Saturday Jun 30 |
 | Running - Easy (dirt road) 19:30 [2] 2.79 mi (7:00 / mi) | |
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| Warm up for Chase. I jogged around Purcell House parking lot for a couple minutes, then ran to the start, which was mildly uphill, so it was a brisk warm up. |
| Running - Pace (orienteering) 23:05 [4] 4.2 km (5:30 / km) | |
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| Ran Chase course 4 at Sylvan Lake. Martin Pardoe and Ted de St. Croix started half a minute behind me, so they caught up with me when I lost time on control 5 (going off an unmapped clearing). We ran together until control 7, at which point I surged to control 8 and opened up a bit of a cushion. I lost my advantage when I missed the control and got 6-7 seconds behind Martin. I caught him going to the last control and held on during the 600+ meter run-in, which was advertised as 275m on the control descriptions. |
| Running - Barely (trail / grass) 8:00 [1] 0.73 mi (10:58 / mi) | |
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| Warm up for Barebones relay at Sylvan Lake South. |
| Running - Pace (orienteering) 32:20 [4] 5.48 km (5:54 / km) | |
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| Ran the last leg of the Barebones Relay at Sylvan Lake South. I made about 4-5 minutes of mistakes (almost 2:00 attributable to a map error), so it wasn't a great run, but we won the race on the strength of the 4 minute lead that Bill, Debbie and Jan had built up. |
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Chase 4 - Splits |
Friday Jun 29 |
| Running - Easy (dirt road) 11:00 [2] 1.43 mi (7:41 / mi) | |
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| Warm up for Setup race at Alkali Lake South map, near Cranbrook, B.C. |
| Running - Pace (orienteering) 31:05 [4] 5.1 km (6:06 / km) | |
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| Ran Setup course 4. I had a pretty good race, but with significant hesitations and confusion on about half the controls. Nonetheless, there were no outright misses, so I did okay. |
| Running - Easy (terrain) 6:00 [2] 0.69 mi (8:41 / mi) | |
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| Warm down jog after Setup. |
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Setup 4 - Splits |
Wednesday Jun 27 |
| Running - Easy (road / trail) 10:00 [2] 1.48 mi (6:45 / mi) | |
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| Warm up for PNWOF day 5 at Riverside SP. |
| Running - Tempo (orienteering) 53:42 [3] 8.4 km (6:24 / km) | |
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| Ran PNWOF day 5 (classic) at Riverside SP. I made a few modest mistakes, but I had a good run, overall. About 2/3 was at tempo intensity, and the other 1/3 was at pace. |
| Running - Pace (orienteering) 26:51 [4] 4.2 km (6:24 / km) | |
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| Harder running part of PNWOF day 5. |
Tuesday Jun 26 |
| Running - Easy (road / trail) 12:30 [2] 1.7 mi (7:20 / mi) | |
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| Warm up for PNWOF day 4 at Riverside SP. |
| Running - Pace (orienteering) 34:58 [4] 5.5 km (6:21 / km) | |
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| Ran PNWOF day 4 (short course) at Riverside SP. I blew the first control but otherwise ran well. |
| Running - Barely (road / trail) 7:00 [1] 0.5 mi (14:00 / mi) | |
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| Warm down from race. |
Monday Jun 25 |
| Running - Easy (grass) 3:00 [2] 0.33 mi (9:05 / mi) | |
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| A bit of jogging before running the last leg of the Bullfrog U.S. Team fundraiser relay. |
| Running - Pace (orienteering) 38:47 [4] 6.6 km (5:53 / km) | |
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| Ran hard for the third (last) leg of the PNWOF relay at Bullfrog Flats. I lost a few minutes, but had a decent run, anyway. |
| Running - Easy (orienteering) 37:47 [2] 3.98 mi (9:29 / mi) | |
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| Picked up controls at Bullfrog Flats. I felt tired but okay. |
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Relay, Leg 3 - Splits |
Sunday Jun 24 |
| Running - Easy (road / trail) 31:30 [2] 3.71 mi (8:30 / mi) | |
