Sunday Mar 2 |
 | Orienteering 16:15 [1]*** 2.03 km (8:00 / km) +40m 7:17 / km | |
| ahr:100 max:127 15c slept:10.4 shoes: Brooks Adrenaline - 1 |
| I jogged through a score O course around the Discovery Park Visitor Center, then went on to run for over two hours around the park. |
| Running - Trail / Grass (trail) 2:11:05 [23] 16.0 mi (8:10 / mi) +550m 4:36 / km | |
| ahr:142 max:162 shoes: Brooks Adrenaline - 1 |
| I ran one big loop of Discovery Park--the loop trail to the North Bluff trail/stairs, along the shoreline, then up the South Bluff trail--in the normal direction (counter-clockwise) then two loops in the reverse direction. I went around the Visitor Center area on the first loop and around the lighthouse on the second loop. I finished off the run by running the 2.8-mile loop trail in the normal direction (in 21:43, 7:45 pace). The total distance is a guesstimate, but it's probably within a few tenths of a mile. I opted for three big loops instead of more smaller loops in order to get the big hill run in on each lap, and I decided to push up to around threshold intensity on the steeper parts of the uphills, so that I wouldn't fall into walking. I spent 90 minutes at a heart rate of 140 or greater on this run, so it was a good upper-aerobic workout. I think I can feel my mitochondria growing and dividing. |
Thursday Feb 28 |
| Cycling (mtb road) 18:15 [12] 4.32 mi (4:14 / mi) +65m 2:30 / km | |
| ahr:128 max:141 slept:4.0 shoes: Nike ACG cycling shoes |
| I rode from Mountlake Terrace to Jim's house for the COC board meeting. My legs felt so-so. |
| |
| C • Training sessions 2 |
| Cycling (mtb road) 19:20 [12] 4.32 mi (4:28 / mi) +55m 2:41 / km | |
| ahr:118 max:136 shoes: Nike ACG cycling shoes |
| Rode from Jim's back to my car. My legs felt tired. |
| Running - Road / Track (road) 12:15 [1] 1.29 mi (9:29 / mi) +30m 5:30 / km | |
| ahr:112 max:123 shoes: Brooks Adrenaline - 1 |
| Jog around the neighborhood to warm-up for stretching. |
Tuesday Feb 26 |
| Cycling (mtb mostly trails) 30:13 [12] 5.0 mi (6:02 / mi) +90m 3:33 / km | |
| ahr:133 max:155 slept:8.0 shoes: Nike ACG cycling shoes |
| I rode the Northwest Trail Runs course (and from and to the car) at Des Moines Creek Park to make sure that the trails were open and in good enough shape. Indeed, they were in surprisingly good shape.
I decided to take it easy today and skip running, since the muscles behind my left knee were bothering me. I probably strained them carrying my luggage. It's just as well to give myself another day to recover from the hard weekend before diving into the week's training. |
Monday Feb 25 |
| Note | |
| slept:6.5 (rest day) |
| Traveling from Tucson back to Seattle. |
| Walking (with luggage) 18:00 [12] 0.9 mi (20:00 / mi) +15m 11:49 / km | |
| shoes: Brooks Adrenaline - 1 |
| Stints of walking while carrying my ~70 pounds of luggage to and from buses. |