. It felt fine to ride at an easy intensity, but whenever I pushed my legs felt really fatigued. | ||
Thursday Oct 12 | ||
| Note | |
| rhr:52 slept:8.7 | ||
| Running - Trail / Grass (trail) 1:02:40 [2]4.0 mi (15:39 / mi) +900m 5:44 / km | |
| ahr:140 max:151 shoes: Brooks Trance 5 - 1 | ||
| Ran up Mt. Si (to the start of the really rocky area) with Roger and Maddy. I felt tired before we started but pretty good during the run, although my left knee hurt mildly on the way down (logged separately).
Maddy wasn't used to the hills or the duration of the run but made it up without dying too hard, anyway. The steeper uphills were hard for her. She drank a bunch of water (0.5 L?) at the top, where I gave her a few chunks of Clif Bar, and she seemed to do fine on the way down. When we got home, I gave her more kibbles than usual for dinner. | ||
| Running - Trail / Grass (trail) 38:46 [1]4.0 mi (9:40 / mi) +0m 6:01 / km | |
| ahr:118 max:137 shoes: Brooks Trance 5 - 1 | ||
| Running back down Mt. Si. I had my Mila headlamp, so the visibility was good, except that I had Maddy on the leash just in front of me, which made balance and footing a bit trickier than usual. I only stumbled once but didn't quite fall down. | ||
Wednesday Oct 11 | ||
| Paddling / Rowing (kayaking) 1:56:09 [1]8.8 mi (13:11 / mi) +0m 8:12 / km | |
| ahr:104 max:122 rhr:55 slept:8.5 weight:165lbs | ||
| Paddled from 24th to the Locks, then East to the ship canal bridge (58:30) and back. The headwind felt tough on the way back, and I was about 6.5 minutes slower than going out. My arms felt tired from the start, for some reason, and they were quite tired by the end. I didn't push hard.
The boat had half a passenger worth of water in the bottom at the end, so I finally picked up a fiberglass patch kit on the way home. | ||
| Running - Road / Track warm up/down 22:12 [2]2.8 mi (7:56 / mi) +38m 4:44 / km | |
| ahr:136 max:151 shoes: Brooks Trance 5 - 1 | ||
| 14:11 wm-up around Meadowbrook Park, and 8:01 wm-dn on the track. | ||
| Running - Road / Track (track) 23:18 [3]4.0 mi (5:49 / mi) +0m 3:37 / km | |
| ahr:163 max:168 shoes: Brooks Trance 5 - 1 | ||
| I ran 4 x 1 mile threshold runs at the Nathan Hale HS track, with about 40 seconds rest between miles (which was enough to down a gulp of water and jog to the starting point, which was different than the ending point, since I was running in lane 5). I felt pretty good, but I was on the edge of tiredness toward the end of the 2nd through 4th miles, especially the 4th one. My left knee didn't hurt much.
Times and avg/max heart rates: 5:47.5, 160/166 5:50.9, 163/166 5:49.8, 163/167 5:49.5, 164/168 | ||
| Cycling (mtb road/single-track) 30:30 [1]2.75 mi (11:04 / mi) +115m 6:06 / km | |
| ahr:117 max:140 shoes: Nike ACG cycling shoes | ||
| At night, I rode around the neighborhood and on the AV trails, which meant some walking the bike, since those trails are narrow and a bit gnarly during the day. | ||
| C • What are the AV trails? 2 | ||
Tuesday Oct 10 | ||
| Note | |
| rhr:49 slept:8.0 | ||
| Cycling (mtb road) 7:55 [1]2.56 mi (3:05 / mi) +0m 1:55 / km | |
| ahr:113 max:130 shoes: Nike ACG cycling shoes | ||
| Rode my bike to the Bothell-Kenmore Park & Ride to pick up my car. | ||
| Cycling (mtb single-track / bit of) 1:16:34 [2]7.8 mi (9:49 / mi) +430m 5:12 / km | |
| ahr:127 max:150 shoes: Nike ACG cycling shoes | ||
| Rode in the evening with Roger up NW Timber and Preson RR Grade then down the road (12.5 min. not logged, sinde it was almost no effort). A nice recovery workout. | ||
Monday Oct 9 | ||
| Running - Road / Track (gravel road) 8:26 [2]1.02 mi (8:15 / mi) +25m 4:46 / km | |
| ahr:130 max:154 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up running before O-Cross race at Mt. Nemo, including both easy jogging and some harder running. | ||
| Orienteering race (farsta) 53:01 [3]*** 7.9 km (6:43 / km) +135m 6:11 / km | |
| ahr:162 max:171 spiked:13/24c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran O-Cross (farsta) course 4 at Mt. Nemo. My legs felt pretty good--just a bit tired after the weekend's races. I had lots of little mistakes and one big one (on the final long leg, where I took a bad route choice, then ran past the control, too). The course was lots of fun, even with the mistakes. I placed 2nd to Mike Smith by 2.5 minutes after coming within maybe 30 seconds of him approaching control 3 of the final loop (of three). | ||
| Orienteering warm up/down (control pick-up) 19:00 [2]* 2.2 km (8:38 / km) +60m 7:36 / km | |
| ahr:126 max:143 spiked:9/9c shoes: VJ Twister (US size 10.5) - 2 | ||
| Picked up M/F12 course controls after O-Cross at Mt. Nemo. My legs felt stiff starting out on the warm-down but better toward the end. My right arm got tired from carrying all the control stands.
