Sunday Jan 21 |
 | Running - Road / Track warm up/down (road) 14:05 [2] 1.92 mi (7:19 / mi) +35m 4:19 / km | |
| ahr:140 max:155 slept:8.0 shoes: Brooks Trance 5 - 1 |
| Warm-up run before sprint orienteering at U.C. Berkeley Campus. My legs felt moderately tired, and my right hamstring hurt a little. |
| Orienteering race (sprint) 17:47 [3]*** 3 km (5:56 / km) +60m 5:23 / km | |
| ahr:156 max:170 17c shoes: Nike Zoom Waffle - Husky color |
| Sprint course at U.C. Berkeley Campus. This was my first time on the campus, and it was exciting to run in a new venue. The course was interesting and a fun challenge for my map reading and decision making. I was happy that I was able to make a satisfactory decision on each leg without ever having to come to a complete stop. I had a ~15-second time loss at one control when I came up to an unmapped uncrossable cliff, and I'll chalk that detour up to bad luck. My run was fairly good, otherwise, but I still have some work to do on my map reading efficiency before I'm able to run such a sprint at full speed. |
| Running - Road / Track warm up/down (road) 6:10 [1] 0.49 mi (12:34 / mi) +10m 7:21 / km | |
| shoes: Brooks Trance 5 - 1 |
| Light warm-down jogging after the sprint. |
Saturday Jan 20 |
| Roller-skating (inline skating) 1:13:00 [1] 11.23 mi (6:29 / mi) +0m 4:02 / km | |
| ahr:117 max:149 slept:8.7 shoes: K2 VO2max inline skates |
| Skating at the rink in Redwood City with Terry. They played good music (much of it probably the same stuff they played when I was a wee lad, but sometimes remixed), and it was fun to skate to. I reached new heights in my ability to skate backwards, turn from forwards to backwards, and balance on one skate. But I'm still (and forever will be?) a clutz in comparison to the troupe of teenagers we saw practicing a choreographed routine before Terry's class and the free skate--wow! |
| Running - Road / Track (some trail, too) 26:08 [2] 3.5 mi (7:27 / mi) +105m 4:15 / km | |
| ahr:147 max:161 shoes: Brooks Trance 5 - 1 |
| Early evening run to Sawyer Camp N. extension and back, a very similar one to the run I did on January 5. My legs felt hammered going up the hill at the start, and the rolling hills continued to feel tougher than usual throughout the run. My right hamstring is a bit sore after yesterday's biking and today's skating, but it didn't particularly bother me during the run. My left calf twinged a bit during the last 5 minutes of the run, but it didn't feel serious. It can be hard to tell when a muscle is injured, versus merely whining. |
Friday Jan 19 |
| Note | |
| rhr:45 slept:8.8 |
| |
| Cycling (mtb road) 57:35 [2] 14.29 mi (4:01 / mi) +200m 2:24 / km | |
| ahr:131 max:155 shoes: Nike ACG cycling shoes |
| Rode up the hill on Murchison to Skyline, to the Sawyer Camp Trail, the length of the trail, and back. My legs felt rusty from not biking much lately. I felt better on the way back. Someone must have lubed my bike chain while I was in the restroom at the S. end of the trail ...or maybe it was the Shot Bloks I ate. I noticed some stuffiness again near the beginning of the ride, mainly in my left ear. |
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| C • Shot bloks 16 |
Thursday Jan 18 |
| Running - Road / Track (road) 9:45 [1] 0.98 mi (9:57 / mi) +45m 5:25 / km | |
| ahr:111 max:135 rhr:50 slept:7.5 shoes: Brooks Cascadia (lime green!) |
| I planned to do a 6.4 mile run on the Sawyer Camp Trail, but a persistent irregular hear rhythm made me decide to head back home to drink some Gookinaid and eat lunch. I'll try running later in the day.
My right hamstring had a bit of pain before and during running. Maybe it's from yesterday's stretching. |
| Running - Road / Track (road) 29:12 [2] 3.9 mi (7:29 / mi) +100m 4:19 / km | |
| ahr:143 max:163 shoes: Brooks Cascadia (lime green!) |
| Ran up the hill on Murchison, then out Skyline to the North, along the paved section of the Sawyer Camp N. extension for a few minutes (to where the road passes under the trail) and back. I did 4 x 20-28 second fast strides during the run, and I've logged those separately. My arhythmia from earlier in the day was gone, and it was invigorating to run in the cool dusk.
My ears and maybe sinuses felt a little stuffed up, and there was an associated clicking sound while I ran. Also, I've had a very slight post-nasal drip. Maybe it's a mild case of the SaMa virus.... |
| Running - Road / Track intervals (road) 1:34 [4] 0.3 mi (5:13 / mi) +5m 3:05 / km | |
| max:163 shoes: Brooks Cascadia (lime green!) |
| 4 fast striding surges during my run: 23, 28, 23, 20 seconds, including a bit of uphill and downhill. |
Wednesday Jan 17 |
| Running - Road / Track (some trail, too) 50:15 [2] 6.76 mi (7:25 / mi) +175m 4:17 / km | |
| ahr:145 max:158 slept:8.5 weight:166lbs shoes: Brooks Trance 5 - 1 |
| Ran out the Sawyer Camp Trail North extension to the end and back. I took my iPod and listened to the Talk of the Nation Science Friday Ignobel Awards ceremony podcast. The earbuds periodically fell out, which was annoying. They always felt precarious, like I had to run carefully to keep them in. Maybe it will teach me to run more smoothly...or maybe I'll just get more secure headphones for running. |
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| C • earbuds 6 |
Tuesday Jan 16 |
| Note | |
| rhr:44 slept:7.5 (rest day) |
| My right lower back is still a bit sore, as it was yesterday. |
Monday Jan 15 |
| Orienteering (score O) 1:56:40 [123]*** 9.72 km (12:00 / km) +260m 10:35 / km | |
| ahr:121 max:163 15c shoes: Brooks Cascadia (lime green!) |
| Scavenger Score-O with Terry at Anza-Borrego Desert. First part was int 2, then second part was int 1, because Terry got tired of running and towing. |