Sunday Jun 10 |
 | Running - Trail / Grass (some road, too) 1:42:00 [2]13.3 mi (7:40 / mi) +220m 4:32 / km | |
| ahr:142 max:158 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran from home, looping through Good Shepherd, to Woodland Park and on HS cross country course (22:35), around Green Lake (20:30), back and forth through Woodland, around the Zoo, along Green Lake to 65th St and home via 1st Ave. After feeling a bit tired/stiff starting out, my legs felt pretty good, and cruising at 7-7:30 pace on the flats required no special effort. I was beginning to get tired toward the end, and jogging up the long, gentle hill made my calves and vastus medialis muscles sore. I spent a few minutes stretching my calves and hamstrings after the run.
Last night was my first good night of sleep in several days. |
Saturday Jun 9 |
| Note | |
| slept:4.2 (rest day) |
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Friday Jun 8 |
| Running - Road / Track (some grass & path) 1:10:31 [2]* 9.0 mi (7:49 / mi) +170m 4:36 / km | |
| ahr:132 max:151 slept:8.0 |
| Ran a clockwise loop from the office, including visiting various small parks to the West. My legs felt pretty good. I thumbed the Seattle O-Map (such as it is) pretty much the whole way. Distance is a guess. |
Thursday Jun 7 |
| Cycling (mtb road) 1:09:00 [2]14.25 mi (4:51 / mi) +195m 2:53 / km | |
| ahr:129 max:155 slept:7.0 shoes: Nike ACG cycling shoes |
| Rode from Laurelhurst to downtown to pick up the Salmon La Sac USGS maps from Metsker Maps, then I rode to the Arboretum, stopping for a short spin around Colonnade Park to check out the progress on the bike trail construction. I went running to pick up the land-accessible canoe-O controls, then biked back to Laurelhurst. My legs felt somewhat tired. |
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| C • Metsker Maps 2 |
| Running - Trail / Grass (some pavement) 17:55 [2]0 mi ( / mi) +25m 2:23:20 / km | |
| ahr:133 max:151 shoes: Brooks Cascadia (lime green!) |
| Control retrieval at Arboretum. I had a brief bit of pain at the injury site in my left knee. It just felt like stiffness and went away quickly. |
| Paddling / Rowing (kayaking) 31:32 [2]2.45 mi (12:52 / mi) +0m 8:00 / km | |
| ahr:113 max:131 |
| Picking up canoe orienteering controls at Union Bay. Paddling felt quite hard, and I sort of hit the wall toward the end, despite a low-to-medium intensity. |
Wednesday Jun 6 |
| Orienteering (middle-ish) 43:42 [2]*** 6.2 km (7:03 / km) +85m 6:36 / km | |
| ahr:133 max:150 spiked:18/22c slept:3.5 shoes: Brooks Cascadia (lime green!) |
| I ran a course around Magnuson Park--the same course I did a couple of weeks ago, but in reverse. My legs felt okay this morning, although I had a bit of pain behind my left knee (middle-to-outside, thank goodness) starting out. I tried to let my stride roll out pretty well on the open running stretches (~7:00/mi pace or a bit faster), after I warmed up. |
| Note | |
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| I've been working too much and not logging my training enough (or indeed, actually training enough). Sleeping more would also be a good thing. |
| Cycling (mtb wide trail) 35:00 [2]* 6.4 mi (5:28 / mi) +120m 3:13 / km | |
| max:155 shoes: Nike ACG cycling shoes |
| Measuring trails at Redmond Watershed for the NW Trail Runs event in September. I've barely biked at all lately. It was fun. Unfortunately, my right foot came unclipped at one point, and my pedal collided with my right heel, which hurt like crazy (and later swelled a bit, after hurting some while I ran). |
| Running - Road / Track warm up/down (track) 9:27 [2]1.37 mi (6:53 / mi) +0m 4:17 / km | |
| ahr:141 max:156 shoes: Nike Zoom Waffle - Husky color |
| Warm-up run on the track at Redmond High School. I missed the 3k run (which was started 15 minutes early, and I showed up 9 minutes before scheduled start time) at the all-comers track meet, so I decided to run a few intervals. My legs felt good, which partly must have been the effect of the waffle racers, which weigh next to nothing. |
| Running - Road / Track intervals (track) 5:39 [4]1.12 mi (5:02 / mi) +0m 3:08 / km | |
| max:172 shoes: Nike Zoom Waffle - Husky color |
| 3 x 600 meters, with 1:45 rest between reps. My legs were pretty fried after the second rep, so this was a big enough workout for me right now. Times, max. heart rates, and one minute recovery HRs: 1:56.1 168/88, 1:51.6 171/100, 1:51.2 172/108 The recovery HRs are quite low--weird. |
| Running - Trail / Grass warm up/down (some pavement) 18:00 [2]2.1 mi (8:34 / mi) +40m 5:02 / km | |
| ahr:124 max:147 shoes: Brooks Trance 5 - 1 |
| Warm down jogging in and around Hartman Park. |
Tuesday Jun 5 |
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| Event: BEAST Race #3
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| Orienteering (course setting) 19:32 [2]*** 3.23 km (6:03 / km) +25m 5:49 / km | |
| ahr:127 max:147 spiked:5/5c shoes: Salomon trail/AR shoes |
| Setting canoe-O controls (five of the six land-accessible ones) for BEAST this evening. |
| Paddling / Rowing (control setting) 30:00 [2]** 2.56 mi (11:43 / mi) +0m 7:17 / km | |
| max:124 spiked:4/5c |
| Paddling while setting out BEAST canoe-O controls. |
Monday Jun 4 |
| Note | |
| (rest day) |
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