Friday Nov 30 |
 | Cycling (easy) 7:00 [2]1.57 mi (4:27 / mi) | |
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| Biked to school (Odegaard). |
| Cycling (easy) 7:36 [2]1.57 mi (4:49 / mi) | |
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| Biked home from campus. |
| Running - Easy (terrain) 50:32 [2]8.42 km (6:00 / km) | |
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| Strapped on the night-O light (finally, a real test) and O-shoes and went for a run at Marymoor Park. It was drizzling and in the upper 40s, while I was running at 2:20-3:30 in the middle of the night. There was quite a bit of water on the ground, since Lake Sammamish was at least two feet higher than usual, so it was a sort of night marsh run. Also, I didn't think I would want to, but I ran through a bunch of the head-high grass, so it was a sort of night grassy marsh run. It was the kind of knee-lifting, ankle-torquing trek that appeals to the animal. When I got to the boardwalk through the swamp, much of it was covered with a few inches of water. Then it ended at the trail to the dog area, which was under about a foot of water--cool! |
Tuesday Nov 27 |
| Running - Easy (road) 38:50 [2]5.53 mi (7:01 / mi) | |
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| Parked in Laurelhurst, then ran an abbreviated Laurelhurst loop. I felt good, but my pulse was a bit high at times (160+), probably because I've had a flu. |
Sunday Nov 25 |
| Running - Barely (orienteering) 3:25:00 [1]13 km (15:46 / km) | |
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| Picking up five controls and doing a little training with Ginger at Cle Elum Ridge. We mostly did fast hiking. |
Saturday Nov 24 |
| Running - Barely (road) 42:15 [1]2.8 mi (15:06 / mi) | |
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| Jogged around Greenlake with Mom and Bernie. |
| Running - Easy (road) 39:00 [2]5.2 mi (7:30 / mi) | |
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| Ran from Greenlake to 77th and 34th to drop off Holly's cel. phone for Lynn. |
Sunday Nov 18 |
| Running - Easy (trail) 21:00 [2]2.8 mi (7:30 / mi) | |
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| Warm up (at 6:15 to 9:30 pace) for NW Regional Cross Country Championships at Lincoln Park. My legs felt tired and sore still from Tuesday (and yesterday?), but I began to feel better toward the end of the warm up. |
| Running - Pace race (trail) 34:35 [4]10 km (3:28 / km) vdot: 61.6 | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran NW X-C Champs. I haven't been training much, and my hard training has been especially lacking, so I didn't think I would be able to do better than about 36:00. The men's 10km and the women's 6km were run together, so I decided to run with Mindy Leffler, who I knew was in pretty good form. I figured she would be running about the same speed as me and would probably have a more consistent pace than the men of my speed. The strategy worked well, as we did the first 2k in around 6:50, although I'm not really sure I knew where the 2 km was. I then led her through the second and third laps, just behind the top women. I ran a well-paced and surprisingly comfortable race, with the exception of taking it too easy on the fourth 2k lap. I had too much left on the last lap, blowing past one guy and gaining about 100 meters on some others, though not quite catching them. I think I could have shaved 10-20 seconds by better pacing and more guts (confidence in my fitness). I think the course is a little short, probably 9.8-9.9 km. [I'm not sure how much climb there was, but the park slopes down toward the South end.] Splits (questionable distances): 6:50 7:07 7:04 7:09 6:25 = 34:35 |
| Running - Easy (trail) 20:16 [2]2.34 mi (8:39 / mi) | |
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| Warm down after race, including a loop of the course backwards. |
Saturday Nov 17 |
| Running - Barely (trail / grass) 10:00 [1]0.83 mi (12:02 / mi) | |
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| Warm-up for Lincoln Park O' meet: Some running, some jogging in place. |
| Running - Pace (orienteering) 10:21 [4]2.3 km (4:30 / km) | |
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| Ran Winter Series meet 2 at Lincoln Park. The course 4 map had the trails left off, so the navigation relied on the plethora of vegetation changes and manmade features. (There are only a couple of significant contour features at Lincoln Park.) |
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4 - Splits |
Thursday Nov 15 |
| Running - Easy (orienteering) 20:00 [2]2.3 km (8:42 / km) | |
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| 7:30 AM - Ran around Hamlin Park checking my courses for the final day of my orienteering class. There was quite a bit of standing around time interspersed with the running, among vetting myself, tying streamers and making map corrections. |
| Running - Easy (orienteering) 35:00 [2]4.38 km (7:59 / km) | |
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| Mid-day: Hanging and taking down controls for the final orienteering class of the trimester. My legs were trashed from Tuesday, but it was relaxing to jog. The kids did really well on the courses. I guess the class worked. |
Tuesday Nov 13 |
| Running - Easy (road) 1:13:34 [2]10.05 mi (7:19 / mi) | |
