Training Log Archive: BorisGrIn the 31 days ending Jul 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||
Sunday Jul 31, 2011 #
Running 15:00 [2]
shoes: VJ Supra
Warmup
Orienteering 1:18:08 [4] 7.5 km (10:25 / km) +420m 8:08 / km
shoes: VJ Supra
Swiss O week - day 1
We started with a few controls in a super detailed area, with the map blown up to 1:5000. That was really fun. Then the fun stopped and the brutal climbing began. Very steep and hot. I didnt make big mistakes except for a minute on 6 and 3 minutes on a bad route choice to 15. A couple of 15-30 second mistakes in the beginning, but otherwise just slow.
Ended up 21st in HAL, 11 minutes behind first. Ok run, but too weak on the hills.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
We started with a few controls in a super detailed area, with the map blown up to 1:5000. That was really fun. Then the fun stopped and the brutal climbing began. Very steep and hot. I didnt make big mistakes except for a minute on 6 and 3 minutes on a bad route choice to 15. A couple of 15-30 second mistakes in the beginning, but otherwise just slow.
Ended up 21st in HAL, 11 minutes behind first. Ok run, but too weak on the hills.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Saturday Jul 30, 2011 #
Event: Swiss O Week
Running 10:00 [2] 1.67 mi (6:00 / mi)
shoes: Fall 2009 VJ Falcons
Warmup
Orienteering race 27:54 [5] 3.7 km (7:32 / km)
shoes: Fall 2009 VJ Falcons
Swiss O week. Prologue.
Since I wasnt running elite, I ran the prologue afterwards , with everyobe else who wanted to pay for an extra race. We were started in waves, about 50 people each. It was mostly veterans and kids, so I ended up by myself after one fast Swedish guy ran away. Great terrain - super technical, but still of sprint character, with 1:5000 scale and 32 controls over 3.7km. Had a good run and was third of all the non-elites who ran this as a race, but would have been far back in actual elite.
Results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1206/2000
Since I wasnt running elite, I ran the prologue afterwards , with everyobe else who wanted to pay for an extra race. We were started in waves, about 50 people each. It was mostly veterans and kids, so I ended up by myself after one fast Swedish guy ran away. Great terrain - super technical, but still of sprint character, with 1:5000 scale and 32 controls over 3.7km. Had a good run and was third of all the non-elites who ran this as a race, but would have been far back in actual elite.
Results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1206/2000
Friday Jul 29, 2011 #
Orienteering 55:00 [1]
Hanging and collecting controls
7 AM
Orienteering 12:07 [5] 2.87 km (4:14 / km) +28m 4:02 / km
shoes: Red Asics 2011
Sprint 1 in Solothurn. First hanged some controls, then ran. Sam started first, then me, then Ross. I orienteered poorly - really felt unfocused and rusty. Lots of mistakes.
10 AM
Orienteering 16:50 [5] 3.85 km (4:23 / km) +44m 4:08 / km
shoes: Red Asics 2011
Sprint 2 in Aarau. Ran better this time for the most part, but still made mistakes on 2 and 3. having serious trouble reading the map on the photocopy, even when standing still. Really good training, nice to get into orienteering mode and mood again.
1174/2000
1174/2000
Thursday Jul 28, 2011 #
3 AM
Running 1:05:28 [2] 7.24 mi (9:03 / mi) +101m 8:40 / mi
shoes: Red Asics 2011
An early morning very jet-lagged run on Nåsten from KG. Legs felt extremely heavy, resulting in two faceplants along the way, but only my ego was bruised. Please to get the run in during my 12-hour visit to Sweden.
Tuesday Jul 26, 2011 #
Running 44:16 4.5 mi (9:50 / mi)
shoes: Red Asics 2011
Easy run around Lake Wintergreen with Becky and Rob after walking, feeding, and pooping the TigerDogs. They were cute. I would much like to have my own TigerDogs some day.
At the end of the run we did two tempo intervals. I chased Becky on the second one, but could not catch her, for she was speedy.
At the end of the run we did two tempo intervals. I chased Becky on the second one, but could not catch her, for she was speedy.
