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Training Log Archive: ebone

In the 7 days ending Jan 13, 2008:

	activity	#	time	miles		km		+m
	Running - Trail / Grass	3	3:32:05	25.06	(8:28)	40.33	(5:15)	620
	Cycling	1	37:20	5.6	(6:40)	9.01	(4:09)	150
	Orienteering	1	35:32	3.68	(9:40)	5.92	(6:00)	20	34c
	Running - Road / Track	1	33:25	3.95	(8:28)	6.36	(5:15)	75
	Strength / Weights	1	25:00
	Total	5	5:43:22	38.29		61.62		865	34c
averages - sleep:6.8

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Sunday Jan 13, 2008 #

Note
slept:7.5

I'll log some very easy running and biking I did in the afternoon and night. It was a beautiful, spring-like day in Seattle.

Running - Trail / Grass 39:00 [1] * 3.25 mi (12:00 / mi) +80m 11:09 / mi
ahr:102 max:152 shoes: Brooks Adrenaline - 1

Easy recovery jog in the Arboretum.

Cycling (mtb road) 37:20 [1] 5.6 mi (6:40 / mi) +150m 6:09 / mi
ahr:108 max:123 shoes: Nike ACG cycling shoes

Very easy ride around the neighborhood. North, East then South, down to BGT, up 100th and SP Way.

Saturday Jan 12, 2008 #

Event: Bridal Trails 50k

Running - Trail / Grass warm up/down 3:00 [1] 0.21 mi (14:00 / mi)
ahr:112 max:122 slept:6.2 shoes: VJ Twister (US size 10.5) - 2

Micro-warm-up (including some running/jumping in place) before running the first lap of the Bridle Trails 50k relay, in which I teamed up with Glenn and Alex.

Running - Trail / Grass race (trail) 31:29 5.2 mi (6:03 / mi) +125m 5:38 / mi
ahr:169 max:174 shoes: VJ Twister (US size 10.5) - 2

I ran the first lap (1/6) of the 50k. My legs didn't feel good while warming up or earlier in the day, but they felt okay after I got maybe 1/3 to 1/2 of the way into the run. I went out somewhat too fast but recovered eventually. The trails were muddy, but the mud wasn't too deep.

C • logging advice 2

Running - Trail / Grass warm up/down 26:50 2.44 mi (11:00 / mi) +25m 10:40 / mi
ahr:119 max:153 shoes: Brooks Adrenaline - 1

9+minute wm-dn after first relay leg, 7+minute wm-up for second relay leg, and 10+minute wm-dn jog at the end.

Running - Trail / Grass race (trail) 33:04 [3] 5.2 mi (6:22 / mi) +125m 5:55 / mi
ahr:169 max:175 shoes: Brooks Cascadia (gray)

My second lap of the Bridle Trails 50k relay. I wore my Cascadias instead of O shoes, because my calves felt sore and tight.

Note

I went for a pleasant evening walk in the Aboretum. The beavers were out in force--cute!

Friday Jan 11, 2008 #

Orienteering (park) 35:32 [2] *** 5.92 km (6:00 / km) +20m 5:54 / km
ahr:142 max:157 34c slept:4.0 shoes: Brooks Adrenaline - 1

I did some night orienteering practice at Magnuson, using a course I've run a few times before, plus my novice course from intro to O (Northern version), plus a few controls in the immediate vicinity of the office that I picked on the spur of the moment. I tried to run somewhat briskly, but my legs felt tired and quite limited in speed. I stretched afterward. My right calf was slightly sore after I drove home. rt

Thursday Jan 10, 2008 #

Note
slept:6.7 (rest day)

Rather than doing nothing, I meant to have a super easy training day--a few minutes of easy biking and strength training--but I got busy at the office and didn't get to it.

C • Office 5

Wednesday Jan 9, 2008 #

Running - Trail / Grass 1:15:44 [2] 8.11 mi (9:20 / mi) +250m 8:31 / mi
ahr:135 max:155 slept:6.7 shoes: Brooks Adrenaline - 1

Went for a trail run to scout a great new potential BEAST venue. There was a better trail network than I expected, with plenty of seasonal mud. I had a compass but no map, and after many turns, I had a little trouble finding my way back to the car. My legs were a little tired, with a bit of soreness still in my calves, but they mostly felt pretty good once I got warmed up. I ran 9x 34 fast strides (18-21 sec. each, logged separately), and my legs felt quick doing those. The logged pace is an estimate.

Running - Trail / Grass intervals (some road, too) 2:58 [5] 0.65 mi (4:35 / mi) +15m 4:16 / mi
max:164 shoes: Brooks Adrenaline - 1

9 x 34 fast strides, partly on the sometimes serpentine and muddy trails and partly on roads. I usually took 1 minute of jogging rest between reps, but I took a bit more rest after the first four and before the last two. The first three or four reps had significant downhill trail sections, which was slightly scary in the fading dusk. I skidded around some of the tight corners but managed not to stumble and kept a pretty even, high turnover.

Tuesday Jan 8, 2008 #

Running - Road / Track (road, some treadmill) 33:25 [2] 3.95 mi (8:28 / mi) +75m 7:59 / mi
ahr:138 max:152 slept:8.0 shoes: Brooks Adrenaline - 1

I ran to Meadowbrook and a few minutes on the treadmill before strength training. I ran to Fred Meyer afterward, then home carrying groceries.
17:00 for 2.25 miles running before weights, and 16:25 for 1.7 miles afterward. My calves and quads were still a bit sore today.

Strength / Weights 25:00
ahr:105 max:135 shoes: Brooks Adrenaline - 1

A short strength training session, including core, upper body and lower body. I just did one set of most exercises. Some weight machines (5-8x med-high weight for upper body and 12x low-to-moderate weight for legs) and some body weight exercises (15x one-legged squats, 2 sets of 20-30 abs and back, plank-type abductors and adductors, 26 slow-mo high knees, 15-20 bench jumps). Maybe some day I'll remember to do some lunges, but I didn't today.

Monday Jan 7, 2008 #

Note
slept:8.7 (rest day)

My legs are sore today: quads and calves.

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