Monday Sep 30 |
 | Orienteering (course setting) 7:00 [4]1.27 mi (5:29 / mi) +20m 3:16 / km | |
| slept:7.75 |
| Running in little fits and starts during course set up and take down for my Shoreline O' class. My right arch or tarsal bones hurt from running in dress shoes. Also, my right knee (just above the kneecap) twinged badly a couple times while I was setting up, but it seemed quite a bit better at the end and on even ground. |
Sunday Sep 29 |
| Orienteering (race) 34:19 [3]5.1 km (6:44 / km) +10m 6:40 / km | |
| slept:9.3 |
| Ran course 4 at Lake Sammamish. It was a fartlek, since some of the going was slow because of head high grass and seemingly bottomless waterholes in the marsh. It was nice running weather, and I enjoyed the rough ground, although my right knee and lower back hurt several times from the stress. For some reason, the muscles behind my right knee seemed unbothered by the medium-hard running. |
Saturday Sep 28 |
| Walking (hiking) 40:00 [1]1.9 mi (21:03 / mi) +90m 11:24 / km | |
| slept:5.0 |
| Course setting at Salmon La Sac, I hiked out the Cooper River Trail with Bernie, bush whacked a bit, and hiked back to the car. I was carrying a little over two gallons of water. |
| Orienteering (course setting) 1:40:00 [2]12 km (8:20 / km) +340m 7:18 / km | |
| slept:5.0 (injured) |
| Course setting at Salmon La Sac. I carried a little over two gallons of water most of the time, and I felt sleepy and a bit fatigued. I was mostly on trails and roads, but went through some terrain also. The terrain is phenomenally technical. I mostly hiked brisky, but did some running at times. The muscles behind my right knee twinged badly a few times and bothered me much of the time. |
Friday Sep 27 |
| Cycling (Mt. biking on road) 25:31 [2]6.0 mi (4:15 / mi) | |
| slept:9.0 |
| Rode to Greenwood and back, buying presents for Warren's birthday and groceries for the dinner celebration. |
Thursday Sep 26 |
| Cycling (Mt. biking on road) 28:05 [2]6.1 mi (4:36 / mi) +120m 2:42 / km | |
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| 11:28 ride (2.95 mi) to Montlake to work the front desk, 14:13 (2.63 mi) ride to Bungalow for dinner with Dad, Nic and Amber, and 2:24 (0.52 mi) home. My right knee (under the kneecap) felt creaky and weird for about the first 15-30 seconds each time I got on the bike. Also, I felt a bit fatigued from yesterday's ride. |
Wednesday Sep 25 |
| Cycling (Mt. biking on road) 1:22:15 [2]22.8 mi (3:35 / mi) +240m 2:10 / km | |
| slept:8.0 |
| Rode to Harvey's house to pick up COC mail, then to Renton for sailing class. It was a nice day but a touch warm, but I didn't have quite enough water. Still, my legs felt quite good, and the muscles behind my right knee seemed substantially less sensitive today, although not entirely better. |
| Cycling (Mt. biking on road) 9:50 [3]3.37 mi (2:55 / mi) | |
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| Rode from sailing class to the Renton Transit Center to catch the bus downtown, but the bus pulled away just as I was getting there, so I had to chase it down for a mile--good fun! |
Tuesday Sep 24 |
| Cycling (Mt. biking on road) 54:44 [2]12.77 mi (4:17 / mi) +265m 2:30 / km | |
| slept:7.0 (injured) |
| Rode to Montlake to answer phones (11:27), to Old Spaghetti Factory for dinner with the Madsons (17:16), and home (26:01).