Monday Jul 25, 2011 #
Running 1:10:34 [2] 7.2 mi (9:48 / mi)
shoes: Red Asics 2011
Ran with Becky at Maltby Lakes after getting off the redeye from Portland. Felt ok when running and enjoyed the company and the relatively cool temperature. We saved the lives of two kids who managed to get themselves lost while out for a walk. The run was followed by excellent burgers at Becky and Rob's. The devilcats won this round by making me cry.
Sunday Jul 24, 2011 #
Hiking 1:00:00 [1]
A day hike with Amy in Portland's Forest Park. Very cool wilderness right in the city, complete with a great view of Mt.Hood and a visit to a raptor rescure center, where we saw a beautiful raven and an evil-looking horned owl.
Saturday Jul 23, 2011 #
Event: Swedish O-Ringen
Running 45:00 [1] 4.5 mi (10:00 / mi)
shoes: Red Asics 2011
Easy recovery run with Amy in Portland, mostly on streets and paved paths.
Friday Jul 22, 2011 #
Event: OO.cup/2011
Thursday Jul 21, 2011 #
12 PM
Hiking 11:01:23 [1] 7.46 mi (1:28:39 / mi) +2847m 40:34 / mi
Climbing Mount Rainier with Kat and two people we found over the Cascade climbers mailing list, Lindsey and Jared.
On day 1 we walked up from the Paradise visitor center to Camp Muir. It was overcast and raining lightly the entire time. The weather forecasts from the top did not seem very promising, and we were pretty skeptical about our chances of summiting. Snow cover started from the very beginning at 5000 feet. It took us 4.5 hours to hike up to Muir (10200 ft). It's pretty much straight up a snow field for the last couple of hours. I was happy that the visibility was bad - otherwise it would have been somewhat demoralizing to keep seeing the camp from below for hours. On the way up to Muir, I was in the front most of the time, kicking steps in the snow. Jared and Kat kept up just fine, and Lindsey would fall back a bit, but never far, and so I thought that the pace was pretty good. At about 9000 ft we broke through the clouds, and it was gorgeous and sunny up above. We set up our tents at Muir and boiled a bunch of snow for our awesome freeze-dried meals. We tried going to sleep around 7pm, but immediately a large group of military-looking climbers showed up and started talking loudly to each other and shouting. This went on until about 10pm, when I finally fell asleep.
Alarm went off at 12:40am, and I slowly got ready. Clothes: underwear, trimtex tights, gore-tex pants, gaiters, polypro top, soft shell layer, rain jacket, sock liners, heavy wool socks, red ski hat, medium gloves, helmet, plastic boots. At one point I would switch to heavier gloves, but otherwise I stayed in this outfit the entire way up.
Equipment: crampons on boots, ice axe in one hand, trekking pole in other, my new dinotte headlamp on my head, snow picket attached to my pack, foot and waist prusiks attached to the rope, plus six carabiners, four lockers and two non-lockers.
Food: two liters of water, four gus, four packs of sports beans, four clif shot blocks, three protein bars, twelve normal granola bars, small bag of plantain chips. Almost all of this would get eaten by the time I got back down to Muir, so in the future this is the minimum amount I need.
We had prepared the rope before going to bed, and roped in about 30ft apart once we got up. It was decided that I would be first, which was a surprise to me. Normally, the strongest/most experienced climber goes first in a rope team, and I was expecting myself to be the weakest and least experienced in the group. Kat was behind me, then Jared, and Lindsey at the end.
We set off at 1:20am, and I tried setting a steady pace, walking slowly enough that I never felt out of breath. There were lots of other rope teams out there, nearly a continuous stream of headlamps and rope. Almost all the other teams were guided groups, with a guide in front and two or three clients in a line behind him (I say him because I only saw male guides on the mountain.) I would say there were about a dozen other teams just in our immediate vicinity. I took our first break pretty early on to assess how everyone was doing and what they thought about my pacing. As other teams walked by, I noticed that all of them were much closer together on their rope than we were. I suggested that we re-rope and shorten the gaps between us for ease of travel through steep, rocky areas, but no one else wanted to do it.
