Tuesday Apr 30 |
 | Cycling (Mt. biking on road) 29:30 [2] 6.94 mi (4:14 / mi) | |
| |
| Biking, in three short trips:
7:19 ride to school for running group, 10:41 ride to Empty Space to see Vera Wilde, and 11:30 ride home.
|
| Running - Road / Track 49:46 [2] 5.85 mi (8:30 / mi) | |
| |
| Husky group run to the Arboretum, then jogging recovery during form drills at Husky Stadium. |
| Calisthenics / Dance (form drills) 3:00 [5] 0.4 mi (7:30 / mi) | |
| |
| 3x15 seconds for four form-drills: high knees, butt kicks, skip bounding, and stiff-legged bounding off the balls of the feet.
|
| Running - Road / Track (track) 5:48 [3] 1.0 mi (5:47 / mi) | |
| |
| Did 4x400m with Trish, Katie, maybe Raymond, and some other guys with a 100m sprint tacked on to the end of each one (logged separately). The 400s didn't feel totally easy, probably because I'm tired from Chicago. My times: 86.7 87.0 86.3 87.7 |
| Running - Road / Track (track) 58 [5] 0.25 mi (3:51 / mi) | |
| |
| Sprint/floats after the end of each 400m. My times: 14.7 14.1 14.7 14.6 |
| Running - Road / Track 13:15 [2] 1.56 mi (8:30 / mi) | |
| |
| Three X one lap jogging recovery between quarters, then 7:14 warm-down jog to my bike, parked at Bagley. |
| Running - Road / Track (road) 21:52 [1] 1.82 mi (12:00 / mi) | |
| |
| Jogged around the neighborhood with Bernie and Mom. |
| Calisthenics / Dance (stepping exercises) 10:00 [3] | |
| |
| Did some semi-vigorous stepping up and down from the red coleman cooler (hey, it's a nice height for stepping!) I did some forward and backward stepping and some lateral stepping. I did a bit of jumping, too, but not very much because it made Bernie bark. |
Monday Apr 29 |
| Cycling (Mt. biking on road) 26:23 [2] | |
| |
| Rode to Coe Elementary for testing. It turned out I was a day early, so I went for a leisurely ride around Magnolia, which I've logged separately. My legs felt moderately fatigued from the Bramble Ramble. |
| Cycling (road / grass) 1:04:00 [1] | |
| |
| A very leisurely pedal around Magnolia, then home. It was a splendorous day. |
| Cycling (Mt. biking on road) 17:13 [2] 3.83 mi (4:30 / mi) | |
| |
| Some biking? 6:24 and 10:49. |
Sunday Apr 28 |
| Running - Trail / Grass 6:00 [3] 1.0 mi (6:00 / mi) | |
| |
| Brief warm up for Day 2 of the Bramble Ramble Extreme. I felt quite strong and quick today, although at the same time somewhat fatigued from yesterday. |
| Orienteering (race) 1:15:50 [4] 10.97 km (6:55 / km) | |
| |
| Ran day 2 of the Bramble Ramble Extreme. I got off to a pretty strong start, but then lost some time on a few poor route choices. Still, I was mostly disciplined--able to keep both my focus on navigation and a good tempo. The last couple km were somewhat easier and I ran them hard. |
| |
|
Blue - Splits |
Saturday Apr 27 |
| Running - Trail / Grass 13:00 [3] 2.08 mi (6:14 / mi) | |
| |
| Warm up for WRE at Palos Hills North. I felt pretty good, physically, but wasn't totally awake, mentally. |
| Orienteering (race) 1:13:39 [3] 10.03 km (7:21 / km) | |
| |
| Ran Day 1 (World Ranking Event) of the Bramble Ramble Extreme, near Chicago. The "Extreme" stood for muddy, although after the treacherous slopes of the Flying Pig this terrain seemed really tame. I had a pretty good run--better than at the Pig WRE--although I felt like I wasn't fully awake for the first half of the course, on account of the 2-hour time change and being moderately sleep deprived. Still, I managed to escape the greenest parts of the course with only about 4-5 minutes lost time, mostly in little misses. I got over my tentativeness and lack of focus and ran well for the final third or half of the course. On the whole, the run felt like only a moderate physical effort, because I was slowed by the green and the navigation. |
| Running - Trail / Grass (grass) 4:00 [2] 0.44 mi (9:05 / mi) | |
| |
| Bits of jogging around after the race. I didn't take a proper warm-down, mostly because of the onset of the rain. I was lucky to run early. |
| |
|
Blue/WRE - Splits |
Friday Apr 26 |
| Running - Road / Track (road) 38:56 [2] 5.76 mi (6:45 / mi) | |
| |
| Ran around Willowbrook the night before the Bramble Ramble WRE. Started at the Baymont Motel, and went along the frontage road next to I-55 to Harvester Park, then through the surreal land of light industrial and office park suburbia. It was a fun run, and I felt strong. |
