Sunday Jun 3 |
 | Note | |
| (rest day) |
| |
Saturday Jun 2 |
| |
| Event: San Francisco Night and Day Challenge
|
| Running - Road / Track (road) 25:03 [2] 3.43 mi (7:17 / mi) +100m 4:10 / km | |
| ahr:141 max:156 slept:9.5 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, then out the Sawyer Camp N. extension, a couple hundred meters further on the paved trail, and back home via Conejo. I had a bit of pain behind my left knee. |
| Running - Road / Track (street O) 1:58:17 [2]* 14.0 mi (8:26 / mi) +470m 4:45 / km | |
| ahr:134 max:154 15c shoes: Brooks Trance 5 - 1 |
| Ran part of the SFND course, between shifts working on results for the 3-hour and 7-hour finishes. It was a really fun run, and the time flew by. I pushed the pace a bit for the last 50 minutes or so, in order to get back in time for my shift. I don't remember how many controls I visited, but I think it was about 15. I know it was 930 points worth, which compares favorably with the 3-hour teams' results.
I blew by one control two or three times before identifying the right address number (which was in large numerals on the door--duh!)
The distance is approximate; I haven't measured yet. The logged time includes stops. |
Friday Jun 1 |
| Running - Road / Track (road) 41:23 [2] 5.7 mi (7:16 / mi) +160m 4:09 / km | |
| ahr:147 slept:5.0 shoes: Brooks Trance 5 - 1 |
| Ran from Crystal Springs road to the Sawyer Camp Trail, North along the trail, then to Terry's in Millbrae. After about16 minutes warm up, I did 3 x 1 mile threshold runs, with 1/2 mile recovery run in between, and I've logged those miles separately. It felt very comfortable to run at sub-7 minute pace, but it felt tough to run the threshold intervals at 6 minute pace--weird! I guess my legs are tired from something or swollen from sitting on the plane or out of it from not training yesterday or whatever. I had a bit more pain behind my left knee, but on the lateral side and a bit in the middle, not the primary injury site. |
| Running - Road / Track tempo (road) 17:57 [3] 3.0 mi (5:58 / mi) +20m 3:39 / km | |
| ahr:160 max:168 shoes: Brooks Trance 5 - 1 |
| 3 x 1 mile @ about threshold pace: 5:56 157/162, 6:00 159/165, 6:01 163/168. The last one had the most climb. 1/2 mile recovery jogs were 3:26 and 3:29. |
Thursday May 31 |
| Note | |
| slept:2.0 (rest day) |
| Too much work and packing to travel for SFND, so no training. |
Wednesday May 30 |
| Orienteering tempo (sprint) 9:40 [3]*** 1.8 km (5:22 / km) +20m 5:05 / km | |
| ahr:138 max:164 11c shoes: Brooks Cascadia (lime green!) |
| Course 3 at Robinswood Park at threshold intensity. |
| Orienteering tempo (sprint) 9:32 [3]*** 1.8 km (5:18 / km) +20m 5:01 / km | |
| ahr:157 max:166 12c shoes: Brooks Cascadia (lime green!) |
| After 2.4 minutes rest, course 2 at Robinswood Park at threshold intensity. |
| Orienteering warm up/down (control pick-up) 7:04 [2]*** 1.09 km (6:30 / km) +6m 6:20 / km | |
| ahr:121 max:142 4c shoes: Brooks Cascadia (lime green!) |
| Control pick-up at Robinswood Park. |
Tuesday May 29 |
| Running - Terrain (mostly grass) 1:21:53 [2] 9.4 mi (8:43 / mi) +350m 4:51 / km | |
| ahr:149 max:164 slept:5.5 shoes: Brooks Trance 5 - 1 |
| Ran out and back along the Beacon Rige powerline greenbelt. There is now a recently-built paved path, the Chief Sealth Trail, meandering a few miles along the greenbelt. I didn't use it, though, because I mostly ran in the unmowed grass (mostly shin to knee high, but some mowed and some spots up to my chin) on either side. Another recently added (manmade) feature is a bunch of usually oblong mounds along the side of the trail, and I ran up and down many of them.
My legs felt pretty good starting out, but the heat, hills and rough grass soon got the better of me, and I was pretty tired by the time I turned around.
The hot weather had me sweating profusely even before the run, while I was changing into my running clothes. It also boosted my running heart rate at least 5 beats per minute, I'm sure. My left achilles hurt a little right at the beginning of the run, but it didn't bother me the rest of the way.
I'm suspicious of the climb figure reported on my watch, because it was on 15-second sampling, and I bet it missed or filtered out a lot of the small (5-15 foot) ups and downs. I inflated it a bit, but the climb may have been more. Here's my approximate route. The actual route was more convoluted (~10% longer?), because of my zig-zagging back and forth across the greenbelt. Mount Rainier was clearly visible right in front of me on my way southbound, and there were some pretty spring flowers: purple and white clover and yellow buttercups--go Bulldogs! Go Huskies! (My HS and college alma maters, Garfield (colors purple and white) and U of Washington (colors purple and gold).) |
| |
| C • Jelly Beans 1 |
| Walking 30:00 [1] 0 mi ( / mi) +120m 50:00 / km | |
| shoes: Brooks Trance 5 - 1 |
| More intense stints of walking while BEAST course scouting. |
Monday May 28 |
| Note | |
| (rest day) |
| Did several hours of mapping and course checking at Marymoor Park in the evening, which was tiring for my legs. |