Friday Apr 1 |
| |
| Event: Flying Pig IX (US Team Trials)
|
 | Running - Trail / Grass warm up/down 7:00 [2]0.93 mi (7:32 / mi) +5m 4:36 / km | |
| |
| Warm-up for Flying Pig / U.S. Team Trials sprint race. |
| Orienteering race 17:59 [4]*** 2.61 km (6:53 / km) +95m 5:50 / km | |
| ahr:172 max:182 spiked:10/13c shoes: VJ Panthers - 1 |
| Ran the Flying Pig Sprint at Camp Friedlander. I felt pretty good for about the first 5-8 minutes, then I sort of hit the wall. I was handling the map poorly and being lazy about the map reading, and I made three hesitation errors and a couple poor route choices, probably setting me back at least 1:30 in total. |
| Running - Trail / Grass warm up/down 9:00 [1]0.82 mi (10:58 / mi) +5m 6:41 / km | |
| |
| Warm-down after Pig sprint. |
| |
|
Sprint - Splits |
Thursday Mar 31 |
| Running - Road / Track 5:00 [3]0.77 mi (6:29 / mi) | |
| shoes: Salomon trail/AR shoes |
| Running at airport to make my flight to the Team Trials. I made the flight, and my left gastroc didn't seem to bother me. |
Wednesday Mar 30 |
| Note | |
| (injured) |
| Left gastroc muscle still hurts. |
Tuesday Mar 29 |
| Running - Road / Track 6:00 [1]0.57 mi (10:32 / mi) +15m 6:03 / km | |
| (injured) shoes: Salomon trail/AR shoes |
| Easy jog to and from the U.W. map library from where I parked the car. A muscle in my left, upper gastroc hurts when I use it vigorously. |
Monday Mar 28 |
| Running - Road / Track (road, walk-jog) 30:00 [1]2.63 mi (11:23 / mi) +83m 6:27 / km | |
| ahr:117 max:128 slept:4.5 shoes: Mizuno Wave Nirvana 1 |
| Walk jogged to the U-District and back to do some errands. I felt pretty good. |
| Running - Road / Track 43:04 [2]5.21 mi (8:15 / mi) +50m 4:59 / km | |
| ahr:136 max:150 shoes: Mizuno Wave Nirvana 1 |
| Late at night, I ran from home, through Good Shepherd, down to Gasworks/BGT, along the canal trail to Sound Mind and Body Gym, back to Fremont Ave, up Fremont Ave and past Woodland on Phinney (fairly hard--threshold interval), down to Green Lake, around the lake clockwise (doing 6x30-sec. fast stride intervals along the way), a couple minutes up Ravenna, then within a few minutes of home. The harder parts are logged separately. My legs felt passable--although I had some hamstring tightness/fatigue and a bit of pain in my right soleus. I stopped running and walked the rest of the way home when I felt a twinge in my left calf. |
| Running - Road / Track tempo 12:00 [3]1.76 mi (6:48 / mi) +97m 3:37 / km | |
| ahr:161 max:166 shoes: Mizuno Wave Nirvana 1 |
| Ran up Fremont Ave and Phinney Ave past the zoo. I went at a moderately hard intensity. |
| Running - Road / Track intervals 3:02 [5]0.67 mi (4:31 / mi) +3m 2:47 / km | |
| ahr:160 max:172 shoes: Mizuno Wave Nirvana 1 |
| 6 x 30 seconds fast strides. I hit an average stride frequency of about 108/minute. The last couple reps were tough, and I felt sluggish |
| Walking 9:00 [1]0.63 mi (14:17 / mi) +33m 7:38 / km | |
| ahr:115 (injured) shoes: Mizuno Wave Nirvana 1 |
| Walked home from about 5th and 61st, so as not to agravate my calf. My calf felt okay the rest of the time. |
Sunday Mar 27 |
| Cycling (mtb road/single-track) 1:20:00 [2]* 13.2 mi (6:03 / mi) +200m 3:36 / km | |
| ahr:140 max:161 shoes: Nike ACG cycling shoes |
| BEAST race test drive with Roger. We made several stops for map corrections, discussion, etc., and I've attempted to exclude those from the logged riding time. |
| Cycling (mtb) 10:00 [3]0.6 mi (16:39 / mi) +220m 4:50 / km | |
| ahr:162 max:168 shoes: Nike ACG cycling shoes |
| Pushed a steep uphill. |
| Orienteering (practice) 40:00 [2]** 5.5 km (7:16 / km) +10m 7:12 / km | |
| ahr:145 max:166 shoes: Salomon trail/AR shoes |
| More BEAST race course testing with Roger. I made a few stops for map corrections/vetting. Our actual time on course was 44 minutes. |
Saturday Mar 26 |
| Paddling / Rowing (kayaking) 45:00 [2]3.4 mi (13:13 / mi) +0m 8:13 / km | |
| ahr:117 slept:1.0 |
| Paddled the Challenger K-2 with Liz, on a Mergeo.com AR team outing from O.O. Denny Park. Despite the wet weather, my recent illness and barely any sleep last night, I basically enjoyed the excursion. |