I stopped for a few minutes to check out the viewpoint atop the Escarpment. There was a pretty good view of the area, and I could see across to Rattlesnake Point (a part of the Escarpment to the North). | ||
Sunday Oct 8 | ||
| Running - Road / Track warm up/down (gravel road) 6:26 [2]0.64 mi (10:03 / mi) +3m 6:09 / km | |
| ahr:119 max:157 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up before NAOC long distance race, including slow jogging and some fast surges. | ||
| Orienteering race (long distance) 1:31:12 [3]*** 12.3 km (7:25 / km) +180m 6:55 / km | |
| ahr:161 max:175 spiked:15/22c shoes: VJ Twister (US size 10.5) - 2 | ||
| North American Orienteering Champs long distance race. My legs felt fairly good (but not great), but I had mistakes, especially controls 2 & 3, where I lost about 1.5 and 2.5 minutes. I had a few other small mistakes--none as big as those early ones. Thomas Nipen caught me two minutes and got 2.5 minutes up at #3, but I caught him back at #12 and we did a few legs together before diverging on the long leg from 18 to 19. We came together later in that leg, after I lost 1/2 minute trying to find where a trail continued where it crossed a wide river. I took a brief wrong turn on a road, where Thomas got ahead of me, but I nearly caught up by 19. We took different routes to 20 but arrived together, then I got ahead of him on the last couple controls and to the finish. | ||
Long Course 8 - Splits | ||
Saturday Oct 7 | ||
| Running - Trail / Grass (trail) 9:20 [1]* 0.93 mi (10:01 / mi) +6m 6:07 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Very easy jogging on trails at the NAOC model area. | ||
| Running - Trail / Grass warm up/down (trail) 9:30 [3]1.2 mi (7:54 / mi) +10m 4:48 / km | |
| ahr:164 max:173 slept:8.0 shoes: VJ Twister (US size 10.5) - 2 | ||
| Moderately hard wm-up run to the start of the NAOC middle distance race, with a brief stop at the car to frantically look for and eventually find under the car seat my SI card, which I realized while hurrying to the start wasn't on my finger. I arrived at the start about 1:10 before my start time. | ||
| Orienteering race (middle distance) 36:09 [3]*** 4.5 km (8:02 / km) +70m 7:27 / km | |
| ahr:164 max:175 spiked:9/17c shoes: VJ Twister (US size 10.5) - 2 | ||
| North American Orienteering Champs middle distance race. I made four significant mistakes, with most of the 4-5 minutes lost time near the beginning of the course. My legs felt fine, and the last 45% of the course went quite well. | ||
| Running - Road / Track warm up/down (gravel road) 11:20 [1]0.87 mi (13:02 / mi) +5m 7:57 / km | |
| ahr:121 max:140 shoes: VJ Twister (US size 10.5) - 2 | ||
| Very slow warm-down jogging after NAOC middle distance race. | ||
Middle Course 8 - Splits | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Orienteering 22:00 [2]*** 2.2 km (10:00 / km) +20m 9:34 / km | |
| ahr:129 max:151 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2 | ||
| Jogged part of NAOC model course at Rocky Ridge. The footing was tough and the navigation subtle. I started out really slowly and sped up to a normal jog. | ||
| Orienteering (sprint) 10:00 [2]*** 1.4 km (7:09 / km) +6m 7:00 / km | |
| ahr:126 max:140 spiked:7/7c shoes: Brooks Trance 5 - 1 | ||
| Jogged around model course with Brian May at McMaster University, in preparation for NAOC sprint race. My legs felt pretty good. | ||
| Running - Road / Track (some grass & path) 25:00 [2]2.78 mi (8:59 / mi) +15m 5:30 / km | |
| ahr:125 max:139 shoes: Brooks Trance 5 - 1 | ||
| More running around McMaster with Brian. | ||
| Note | |
| I was bitterly disappointed to miss the NAOC Sprint race. I tried to pick up Leif at the Toronto airport, not realizing that Friday Toronto traffic jams are among the worst. Leif's flight had been cancelled, anyway, but I didn't get the message in time. | ||
Thursday Oct 5 | ||
| Running - Road / Track (road) 20:00 [2]2.43 mi (8:14 / mi) +80m 4:38 / km | |
| ahr:135 max:156 slept:8.0 shoes: Brooks Trance 5 - 1 | ||
| Ran around the neighborhood with Maddy, including Horizon View Park and first AV trail, then home around the cemetary. My L knee hurt, but otherwise I felt fine after the first few minutes, starting out up the hill. | ||
