Sunday Jan 27 |
 | Walking (hiking) 12:00 [1]** 0.67 mi (17:55 / mi) +100m 7:36 / km | |
| 1c slept:8.5 shoes: Brooks Adrenaline - 1 |
| Walking (higher intensity parts) while control scouting and mapping with Vladimir in the Marin Headlands for San Francisco Night & Day Challenge. It was mild, with a little intermittent rain, but the wind was fierce on the ridge tops. Our whole outing took nearly three hours and involved about 500m of climb. |
| Running - Trail / Grass (trail) 28:06  2.68 mi (10:29 / mi) +150m 5:33 / km | |
| ahr:112 max:134 2c shoes: Brooks Adrenaline - 1 |
| Running while SFND control scouting in Marin. |
| Strength / Weights (body weight exercises) 6:00 [1] | |
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| Core exercises and push-ups while waiting for BART from San Francisco to Millbrae. |
Saturday Jan 26 |
| Walking (hiking) 4:00 [1] 0.2 mi (19:58 / mi) +50m 7:00 / km | |
| shoes: Brooks Adrenaline - 1 |
| I took a rest day today, but Terry and I went for a short walk in Acalanes Ridge Open Space just before sunset. The steep uphill stints passed the training threshold. |
Friday Jan 25 |
| Running - Road / Track (road) 50:57 [2] 6.6 mi (7:43 / mi) +155m 4:28 / km | |
| ahr:140 slept:6.9 shoes: Brooks Adrenaline - 1 |
| Ran up Murchison/Frontera, down Millbrae Ave to the post office, back up the hill at threshold intensity, then down the Sawyer Camp Trail, where I did 4 x 50 fast strides. I logged the threshold running and strides separately. It was a very, very rainy day, and I was soaked at the end of the run. I felt pretty good, except for a bit of pain again in the left side of my chest, some tightness in my hamstrings, and some sharp pangs in my right arch toward the end of the run. |
| Running - Road / Track intervals (road) 1:58 [5] 0.44 mi (4:30 / mi) +10m 2:37 / km | |
| max:164 shoes: Brooks Adrenaline - 1 |
| 4 x 50 fast strides, with 1:30 jogging recovery between reps. Times were 29-30 seconds each, and the third one was significantly uphill. |
| Running - Road / Track tempo (road, some woodchips) 14:53 [3] 2.0 mi (7:25 / mi) +175m 3:38 / km | |
| ahr:162 max:166 shoes: Brooks Adrenaline - 1 |
| Harder running from the flatter Spur Trail up the hill on Murchison, then up Frontera and over the roller-coaster hills to Madera. I could feel that I started up the hill too fast, but I eased off and found a comfortably fast pace. |
| Calisthenics / Dance (calisthenics) 5:00 [1] | |
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| Jumping jacks, running in place, skipping, and slow-motion form drills to warm up for strength training. |
| Strength / Weights (body weight exercises) 21:45 [1] | |
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| Core, and some arm and leg exercises, including lunges (16 steps). No hamstring work, since they were a bit touchy today. |
Thursday Jan 24 |
| Running - Road / Track (road) 14:31 [2] 2.0 mi (7:16 / mi) +5m 4:28 / km | |
| ahr:131 max:160 slept:8.0 shoes: Brooks Adrenaline - 1 |
| Ran down to the service station to meet Terry for a run and walk back. |
| Running - Road / Track 12:30 [1] 1.1 mi (11:22 / mi) +30m 6:31 / km | |
| ahr:111 max:123 shoes: Brooks Adrenaline - 1 |
| Jogging the flatter part of the way home with Terry. |
| Walking 15:25  0.85 mi (18:07 / mi) +118m 7:52 / km | |
| ahr:98 max:106 shoes: Brooks Adrenaline - 1 |
| Walking up Murchison with Terry. |
Wednesday Jan 23 |
| Running - Road / Track (road) 12:48 [2] 1.61 mi (7:56 / mi) +5m 4:54 / km | |
| ahr:132 max:146 slept:8.5 shoes: Brooks Adrenaline - 1 |
| Ran down to Millbrae BART to meet Terry to go roller skating. |
| Roller-skating (lesson) 17:00 [1] | |
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| Roller skating lesson with Terry. Practiced lots of scissors and spiral--good strength work, especially for the hip muscles. I was tired from the weekend and somewhat less coordinated than last week. |
| Running - Road / Track (road) 16:57 [1] 1.61 mi (10:32 / mi) +25m 6:14 / km | |
| ahr:112 max:128 shoes: Brooks Adrenaline - 1 |
| Jogging around the neighborhood, mostly in small circles, which looked totally silly, so it's a good thing it was night time and dark out. This was in order to practice leaning, falling and catching myself, and it is another exercise suggested by Tom Cotner. I also did a couple form drills, including running backwards. |
| Strength / Weights (body weight exercises) 15:30  | |
| ahr:92 max:132 |
| Strength workout, including core, arms, and a few leg exercises (but not many, since I already roller skated and am tired from the weekend). I remembered to do lunges: just 10 steps. |
Tuesday Jan 22 |
| Note | |
| slept:10.0 (rest day) |
| Sleep is a guestimate; I'm pretty sure it was a good, long night's sleep, but I don't remember how many hours. |
Monday Jan 21 |
| Orienteering (score-O) 1:50:00  12.7 km (8:40 / km) +390m 7:31 / km | |
| ahr:131 max:160 47c slept:8.5 shoes: Brooks Adrenaline - 1 |
| Scavenger Score-O at Anza-Borrego Desert: punch for the first hour and pick up controls for the second. I mostly ran pretty easy, although when pick-up began, I hit the jackpot and collected 11 controls and stands to carry while I ran. My total session time was 2:13, but that includes several minutes of planning time and lots of little stops to pick up controls, etc. It felt good to run easy. |