The little muscles behind my right knee have been sore since the weekend. They bothered me a few times walking around the house, but they felt okay most of the time while I was cycling. My legs felt sort of fatigued while riding. |
Monday Sep 23 |
| Running - Trail / Grass (course setting) 8:00 [3]1.2 mi (6:40 / mi) +30m 3:51 / km | |
| (injured) |
| Setting and picking up controls for orienteering class at Shoreline. I noticed walking around that I'm sensitive behind my right knee. It seems most likely to twinge when walking up stairs or hills. Other than that, I just feel a bit fatigued. |
Sunday Sep 22 |
| Running - Road / Track (dirt road) 10:00 [3]1.25 mi (7:59 / mi) +100m 3:59 / km | |
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| Ran along McCrillis Road to warm up for the anchor leg of the U.S. Relay Champs. I felt somewhat sluggish, but not too bad. |
| Orienteering (race) 46:55 [4]6.3 km (7:27 / km) +240m 6:15 / km | |
| spiked:12/15c |
| Ran the anchor leg of the U.S. Relay Champs at Beaver Brook Farm. I felt pretty good, physically, although my legs weren't too sharp for the last third or half of the race. I ran the whole way by myself, which was a bit disappointing, since I was hoping to catch someone. I almost caught Dan Walker, but fumbled the punch card then tripped in the chute for good measure. I made 3-4 minutes of errors. |
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Blue - Splits |
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Red - Splits |
Saturday Sep 21 |
| Running - Trail / Grass 6:00 [2]0.86 mi (6:58 / mi) +10m 4:11 / km | |
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| Warm up for orienteering at Beaver Brook Farm. I felt okay, especially considering I did a rogaine a week ago. |
| Orienteering (race) 1:21:09 [3]9.2 km (8:49 / km) +260m 7:44 / km | |
| spiked:16/20c |
| Classic race at Beaver Brook Farm. I went hard, but parts of the run were pretty low intensity, due to the navigational demands and the difficult footing (ferns, deadfall or rocks in some places). I had a fairly good run, with about 4-5 minutes mistakes. |
Wednesday Sep 18 |
| Cycling (Mt. biking on road) 35:44 [2]7.52 mi (4:44 / mi) +175m 2:45 / km | |
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| Rode to Laurelhurst Elementary (13:50 for 2.84 miles), to Montlake to catch the bus to sailing class (9:24 for 2.33 mi), and home from Montlake (12:30 for 2.35 mi). |
Tuesday Sep 17 |
| Cycling (Mt. biking on road) 22:00 [2]4.93 mi (4:27 / mi) +110m 2:36 / km | |
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| Rode to Laurelhurst for work (SP testing): 2.84 miles in 12:40. At the end of the school day, I rode to Bagley to meet Bill for the run: 2.09 miles in 9:20. The front tire went flat on the way, so I stopped at the bike shop on the South side of 45th to get it fixed. I felt surprisingly good, considering I just did a rogaine.
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| Running - Road / Track 49:40 [2]5.5 mi (9:02 / mi) +100m 5:19 / km | |
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| Ran from Bagley to IMA, then did the Arboretum run. I felt basically fine, except for my left foot, which has been sort of bruised and achy since the rogaine. It twinged a couple of times during the run, making me think that a muscle may have been strained or something, although the pain isn't localized. I hope it's better by the Relay Champs. |
| Cycling (Mt. biking on road) 13:00 [1]1.82 mi (7:08 / mi) +75m 3:56 / km | |
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| I took it easy riding home from Bagley. |
Saturday Sep 14 |
| Orienteering (rogaining) 20:40:00 [2]93 km (13:20 / km) +3500m 11:13 / km | |
| ahr:138 |
| Did the U.S. Rogaine Champs with Vlad. We ran a lot (for me), and kicked it in pretty hard at the end. (Log entry reflects going time. Total time on course was just shy of 23 hours.) |
Friday Sep 13 |
| Cycling (Mt. biking on road) 17:27 [2]3.3 mi (5:17 / mi) | |
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| 7:30 to the HUB for my Experimental College interview and 9:57 home. |
Wednesday Sep 11 |
| Running - Road / Track (road) 6:38 [3]1.06 mi (6:14 / mi) +5m 3:50 / km | |
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| Ran to U-district to catch bus to sailing class. |
| Running - Road / Track (road) 5:00 [2]0.71 mi (7:01 / mi) | |
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| Ran from bus stop to North dock at Gene Coulon Park. |
Tuesday Sep 10 |
| Cycling (Mt. biking, mostly road) 54:30 [2]13.0 mi (4:11 / mi) +215m 2:29 / km | |
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| Rode to IMA to try to meet the Husky running group, but they had already left. I rode the usual route but didn't see them, so I rode through Ravenna and Green Lake to the Woodland Park track for a few minutes of the Club Northwest workout, then rode home. I mostly felt pretty strong on the bike today. |
| Running - Trail / Grass 4:15 [4]0.83 mi (5:07 / mi) +15m 3:01 / km | |
| ahr:183 |
