Saturday, I did a hard bike up the mountain. I started fast and maintained a high HR throughout although it was 15 sec slower than my previous.
Roark's Cove Rd bike climb - 22:12
Avg HR - 170
Max HR - 186
HR over 170 - 14:24
Avg speed - 6.33 mph
I also had a HR over 180 for somewhere around 4 min total, that's a long time. I think these sessions are good for overall strength and calorie burning, but I don't think they do much for my long sprint endurance, speed, and only marginally helps my V02max. Nothing like running. Probably should do sprint intervals on the bike instead.
Sunday was swimming. Did a casual swim of about 400m and then did water running 4x70 sec w/ 45 sec rest (120 strides).
Monday, first running in almost two weeks and was able to tolerate 600m of sprints, and it was brutal. Conditions were rough, heat index 90º and the plastic smell of the new track and turf was pretty nasty. Happy that the lacrosse netting was not up so I put out the cones for some 150s on turf.
Stretches, drills, bands, 2x100m
2x150m on turf w/ 30 sec rest - 22.45, 24.98
12 min rest
2x150m on turf w/ 30 sec rest - 24.40, 26.09
It was tough. I ran the first one pretty fast for my present shape at the end of #2, my HR hit a max of 189! After one minute it came down to 170. Took 3 min to come down to 135 but soon as I stood up, it went back to mid 140s. During the 12 min rest between sets it only fell to 128. I started the las set at close to 150 and hit 174 on 1st rep, 186 on second. Not much sprinting but hard in the heat and me in poor condition. These are the type of workouts that are effective, time efficient, and a place to begin ramping up from.
I've been able to bring my weight down a little, 142.5 lbs after workout. With Roya here, I eat better. Grilled chicken, salad, melon, fruit, nuts and of course.... cappuccinos.
The track is out gassing toxins. Avoid like the plague.
ReplyDeleteFrom AI “ Volatile Organic Compounds (VOCs) from running tracks are important to consider, especially in the context of environmental health and safety. Here’s a breakdown of key points regarding VOCs, their sources, and their impact:
ReplyDelete### 1. **Definition of VOCs (挥发性有机化合物)**
- VOCs are organic chemicals that have a high vapor pressure at room temperature, leading to significant evaporation into the air. They can originate from various sources, including industrial processes, household products, and synthetic materials.
### 2. **Sources of VOCs in Running Tracks**
- **Synthetic Materials**: Many running tracks are made from synthetic materials such as polyurethane or rubber, which can release VOCs during the manufacturing process and throughout their lifespan.
- **Adhesives and Sealants**: The adhesives used to bond the materials together and sealants applied for maintenance often contain VOCs.
- **Environmental Factors**: Outdoor conditions such as temperature and humidity can influence the release of VOCs, with higher temperatures often increasing evaporation rates.
### 3. **Health Impacts**
- **Short-term Exposure**: May cause irritation of the eyes, nose, and throat; headaches; dizziness; and exacerbation of asthma.
- **Long-term Exposure**: Prolonged exposure to certain VOCs can lead to more severe health issues, including liver and kidney damage, and even cancer in rare cases, depending on the specific VOC.
### 4. **Environmental Impact**
- **Air Quality**: VOCs contribute to the formation of ground-level ozone, which is a key component of smog. This can affect not only the immediate area around running tracks but also broader urban air quality.
- **Regulatory Considerations**: There are regulations in place in many regions to limit VOC emissions from various sources, including construction and maintenance of synthetic tracks.
### 5. **Mitigation Strategies**
- **Material Selection**: Using low-VOC materials for track construction and maintenance can help reduce emissions.
- **Ventilation**: Proper ventilation during the installation of tracks can minimize the concentration of VOCs in the air.
- **Monitoring**: Regular air quality assessments can help identify and quantify VOC levels around running tracks, guiding necessary interventions.
### Conclusion
Understanding the sources and implications of VOCs from running tracks is crucial for ensuring the health and safety of athletes and the surrounding community. Efforts to select safer materials and implement effective monitoring can significantly mitigate potential risks associated with VOC exposure.
If you have any follow-up questions or need further clarification on any of these points, feel free to ask!”
I miss the natural grass, it was there 12 yrs ago, 2nd oldest natural grass football stadium in the NCAA
DeleteNothing like a well maintained grass field. In a couple of weeks most of the volatiles should be outgassed. Basically when it stops stinking.
ReplyDelete