Sunday Apr 21 |
| Running - Road / Track (road / grass) 10:00 [2] 1.43 mi (7:00 / mi) | |
| |
| Warm up for orienteering at Marymoor Park. |
| Orienteering race 22:50 [3]*** 4.2 km (5:26 / km) | |
| |
| Orienteering at Marymoor Park. [I'm logging this almost 5 years later.] |
| |
|
3 - Splits |
Tuesday Apr 16 |
| Cycling (Mt. biking on road) 32:56 [2] 8.73 mi (3:46 / mi) | |
| |
| Rode to Aldercrest for orienteering class. My legs felt pretty good at the start of the ride, but that wore off some toward the end of the ride, when they almost felt normal. |
| Running - Trail / Grass (grass) 10:00 [2] 1.25 mi (7:59 / mi) | |
| |
| Ran around hanging and picking up controls at Aldercrest. |
| Cycling (Mt. biking on road) 46:25 [2] 9.69 mi (4:48 / mi) | |
| |
| Rode home from Aldercrest, stopping at Hamlin Park (after 17:35 for 3.14 miles up the hill) to vet my courses for next week's orienteering class. |
| Orienteering (course setting) 15:15 [2] 2 km (7:38 / km) | |
| |
| Vetted my courses for orienteering class at Hamlin Park next week. My legs felt pretty fatigued. |
| Calisthenics / Dance (form drills) 2:40 [5] 0.33 mi (8:04 / mi) | |
| |
| Did 2 x 20 seconds each of high knees, skip bounding, butt kicks, and straight-legged bounding off the balls of the feet. |
Sunday Apr 14 |
| Running - Road / Track (road) 14:00 [2] 1.75 mi (7:59 / mi) | |
| |
| Warm up for the Flying Pig Farsta at Fort Ancient. My legs felt pretty strong for some reason. |
| Orienteering (race) 1:23:00 [4] 9.7 km (8:33 / km) | |
| |
| Ran the Pig Farsta. Only a couple of minutes of lost time--1.5 minutes was due to having to detour around the earthworks from my planned route choice on my leg 6 to 7 (controls 187-164). I felt pretty smooth today and stronger than the last two days. I came second behind James. Thierry Matthey finished ahead of both of us, but he skipped a control. |
| Running - Trail / Grass (grass) 7:30 [2] 0.79 mi (9:29 / mi) | |
| |
| Warm down jog with James. |
| |
|
Blue Pigsta - Splits |
Saturday Apr 13 |
| Running - Road / Track 7:30 [2] 1.07 mi (7:00 / mi) | |
| |
| Warm up for WRE at Camp Swoneky and Fort Ancient. |
| Orienteering (race) 1:22:10 [4] 8.7 km (9:27 / km) | |
| |
| Ran the World Ranking Event at the Flying Pig. I thought my legs would feel good today, but they didn't; they didn't feel terrible either, though. I only placed 9th. Most of my disappointing placing was due to poor route choices--I just didn't adapt properly to the terrain and the weather. Also, I had some hesitations and was generally somewhat sluggish. Thinking about it after the fact, I concluded that it was early season rustiness of the orienteering part of my brain. I expect subsequent races to go better. |
| |
|
WRE blue - Splits |
Friday Apr 12 |
| Running - Trail / Grass (grass) 9:40 [2] 1.38 mi (7:00 / mi) | |
| |
| Warm up for Pig Sprint at Camp Whip Poor Will. |
| Orienteering (race) 25:17 [3] 2.4 km (10:32 / km) | |
| |
| Ran 50:34 for the Flying Pig Sprint at Camp Whip Poor Will. I had trouble getting going early on, but I started running hard in the middle of the course, and I've logged the second part at intensity 4. |
| Orienteering (race) 25:17 [4] 2.9 km (8:43 / km) | |
| |
| Second part of Pig Sprint. |
| Running - Terrain 18:00 [2] 1.5 mi (11:59 / mi) | |
| |
| Jogged out to retrieve my compass where I dropped it where I fell on a muddy embankment in the reentrant between controls 11 and 12. |
| |
|
Blue Sprint - Splits |
Thursday Apr 11 |
| Running - Road / Track (some grass) 23:27 [2] 3.44 mi (6:48 / mi) | |
| |
| Zoo run. |
Wednesday Apr 10 |
| Cycling (Mt. biking on road) 11:50 [2] 2.63 mi (4:30 / mi) | |
| |
| Rode somewhere; I don't remember where. |
| Cycling (Mt. biking on road) 8:45 [2] 2.56 mi (3:24 / mi) | |
| |
| Rode to WRI for tester training. |
| Cycling (Mt. biking on road) 15:51 [2] 2.8 mi (5:39 / mi) | |
| |
| Rode home from WRI. |
| Cycling (Mt. biking on road) 15:27 [2] 3.64 mi (4:14 / mi) | |
| |
| Rode to Stevens Court for a cappella (4:56), to Suzzallo for big group (3:28), and home afterward (7:03). |
Tuesday Apr 9 |
| Cycling (Mt. biking on road) 7:36 [2] 1.65 mi (4:36 / mi) | |
| |
