Sunday Dec 10 |
 | Walking (uphill w/ 50lb pack) 43:00 [3] 2.5 mi (17:11 / mi) +480m 6:42 / km | |
| ahr:160 max:168 slept:1.0 shoes: Brooks Cascadia (lime green!) |
| Carrying about 50 pounds of water, food and equipment, I hiked up Squak Mtn. Road to the aid station of the NWTR run. It was a hard workout, even though I was just walking at a moderate pace. |
| Running - Trail / Grass (trail) 45:00 [2] 3.5 mi (12:50 / mi) +70m 7:31 / km | |
| ahr:141 shoes: Brooks Cascadia (lime green!) |
| Course marking for NWTR run at Squak Mtn. |
| Running - Trail / Grass (trail) 22:00 [2] 2.1 mi (10:29 / mi) +150m 5:20 / km | |
| ahr:146 max:165 shoes: Brooks Cascadia (lime green!) |
| More course marking at Squak Mtn. |
| Running - Trail / Grass (trail) 1:12:00 [2] 6.0 mi (11:59 / mi) +525m 5:52 / km | |
| ahr:141 max:157 shoes: Brooks Cascadia (lime green!) |
| Course marking and aid station equipment pick-up after NWTR run at Squak Mtn. My legs felt tired going up the mountain again. The 2.8 miles up to the aid station took 37.5 minutes, including the many short pauses to pick up streamers and pin flags. |
Saturday Dec 9 |
| Note | |
| slept:6.0 (rest day) |
| I meant to do an easyish workout today, but I was busy working on Street Scramble at the Market and getting ready for the Squak Mtn. NWTR event. |
Friday Dec 8 |
| Running - Road / Track (street O) 30:25 [2] 3.65 mi (8:20 / mi) +60m 4:56 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran part of the Street Scramble at the Market course. It was fun to be out in downtown and on the waterfront on a Friday night. There was a party atmosphere, very different than how downtown is during the day. |
Thursday Dec 7 |
| Cycling (mtb road) 32:44 [2] 7.55 mi (4:20 / mi) +20m 2:40 / km | |
| shoes: Nike ACG cycling shoes |
| Late evening ride on the BGT, from Log Boom Park to the 9 mile mark and back. Biking felt like a bit of a strain on my legs after the month off the bike. I had a bit of pain in my right, outer hamstring, which stuck around after I returned home. |
| |
| C • BEAST 2 |
| Running - Road / Track (road) 24:26 [2] 3.43 mi (7:08 / mi) | |
| slept:8.0 shoes: Brooks Trance 5 - 1 |
| Ran West and South on the BGT to a few minutes past the 14 mile marker and back. Running felt good. |
Wednesday Dec 6 |
| Running - Road / Track (some trail, too) 46:00 [2] 5.35 mi (8:36 / mi) +320m 4:30 / km | |
| shoes: Brooks Trance 5 - 1 |
| Run around the neighborhood: up to Horizon View, down the pipeline most of the way and back up, to AV trails, on the trails, and back home via the hilltop. My left knee hurt some, but less than yesterday. |
| Running - Road / Track (road) 31:40 [2] 4.5 mi (7:01 / mi) +85m 4:08 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran out Brier Road/Poplar Way a couple hundred meters past SW 216th St and back. My legs felt pretty good, and I ran briskly for most of the way. Starting out, one/some of the tendons behind my right knee hurt a little (in twinges when I straightened my leg all the way), but the pain subsided quickly as I got into the run. |
Tuesday Dec 5 |
| Running - Road / Track (road) 34:30 [2] 4.76 mi (7:14 / mi) +120m 4:11 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran down to BGT, then to Ballinger Way and back home. My left knee--right under the kneecap--hurt for about the first half, then the endorphins kicked in. My legs started hurting coming up the hill about 6 minutes from home. |