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| Warmed up at Brooks SP, including about 250 meters climb to reach the start. I felt okay. |
| Running - Tempo (orienteering) 1:00:00 [3] 8.56 km (7:01 / km) | |
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| Ran PNWOF day 2, 11.4 km in 80:00. I made one pretty big mistake but otherwise had a pretty good run. About 75% of the running was tempo intensity, and about 25% was pace (logged as a separate entry). |
| Running - Pace (orienteering) 20:00 [4] 2.85 km (7:01 / km) | |
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| Harder running during O' race. |
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Day 5 / Blue Course - Splits |
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Blue Day 2 - Splits |
Saturday Jun 23 |
| Running - Easy (trail) 18 [2] 0.04 mi (7:32 / mi) | |
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| Warm up for PNWOF day 1 at Brooks Memorial State Park, near Goldendale, WA. I felt fairly good. |
| Running - Tempo (orienteering) 1:19:13 [3] 10.82 km (7:19 / km) | |
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| Ran PNWOF day 1 at Brooks. Ran fairly well, with only little bobbles, until the last few km. I didn't run particularly fast but was first anyway. |
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Day 4 / Blue Course - Splits |
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Blue Day 1 - Splits |
Wednesday Jun 20 |
| Running - Easy (road / trail) 24:30 [2] 3.16 mi (7:45 / mi) | |
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| From Edmonds Stadium, Bill and I did a warm up jog to Pine Ridge Park, back and forth through the park, and back to the stadium. I was planning to run the 800m, but my left hamstring and achilles/soleus were sore from sprinting with Maddy yesterday and from running in O-shoes for the last two days. I decided it would be wise to take my medicine and scratch out. |
Tuesday Jun 19 |
| Running - Easy (orienteering) 42:24 [2] 6 km (7:04 / km) | |
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| Jogged a bit with Amber, Nic, Mom, Maddy, and Bernie in the dog off-leash area at Marymoor Park, then ran most of a course from January 1996. The grass was over my head for a few of the legs, so the going was quite slow at times. I was wearing my O-shoes, and my left achilles hurt some at one point. I did a bit of sprinting with Maddy before doing the course, which may have been a mistake, since my left hamstring hurt a little afterward, and both legs felt tied up for a minute or two. |
Monday Jun 18 |
| Running - Easy (tall grass / trail) 1:11:30 [2] 8.4 mi (8:30 / mi) | |
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| Ran in my O' shoes through the fields and trails of Magnuson Park at sundown. My quads are stingy-sore from yesterday, but they felt okay while running. The grass and wildflowers were in full swing, with grass about 8 feet high in places, but nearly all marshes and ditches were dry. It was a warm clear evening, and so I was a bit warm in my running pants. I saw some guy on the kite hill flying himself with a parasail. That was cool. |
Sunday Jun 17 |
| Running - Easy (trail / road) 2:00:18 [2] 12.0 mi (10:01 / mi) | |
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| Warmed up on the road (10:51), then ran up Mt. Si (59:51) (4-4.5 miles with 3200 feet of climb) with Bill, then ran down (36:36) and ran 13 more minutes on the road. I felt good. |
Saturday Jun 16 |
| Running - Easy (road / grass / trail) 40:50 [2] 5.4 mi (7:33 / mi) | |
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| At 11:30 PM, I ran from Magnuson along the Burke-Gilman Trail, up Ravenna Ravine, along Ravenna Blvd, along 5th Ave, then home. I was planning on running through the tall grass and trails at Magnuson, but my flashlight bulb burned out right before Stephen dropped me off at the park. I felt somewhat sluggish after not doing anything yesterday. I had a bit of excitement when I heard someone crashing around in the bushes next to the trail in the middle of the ravine. It was a little freaky, so I walked for a few meters so as not to draw attention to myself as I went by the noise, then I resumed running. Then I saw police lights on the North rim of the ravine, and I decided to run up there and report my fugitive encounter. |