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| Ran to IMA for running group, but they had already left, so I ran the Laurelhurst run and eventually caught up to them. I left the group near Ravenna, went up through the park, along Ravenna Blvd, then to Woodland Park track for the Club Northwest workout via 65th St. and Greenlake Way. My legs felt sort of heavy and slow for much of the run, but that could have been because my running pants were sagging with rainwater. |
| Running - Tempo (track, muddy) 8:36 [3]1.5 mi (5:44 / mi) | |
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| Ran 2x1200 meters at tempo pace, with 1 minute rest in between. On the first rep, I went out a bit fast for the first lap, 82-83, but then I settled into pace. Times: 4:16, 4:20. I took 2:56 rest before continuing on to the two race pace kilometers. |
| Running - Pace (track, muddy) 6:36 [4]1.25 mi (5:17 / mi) | |
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| Ran 2x1000 meters with 2 minutes rest between reps. It felt really tough, and I had to push to run that pace. That's not surprising, given my recent dearth of training, let alone race pace training. Times: 3:19, 3:17. Pulses after the first one: Exercise, ~180; recovery, 132. I took 6:47 rest before doing the 200m strides. |
| Running - Sprint (track, muddy) 2:08 [5]0.5 mi (4:15 / mi) | |
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| Ran 4x200 meter strides, with about 1:15 rest in between. It felt good to run fast, but I was dying at the ends of the last couple. Times: 33.1 32.7 31.3 31.4 |
| Running - Easy (road) 9:45 [2]1.0 mi (9:45 / mi) | |
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| Jogged home from the track, via 51st St. I was really beat, and the lower outside of my right knee hurt some, particularly toward the end of the warm down. |
Monday Nov 12 |
| Running - Barely (road) 8:58 [1]0.87 mi (10:17 / mi) | |
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| Jogged to the vet with Bernie. The sky to the West was salmon color below the rainclouds. |
Sunday Nov 11 |
| Running - Barely (road) 18:46 [1]1.22 mi (15:23 / mi) | |
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| Ran around the neighborhood with Bernie. |
| Running - Easy (road) 1:00:56 [2]8.15 mi (7:29 / mi) | |
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| Ran to U. District post office, through campus to the Burke-Gilman Trail, on the trail to NE 65th St, West on 65th to I-5, then home via 5th Ave (and up the hill on 56th). I pushed slightly for parts of this run, including up the hills, and it felt tough, even though I wasn't running fast. My legs felt slow. The cross country race next Sunday is going to be brutal. |
Saturday Nov 10 |
| Running - Easy (road) 12:36 [2]1.4 mi (9:00 / mi) | |
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| Jogged most of the way home from Dave Tallent's 50th birthday party in North Fremont. |
Thursday Nov 8 |
| Cycling (Mt. biking on road) 1:19:13 [2]18.3 mi (4:19 / mi) | |
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| Rode to Aldercrest and back to teach orienteering class. I went out via 15th Ave, but zig-zagged over to 1st and then Meridian to avoid the Maple Leaf hill. |
Wednesday Nov 7 |
| Cycling (Mt. biking on road) 1:15:02 [2]18.0 mi (4:09 / mi) | |
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| Rode to Aldercrest for mapping, then home afterward. |
| Cycling (Mt. biking on road) 17:00 [2]3.5 mi (4:51 / mi) | |
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| Rode to school and back for a cappella. |
Tuesday Nov 6 |
| Running - Barely (road) 17:02 [1]1.22 mi (13:58 / mi) | |
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| Jogged around the neighborhood with Bernie. |
Sunday Nov 4 |
| Running - Tempo (road) 13:45 [3]2.04 mi (6:43 / mi) | |
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| Warm-up most of the way to the start at French Creek West. Plenty of climb, for a warm-up. |
| Orienteering (race) 1:11:41 [4]11.5 km (6:14 / km) +200m 5:44 / km | |
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| Ran day 2 of Daniel Boone Frontier Festival at French Creek West. I had a really clean run, a pretty quick start, and a hard-pushed finish--a very hard run. I won by about 9 minutes. The woods were open but had lots of bramble vines in many places, and the thick mat of leaves on the ground made the running sort of soft. |
| Running - Easy (trail) 7:00 [2]0.78 mi (8:59 / mi) | |
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| Warm down, about 2 hours after my race. |
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Blue - Day 2 - Splits |
Saturday Nov 3 |
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| Event: DVOA A-meet
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| Running - Easy (road) 9:30 [2]1.36 mi (6:58 / mi) | |
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| Warm up for day 1 of Daniel Boone Frontier Festival at Daniel Boone Homestead. |
| Running - Tempo (orienteering) 1:16:08 [3]8.2 km (9:17 / km) | |
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| Ran course at Daniel Boone Homestead. I wasn't motivated to orienteer, so my focus was poor and I wasn't aggressive in the copious green. I did, however, run really fast on most of the longer trail sections, so this was really a fartlek session at everything from jogging to near sprinting, rather than a run of uniform intensity. I had around 10 minutes of lost time. |
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Blue - Day 1 - Splits |
Friday Nov 2 |
| Running - Easy (road) 31:20 [2]4.57 mi (6:51 / mi) | |
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| Ran East from Days Inn in Pottstown, then back. I felt fairly tired from Tuesday. |