Sunday Nov 30 |
 | Running - Trail / Grass (mostly trail) 44:00 [2] 4.89 mi (8:59 / mi) +200m 4:58 / km | |
| ahr:131 |
| Ran easy at Weowna Beach Park. Took a bunch of pictures and movies. |
Saturday Nov 29 |
| Running - Road / Track (road, with pack) 30:00 [3] 4.0 mi (7:30 / mi) +30m 4:33 / km | |
| ahr:160 slept:6.0 |
| Ran to Seattle Center with a pack full of gear for the weekend. I was going to watch Warren, Liam and some of their friends run the Seattle Kid's Marathon (nominally 1.2 miles--around Seattle Center). My legs felt really tired today. |
| Running - Road / Track (road, with pack) 12:30 [2] 1.2 mi (10:24 / mi) +20m 6:09 / km | |
| ahr:130 |
| Ran Seattle Kid's Marathon with Warren. He put on the jets during the second half. I took pictures and video while running. It was really fun. |
Friday Nov 28 |
| Cycling (Mt. biking on road) 31:00 [2] 7.46 mi (4:09 / mi) +182m 2:24 / km | |
| ahr:148 rhr:60? slept:4.0 |
| Rode in the rain to Hamlin (via Prestige Copy) to set up the post-Thanksgiving training. My legs felt pretty tired. |
| Orienteering (control setting) 28:00 [2] 3.73 km (7:30 / km) +50m 7:02 / km | |
| ahr:147 |
| Setting controls for Hamlin Park training. |
| Orienteering (control setting) 5:00 [3] 0.77 km (6:30 / km) +10m 6:06 / km | |
| ahr:160 |
| Some harder running while control setting. |
| Orienteering (control pick-up) 21:00 [2] 2.47 km (8:30 / km) +40m 7:52 / km | |
| ahr:135 |
| Control pick-up after training event. |
| Orienteering (Control pick-up) 2:00 [4] 0.4 km (5:00 / km) +15m 4:13 / km | |
| ahr:170 |
| Hard running while picking up controls. |
| Cycling (Trail biking) 16:00 [2] 2.46 km (6:30 / km) +20m 6:15 / km | |
| ahr:130 |
| Biking to pick up controls. |
| Cycling (Mt. biking on road) 33:00 [2] 7.38 mi (4:28 / mi) +135m 2:38 / km | |
| ahr:145 |
| Rode home from Hamlin Park. |
Wednesday Nov 26 |
| Cycling (Mt. biking on road) 38:15 [2] 9.23 mi (4:09 / mi) +200m 2:25 / km | |
| ahr:155 slept:0.0 |
| Rode to Shoreline Center for class, stopping at Kinko's (on 45th St.) on the way. My legs were tired. |
| Orienteering (Control set, shadow, p/u) 28:00 [2] 4 km (7:00 / km) +10m 6:55 / km | |
| ahr:140 |
| Set controls for final fall O' class at Shoreline Center, did some running while shaddowing the students, and picked up controls. |
| Cycling (Mt. biking on road) 41:00 [2] 7.95 mi (5:08 / mi) +162m 3:01 / km | |
| ahr:148 slept:0.0 |
| Rode home from Shoreline Center, stopping at GHCU and Albertson's on the way. My legs were really tired. |
Tuesday Nov 25 |
| Cycling (Mt. biking on road) 1:10:00 [2] 15.95 mi (4:23 / mi) +289m 2:35 / km | |
| ahr:153 |
| Rode to Shoreline Center (for mapping) and back. |
Saturday Nov 22 |
| Running - Road / Track 6:00 [2] 0.8 mi (7:30 / mi) | |
| |
| Warm up for orienteering at Marymoor Park. |
| Orienteering (race) 29:00 [4] 5.3 km (5:28 / km) +10m 5:25 / km | |
| ahr:169 max:179 spiked:8/12c slept:2.5 |
| Ran Winter Series race #2 at Marymoor Park. My heart rate was really high for the speed I was going, but I was still able to keep up a decent clip after my long lay-off. |
| Orienteering (shadowing) 34:00 [2] 3.9 km (8:43 / km) +10m 8:36 / km | |
| ahr:148 max:158 |
| Shadowed William Emerson on course 4 (5.3 km). The organizers were a few maps short, so I gave him my map and ran without. I felt okay running around with him, even after racing. (He had run an 8k 1.5 hours earlier.) |
| Orienteering (shadowing) 10:00 [3] 1.4 km (7:09 / km) | |
| ahr:164 max:173 |
| Faster segments of shadowing William. |
Friday Nov 21 |
| Cycling (Mt. biking on road) 12:30 [2] 2.51 mi (4:59 / mi) +85m 2:48 / km | |
| |
| Rode home from Terry's. |
Thursday Nov 20 |
| Running - Road / Track (mostly road) 32:00 [3] 4.3 mi (7:25 / mi) +50m 4:28 / km | |
| ahr:160 |
| Ran home from Handy Andy on Aurora. My legs felt good from 5.5 weeks rest, but my aerobic fitness was not so good, and my heart rate was high. |
| Cycling (Mt. biking on road) 13:00 [2] 2.66 mi (4:52 / mi) +88m 2:45 / km | |
| |
| Rode to Terry's via QFC (to pick up some broccoli). |
Wednesday Nov 12 |
| Orienteering (course setting) 12:00 [2] 1.71 km (7:01 / km) +60m 5:58 / km | |
| |
| Set up courses for Shoreline HEE class at Hamlin. |
Tuesday Nov 11 |
| Cycling (Mt. biking on road) 11:40 [2] 2.45 mi (4:46 / mi) +65m 2:44 / km | |
| |
| Rode to Terry's to work. |
Sunday Nov 9 |
| Roller-skating (blading) 14:15 [2] 2.8 mi (5:05 / mi) | |
| |
| Went for an evening lap. It's been a long time since I've rollerbladed, and I could feel the exertion in my quads and back. I took my headlamp, but the battery was essentially dead, so I only used it for about a minute. Fortunately, it wasn't too dark. |
Saturday Nov 8 |
| Cycling (Mt. biking on road) 23:00 [2] 5.11 mi (4:30 / mi) +40m 2:44 / km | |
| |
| Rode to my Basics of Orienteering and Land Navigation class at Sand Point. |
| Orienteering (course setting) 22:00 [2] 2.8 km (7:51 / km) | |
| |
| Ran to set up a compass course and a normal course for class. |
| Orienteering (control pick-up) 3:00 [4] 0.6 km (5:00 / km) | |
| |
| Pick up controls at Magnuson. |
Wednesday Nov 5 |
| Orienteering (course setting) 5:00 [2] 0.5 km (10:00 / km) +5m 9:31 / km | |
| |
| Hung controls for K-3 kids' course at Brugger's Bog. |
Tuesday Nov 4 |
| Orienteering (course setting / training) 33:00 [2] 4.2 km (7:51 / km) +100m 7:01 / km | |
| |
| Training event at Hamlin Park. I designed the courses (novice point-to-point and memory score-O) and hung 7 of the controls, then I visited another 8 controls before assisting with pick-up. |
| Running - Road / Track (road) 5:00 [2] 0.71 mi (7:01 / mi) +15m 4:06 / km | |
| |
| Ran to Good Shepherd Center and back to vote. |
Saturday Nov 1 |
| Calisthenics / Dance (dancing) 1:00:00 [1] | |
| (injured) |
| Dancing at Tingara concert at Anna Fahey's 30th birthday party--warming up for my 30th, coming up soon!
The muscles behind my right knee hurt some, but didn't seem to get worse. I danced somewhat conservatively to keep from stretching my injury. |