Thursday Jun 14 |
| Cycling (Easy) 33:30 [2] 7.95 mi (4:12 / mi) | |
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| Mountain biked from a park on the Green River in North Kent (Becker?) to the crossing of S. 83rd Ave and the Green River. The tendon on the outside of my left knee is still very sore from yesterday, and my right hip flexor and lower, outer hamstring are sore, also. |
| Cycling (Easy) 6:12 [2] 1.78 mi (3:29 / mi) | |
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| Mountain biked along the Renton-Maple Valley Highway (169) to retrieive the car after rafting the Cedar with Stephen. |
Wednesday Jun 13 |
| Running - Easy (grass) 4:00 [2] 0.5 mi (7:59 / mi) | |
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| Warm up jog at O.O. Denny Park for orienteering. |
| Running - Tempo (orienteering) 41:22 [3] 4.8 km (8:37 / km) | |
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| Ran orienteering course starting at O.O. Denny Park on Lake Washington and running up the hill, through Big Finn Hill Park, and to Bruce's house. Ran mostly medium, but some slow and some race pace. I mostly felt good and navigated okay. |
| Running - Easy (track / astroturf) 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Warm up for steeplechase at Husky Stadium, including some hurdling. |
| Running - Pace (track) 10:21 [4] 1.87 mi (5:31 / mi) | |
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| Ran 3000m steeplechase at Husky Stadium. I went out a bit fast, but I had no trouble hurdling all the barriers. It was quite an abdominal workout! It wasn't quite an all-out effort, but I ran harder than I had intended. Splits (within a few meters of 400m laps): 76.1 81.1 80.9 84.3 84.6 87.3 86.7 40.0 |
| Running - Easy (track / astroturf) 7:30 [2] 0.83 mi (9:02 / mi) | |
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| Warm up for 5k. |
| Running - Tempo (track) 14:33 [3] 2.5 mi (5:49 / mi) | |
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| Ran the first 4k of the 5000m at medium pace (which felt very comfortable), then I ran the last k hard in 3:04. My total time was 17:37. Splits: 93.0 86.6 86.4 88.6 84.9 88.0 87.5 85.8 86.6 85.1 75.8 71.9 36.6 The tendon on the outside of my left knee grew increasingly sore during the 5k. |
| Running - Pace (track) 3:04 [4] 0.63 mi (4:51 / mi) | |
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| Ran the last k of the 5k hard. |
| Running - Barely (track / road) 10:00 [1] 0.83 mi (12:02 / mi) | |
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| Warm down after track meet. |
Tuesday Jun 12 |
| Running - Easy (road) 28:45 [2] 3.6 mi (7:59 / mi) | |
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| Ran around Woodland Park (and Zoo) with Maddy. It was our first run together, and she did really well and seemed to enjoy it. She occasionally pranced or jumped up and nipped at me, but mostly she ran pretty steadily and with much gusto. |
Monday Jun 11 |
| Running - Easy (road / terrain) 27:49 [2] 3.84 mi (7:14 / mi) | |
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| Warm up (13:46) and warm down (14:02) to/from Woodland Park. It was a typical December day: steady rain and cold. I wore my U.S. Team suit with the tattered pants and got quite wet and muddy running through the park, so it was fun to pick up some shallots at the grocery store on the jog home and freak out all the normal people. |
| Running - Tempo (terrain) 12:25 [3] 1.84 mi (6:45 / mi) | |
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| I ran through the trails and forest at Woodland Park, trying to do a fair amount of sidehill, mud, and undergrowth. I did a little fartlek, but didn't vary my pace dramatically. It was getting a little dark; I left the park at 9:45. |
Saturday Jun 9 |
| Running - Easy (road) 57:00 [2] 6.5 mi (8:46 / mi) | |
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| After my graduation party, I ran with Bill South to the Burke-Gilman Trail, to Fremont, North to Woodland, around the West side of the Zoo, looping through the North end of Woodland Park, along the lake to Kenwood Street and home. It didn't feel like we were going slower than 8 min/mile, but I was pretty flat from yesterday's workout, so I guess it's possible. |
Friday Jun 8 |
