Sunday Sep 3 |
 | Cycling (mtb dirt roads/trails) 2:33:30 [2]18.0 mi (8:31 / mi) +300m 5:02 / km | |
| ahr:147 max:162 slept:8.0 shoes: Nike ACG cycling shoes |
| On a warm day, I rode with Roger, Yumay, Aaron V, Matt Hayes, and Aaron's friend Tom Hayes, from Buck Creek, up the road toward Coral Pass, then down the Palisades Trail. Given how much biking I've been doing, the ride was a long one for me, and I was pretty wiped out by the end. On the 2500+ foot climb up the gravel road, I rode with Tom and Aaron until Aaron (who rode about 1.6 hours yesterday at Tiger Mtn.) dropped back a bit toward the end. In general, I rode the climbs pretty hard, and I've logged that riding separately. The single track down was fun but hard on my lower back and arms. On Saturday, I raised my seat a bit to get more power in my pedaling stroke, and that and my flat handlebars made the downhills somewhat trickier. At about 2 hours into the ride, my right hamstring started getting crampy, and at nearly 3 hours, I got a really bad cramp that took over half a minute to subside. Fortunately, it didn't come back, and I finished off the ride tired but otherwise okay. |
| Cycling (mtb dirt roads/trails) 52:00 [3]6.0 mi (8:39 / mi) +900m 3:40 / km | |
| ahr:164 max:169 shoes: Nike ACG cycling shoes |
| Harder riding, especially up the road to Coral Pass, but some other climbs, too. |
Saturday Sep 2 |
| Paddling / Rowing (kayaking) 21:40 [1]1.55 mi (13:58 / mi) +0m 8:41 / km | |
| ahr:91 max:109 |
| Paddled in the Skokomish River with Rosemary Norheim, who was joining Terry and I for the trip to Hood Canal. She paddled pretty well for a 7-year-old. There were lots of guys fly fishing, but most of them were upriver from us. We also saw several big salmon skeletons and the hull of a wrecked boat at the bottom of the river, which was shallow enough to ground in places and deep in others. |
| Running - Trail / Grass warm up/down 18:20 [2]2.16 mi (8:28 / mi) +21m 5:07 / km | |
| ahr:140 shoes: Brooks Cascadia - 1 |
| Warmed up 9:25 for a few hill intervals at Magnuson Park, then did 3 x 409 meters up and over the kite hill (logged separately), with 1:26 jogging between each rep, then a 6:04 warm-down afterward. |
| Running - Trail / Grass hills (gravel and grass) 4:03 [4]0.76 mi (5:20 / mi) +31m 2:56 / km | |
| ahr:157 max:172 shoes: Brooks Cascadia - 1 |
| 3 x ~409 meters up and over the kite hill, including about 10 meters of climb eastbound (1st and 3rd reps) and 11 meters westbound (2nd rep). Times: 1:20, 1:25, 1:18. |
| Cycling (mtb road) 41:02 [2]10.66 mi (3:51 / mi) +115m 2:19 / km | |
| ahr:129 max:151 shoes: Nike ACG cycling shoes |
| Rode out to the 9-mile mark on the BGT and back. To start with, my legs felt somewhat stale--fatigued and tight, but I felt better as the ride progressed. |