The next stretch of the climb went ok, and we had a pretty good pace going until the steepest part of the route, the Disappointment Cleaver. This has a short, exposed rocky section with fixed ropes and then a very steep stretch that goes from about 11400ft to 12400. Here we struggled a lot because of the long gaps between us, and wasted lots of unneeded effort and energy. The rope kept getting tangled in the rock or chunks of ice, and we had to stop and pull it loose over and over. The more experienced teams that were stuck behind us were clearly unhappy, and I was getting stressed each time a team would force their way past us and the guide would make some comment to me. This section is very steep the whole way up, so even taking breaks was a bit stressful, as you have to dig your feet hard into the snow to avoid sliding down the slope, and constantly watch all your equipment so it doesn't run off into a crevasse. During one of the breaks, I saw a woman from a guided group lose her axe (once you let it go, it's gone). She turned to her guide with an embarrassed smile and said "oops, sorry!" I also saw a water bottle flying past, as well as a glove and assorted granola bars over the course of the climb.
When we took a break at the top of the cleaver, it was starting to dawn over the eastern skies, and we could see the silhouette of Little Tahoma peak appearing just below us. At this point it was clear that we had a problem. Kat and I were freezing (the 40mph winds did not help) and felt like we were moving too slowly. Jared was doing ok, but did not want to speed up, and Lindsey wanted to slow down. This was a new situation for me, as on Cotopaxi we had the guide set a pace that worked fine for both me and Kat. Since I was in the front of the rope team, it was up to me to set the pace, so I said that I would slow down a bit but try to keep the progress steady so that we could stay warm.
From here on it seemed like we were crawling, but I obviously needed to set a pace that worked for everyone. I would take two shuffle steps, then stop, count to three, then continue. Over and over and over. At around 12800 Jared said he was feeling really weak, and Lindsey said she was getting a headache. I slowed us down some more and kept trying to encourage them and also taking more breaks. It was demoralizing to my and Kat's competitive selves to see every other team on the mountain pass us, but I kept trying to remind myself that this wasn't a race. I think getting a nice rhythm towards the end helped, as we were making slow, but steady progress.
Just after 8am we reached the crater, where gusts of wind were blowing in the 50's. We put down our stuff, unroped, and celebrated a bit. I realized that Jared had barely been eating anything, so I got him to force down some GUs and water (I had to keep breaking the ice off the mouth of my Nalgene with the adze of my axe), and he seemed to get re-energized a bit. I stopped my GPS watch in the crater because it was running out of batteries, but from here it was another half-hour walk up to the true summit, where the winds made it very difficult to stand up. Still, it was gorgeous. The crater is very nicely shaped, the occasional plumes of smoke from the fumaroles let you warm up a bit in a few places, and the views of the pacific northwest "skyline" were stunning. Through the steady layer of clouds, you can see the solitary volcanoes breaking through in their own distinctive ways: Mt.Adams, the biggest and closest, with a bulk that rivals Rainier's, the unmistakeable Mt.Hood, coming to what looks like a sharp point at the top, and the ominously broken cone of St.Helen's to the south.
We spent about an hour on top, taking pictures, feeding, and preparing for the way down. This time I insisted that we re-rope, and we cut the gaps between us down to 10-15 feet. This made the descent much smoother, and the beautiful sunny weather lower down made it pleasant to sit down and relax during the rest stops. In daylight we could now see the massive crevasses that we walked past obliviously during the night, and I was glad that we had climbed up at night. We managed to get down to Muir without much incident in about four hours.
After breaking camp we headed back down to Paradise. Everyone was tired, and the solution to this was to make me carry as much stuff as possible, which also made me tired. That's what I get for having an enormously large backpack. I had felt totally fine on the way up and down - not really feeling the altitude, and never feeling like I was working particularly hard - but on this last leg of the trip, I really struggled. A heavy and poorly-packed backpack made me stagger in the soft snow, and it felt like it took forever to get back to Paradise.
Overall, we were on our feet for about 15 hours on summit day after 4.5 hours the day before, and we went about 9000 feet up and then back down. As always, I was extremely impressed with Kat's strength and perseverance. I love having a wife who is tough as nails. The mountain was beautiful, and I am really glad that we managed to climb it, even if it didn't go exactly as planned. This was a really good experience for me in managing a rope team, and I think I learned a lot about trying to come up with something that works for everyone involved and getting them up and down the mountain safely. There are also some mistakes that we made, and that I will try to avoid in the future. A big thanks to Jared and Lindsey for being willing to climb with us despite our limited experience and for being tough enough to make it up and down Rainier!
