Sunday Apr 20 |
 | Running - Road / Track (some trail/grass, too) 1:17:50 [2]* 9.2 mi (8:26 / mi) +240m 4:52 / km | |
| ahr:138 max:153 slept:9.6 shoes: Brooks Adrenaline - 1 |
| I felt really lethargic today, both mentally and physically, but I had planned to do a longish run and hill intervals, so I did. I ran to Hamlin Park, ran around the trails and grassy areas there, did some orienteering (logged separately, picking control locations as I went from the O map), ran around the Hamlin South Woods some more, ran to Meadowbrook to run hill intervals, then ran home afterward. My legs felt pretty good today, but any time that I stopped running, the lethargy returned, and I got cold easily.
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| Orienteering 33:15 [2]*** 4.1 km (8:07 / km) +115m 7:07 / km | |
| ahr:134 30c shoes: Brooks Adrenaline - 1 |
| Orienteering practice at Hamlin Park. |
| Running - Trail / Grass intervals (grass and pavement) 12:38 [4] 1.83 mi (6:53 / mi) +230m 3:05 / km | |
| max:174 shoes: Brooks Adrenaline - 1 |
| Hill intervals, 2 sets of 5 x 295m (105m +21m climb and 190m +2m climb; route). I took a split time at the top of the steep hill on each one. They felt tiring (especially the 5th and 8th-10th) but not overwhelmingly so, and my legs felt okay--not destroyed--on the jog home up the hill.
Times:
38.9 41.1, 35.1 41.1, 34.5 40.7, 33.9 40.7, 33.0 41.7
34.1 42.8, 33.6 39.7, 33.9 41.5, 34.3 40.9, 34.5 41.6 |
Saturday Apr 19 |
| Orienteering 38:12 [2]*** 5.9 km (6:28 / km) +80m 6:04 / km | |
| ahr:135 max:152 22c slept:7.5 shoes: Brooks Adrenaline - 1 |
| I ran the course I've been using at Magnuson Park, with an added extension up the hill at Promontory Point. More fences have gone up for the construction, requiring detours in a few places to find good crossing points. Here's the course I ran. My actual route (approximate) was along trails, going around buildings, fences, marshes, and thick vegetation.
My legs were still somewhat tired from Thursday's intervals, but other than a bit of pain in my right calf when starting out, my legs felt alright.
My logged average and max heart rates are guesses, since my watch or transmitter continues to malfunction (producing erroneously high or low readings). |
Friday Apr 18 |
| Running - Road / Track (road) 20:00 [2] 2.76 mi (7:14 / mi) +85m 4:07 / km | |
| ahr:131 max:147 slept:8.0 shoes: Brooks Adrenaline - 1 |
| I went on a little baby run from the office, out the Burke-Gilman Trail to the Princeton bridge and back. After a bit of initial stiffness, my legs felt pretty snappy and just slightly tired from yesterday, so I'm guessing they'll be more tired/sore tomorrow. Route. |
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| C • snow 2 |
Thursday Apr 17 |
| Note | |
| slept:6.8 |
| Ate a huge dinner and desert from about 6-7:30, then I did some work until I was nodding off and falling off my chair and went running at 11:45. I was still quite stuffed, and it felt like a sizable portion was in my esophagus, which made the 4 x 600m at the NH track somewhat less enjoyable. |
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| C • I went running at 8pm and I... 2 |
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| C • time 3 |
| Running - Road / Track warm up/down (road) 36:39 [2] 4.7 mi (7:48 / mi) +140m 4:26 / km | |
| ahr:136 max:153 shoes: Brooks Adrenaline - 1 |
| 22:56 for 3.2 mile warm-up to 95th & 35th and back to track, 136 avg./153 max. HR
13:43 for 1.5 mile warm-down home, 136 avg./151 max. |
| Calisthenics / Dance (form drills) 7:00 [2] 0.7 mi (10:00 / mi) | |
| shoes: Brooks Adrenaline - 1 |
| Two sets of six form drills, with bits of jogging in between. I took it easier than usual on the skipping, to avoid aggravating my achilles tendon. It twinged once or twice but seemed like it probably wouldn't get worse during intervals. |
| Running - Road / Track intervals (track) 7:35 [4] 1.49 mi (5:05 / mi) +0m 3:10 / km | |
| shoes: Brooks Adrenaline - 1 |
| 4 x 600m, with 1:30 rest between each of the first three, then a 7 minute restroom break before the last one. The first one felt okay, but I already felt somewhat tired on the second one, and the third and fourth felt like work. I was thinking of doing five, but I decided to err on the side of caution, especially given that my left achilles is only marginally okay for intervals. The track lights were off, so I couldn't see my watch to calibrate my pace. I was hoping to hit 1:52-3 and was close enough just running by feel, I suppose. I'm satisfied with this as an early interval workout.
Times and avg/max HRs: 1:55.2 150/172, 1:51.9 145/173, 1:52.9 147/173, 1:54.7 154/171
The heart rates seem plausible (a bit low, but it was after midnight, so that could be metabolic), but the averages are suspect, since my transmitter hasn't been functioning so well lately, so it may have taken longer than usual for the elevated heart rate to register. |
Wednesday Apr 16 |
| Running - Road / Track 15:00 [2] 1.88 mi (7:57 / mi) +10m 4:53 / km | |
| slept:9.3 shoes: Brooks Adrenaline - 1 |
| Bits of running while scouting for BEAST 15 Hour. I decided it wasn't so important to train today, since my left achilles is still on the mend.
Slept in the car: 3+ hours of intermittent sleep, followed by 6 of good sleep. |
Tuesday Apr 15 |
| Orienteering 45:00 [12]** 4.82 mi (9:20 / mi) +80m 5:31 / km | |
| slept:5.6 (sick) shoes: Brooks Adrenaline - 1 |
| Map run while scouting for the BEAST 15 Hour on Whidbey Island. I had several twinges in my left achilles tendon (and maybe my right, too--I don't remember), so I'm still recovering from the big session of plyometrics. I felt okay otherwise, but a little tired still, probably from my cold, the symptoms of which have almost completely subsided. |
Monday Apr 14 |
| Note | |
| slept:9.6 (sick) (rest day) |
| I'm feeling even better today than yesterday. I still have residual congestion and slight lymph node swelling, but the sneezing, slight headache and mild body achiness seem to have subsided. |
| Walking (hiking) 25:00 [1] 1.47 mi (17:00 / mi) +150m 8:01 / km | |
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| I went for a hike to Coal Creek Falls at Cougar Mtn. with the Madsons. It rained/sleeted intermittently, and some purple flowers (salmonberry?, or something like it) were just coming out. It felt good to walk, and I had no twinges in my achilles tendons or calves. It was a nice hike and a nice visit. The whole hike was a bit over an hour, I think, but much of it was sub-training intensity. |
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| C • purple flowers on bushes th... 1 |