Saturday Sep 29 |
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| Event: BC Champs
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 | Running - Easy (dirt road) 15:00 [2] 2.14 mi (7:00 / mi) | |
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| Warm up for B.C. Champs day 1 at Stake Lake. I was tired from the last couple of days, and the lower outside of my left knee (ITB?) hurt. |
| Running - Tempo (orienteering) 1:03:14 [3] 7.3 km (8:40 / km) | |
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| Ran day 1 of the B.C. Champs at Stake Lake. The weather was cool and windy, so nice for running but not standing around. It was my first time on the map, but I had been warned about the slow forest, which featured closely spaced trees and lots of deadfall in many areas. Despite these shortcomings, the topography was really nice, and the course (by Ted de St Croix) was interesting and made good use of the area. My ankles were wobbly early, so I was cautious and avoided turning them. There was a lot of ducking, jumping, and weaving, and not much fast running, so the fatigue of the last few days didn't hurt me much. I don't remember my left knee bothering me during the run, but maybe that's because I was busy enjoying myself tremendously--more than usual. |
| Running - Barely (dirt road) 7:00 [1] 0.7 km (10:00 / km) | |
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| Warm down to the car after orienteering. |
| Running - Barely (orienteering) 27:00 [1] 2.45 mi (11:01 / mi) | |
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| Did Fun-O fundraiser for Canadian Team. My teammates were Don Atkinson, John Harbuck, and Sheena ??? from Revelstoke. It was indeed fun, and we got second place, winning sweet candy! |
Friday Sep 28 |
| Cycling (Mt. biking on road) 13:28 [2] 3.1 mi (4:20 / mi) | |
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| Biked to Laurelhurst Elementary for Sound Partners testing. |
| Cycling (Mt. biking on road) 26:11 [2] 6.1 mi (4:17 / mi) | |
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| Biked from Laurelhurst to the Montlake building, then home via McGraw/Boyer/11th/47th... My legs were really tired from the long run yesterday. |
| Running - Easy (road) 29:16 [2] 3.4 mi (8:36 / mi) | |
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| Did the zoo run with Maddy. My legs were still really tired, and I was sleepy to begin with, but it was fun. Maddy got a little tired going back up the hill, but she had fun, too. |
Thursday Sep 27 |
| Running - Pace (road) 10:12 [4] 1.83 mi (5:34 / mi) | |
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| Ran to Bagley to do the Footzone run with Bill. |
| Running - Easy (mostly road / trail / gra) 1:47:55 [2] 14.39 mi (7:30 / mi) | |
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| Ran with Bill to Footzone for the run, to the Arboretum, along the Burke-Gilman Trail to Ravenna, up through the park, along Ravenna Blvd, then home via 5th Ave. |
Wednesday Sep 26 |
| Cycling (Mt. biking on road) 52:12 [2] 12.5 mi (4:11 / mi) | |
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| Biked from B.F. Day to Western Ave and Marion St for the People for Puget Sound 10th Anniversary party, then biked home afterward. My chain derailed when I shifted into high gear going down the hill on Nickerson next to SPU, but it miraculously rerailed with nary a finger getting black and greasy. I guess things are really looking up for me. |
| Cycling (Mt. biking on road) 7:40 [2] 1.8 mi (4:15 / mi) | |
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| Biked to B.F. Day for Sound Partners testing. |
Saturday Sep 22 |
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3 - Splits |
Wednesday Sep 19 |
| Running - Tempo (dirt road / terrain) 1:13:00 [3] 8.11 mi (9:00 / mi) | |
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| Ran around at Rancho San Rafael Regional Park in Reno. It was mid-afternoon, sunny and hot, with no shade. I'd been drinking none too much water, and despite the warmth, high altitude and dry(?) air, I got dehydrated. The park, and thus the run, was extremely hilly. I estimate 2500 feet of climb. Also, I got a little lost on the way back to the car, but I found the car after about 20 minutes of confusion. |
Monday Sep 17 |
| Cycling (Mt. biking on road) 15:00 [2] 3.3 mi (4:31 / mi) | |
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| Biked to Odegaard and back. |
| Running - Easy (road) 23:15 [2] 2.82 mi (8:14 / mi) | |
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| Ran with Bill to Bill's house. |
| Running - Easy (road) 19:24 [2] 2.82 mi (6:53 / mi) | |
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| Ran home from Bill's. |
Sunday Sep 16 |
| Running - Easy (dirt road / trail) 7:00 [2] 1.0 mi (7:00 / mi) | |
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| Warm up jog for orienteering. I felt a little creeky from yesterday, and the blisters hurt a bit. |
| Running - Tempo (orienteering) 1:25:36 [3] 11 km (7:47 / km) | |
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| Ran three-loop motalla course at Joyce Gulch. The three loops covered the same ground, but with different control placements. It was my first time on this area since bombing the anchor leg of the APOC Relay in 1990. I didn't feel as good up the hills as I did yesterday. Oh yeah: and the hills were bigger today, too. I thought I would run 7 min/km, but I got tired and slowed after the first loop (4.5 km). I made a few mistakes again but lost less time and didn't turn my ankles at all, and my blisters didn't bother me that much until the last couple km. It was warm, but I sweated plenty. |
Saturday Sep 15 |
| Running - Easy (dirt road / terrain) 4:00 [2] 0.5 mi (7:59 / mi) | |
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| Brief jog before orienteering. |
