Wednesday Jun 26 |
 | Orienteering (race) 1:14:47 [3] 8.1 km (9:14 / km) +210m 8:10 / km | |
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| Yukon Champs. About 10 minutes of lost time. |
Tuesday Jun 25 |
| Running - Trail / Grass (some terrain) 1:01:45 [2] 7.13 mi (8:39 / mi) | |
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Tuesday Jun 18 |
| Orienteering (course setting) 40:29 [2] 5 km (8:06 / km) +60m 7:38 / km | |
| slept:4.5 |
| Hung controls, ran around to check on the students doing the course, and picked up controls. Today was my last orienteering class for Shoreline for the school year. The kids (and parents) had a great time doing the "extreme-O" course I set for them. My left achilles felt quite good. I only remember it hurting at all once. It's gotten to where I can run on it for reasonable lengths of time--yay! |
| Running - Road / Track (road) 11:00 [2] 1.5 mi (7:19 / mi) | |
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| Ran to Woodland Park and back to check my courses for class tomorrow. My achilles felt a bit vulnerable again. I think that was because I twinged it when I stood on my shoe while I was getting dressed to go running. It felt fine on the way home, though. |
| Orienteering (course setting) 15:07 [2] 1.68 mi (8:59 / mi) +50m 5:07 / km | |
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| I ran around Woodland checking control sites. |
Sunday Jun 16 |
| Running - Road / Track (gravel road) 15:00 [2] 1.76 mi (8:31 / mi) | |
| slept:6.0 (injured) |
| Jogged with Bill to warm up for orienteering at Bullfrog Flats. I was really sore from yesterday, especially in my quads. My left achilles only hurt a couple of times while I warmed up, but I had to be careful not to bend my ankle forward too much--or pronate too much. |
| Orienteering (race) 51:30 [3] 7.5 km (6:52 / km) +123m 6:21 / km | |
| spiked:9/12c slept:6.0 |
| Ran course 4 at Bullfrog Flats. I had trouble with #3 (2.5 minutes) and #11 (0:30-0:45). There were some irregularities with both controls. Since my achilles felt volatile, I fashioned a heel wedge out of folded up cardboard and inserted it under the footbed of my left running shoe. My achilles twinged a few times, but the heel lift seemed to work really well for the most part--and most amazingly of all, it didn't even give me blisters. My injury seemed to get slightly worse (more prone to hurt when I didn't step properly) about one third of the way through the course then better for the last half. Most of the time it felt fine, and it only hurt when I planted my left foot in certain positions. |
| Walking (trail) 1:00:00 [1] 4.0 mi (14:59 / mi) +275m 7:41 / km | |
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| Hiked to Twin Falls and back with Bill. The round-trip was only 3.2 hilly miles, but we did a little extra exploring along the way and when we got there. Part of our afternoon outing was a picnic at Weeks Falls (and small (up to 5 megawatt) hydroelectric project), followed by walking around the trails at Olallie State Park. We saw some humongous old growth Cedar and Spruce trees, along with a bunch of sword, bracken, and deer fern, abundant moss and other epiphytic growth, and a bunch of the usual suspects. It's a beautiful piece of forest, but the South side of the Snoqualmie has just a tiny bit of terrain, so it would really only be useful for trail-O. After hiking to Twin Falls, we checked out the undeveloped part of the park on the North side of the river. It was remarkably open (for windward side forest), but it had very few features one could hang a control on. We turned around after tromping into the big hill, about half a mile in from the NW end. It was a good walk, anyway, and my achilles doesn't seem any the worse for wear after this morning, since it didn't bother me during all the walking. |
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4 - Splits |
Saturday Jun 15 |
| Orienteering (race) 1:15:32 [4] 10.7 km (7:04 / km) +430m 5:53 / km | |
| spiked:11/15c slept:2.0 |
| Ran the long-O at St. Edward and Big Finn Hill. It was my first real run in many, many days. I wore running shoes, and my achilles didn't bother me, despite me running pretty hard, especially from control 1 to control 5, when I was trying to catch Martin and Bill and hadn't assimilated all the water I had drunk yet. I eased off a bit after about control 7, since I was comfortably in the lead after Martin and Bill's bad route choice (cul-de-sac, probably 5-10 minutes lost). Some of my race was intensity 3 and some was intensity 4, but I'm logging it as intensity 4, because it was tough after doing so little for the last couple of weeks. |
| Orienteering (course setting) 26:30 [2] 2.65 km (10:00 / km) +100m 8:25 / km | |
| 17c slept:2.0 (injured) |
| Set out controls for training courses at Hamlin Park. I was tired from the orienteering, and my left achilles started hurting again after I jammed it a few times when I wasn't being careful. D'oh! At least it didn't hurt in the evening afterward. |
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3 (long) - Splits |
Friday Jun 14 |