| Running - Tempo (road) 7:00 [3] 1.15 mi (6:05 / mi) | |
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| Ran to the U-Bookstore. |
| Running - Easy (road / grass) 27:31 [2] 3.8 mi (7:14 / mi) | |
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| Ran North on Latona to Green Lake, around lake counterclockwise to Woodland, then to the log piles and bike jumps adjacent to the southern soccer field. |
| Running - Tempo (jumping / form drills) 13:37 [3] 1.95 mi (6:58 / mi) | |
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| At Lower Woodland, I did 6:05 of jumping and hurdling over big logs and bike jumps. I wore my O-shoes, and the exercises were hurting my left achilles, so I decided not to do the hills I had been planning. I did 7:32 of 3/4 lunges, 5 soccer field lengths of each of high knees and buttkicks. |
| Running - Easy (road / grass) 23:07 [2] 2.72 mi (8:30 / mi) | |
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| Did 9 minutes of exercises, including 2 x twenty partial lunges, 15 deep Cotner dips on each leg, 20 shallow Cotner dips on each leg, 100 shallow Cotner dips alternating legs and with my eyes closed (I kept losing my balance), and some steping up and down. 14:07 warm down. |
Thursday Jun 7 |
| Running - Easy (road / trail) 1:22:30 [2] 11.7 mi (7:03 / mi) | |
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| Ran to campus to meet Bill at his car, rode in his car to Capitol Hill, then ran to Footzone, did the Interlaken/Arboretum route with the group (ran with Dan Hayes), then went back to the store and attended the White River 50 Mile planning meeting. I felt fine on the run, perhaps a bit tired from yesterday. |
Wednesday Jun 6 |
| Running - Easy (road / trail) 31:00 [2] 4.0 mi (7:45 / mi) | |
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| Warm up for 3000m at All-Comers meet. Ran around Edmonds and Pine Ridge Park with Bill. I felt tired and a little sore to start with, but felt pretty good toward the end. |
| Running - Pace (track) 9:27 [4] 1.87 mi (5:02 / mi) | |
| shoes: Nike Zoom Waffle - Husky color |
| I ran the 3000m at the All-Comers' meet at Edmonds Stadium. I thought I would run about 9:40-45, so I planned to go out a bit conservatively at 78sec/400m. I felt lousy for the first couple laps, but ended up feeling strong throughout the race and running very negative splits. If I'd run more aggressively, I probably could have run a PR. I was about 10th for the first couple laps, but ended up passing a bunch of high school guys that went out too fast, so I placed a comfortable second. Splits: 79.6 77.2 75.4 76.2 76.5 77.7 72.8 31.7 = 9:27.2 |
| Running - Barely (track) 12:00 [1] 1.1 mi (10:55 / mi) | |
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| Warm down with Bill after 3k. |
Tuesday Jun 5 |
| Running - Easy (road) 24:30 [2] 3.15 mi (7:46 / mi) | |
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| Ran to Stephen's mom's to work on counter top. I felt a little sluggish. |
| Running - Easy (road) 46:20 [2] 5.93 mi (7:48 / mi) | |
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| Ran home from Stephen's mom's via North Seattle Community College and West Green Lake. I felt heavy and slow. |
| Running - Barely (road) 14:20 [1] 1.31 mi (10:56 / mi) | |
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| Jogged to Sunny Teriyaki with Bernie on the way to Nic and Amber's. |
Sunday Jun 3 |
| Running - Easy (mostly trail) 2:03:31 [2] 15.44 mi (7:59 / mi) | |
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| Ran with Bill at Discovery Park, then ran about a mile out of the park on the road. I felt a little rusty to start with, but then felt strong for the remainder of the run. We had beautiful Spring weather: mostly sunny and cool. |
Saturday Jun 2 |
| Running - Easy (road) 5:00 [2] 0.71 mi (7:01 / mi) | |
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| Ran somewhere. It doesn't matter where or why (and I don't remember). |
| Running - Barely (grass) 30:10 [1] 2.74 mi (10:59 / mi) | |
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| Jogged around the grounds and environs of the Shoreline Schools facility at about 25th Ave and 200th St. I'm going to be teaching orienteering here in the fall, so I wanted to scope it out before mapping. |