Sunday I kept to my commitment for a nice long training hike. I loaded up my pack with about 30 lbs of water in various 1-3 liter jugs plus other stuff to the tune of 45+lbs total including the pack and headed for Rancho San Antonio park & Black Mountain. Unfortunately, I ended up getting stung by a honey bee on the way there (bounced off the car side mirror and landed stinger first right on my arm). It’s still a bit swollen and itchy, but since I didn’t seem to be having a dangerous reaction I decided to tough it out and continue with going on my hike. I parked along Moody road in Los Altos hills and started walking around 12:00 pm.
I also made the mistake of watching stage 9 of the Tour in the morning, and thus paid for it with 93+ heat for the entire hike… a good portion of the trail was in shade, but it was still hot, and much worse in the exposed areas of the hike.
Black Mountain trail overview with mile markers
I completed the 10.4 mile round trip in just under 4.5 hours (2400′ elevation increase), stopping only twice for maybe 2-3 minutes to refill my camelbak from water bottles and to grab some honey stinger energy chews (the BEST!!!). My legs felt good on the way up, but I was most happy with my knees and how good they seemed on the way down. My training and workouts seem to be really helping both with my endurance and joint tolerance (not to mention overall strength).
Overall, it was a great hike… glutes and shin muscles are still a bit sore, and one blister on a toe (not to mention the bee sting), but otherwise great! Having myPolar RS800CX Multi on, made it a great exercise in monitoring my breathing and effort versus heartrate, and distance and pace. I am hoping to get another hike in the next two weeks, with some extra weight up past 50 lbs and a total of 5-6 hours of hiking.
Well, it’s been just over a week since I updated my training records, and it’s been a bit chaotic with a holiday and a two day back-to-back rest due to shin pain… I am tracking now with a Polar RS800CX Multi. I am still having some challenges with recording – having the wrong accessories turned on or off while working out, but by and large I’m getting the hang of it and it’s providing a wealth of information… now all I need is someone to help me understand the value of a lot of the data I am getting such as VLF, HF/LF, minimum R-R, etc… I haven’t included the R-R data as it would make my post rediculously long… I have included just the Friday July 3rd data below.
June 25th – Brick
June 26th – circuit
June 27th – 5K run
June 28th – 3 mile bike, 2miles on the track (cadence sensor training)
June 29th – circuit
June 30th – rest: shin pain
July 1st – rest: shin pain
July 2nd – Brick
Cycle:
average heart rate – 153
max heart rate – 167�
Duration 0:50:10 �
Sampling Rate 5 s �
Energy Expenditure 688 kcal�
Number of Heart Beats 7688 beats�
Recovery -31 beats�
Minimum Heart Rate 113 bpm�
Average Heart Rate 153 bpm�
Maximum Heart Rate 167 bpm�
Standard Deviation 12.3 bpm�
Minimum Altitude 167 ft�
Average Altitude 184 ft�
Maximum Altitude 190 ft�
Ascent 20 ft�
VAM 24 ft/h�
Run:
Duration 0:21:25 �
Sampling Rate 5 s�
Running Index 41 �
Energy Expenditure 318 kcal�
Number of Heart Beats 3440 beats�
Recovery -35 beats�
Minimum Heart Rate 128 bpm�
Average Heart Rate 160 bpm�
Maximum Heart Rate 166 bpm�
Standard Deviation 5.7 bpm �
Minimum Pace 14:17 min/mile�
Average Pace 10:00 min/mile�
Maximum Pace 9:22 min/mile�
Distance 2.1 miles �
Minimum Cadence 79 rpm�
Average Cadence 84 rpm�
Maximum Cadence 88 rpm�
July 3rd – Ladder with Circuit (regular circuit, all exercises done wearing La Sportiva Spantik’s), stairmill
Ladder: �
10 jump pullups (rest)
10 jump pullups, 10 pushups (rest)
10 jump pullups, 10 pushups, 10 – 10lb curls (rest)
10 jump pullups, 10 pushups, 10 – 10lb curls, low punches, military presses, reverse flys, high cross-punches, 10 jump squats (rest)
10 jump pullups, 10 pushups, 10 – 10lb curls, low punches, military presses, reverse flys, high cross-punches, 10 – 10 lb jump squats (rest)
10 jump pullups, 10 pushups, 10 – 10lb curls, low punches, military presses, reverse flys, high cross-punches, 10 – 10 lb jump squats, 10 straight-arm swing (raise) with 25 lb curl bar (rest)
20 minutes on stairmill, 10 at level 4, 10 at level 5
monitor data:
Duration 1:28:15 �
Sampling Rate 5 s�
Energy Expenditure 932 kcal�
Number of Heart Beats 11571 beats�
Recovery 4 beats�
Minimum Heart Rate 100 bpm�
Average Heart Rate 131 bpm�
Maximum Heart Rate 160 bpm�
Standard Deviation 14.4 bpm�
Energy Expenditure 935 kcal�
Number of Heart Beats 11569 beats�
Minimum R-R Interval 366 ms (164 bpm)�
Average R-R Interval 458 ms (131 bpm)�
Maximum R-R Interval 611 ms (98 bpm)�
RLX baseline 5 ms�
Standard Deviation 51.8 ms�
Max/min ratio 1.67 �
Weighted RR Average 463 ms�
SD1 3.3 ms�
SD2 73.2 ms�
RMSSD 4.6 ms�
pNN50 0.0 %�
Total power (0.003 – 0.400 Hz) 385.03 ms² �
VLF (0.003 – 0.040 Hz) 357.10 ms² (92.7 %)�
LF (0.040 – 0.150 Hz) 26.15 ms² (6.8 %)�
HF (0.150 – 0.400 Hz) 1.78 ms² (0.5 %)�
LF/HF ratio 1465.9 %
July 4th – rest (beach day!)
July 5th – rest
July 6th – Trainer workout
Jump squats w/ medicine ball
TRX shoulder workout (squat – straight arm lift)
straight-arm lat pulldown