| Orienteering (course setting) 7:30 [2] 0.85 km (8:49 / km) | |
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| Set out controls at Meadowbrook for the Seattle Waldorf School game day. |
| Orienteering (control pick-up) 4:13 [3] 0.85 km (4:58 / km) | |
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| Picked up the course at Meadowbrook, running moderately hard. I felt sort of sluggish and out of shape. |
| Orienteering (course setting) 34:45 [2] 3.48 km (9:59 / km) +120m 8:31 / km | |
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| Ran around a little while designing courses for training tomorrow and for class on Tuesday. I was really hungry, sleepy, and generally low on energy. |
Wednesday Jun 12 |
| Cycling 7:32 [1] 1.25 mi (6:02 / mi) | |
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| Rode the Bonelli to Bikesmith and back to see about getting a new cassette hub. It would cost about $50, and it would still be a POS, so I decided to wait for a second hand wheel from Stephen's Killer V. Riding with a slipping freewheel is quite a trick. |
Tuesday Jun 11 |
| Orienteering (course setting) 28:04 [2] 3.51 km (8:00 / km) +30m 7:40 / km | |
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| Set up controls for O' class, ran around to check on the students and pick up a few markers, then took down the rest of the markers at the end. My left achilles feels pretty good today. |
| Riding scooter (Razor) 20:32 [3] 3.35 mi (6:08 / mi) +75m 3:34 / km | |
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| Rode from Stephen's to 40th Ave Park and Ride (6:13 for 1.14 mi.), then most of the way home from Montlake (14:19 for 2.21 mi.); I caught the 44 for a few blocks. I bent my leg too much and twinged my left achilles badly once. It was really hot today. |
Sunday Jun 9 |
| Roller-skating 23:17 [2] 3.0 mi (7:45 / mi) | |
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| Skated to Deer Harbor Marina from my family's land on Orcas (11:00) and back (12:17). I wiped out on the way down the steep hill leaving Spring Point. I just got a few minor scuffs. Coming back, my left achilles hurt a little. Will it ever get better? :-( |
Friday Jun 7 |
| Cycling 12:20 [2] 3.08 mi (3:59 / mi) | |
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| Riding around Overlake trying to find a phone to call Stephen. It was a gorgeous day. |
| Cycling (Mt. biking on gravel) 51:45 [2] 11.5 mi (4:30 / mi) | |
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| Rode with Stephen from Rattlesnake Lake to the Iron Horse Trail via a muddy single-track path, up the trail to an electric sub-station, then back to the car by taking the trail all the way to the watershed (paved) road, beyond the parking area. It was Stephen's birthday, and we decided that the ride was an appropriately fun thing to do. We were right; we'll have to do it again. My achilles seemed not to mind. |
Thursday Jun 6 |
| Cycling 6:00 [2] 1.5 mi (3:59 / mi) | |
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| Test rode Nic's bike after I got it repaired and tuned up (at Bikesmith). It's so much fun (and so quiet) to ride now! |
Tuesday Jun 4 |
| Orienteering (course setting) 7:30 [2] 0.8 km (9:22 / km) | |
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| Hung controls for orienteering class. My achilles didn't bother me much -- woo-hoo! Class went really well, too. |
| Running - Road / Track (road) 10:00 [2] 1.5 mi (6:40 / mi) | |
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| Ran to campus for Chamber Singers concert. My achilles didn't hurt at first, but then it felt sort of strained after a few minutes. Mostly, it didn't hurt. |
Sunday Jun 2 |
| Running - Terrain 6:00 [2] 0.75 mi (7:59 / mi) | |
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| Brief warm up for orienteering at Chamna Natural Preserve, in Richland. My left achilles hurt a little when my ankle was bent and under stress at a certain angle. |
| Orienteering (race) 33:01 [4] 4.3 km (7:41 / km) | |
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| Ran course 5 at Chamna. I ran hard most of the time, but had to slow down to intensity 2 or 3 for about 10 minutes at the thick, tricky, and flooded East end of the map. |
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5 day 2 - Splits |
Saturday Jun 1 |
| Running - Road / Track (dirt road) 17:15 [3] 2.8 mi (6:10 / mi) | |
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| Warm up for orienteering at Fishtrap Lake. I felt pretty good, and my pulse was 150-60. My achilles didn't bother me while I warmed up. |
| Orienteering (race) 57:11 [3] 8.7 km (6:34 / km) | |
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| Ran course 5 at Fishtrap Lake. I mostly orienteered well, after taking a few minutes to get into the map on the way to controls 1 and 2. My only significant mistake was a 1 minute loss on control 9, where I lost my direction, turned right, and had to stop and relocate (which simply required orienting my map). I did a poor job pre-planning, so I lost several seconds figuring things out early in each leg. |
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5 day 1 - Splits |