I'll put up some pictures shortly, but Kat has most of them on her camera, and she is still up in the mountains, taking another mountaineering course.
On day 1 we walked up from the Paradise visitor center to Camp Muir. It was overcast and raining lightly the entire time. The weather forecasts from the top did not seem very promising, and we were pretty skeptical about our chances of summiting. Snow cover started from the very beginning at 5000 feet. It took us 4.5 hours to hike up to Muir (10200 ft). It's pretty much straight up a snow field for the last couple of hours. I was happy that the visibility was bad - otherwise it would have been somewhat demoralizing to keep seeing the camp from below for hours. On the way up to Muir, I was in the front most of the time, kicking steps in the snow. Jared and Kat kept up just fine, and Lindsey would fall back a bit, but never far, and so I thought that the pace was pretty good. At about 9000 ft we broke through the clouds, and it was gorgeous and sunny up above. We set up our tents at Muir and boiled a bunch of snow for our awesome freeze-dried meals. We tried going to sleep around 7pm, but immediately a large group of military-looking climbers showed up and started talking loudly to each other and shouting. This went on until about 10pm, when I finally fell asleep.
Alarm went off at 12:40am, and I slowly got ready. Clothes: underwear, trimtex tights, gore-tex pants, gaiters, polypro top, soft shell layer, rain jacket, sock liners, heavy wool socks, red ski hat, medium gloves, helmet, plastic boots. At one point I would switch to heavier gloves, but otherwise I stayed in this outfit the entire way up.
Equipment: crampons on boots, ice axe in one hand, trekking pole in other, my new dinotte headlamp on my head, snow picket attached to my pack, foot and waist prusiks attached to the rope, plus six carabiners, four lockers and two non-lockers.
Food: two liters of water, four gus, four packs of sports beans, four clif shot blocks, three protein bars, twelve normal granola bars, small bag of plantain chips. Almost all of this would get eaten by the time I got back down to Muir, so in the future this is the minimum amount I need.
We had prepared the rope before going to bed, and roped in about 30ft apart once we got up. It was decided that I would be first, which was a surprise to me. Normally, the strongest/most experienced climber goes first in a rope team, and I was expecting myself to be the weakest and least experienced in the group. Kat was behind me, then Jared, and Lindsey at the end.
We set off at 1:20am, and I tried setting a steady pace, walking slowly enough that I never felt out of breath. There were lots of other rope teams out there, nearly a continuous stream of headlamps and rope. Almost all the other teams were guided groups, with a guide in front and two or three clients in a line behind him (I say him because I only saw male guides on the mountain.) I would say there were about a dozen other teams just in our immediate vicinity. I took our first break pretty early on to assess how everyone was doing and what they thought about my pacing. As other teams walked by, I noticed that all of them were much closer together on their rope than we were. I suggested that we re-rope and shorten the gaps between us for ease of travel through steep, rocky areas, but no one else wanted to do it.
The next stretch of the climb went ok, and we had a pretty good pace going until the steepest part of the route, the Disappointment Cleaver. This has a short, exposed rocky section with fixed ropes and then a very steep stretch that goes from about 11400ft to 12400. Here we struggled a lot because of the long gaps between us, and wasted lots of unneeded effort and energy. The rope kept getting tangled in the rock or chunks of ice, and we had to stop and pull it loose over and over. The more experienced teams that were stuck behind us were clearly unhappy, and I was getting stressed each time a team would force their way past us and the guide would make some comment to me. This section is very steep the whole way up, so even taking breaks was a bit stressful, as you have to dig your feet hard into the snow to avoid sliding down the slope, and constantly watch all your equipment so it doesn't run off into a crevasse. During one of the breaks, I saw a woman from a guided group lose her axe (once you let it go, it's gone). She turned to her guide with an embarrassed smile and said "oops, sorry!" I also saw a water bottle flying past, as well as a glove and assorted granola bars over the course of the climb.