| Running - Tempo (orienteering) 59:20 [3] 7.5 km (7:55 / km) | |
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| Ran Cascadia Club Challenge, course 3 (Blue), at Meadow Creek map, near Logan Lake, B.C. Though I'm somewhat out of shape, I felt pretty good and really enjoyed myself. However, I made some careless mistakes (about 5-6 minutes lost time) and need to brush up before the bigger meets this fall. Also, I turned my ankles a few times--I need to get out more! |
Thursday Sep 13 |
| Cycling (Mt. biking on road) 21:21 [2] 5.4 mi (3:56 / mi) | |
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| Biked to Nic and Amber's, to school, home, and to Bagley to run with Bill. My chain came off as I was pedaling standing up from NE 45th, southbound on 15th, and it caused me to crash, slamming my left kneecap and right palm to the asphalt. |
| Running - Easy (road) 1:17:50 [2] 10.2 mi (7:37 / mi) | |
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| Ran with Bill from UW to Capitol Hill Footzone, then with the Footzone group down through Interlaken and the Arboretum, then back to campus. My knee swelled up quite a bit but didn't hurt too much. It was sore afterward, though. |
Wednesday Sep 12 |
| Cycling (road / gravel / grass) 21:09 [2] 5.16 mi (4:06 / mi) | |
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| Biked to 17th and 65th to measure and inspect a yard to bid on building a new fence, then I biked to 25th, to 55th, up through Ravenna Ravine, on the grass on Ravenna Blvd, home via 5th, down the Street to Nic and Amber's, then back home. I felt tired at the beginning of the ride but really charged up toward the end. There was a candle lit on each of the bottom four steps of the stairs ascending to 62nd St from the top of the park; there was no one there, just a line of lights in the dark--beautiful. |
Tuesday Sep 11 |
| Cycling (Mt. biking on road) 11:17 [2] 2.3 mi (4:54 / mi) | |
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| Biked home from around NE 65th and 33rd. |
| Cycling (Mt. biking on road) 7:07 [3] 1.92 mi (3:42 / mi) | |
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| Rode to UW for running group. |
| Running - Easy (road / trail) 41:35 [2] 5.2 mi (7:59 / mi) | |
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| Ran with Bill, Don, and Hudson (a new running group member) through the Arboretum and back. |
| Cycling (Mt. biking on road) 10:49 [2] 1.92 mi (5:37 / mi) | |
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| Biked home from UW, stopping at Trader Joe's on the way to get snacks for the Cascade board meeting. |
Monday Sep 10 |
| Running - Easy (road / grass / trail) 1:10:21 [2] 9.15 mi (7:41 / mi) | |
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| Ran 1:23:21 for 11.15 miles from near 62nd and 36th NE to Magnuson and NOAA, through the park, to UW via the Burke-Gilman Trail, then home. I mostly ran easy but pushed the pace a bit along the Burke-Gilman and up the hill to campus (and I've logged that harder section separately). It was really nice to get a longish run in, but it was also painfully clear that I needed it. The weather was on the warm side (by Seattle's high standards of running weather). |
| Running - Tempo (road) 13:00 [3] 2.0 mi (6:29 / mi) | |
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| Harder running section of my run. |
| Cycling (Mt. biking on road) 11:30 [2] 2.7 mi (4:15 / mi) | |
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| Biked to Ellie's on 62nd and 36th NE for dinner with her, Rosemary, and Terry. |
Saturday Sep 8 |
| Running - Easy (road) 51:00 [2] 6.38 mi (7:59 / mi) | |
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| Ran ? miles at Spring Point (Orcas Island) with Terry, who was full of steam to start with and was pulling away a bit at the comfortable pace I was going. In nearly total darkness, we went out Spring Point Road, around the loop and back to our place. It was really fun to run again and in these circumstances after a few days off. I continued running alone to Deer Harbor Marina and back, and after about 5-6 minutes of this segment of the run, my legs got fatigued, since I was running a bit more briskly than before. |
Thursday Sep 6 |
| Cycling (Mt. biking on road) 15:44 [2] 3.3 mi (4:46 / mi) | |
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| Biked to a cappella and back. |
Tuesday Sep 4 |
| Running - Barely (road / trail) 1:02:58 [1] 5.3 mi (11:52 / mi) | |
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| Ran with Maddy and Bernie to Greenlake, along Ravenna Blvd. and through the park and back, then home via Ravenna and 5th Ave. We started out fairly briskly, but Bernie was running on vapors for the second half of the run, so we slowed way down (to 14-15 minute pace), especially coming back on 5th and up the hill. My butt didn't hurt: Yea! |
| Running - Pace (road) 11:45 [4] 2.07 mi (5:41 / mi) | |
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| Ran to IMA for running group. My heart rate was around 174-180 when I took it on campus, but it felt pretty easy. I could tell I was a little sluggish and out of shape, though. My butt hurt some at full stride. |
| Running - Easy (road / trail) 45:44 [2] 5.6 mi (8:09 / mi) | |
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| Ran the Arboretum with Bill, Don, and Chad. We started out quite slowly for the first km, or so, then picked it up to normal pace. I felt sort of clunky and slow, but had plenty of endurance. |
Sunday Sep 2 |
| Running - Barely (road) 52:00 [1] 4.84 mi (10:45 / mi) | |
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| Ran around Wallingford, the Zoo, and Phinney with Maddy and Terry. We went by a couple houses that Terry used to live in. My hip/butt felt much better today. |