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Training Log Archive: ebone

In the 7 days ending Sep 10, 2006:

activity

time

miles

Cycling

3:26:38

50.05

(4:08)

80.55

(2:34)

560

Running - Road / Track

2:29:02

19.15

(7:47)

30.82

(4:50)

460

Paddling / Rowing

1:02:46

5.13

(12:14)

8.26

(7:36)

Total

6:58:26

74.33

(5:38)

119.62

(3:30)

1020

averages - sleep:7.5 weight:165lbs

3:26

0:00

» now

Saturday Sep 9, 2006 #

Event: BC Orienteering Championships 2006

Friday Sep 8, 2006 #

Running - Road / Track (road) 25:15 [2] 3.3 mi (7:39 / mi)
ahr:134 max:152 shoes: Brooks Cascadia - 1

Ran on the BGT with Maddy. My right soleus still feels a little painful, but I was mostly able to avoid aggravating it by running gently. I otherwise felt pretty good.

Paddling / Rowing (kayaking) 43:09 [2] 3.4 mi (12:41 / mi)
ahr:107 max:127

Night time paddling on the Samm. River for 13 minutes with Maddy, who eventually went swimming and chased after some ducks, then by myself on Lake Washington. I felt okay and didn't fatigue easily, although I also didn't try to paddle too hard. My technique was a bit rough to start with, as is often the case, then it got better for the last third of the outing.

Thursday Sep 7, 2006 #

Running - Road / Track (road) 19:45 [1] 2.03 mi (9:44 / mi) +55m 8:58 / mi
ahr:111 max:128 slept:6.5 weight:165lbs shoes: Brooks Cascadia - 1

Late night jog around the block clockwise, via the first AV trail. My legs felt very crusty to start out with, and the soreness/tightness in my right soleus was significant, probably partly because I've been walking on my forefoot more to protect my tender right heel, which also hurt some on the harder heel strikes. As usual, I felt better all around at the end of the run than at the beginning.

Wednesday Sep 6, 2006 #

Cycling (mtb road) 1:03:14 [2] 18.0 mi (3:31 / mi) +130m 3:26 / mi
ahr:147 shoes: Nike ACG cycling shoes

Rode, mostly via the Sammamish River Trail, from home to Andrea and Adrian's near Crossroads for singing practice.

My right vastus medialis is still a bit sore from hitting it on my bike frame yesterday, but it's much less sore than it was yesterday.

Cycling (mtb road) 1:22:00 [2] 21.05 mi (3:54 / mi) +130m 3:49 / mi
ahr:126 max:143 shoes: Nike ACG cycling shoes

Rode home from Andrea and Adrian's after singing practice, via Northup Way, West Lake Sammamish Pkwy, and the Samm. River Trail. I had a few little twinges of pain in my right soleus muscle (maybe because it's tired from yesterday), but it never became a severe or frequent pain.

Running - Road / Track (road) 1:01:35 [2] 7.82 mi (7:53 / mi) +230m 7:13 / mi
ahr:139 max:153 shoes: Brooks Cascadia - 1

Ran around the neighborhood, for 36 minutes with Maddy, then for another 25 minutes by myself. My legs felt a bit tired but mostly pretty good. Again, I felt a twinge or two in my right soleus when I started out up the hill from home.

Tuesday Sep 5, 2006 #

Cycling (mtb road/single-track) 57:24 [2] 10.2 mi (5:38 / mi) +225m 5:16 / mi
ahr:133 max:158 shoes: Nike ACG cycling shoes

Rode to St. Edward, rode around the trails at dusk, then rode home. I rode sort of hard for a few minutes up the Juanita Drive hill, and I've logged that separately.

Cycling tempo (mtb road) 4:00 [3] 0.8 mi (5:00 / mi) +75m 3:52 / mi
ahr:157 max:161 shoes: Nike ACG cycling shoes

Harder riding up the Juanita Drive hill.

Running - Road / Track warm up/down (mostly road) 31:35 [2] 4.0 mi (7:54 / mi) +175m 6:57 / mi
ahr:146 max:159 shoes: Brooks Cascadia - 1

14:54 wm-up to Aldercrest and one lap around the track before intervals, then 16:41 wm-dn (on same route) afterward. My legs felt good this evening.

Running - Road / Track intervals (track (cinder)) 4:53 [4] 1.0 mi (4:53 / mi)
ahr:152 max:186 shoes: Brooks Cascadia - 1

Ran 4 x 400m with 1 minute walking rest on the cinder track at Aldercrest. According to gmap-pedometer, the track measures about 408 meters, so I ended my laps 8 meters early. Running fast felt strenuous, and in the interest of recovering well for the B.C. Champs this weekend, I abridged the planned 2 sets of 3 x 400 and did one set of four. My legs felt sort of weak on the 3rd and 4th reps and I stumbled a bit on the uneven parts in the dark.
Times and max heart rates: 1:14.1 170, 1:12.0 186, 1:12.6 180, 1:14.4 "135" according to my watch, but that's obviously an error; maybe my transmitter strap was getting too dry. I had my watch on 15 second sampling mode, which I think may not capture well the abrupt increases in heart rate caused by short intervals. In other words, I think the 152 average for the intervals may be bogus.

Running - Road / Track tempo (track (cinder)) 5:59 [3] 1.0 mi (5:59 / mi)
ahr:164 max:169 shoes: Brooks Cascadia - 1

1 mile threshold run on the track at Aldercrest. It felt easy to run 6 minute pace after the intervals.

Monday Sep 4, 2006 #

Paddling / Rowing (kayaking) 19:37 [2] 1.73 mi (11:20 / mi)
ahr:131 max:145

Brisk evening paddle on the Sammamish River, from 68th, upriver a bit and back. I felt pretty good, although my arms are sore from yesterday, and I felt somewhat fatigued after about 8-10 minutes.

Note
slept:8.5

The muscles right under my sitz bones are quite sore today, as they already were after yesterday's bike ride. This may partly be another byproduct of rasing my seat, because my upper hamstring has to press against the seat more when it straightens more. The left side is particularly sore.

My right heel still hurts, but it doesn't feel any worse than it did a couple days ago, maybe even a bit better.

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