Training Log Archive: ebone

Paddled from Coyote Point, pretty much straight out into the Bay and back, so that I could try surfing the waves on the way in. Though there were moderate waves, it wasn't very windy. The waves were moving too fast for my boat, and it was tough paddling trying to keep up, but I succeeded in riding a couple, and what a ride it was! A good fartlek workout, and I've logged the hard wave-racing paddling separately.

Harder paddling stints to go fast enough to ride waves.

Rode from Coyote Point, several hundred meters beyond the San Mateo Bridge and back. My heart rate was mostly pretty low, and my legs were tired, especially riding into the headwind on the way South. I put in a few minutes of harder riding on the way back. My rear shifting is still messed up, so I guess I'll have to clean, lube, and re-install my cable.

Ran to the Sawyer Camp, out the North extension (dirt trail) to Larkspur, and back home via the around route by the apartments. I felt okay, but tired in the legs.

Ran the Pacific Coast Trail Runs 30k (29.9k measured distance; my watch said 4240 ft climb, although PCTR said 4160) in a total time (including aid station stops and tying shoes) of 2:43:19. It was a really satisfying long run. Rather than racing, I tried to keep my heart rate between 145 and 155. The lower bound was not much problem, but I noticed many transgressions of the upper bound. My HR almost never went above 158, and when it did go that high, it was usually on a downhill that I was taking too fast.

My legs felt quite good for the first (49-minute) loop, and they felt fairly good up until nearly two hours, after which it felt like the muscles--especially the upper quadriceps and hip flexors--were moderately fatigued. The final hill climb (just about 400 feet) felt pretty good again, although one section was so steep that I was almost reduced to a walk. I was pleased that my walking time totalled under a minute for the whole run.

My left knee hurt significantly for about the first 15 minutes, after which the pain faded to a very low but noticeable level. At about 1:15 into the run, I noted that there was no pain or discomfort, whatsoever. At about the 2:15 mark, the very low level pain returned, but the knee didn't hurt much after the run.

Splits: ~48:45 (9.3k 1st loop--punched watch a bit late; watch split was 49:10), 152ahr/165max; 1:44 aid station stop + re-tying shoelaces (which had been loose, like slippers), 129ahr/152max; 38:43 for 5.5k to turn-around/highest point, 151ahr/160max; 24:01 for 5.8k down hill to aid/start/finish, 151ahr/160max; 35:51 for 6.6k Hazelnut and Weller Ranch trails, 150ahr/158max; 14:17 for 2.7k Valleyview and Connector trails back to finish, 154ahr/158max.

Ran around the neighborhood with Terry, mostly towing her. My left knee hurt a bit going up Conejo at the beginning, but it felt fine soon after and for the rest of the run. We did a loop to the NW, trying to take the Sawyer Camp North extension from Larkspur (but finding it closed) before proceeding down Larkspur, a bit further NW, then SE via the Spur Trail and back up Murchison. I did a few surges (not while towing), and I've logged them separately.

During my run with Terry, I did 4 x 30+/-10 sec. accelerations up to very fast striding, nearly sprinting. It felt pretty good to turn my legs over quickly, and I moved pretty quickly when I wasn't going up a hill or over tall grass. I felt a bit of stress in my right hamstring, but no acute pain.

Evening paddle from Coyote Point beach toward the landfill hill across the baylet from the marina South of the Park, and back, after a sort of upwind dogleg toward SFO in order to have a better beach approach, with respect to the wave direction. I felt okay this evening, but I didn't push too hard. The moderate waves made it a bit difficult to pay close attention to my paddling form, but I had some times when I felt things were clicking. On the return trip, I was heading upwind and had the ultimate white noise experience, with the breeze in my ears, the waves lapping by, the paddle blades entering and exiting the water, and the sounds of approaching jets overhead. It was pretty dark when I finished

Ran around Millbrae and San Bruno, including a substantial amount of time (30-40 minutes) on the trails at Junipero Serra Park, which would be a good venue for sprint orienteering. I followed my location on a street map as I ran. My run extended over 3 hours, during which I took many stops to explore. I felt pretty good for about the first hour, but was hungry even before that and then felt a bit tired in the legs after. I did 4 x 30 second accelerations during my run, which I've logged separately.

Did 4 x 30 second accelerations during my run, each time ramping up to a very fast leg turnover (maybe 100-110 double strides per minute). I started the workout about 1:10-1:15 into the run and took 2.5 minutes or more of jogging recovery between each repetition.

Rode South on Skyline Blvd. to the Crystal Springs Reservoir Spillway crossing and back. My legs felt fairly tired, and my heart rate mostly stayed low, despite my reasonable effort. My rear sprocket shifting was very stiff and difficult, and the rear-most stretch of the shifter cable seemed to be sticking in the housing. I pushed myself harder on the longest uphill on the return trip, and I've logged that separately. My left knee didn't bother me during the ride.

Medium-hard uphill ride from South end of Sawyer Camp Trail, North to the I-280 exit. I was surprised that my heart rate barely climbed above 150. Given my effort, I would have expected 160+.

Anza-Borrego Scavenger Score-O, towing Terry with a WeGo Team Link. After two days of racing already, we took it mostly pretty easy, and my legs felt pretty good, and my knee didn't hurt, at least not enough to have made an impression. We ended up fourth in the score-O points, although I think we pretty easily could have come second if we'd had a bit smarter route/strategy.