| Ran a loop of the Lower Woodland fields (the beginning of the HS X-C course, to near the top of Soap Box hill) with Dave Martin and Chris Charles, 990m in 3:12. After 1:17 jog, we strided 340m in 1:03. I felt pretty good, and surprisingly it was no problem keeping up, despite the fact that I've been doing little fast running. |
Monday Sep 9 |
| Riding scooter 13:08 [2]1.9 mi (6:55 / mi) +40m 4:02 / km | |
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| Rode to Fremont Public Association on 45th to phone bank for the housing levy. 6:03 there (downhill) and 7:05 back (uphill). |
Sunday Sep 8 |
| Running - Trail / Grass (trail) 12:36 [2]1.4 mi (9:00 / mi) +80m 4:45 / km | |
| slept:3.0 |
| Jogging during mapping party at Point Defiance. I felt really tired and sluggish, and my legs hurt. I guess I'm not used to training for two days in a row then only sleeping three hours. |
| Running - Road / Track (road) 8:42 [1]0.57 mi (15:15 / mi) +15m 8:46 / km | |
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| Jogging around the neighborhood with Bernie. |
| Running - Road / Track (road) 25:33 [2]3.35 mi (7:37 / mi) +50m 4:32 / km | |
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| Jogging portion of my run to Northgate GHCU and back. I Jogged for 8:00, ran medium-hard for 6:00, jogged for 4:00, ran medium-hard for 5:08 (to GHCU), stopped for about 3:00, jogged for 0:52, ran med-hard for 6:00, easy for 3:00, med-hard for 3:22, then easy for 9:41. I felt tired at first but mostly okay on the faster parts, which was a relief after the last week or two of feeling slow. |
| Running - Road / Track (road) 20:30 [3]3.24 mi (6:19 / mi) +130m 3:30 / km | |
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| Medium-hard sections of run. 6:00 for 0.83 mi (7:15 pace uphill), 5:08 for 0.88 mi (5:51 pace downhill), 6:00 for 0.89 mi (6:45 pace uphill), 3:22 for 0.64 mi (5:17 pace downhill). |
Saturday Sep 7 |
| Roller-skating 30:35 [2]5.44 mi (5:37 / mi) +45m 3:24 / km | |
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| Skated down to Green Lake on 1st, around the lake (2.8 miles in 13:53), and home. It hurt my left achilles some when I pushed off with my toe. A bunch of drunk guys chased me or hassled me (maybe because I was conspicuous, wearing my night-O light.) |
| Running - Road / Track (road) 12:17 [2]1.74 mi (7:03 / mi) | |
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| Ran twice to 45th & Latona and back. The first time, I surged for a minute going downhill then for another going uphill. (I logged those separately.) The second time, I ran down 50th another block and back. My left achilles felt fine. Some drunk women hit on me as I ran by (repeatedly) |
| Running - Road / Track (road) 2:00 [4]0.38 mi (5:15 / mi) | |
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| Surges during short run. |
Friday Sep 6 |
| Cycling (Mt. biking on road, grass) 1:57:33 [2]28.21 mi (4:09 / mi) | |
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| Rode home from Madsons' via SR-520 path, Sammamish River Trail, Burke-Gilman Trail, Ravenna Park, and Gregg's Greenlake Cycle. All I ate before riding at 12:30 was a few handfuls of honey roasted peanuts. Mmmmmmmmm...honey roasted peanuts... My biking muscles aren't in good shape, so it was tiring to bike for so long, especially on so little food. Also, I was using Stephen's bike with the flat pedals with no toe straps, so I couldn't pull, only push. The weather was gorgeous: sunny and mid-60s. I rode for about 6 miles along the grass/trail horse path next to the paved path along the Sammamish River. |
| Cycling (Mt. biking on road) 7:23 [2]1.81 mi (4:04 / mi) | |
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| Rode to post office and back.
3:10 down and 4:13 back up. |
Wednesday Sep 4 |
| Running - Road / Track (road) 55:00 [1]4.7 mi (11:41 / mi) +160m 6:35 / km | |
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| Ran with Terry around Wedgewood, down to Magnuson, through the park, and back up the hill. It felt nice to run more slowly than usual. |
| Running - Road / Track (road) 7:30 [2]1.06 mi (7:04 / mi) +15m 4:13 / km | |
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| Ran to the U-district to catch the bus to Renton for my first sailing class (which was really fun!) |
Tuesday Sep 3 |
| Running - Road / Track (some trail) 1:07:52 [2]9.05 mi (7:30 / mi) +160m 4:25 / km | |
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| Ran to IMA, with Bill and Mark through the Arboretum and back, then home. Again, my legs felt sort of sluggish and tired, but I nonetheless had a long stride. |
Sunday Sep 1 |
| Running - Trail / Grass (trail) 1:55:48 [2]13.0 mi (8:54 / mi) +600m 4:50 / km | |
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| Ran with the Footzone group on the usual loop at Cougar Mtn. We mostly took it easy/moderately, but I ran hard (logged separately) to keep up with Aaron Selk going up Wilderness Peak. |
| Running - Trail / Grass (trail) 12:00 [4]1.0 mi (11:59 / mi) +240m 4:16 / km | |
| ahr:174 |
| Hard running up Wilderness Peak with Aaron Selk and William Emerson. |