When we took a break at the top of the cleaver, it was starting to dawn over the eastern skies, and we could see the silhouette of Little Tahoma peak appearing just below us. At this point it was clear that we had a problem. Kat and I were freezing (the 40mph winds did not help) and felt like we were moving too slowly. Jared was doing ok, but did not want to speed up, and Lindsey wanted to slow down. This was a new situation for me, as on Cotopaxi we had the guide set a pace that worked fine for both me and Kat. Since I was in the front of the rope team, it was up to me to set the pace, so I said that I would slow down a bit but try to keep the progress steady so that we could stay warm.
From here on it seemed like we were crawling, but I obviously needed to set a pace that worked for everyone. I would take two shuffle steps, then stop, count to three, then continue. Over and over and over. At around 12800 Jared said he was feeling really weak, and Lindsey said she was getting a headache. I slowed us down some more and kept trying to encourage them and also taking more breaks. It was demoralizing to my and Kat's competitive selves to see every other team on the mountain pass us, but I kept trying to remind myself that this wasn't a race. I think getting a nice rhythm towards the end helped, as we were making slow, but steady progress.
Just after 8am we reached the crater, where gusts of wind were blowing in the 50's. We put down our stuff, unroped, and celebrated a bit. I realized that Jared had barely been eating anything, so I got him to force down some GUs and water (I had to keep breaking the ice off the mouth of my Nalgene with the adze of my axe), and he seemed to get re-energized a bit. I stopped my GPS watch in the crater because it was running out of batteries, but from here it was another half-hour walk up to the true summit, where the winds made it very difficult to stand up. Still, it was gorgeous. The crater is very nicely shaped, the occasional plumes of smoke from the fumaroles let you warm up a bit in a few places, and the views of the pacific northwest "skyline" were stunning. Through the steady layer of clouds, you can see the solitary volcanoes breaking through in their own distinctive ways: Mt.Adams, the biggest and closest, with a bulk that rivals Rainier's, the unmistakeable Mt.Hood, coming to what looks like a sharp point at the top, and the ominously broken cone of St.Helen's to the south.
We spent about an hour on top, taking pictures, feeding, and preparing for the way down. This time I insisted that we re-rope, and we cut the gaps between us down to 10-15 feet. This made the descent much smoother, and the beautiful sunny weather lower down made it pleasant to sit down and relax during the rest stops. In daylight we could now see the massive crevasses that we walked past obliviously during the night, and I was glad that we had climbed up at night. We managed to get down to Muir without much incident in about four hours.
After breaking camp we headed back down to Paradise. Everyone was tired, and the solution to this was to make me carry as much stuff as possible, which also made me tired. That's what I get for having an enormously large backpack. I had felt totally fine on the way up and down - not really feeling the altitude, and never feeling like I was working particularly hard - but on this last leg of the trip, I really struggled. A heavy and poorly-packed backpack made me stagger in the soft snow, and it felt like it took forever to get back to Paradise.
Overall, we were on our feet for about 15 hours on summit day after 4.5 hours the day before, and we went about 9000 feet up and then back down. As always, I was extremely impressed with Kat's strength and perseverance. I love having a wife who is tough as nails. The mountain was beautiful, and I am really glad that we managed to climb it, even if it didn't go exactly as planned. This was a really good experience for me in managing a rope team, and I think I learned a lot about trying to come up with something that works for everyone involved and getting them up and down the mountain safely. There are also some mistakes that we made, and that I will try to avoid in the future. A big thanks to Jared and Lindsey for being willing to climb with us despite our limited experience and for being tough enough to make it up and down Rainier!
I'll put up some pictures shortly, but Kat has most of them on her camera, and she is still up in the mountains, taking another mountaineering course.
C • awesome 11
Tuesday Jul 19, 2011 #
Running 20:38 [2] 2.81 mi (7:20 / mi)
shoes: Asics 2011
Running around Green Lake Park in Seattle.
Monday Jul 18, 2011 #
Hiking 2:00:00 [1]
More glacier school. Learning crevasse rescue, then hiking around some crevasse fields, and being thrown into a crevasse and prussking out. Finally, hiking back down to the parking lot. Glacier school was awesome. I feel way more confident in my ability to safely get up and down a non-technical glaciated mountain.
Sunday Jul 17, 2011 #
Hiking 1:00:00 [1]
Glacier school on Mt.Baker. Lots of self arrest training, learning to build anchors, and so on. Very cool.
