Sunday Mar 18 |
 | Running - Road / Track warm up/down (some gravel) 13:30 [2] 1.84 mi (7:20 / mi) +20m 4:25 / km | |
| ahr:140 max:163 slept:6.5 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at Pt. Pinole. I think my L knee already felt somewhat uncomfortable during the warm-up. |
| Orienteering race (sprint) 14:05 [3]*** 2.9 km (4:51 / km) +20m 4:42 / km | |
| ahr:163 max:172 12c shoes: VJ Twister (US size 10.5) - 2 |
| Pt. Pinole Sprint Prologue. I had a good run, with only small bits of lost time. My knee hurt sometimes, particularly when I overstrided, for example when bounding through rough terrain. |
| Running - Road / Track warm up/down (some grass) 7:44 [2] 0.82 mi (9:26 / mi) +20m 5:27 / km | |
| ahr:132 max:147 shoes: VJ Twister (US size 10.5) - 2 |
| Easy jogging after sprint prologue. |
| Running - Road / Track warm up/down (some grass) 8:30 [2] 1.06 mi (8:01 / mi) +20m 4:42 / km | |
| ahr:136 max:155 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up jogging before sprint reverse chase stage. |
| Orienteering race (sprint) 14:06 [4]*** 2.7 km (5:13 / km) +50m 4:47 / km | |
| ahr:169 max:178 18c shoes: VJ Twister (US size 10.5) - 2 |
| Pt. Pinole Sprint Chase. I started last and ran most of the race solo, although I did glimpse the pack about a minute ahead of me at times. The run was good, except for one significant overrun (15+ sec. loss). The course was lots of fun, with plenty of controls and direction changes. |
| Running - Road / Track warm up/down 6:38 [1] 0.44 mi (15:04 / mi) | |
| shoes: Brooks Trance 5 - 1 |
| Jogging next to Terry as she walked back to the car. |
Saturday Mar 17 |
| Note | |
| slept:8.3 |
| |
| Paddling / Rowing (kayaking) 25:00 [2] 1.74 mi (14:22 / mi) +0m 8:56 / km | |
| ahr:123 max:147 |
| Paddled from Coyote Pt. to the mouth of the channel to BRL and back. It was quite windy (headwind) at the start, but the wind seemed to die down right around the time I turned around. It picked up again some for the last few minutes of my approach to the beach. Paddling felt strenuous, which makes sense, given my long lay-off. |
| Cycling (mtb road) 29:53 [2] 6.35 mi (4:41 / mi) +180m 2:41 / km | |
| ahr:131 max:157 shoes: Nike ACG cycling shoes |
| Rode up Murchison, to the Sawyer Camp Trail, down the trail to the 2-mile mark, then back home the same way. I tried to ride more with my right leg in order to avoid stressing my left knee. I don't know if this helped, but my knee hurt for a second or two just as I was starting out up the hill, then it was pain free for the rest of the ride. It felt slightly stiff and sore later on after cooling down. |
Friday Mar 16 |
| Walking (trail) 6:00 [1]* 0.35 mi (17:08 / mi) +25m 8:43 / km | |
| max:110 slept:7.0 shoes: Brooks Trance 5 - 1 |
| Higher intensity walking while mapping and course checking with Terry at Huddart. (Most of the time was spent standing or walking at a leisurely pace.) My back was tired from kayaking yesterday. My left knee hurt a little, even though I was just walking. |
| Calisthenics / Dance (DDR) 12:45 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless light mode. I passed on any steps that were too difficult or fast, so that I wouldn't strain my knee. |
Thursday Mar 15 |
| Paddling / Rowing (kayaking) 40:00 [2] 2.86 mi (13:58 / mi) +0m 8:41 / km | |
| ahr:116 max:151 slept:6.0 |
| Paddled from Coyote Pt. into Burlingame Recreational Lagoon and back (against a strong flood tide flow). It was good to paddle again, although my right shoulder hurt slightly for much of the time.
It was quite windy and wavy--a bit nerve-racking at first, until I got my sea legs back. For the first time ever, I saw a couple people kayak fishing in the fading dusk in BRL. I ran into a fisherman's line on the way out of the channel to BRL, but I was able to shed it quickly and avoid getting fouled up in it.
A couple days ago, I put big slugs of fiberglass on the holes in the bow and stern of the kayak. This was my first time working with fiberglass, and it was a pain to work with, especially on these parts of the boat that are highly curved on two axes. The end result is not pretty, but it's functional. My repairs kept the boat dry, except for the splashes and drips that made it in over the tumble home. |
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| C • I'm sure you got this dialed 7 |
Wednesday Mar 14 |
| Note | |
| slept:6.1 (rest day) |
| |
Tuesday Mar 13 |
| Cycling (mtb road) 20:06 [2] 4.27 mi (4:41 / mi) +115m 2:42 / km | |
| rhr:44 slept:8.3 shoes: Nike ACG cycling shoes |
| Bike ride up Murchison, out N. Sawyer Camp extension to the service road underpass, and back. My left knee hurt a little throughout the day and when I started riding, but it felt fine by the end of the ride.
RHR at about 10 a.m., shortly after waking. I'm such a night owl, but I like doing things during daylight hours, too, so I'll have to try harder to be in bed by midnight or at least 1 AM. |
| Calisthenics / Dance (DDR) 15:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless light mode. I was out of practice. |
| Running - Road / Track (road) 26:25 [2] 3.44 mi (7:40 / mi) +90m 4:25 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, then along Skyline to the North end of the Sawyer Camp dirt trail and back. My left knee hurt mildly for most of the run. As has often been the case, I was able to reduce the pain by consciously relaxing my stride, but this was either difficult to maintain or simply didn't produce lasting relief.
My left quadriceps are still quite sore today. |
Monday Mar 12 |
| Note | |
| slept:9.0 weight:168lbs (rest day) |
| Weight after breakfast in clothes but not shoes.
My quads are sore today, especially the left one (maybe from favoring my left knee). My knee hurts some but not much more than it did Saturday morning and not nearly as much as it did last Monday after the BOK long course. That's encouraging. |