| Rode to campus for running group. |
| Running - Road / Track (road) 48:30 [2] 5.7 mi (8:30 / mi) | |
| |
| Ran from campus to meet the Husky group for the Arboretum run. I went to the stadium at the end for a little speed work, after an intermission to talk with Bill and Anneliese about the USOF course/class structure. My legs felt pretty slow at the beginning of the run, but they felt somewhat better at the end. |
| Calisthenics / Dance (form drills) 3:00 [5] 0.39 mi (7:41 / mi) | |
| |
| 30 seconds each of high knees, butt kicks, skip bounding, and straight leg springing off the ball of the foot. Then, I did 2x30 seconds striding backwards. I took plenty of jogging rest in between drills. |
| Running - Road / Track (sprints & stairs) 2:28 [5] 0.53 mi (4:40 / mi) | |
| |
| I ran two sets of 3 x 100m accelerations with jogging between 100's and 2:30 rest between sets.
Then I ran six times up the Husky Stadium stairs (lower level) with jogging back recovery.
Times:
100m set 1: 16.3 15.4 16.2
100m set 2: 14.2 15.1 14.3
Stairs: 11.2 9.7 9.4 9.0 8.8 8.4 |
| Running - Road / Track (track) 2:37 [4] 0.5 mi (5:13 / mi) | |
| |
| Ran 800m. It was tough after the form drills, sprinting, and stairs. |
| Running - Road / Track (track) 14:44 [2] 1.55 mi (9:29 / mi) | |
| |
| Little bits of jogging recovery during my workout. |
| Running - Road / Track (road) 7:52 [2] 0.87 mi (9:02 / mi) | |
| |
| Warm down back to bike. |
| Cycling (Mt. biking on road) 10:46 [2] 1.65 mi (6:31 / mi) | |
| |
| Rode home from campus. |
Monday Apr 8 |
| Paddling / Rowing (canoeing) 1:40:00 [1] 9.0 mi (11:06 / mi) | |
| |
| Canoed down the Sammamish Slough from Marymoor to Bothell Landing with Terry and Stephen. We put in at 6:30 PM and took out at 9:23. We didn't push ourselves. Night fell, and the part in the dark was fun. We hung the bag of beer to cool in the water over the left side of the back, and it was a powerful rudder to steer against! |
Sunday Apr 7 |
| Running - Road / Track (road) 1:45:00 [2] 11.5 mi (9:07 / mi) | |
| |
| Ran 3:39:46 on Whidbey Island with Bill. We went from Heidi's work in Langley, out Saratoga Road, on DNR & Metcalf Trust Trail System, farther on Saratoga Road to Baby Island Heights, South on E. Harbor Road, East on Goss Lake Road, on trails again, then back to Langley. I felt pretty good at the end of the run and (literally) pushed Bill up some of the hills toward Langley, after getting sort of tired from 2-2.7 hours. About half of the run was on trails and soft shoulder and about half was on pavement and hard shoulder. The trail portion is logged separately. |
| Running - Trail / Grass (trail / soft shoulder) 1:54:46 [2] 11.5 mi (9:58 / mi) | |
| |
| Other part of the Whidbey run with Bill. |
Saturday Apr 6 |
| Running - Road / Track (road) 6:00 [2] 0.75 mi (7:59 / mi) | |
| |
| Brief warm up for Fort Casey Score-O. My legs felt sort of heavy and slow. |
| Orienteering (race) 27:21 [4] 3.6 km (7:36 / km) | |
| |
| Ran Fort Casey Score-O. I went out pretty hard at the beginning and was pretty dead after 5-10 minutes. I mostly navigated okay, but I was a little lazy with my precision map reading and compass a couple of times. |
| Running - Road / Track (road) 6:00 [2] 0.75 mi (7:59 / mi) | |
| |
| Warm down after Fort Casey. I picked up the "no tresspassing" signs from the entrance to the ranger's residence. |
Friday Apr 5 |
| Cycling (Mt. biking on road) 23:25 [2] 4.68 mi (5:00 / mi) | |
| |
| Rode from Montlake Building to U. Village to invest in some surplus Easter candy, then through Ravenna Park and home. |
Thursday Apr 4 |
| Running - Road / Track (road) 10:00 [2] 1.15 mi (8:41 / mi) | |
| |
| Warm up jog from Ellie's along 65th toward Sand Point. |
| Calisthenics / Dance (form drills) 2:00 [5] 0.29 mi (6:53 / mi) | |
| |
| Did 30 seconds each of butt kicks, high knees, skip-bounding, and long stride bounding. |
| Running - Road / Track (hills) 4:13 [5] 0.78 mi (5:25 / mi) | |
| |
| Ran hills on 65th St, from 51st Ave to 50th Ave. I ran 3 sets of 6 x about 70 meters with jogging back recovery (about 35 seconds). I took 1:15 rest between sets. I felt progressively stronger as the first two sets progressed, then I sort of plateaued, but I ratcheted up the intensity as I went, so my times trended downward. I felt fit.