Wednesday Oct 4 | ||
| Note | |
| rhr:52 slept:10.0 weight:160lbs | ||
| So, apparently rest days make my morning heart rate go up. Although an equally good case could be made that it has to do with getting more sleep. The weather today was glorious, so I went running at mid-day--a few intervals at Aldercrest. I stopped into Shoreline HEE before running home and said hi to Trudi and the gang. I had to recount the tale of my head-butt scar, of course. On the way home, I picked and ate some blackberries along the side of the road. They were really tasty, even if they are an invasive species. They invaded my taste buds with an explosion of fruity flavor. Anyway, it's remarkable that there are still blackberries to be had in October, and it's a testament to the fair summer and fall Seattle has had. | ||
| C • I had the same issue this morn... 2 | ||
| Running - Road / Track warm up/down (some trail) 23:20 [2]2.9 mi (8:02 / mi) +85m 4:35 / km | |
| ahr:143 max:161 weight:160lbs shoes: Brooks Trance 5 - 1 | ||
| Ran from home via AV trails and Aldercrest to Brugger's Bog Park. My left knee hurt some the whole time; I guess I really messed it up. I hope it's not torn cartillage. | ||
| Orienteering tempo (sprint) 1:38 [3]*** 0.33 km (4:57 / km) +5m 4:36 / km | |
| ahr:153 max:162 spiked:3/3c shoes: Brooks Trance 5 - 1 | ||
| Ran a short loop course at medium pace at Brugger's Bog. | ||
| Running - Road / Track warm up/down 10:50 [2]1.3 mi (8:20 / mi) +20m 4:57 / km | |
| ahr:152 max:162 shoes: Brooks Trance 5 - 1 | ||
| Bits of jogging in between intervals. | ||
| Running - Road / Track intervals (track (cinder)) 3:51 [4]0.75 mi (5:07 / mi) +0m 3:11 / km | |
| ahr:168 max:177 shoes: Brooks Trance 5 - 1 | ||
| Just 3 x 400m, with one lap jog recovery between reps, since NAOC is this weekend. I felt okay, but had a little cramping/pain in my chest, maybe breathing cramps. I didn't run too hard on the intervals, but I still got tired. I eased up for the second half of the last rep, because I had started at 71 pace. Splits and avg/max heart rates: 76.7 164/175, 75.8 170/177, 77.9 170/176. | ||
| Orienteering (sprint) 6:25 [2]*** 1 km (6:25 / km) +15m 5:58 / km | |
| ahr:150 max:159 spiked:8/8c shoes: Brooks Trance 5 - 1 | ||
| Ran a short course at Aldercrest. | ||
| Running - Road / Track warm up/down (road) 14:07 [2]1.66 mi (8:30 / mi) +100m 4:27 / km | |
| ahr:150 max:160 shoes: Brooks Trance 5 - 1 | ||
| Warm-down jog home from Aldercrest. My L knee still hurt. | ||
| Paddling / Rowing (kayaking) 56:35 [2]4.8 mi (11:46 / mi) +0m 7:19 / km | |
| ahr:130 | ||
| Paddled from the 68th bridge up the Sammamish River to just after the Slough Trail bridge after the old railroad bridge and back. I felt fairly good. | ||
Tuesday Oct 3 | ||
| Note | |
| rhr:48 slept:7.5 (rest day) | ||
| I was planning to train today and rest tomorrow, but I decided to do the opposite. | ||
Monday Oct 2 | ||
| Note | |
| slept:6.0 (rest day) | ||
| My calves are sore today. | ||
Sunday Oct 1 | ||
| Running - Trail / Grass warm up/down 15:01 [2]1.7 mi (8:49 / mi) +0m 5:29 / km | |
| ahr:126 max:135 shoes: Brooks Trance 5 - 1 | ||
| Warm-up jog on a grassy path at Lake Sammamish State Park with Roger and Yumay before orienteering. My left knee hurt during the warm-up. | ||
| Orienteering tempo (middle distance) 28:27 [3]*** 5 km (5:41 / km) +10m 5:38 / km | |
| ahr:158 max:173 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 4 at Lake Sammamish SP in 46:27. I ran pretty well, except for on a couple bingo controls, where I lost about 12 minutes. | ||
| Orienteering 18:00 [1]*** 1 km (18:00 / km) | |
| ahr:124 shoes: VJ Twister (US size 10.5) - 2 | ||
| Hunting for the two bingo controls and picking my way through green areas. | ||
| Cycling (mtb single-track / drt rd) 1:55:08 [2]13.6 mi (8:28 / mi) +550m 4:40 / km | |
| ahr:128 max:153 shoes: Nike ACG cycling shoes | ||
| Mountain bike ride at Pilchuck tree farm with Ryan and Jen VG, Dan M, Roger & Yumay. We made many stops and rode at an easy to moderate pace. The trails were really fun--a nice combination of fast, smooth and swoopy with some more sinuous and technical riding. | ||