Sunday Mar 9 |
 | Note | |
| slept:8.7 (rest day) |
| My legs and joints are mildly but definitely sore today from my run with Murray yesterday. Also, I increasingly suspect that the mild-to-moderate pain on the medial underside of my left heel is plantar fasciitis, so I decided to take the day off. |
Saturday Mar 8 |
| Running - Trail / Grass (some road & terrain) 5:05:00  27.0 mi (11:17 / mi) +1800m 5:49 / km | |
| ahr:134 max:157 slept:7.2 shoes: Brooks Cascadia (gray) |
| After feeling so good following last weekend's run, I decided I was up for more of a challenge: I ran with Murray from Lake Sammamish State Park, up some trails from Newport Way to Cougar Mtn., bushwhacked from (maybe) Tibbet's Creek Trail to Wilderness Creek (or Peak?) Trail, ran up to Wilderness Peak, then down Wilderness Cliffs Trail to Hwy. 900, across to Squak Mtn., up to the peak, down into the neighborhoods on the Northeast side, over to Tiger Mtn., up High School and Poo Poo Point trails to around 900 feet, on a bushwhack 1100 feet up to West Tiger Railroad Grade (I think), down Section Line and High School Trails, through Issaquah on the Rainier Rail Trail, then back to the park via the connector trail.
I had a bit of a bonk just before four hours, but I recovered from it after ingesting some calories (Perpetuem mixed strong, to a syrup consistency). I fell asleep last night before eating enough dinner, and I didn't eat breakfast, either.
My legs felt surprisingly good--totally fine in fact up to the 2 hour mark--and I only had one fleeting cramp toward the end of the steep, bushwhack ascent. I felt strong and relaxed at the end and had no serious aches or pains. It's so nice to get another affirmation of my training! I'll be curious to see how I feel tomorrow.
The distance it a complete guess. We may not have gone that far, since we took the downhills really slowly. We were out for 5:15, but we made several short stops, on the order of 10 minutes worth. It was a fun adventure, the likes of which I haven't been indulging in much lately, and Murray introduced me to some trails I didn't know about before, which enhanced the fun. |
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| C • My only awareness of the We... 2 |
Friday Mar 7 |
| Running - Road / Track (map run) 38:00 [2]* 4.56 mi (8:20 / mi) +90m 4:53 / km | |
| ahr:127 max:151 7c slept:6.4 shoes: Brooks Adrenaline - 1 |
| I ran while scouting controls for Capitol Hill Street Scramble. It was a cool--but not too cool--spring evening, with sporadic volleys of drops and the crocuses peeking up all over the place. I ran by the Colonnade mountain bike skills park on the way back to the car, and one of the guys there saw my map and headlamp and asked me if I was orienteering. After being taken aback, I finally found my words and said yes. I was out for over 2.5 hours, but I spent the vast majority of it standing around devising checkpoint questions and notating the map. |
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| C • Bike Park 2 |
| Strength / Weights (Stairs) 5:00 [2] 0.23 mi (21:59 / mi) +100m 5:46 / km | |
| shoes: Brooks Adrenaline - 1 |
| I went up some stairs two or three at a time while control scouting. |
Thursday Mar 6 |
| Note | |
| slept:7.8 |
| For the 15 nights that I have data for, I've averaged 6.6 hours of sleep for the last 2.5 weeks. It would probably benefit my training to nudge this average upward an hour or so. |
Wednesday Mar 5 |
| Running - Road / Track warm up/down (road) 31:30 [2] 3.7 mi (8:30 / mi) +70m 5:00 / km | |
| ahr:140 max:151 slept:8.2 shoes: Brooks Cascadia (gray) |
| I ran to Meadowbrook for a little orienteering and steep hill repeats, followed by one of my rare trips to the weight room. I did an 8:30 warm-up (~1.4 miles -70m), some jogging between the hill reps (about 7 minutes), 3:10 jogging from the hill to the weight room, and 12:50 jogging home (~1.5 miles +70m). |
| Orienteering 13:46 [2]*** 1.84 km (7:30 / km) +40m 6:46 / km | |
| ahr:131 max:152 7c shoes: Brooks Cascadia (gray) |
| I visited some controls on my Meadowbrook training course, but in a different order to freshen it up. |
Tuesday Mar 4 |
| Running - Road / Track (mostly road) 44:27 [2] 5.9 mi (7:32 / mi) +25m 4:37 / km | |
| ahr:136 max:151 slept:1.5 shoes: Brooks Adrenaline - 1 |
| I ran around Gasworks Park, then along the BGT to the Ballard Bridge and back. My legs felt a bit flat for most of the run but good toward the end. |
Monday Mar 3 |
| Note | |
| slept:5.4 (rest day) |
| I'm barely sore at all from yesterday's run, which means I'm in pretty good shape, I suppose. |