Times:
16.3 16.2 15.1 15.6 14.9 14.1
13.9 14.2 14.6 14.2 13.6 13.4
12.4 13.4 13.2 13.1 12.7 12.0 |
| Calisthenics / Dance (hill bounding / drills) 53 [5] 0.14 km (6:19 / km) | |
| |
| Did two hills running hard backwards and working on snapping my leg straight and springing off my toes. |
| Running - Road / Track (road) 22:54 [2] 2.86 mi (8:01 / mi) | |
| |
| Recovery running during my hill workout, then an 8-minute warm-down afterward. |
| Cycling (Mt. biking on road) 13:05 [2] 2.91 mi (4:30 / mi) | |
| |
| Rode to Montlake Building. |
| Calisthenics / Dance (contact improv.) 20:00 [1] | |
| |
| Went to a contact improvisation class with Terry. Most of the 1.5 hours was essentially sedentary, but about 20 minutes was somewhat vigorous. This was my first contact improv. class, and it was really fun. |
Wednesday Apr 3 |
| Running - Trail / Grass 1:03:00 [2] 5.73 mi (10:59 / mi) | |
| |
| Ran around Seward Park with Terry. It was a gorgeous, sunny day. |
| Cycling (Mt. biking on road) 18:11 [2] 3.64 mi (4:59 / mi) | |
| |
| Rode to Stevens Court for a cappella (6:00), to Suzzallo for big group (3:39), and home afterward (8:32). |
Tuesday Apr 2 |
| Running - Road / Track (road) 22:49 [1] 1.8 mi (12:41 / mi) | |
| |
| Jogged to the Wallingford post office and back with Bernie. |
| Cycling (Mt. biking on road) 36:43 [2] 8.5 mi (4:19 / mi) | |
| |
| Rode to Aldercrest to teach orienteering class. There was a moderate headwind, so it was sort of tough. |
| Running - Trail / Grass (grass) 8:00 [3] 1.33 mi (6:00 / mi) | |
| |
| Running around at Aldercrest hanging and picking up markers. |
| Cycling (Mt. biking on road) 40:41 [2] 11.0 mi (3:42 / mi) | |
| |
| Rode from Aldercrest to UW for running group. |
| Running - Road / Track 50:00 [2] 6.06 mi (8:15 / mi) | |
| |
| Arboretum run with the Husky running group, then a bit more warm-up running at Husky Stadium before the track workout. |
| Running - Road / Track (track) 29:23 [3] 5.0 mi (5:52 / mi) | |
| |
| Ran 5 x 1 mile at around threshold pace on the track. I took 1:30 rest between reps. I was fatigued from all the biking today (plus, I think I was sort of dehydrated), but I felt a bit better on the fourth and fifth reps. Scott Jurek ran the first 2/3 or so of the second through fifth miles with me (he sped up in the third lap and so pulled away). My exercise pulse was 165-170, and my recovery pulse ranged from 125-135, but neither trended upward during the workout. My times: 5:53 5:55 5:53 5:53 5:49 |
| Running - Road / Track (track) 1:03 [5] 0.25 mi (4:12 / mi) | |
| |
| Did 4 x 100m accelerations with 100m jogging rest between reps. I felt pretty fast, but the pick-ups were tiring. Times: 16.9 15.6 15.5 15.1 |
| Running - Road / Track 8:10 [2] 0.86 mi (9:29 / mi) | |
| |
| Jogged to my bike to warm-down after the track workout. |
| Cycling (Mt. biking on road) 10:47 [2] 2.16 mi (4:59 / mi) | |
| |
| Rode home from Bagley. |