Sunday Mar 11 |
 | Orienteering race (classic) 1:06:20 [3]*** 8.1 km (8:11 / km) +400m 6:34 / km | |
| ahr:162 max:173 spiked:13/18c slept:6.0 shoes: VJ Twister (US size 10.5) - 2 |
| Ran the Blue course at the BAOC meet at Joe Grant Park. There was a shuttle up Mt. Hamilton Road to the start, which kept the climb humane in this steep terrain.
Probably due to the lack of recent heavy training, my legs felt fairly fresh, and I was able to get up the hills pretty well (running or fast walking) for about the first 25 minutes of the course. After that, I pretty suddenly shifted to feeling tired and hot (it was sunny and in the upper 70s, with only sporadic shade). After last weekend's lesson, I took a hint from my legs and eased up for a few minutes, before gently notching the speed back up again. I finished the course by alternating moderate and easy running.
My knee hurt for perhaps the first 1/4 or 1/3 of the course, but it felt fine when I finished, before tightening up again over the following 30-60 minutes. It was nice to get in a run and some control-taking practice and to finish not feeling exhausted and with no knee pain, but it was also humbling to be aware for most of the run that I was dropping time due to lack of fitness. It felt like I was jogging most of the course instead of going for it.
The course wasn't too hard, and technically, it was a pretty clean run, although it took some effort to get focused on the map for the first couple controls. My worst mistake was a route error (1 to 1.5 minute loss), and besides that, I only had a few hesitations and some small micro-route inefficiency time losses. I ended up winning by 5 minutes over Martin Kunz. Vladimir died and ran 78+, and Mikell got bad blisters and ran 89+. |
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| C • climb? 3 |
Saturday Mar 10 |
| Running - Road / Track (road) 24:09 [2] 3.31 mi (7:17 / mi) +85m 4:12 / km | |
| ahr:141 max:153 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, to Sawyer Camp Trail, down to 0.5 mile mark, and back home. My L knee felt uncomfortable--sort of a muted pain--for most of the run, but it hurt somewhat less afterward. |
Friday Mar 9 |
| Cycling (mtb road, bit of trail) 1:09:36 [2] 17.12 mi (4:04 / mi) +302m 2:24 / km | |
| ahr:144 max:155 rhr:51 slept:8.0 shoes: Nike ACG cycling shoes |
| Rode down Skyline and a few minutes out the Crystal Spgs. Trail, then back via the Sawyer Camp Trail. I pushed harder up the hill at the N. end of the SCT, and I've logged that separately. My left knee hurt some in the earlier parts of the ride, but it felt better at the end. |
| Cycling (mtb road) 6:00 [3] 1.16 mi (5:10 / mi) +73m 2:41 / km | |
| ahr:160 max:168 shoes: Nike ACG cycling shoes |
| Harder riding up the hill on the Sawyer Camp Trail. |
Thursday Mar 8 |
| Note | |
| rhr:51 slept:5.5 weight:166lbs |
| RHR at 9:30, a few minutes after waking. Weight au natural before breakfast.
I'm learning something about my left knee injury. It seems to be aggravated by twisting stress on the knee, as is experienced when I pivot my body while standing on one leg with my foot planted. Also, while it's disappointing that it hurt after Sunday, that was after a few days in a row of running, including two days of hard and/or long forest running, involving leg motion that is less controlled than that in most of the training I do. My knee felt fine after Saturday's race, so I think I can do lots of good training without putting too much stress on it.
On a different note, I'd like to get out paddling in the Bay before I head back to Seattle. I ought to patch the holes in the boat, so I can do this. |
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| C • Back to Seattle 2 |
| Running - Road / Track (road) 20:11 [2] 2.68 mi (7:32 / mi) +70m 4:20 / km | |
| ahr:135 max:154 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, to Sawyer Camp, up trail to the maintenance yard, and back home, going down to Conejo and back to get the run over 20 minutes. After hurting at times throughout the day, my knee just hurt a bit from time to time, especially toward the beginning. I did some pretty full-strided running down some of the hills, and that didn't noticably bother my knee. |
| Strength / Weights (body weight exercises) 16:00 [2] | |
| ahr:95 max:127 shoes: Brooks Trance 5 - 1 |
| 1x 20 seated straight leg raises each leg; 2x 25 push-ups; 2x 30 crunches, 1x 30 back raises, 2x 10 one-legged calf raises each leg; 1x 20 bent leg glut. extensions each leg (on all fours); 1x 20 bent leg hip abduction each leg. The calf raises and crunches felt tough this evening. |
Wednesday Mar 7 |
| Cycling (street O) 38:00 [1]* 5.4 mi (7:01 / mi) +100m 4:08 / km | |
| 12c slept:7.2 shoes: Nike ACG cycling shoes |
| Riding while vetting the Millbrae Street Scramble course. My legs felt tired today, and it was hard to get my heart rate up. My left knee hurt from time to time but never very much, and it didn't seem to get any worse. |
| Cycling (street O) 30:00 [2] 4.5 mi (6:40 / mi) +160m 3:44 / km | |
| max:145 shoes: Nike ACG cycling shoes |
| Less easy riding during vetting. |
| Running - Road / Track (street O) 30:00 [2]* 3.5 mi (8:34 / mi) +60m 5:03 / km | |
| max:137 10c shoes: Brooks Trance 5 - 1 |
| Running around Millbrae vetting the Street Scramble course on foot. My left knee hurt some from time to time, and it may have become a bit more sensitive as the run went on. |
| Running - Road / Track (street O) 21:50 [1] 2.0 mi (10:55 / mi) +15m 6:38 / km | |
| shoes: Brooks Trance 5 - 1 |
| Easier jogging during vetting. |
Tuesday Mar 6 |
| Note | |
| rhr:52 slept:8.2 weight:169lbs |
| RHR in bed at 9 a.m., about an hour after waking. Weight in clothes but no shoes after drinking 1-2 cups water but before breakfast. |
| Calisthenics / Dance (DDR) 35:00 [1] | |
| ahr:100 max:122 shoes: Brooks Trance 5 - 1 |
| Endless light mode with Terry. |
| Cycling (mtb road) 1:03:40 [2]* 12.0 mi (5:18 / mi) +400m 2:59 / km | |
| ahr:119 max:150 spiked:7/7c shoes: Nike ACG cycling shoes |
| Millbrae Street Scramble vetting by bike. Total time out was almost two hours. |
Monday Mar 5 |
| Note | |
| slept:9.5 weight:165lbs (rest day) |
| Not surprisingly, my L knee is stiff and sore today. Sleep time counts napping on the flight back from the BOK/Team meet. Weight was before breakfast with clothes but no shoes. I think I may be slightly dehydrated and am probably still low on stored carbs (which I think take some water with them), too. |
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| C • glycogen obligated-water 21 |