Saturday Jul 16, 2011 #
Hiking 2:30:00 [2]
Hiking up the north side of Mt.Baker in a downpour, up until about 5400ft.
Friday Jul 15, 2011 #
Note
Traveling to Seattle all day, then driving to Bellingham, WA.
Thursday Jul 14, 2011 #
6 PM
Running 1:00:19 [2] 6.88 mi (8:46 / mi) +150m 8:12 / mi
shoes: Asics 2011
Nice evening run with Becky (and Kat in the beginning) around East Rock. The hour seemed to go by quickly, a sign of good company and cooler weather. Then was hissed on by the devil beasts before dinner.
Wednesday Jul 13, 2011 #
Orienteering 1:30:00 [1]
Running around Lynn Woods with Sam and streamering control locations. Had to move a couple, but most of the others seem good. Definitely still some work left to do on the courses, especially white, orange, and brown.
Orienteering 1:15:00 [2]
After lunch, shadowed Alex around a course on Breakheart reservation. Sam was tasked with distracting Alex, which turned out be a hard task, as Alex did a good job of focusing on her map. I made her run a few controls without a compass, and then had her and Sam race head to head for a few controls. I think this was good training for all of us. You can just get so much more quality out of training with other people.
1140/2000
1140/2000
Tuesday Jul 12, 2011 #
6 PM
Running 25:19 [0] 2.8 mi (9:03 / mi) +78m 8:19 / mi
shoes: Asics 2011
At East Rock with Kat in the evening, easy.
Monday Jul 11, 2011 #
Running 38:58 [2] 4.58 mi (8:30 / mi)
shoes: Asics 2011
Followed Becky's suggestion and ran back after dropping the car off at the mechanic's. Added on a short loop around East Rock. Felt pretty terrible - heat and lack of sleep, and overall soreness from my attempts to fly isn't helping, either.
Sunday Jul 10, 2011 #
Running 44:58 [2] 5.62 mi (8:00 / mi)
shoes: Asics 2011
Running around East Rock in the evening after helping Rob and Becky move Sam and Ross' stuff into their apartment. Had the opportunity to reacquaint myself with the Devil Kitties. A brief encounter resulted in hissing and growling from all involved parties. Electrified collars were suggested in order to instill better discipline. Delicious wings were then consumed.
C • Aw 6
Saturday Jul 9, 2011 #
T.rex training 5:00 [3]
Flying at the New York Trapeze School:
Boris - http://www.youtube.com/watch?v=T5rO6Eol180
Kat - http://www.youtube.com/watch?v=KSFCoXx1I_8
Boris - http://www.youtube.com/watch?v=T5rO6Eol180
Kat - http://www.youtube.com/watch?v=KSFCoXx1I_8
Friday Jul 8, 2011 #
Note
Back in New Haven, sans luggage.
Note
Update: still no luggage, also no phone, and the ceiling is leaking.
Wednesday Jul 6, 2011 #
11 AM
Running 1:49:18 [2] 12.56 mi (8:42 / mi) +593m 7:35 / mi
shoes: Asics 2011
Another run from Greg's house in San Rafael. Tried to find a shortcut to get into China Camp SP, but kept hitting dead ends and private property. Finally found a way in and then climbed and climbed to the top. Took a loop around on fire roads, then back along the same trail I'd run the previous two days and back to Greg's house on the streets in the hot sun.
Also: very cool to see Andrew and Giacomo make the B final at JWOC!
Also: very cool to see Andrew and Giacomo make the B final at JWOC!
Tuesday Jul 5, 2011 #
Orienteering 40:00 [1]
Met up with Mikkel Conradi in Golden Gate Park in my role as course controller for the WRE sprint in November. We ran around the blue and red courses and checked out control locations and bum nests. Good times.
1092/2000
1092/2000
9 AM
Running 1:07:10 [2] 7.84 mi (8:34 / mi) +305m 7:38 / mi
shoes: Asics 2011
China Camp SP by myself in the morning. Turned an ankle hard on one of the steeper downhills, took it easy on the way back to my brother's house, taking the roads.
Monday Jul 4, 2011 #
1 PM
Running 19:14 [2] 1.81 mi (10:36 / mi) +61m 9:36 / mi
shoes: Asics 2011
Easy run with Kat at China Camp SP.