Friday Apr 30 |
 | Orienteering (control setting) 10:00 [3] 2.22 km (4:30 / km) +40m 4:08 / km | |
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| Hanging controls for Land Navigation at Night class at Magnuson Park. |
| Orienteering (control setting) 37:05 [2] 4 km (9:16 / km) +50m 8:44 / km | |
| ahr:138 |
| More control setting for class at Magnuson. |
| Running - Terrain (shadowing / pick-up) 52:55 [2] 6.5 km (8:08 / km) +60m 7:47 / km | |
| ahr:135 |
| Running around at Magnuson checking on students in Land Navigation at Night class, then picking up controls. |
Thursday Apr 29 |
| Paddling / Rowing (kayaking) 58:00 [1] 6.5 km (8:55 / km) | |
| ahr:100 |
| I went for a moonlight paddle in Green Lake. It was nice to have a firm-hulled boat, for a change. |
Tuesday Apr 27 |
| Running - Trail / Grass (some road) 34:15 [1] 3.61 mi (9:29 / mi) +75m 5:32 / km | |
| ahr:120 |
| 10:00 warm up with Anneliese to Woodland Park.
8:00 (8 x 1:00) of jogging between 30-second hard runs.
16:15 warm down jog. |
| Running - Trail / Grass 4:30 [5] 1.0 mi (4:30 / mi) +40m 2:29 / km | |
| ahr:164 max:170 |
| 9 x 30 seconds of hard running on the upper (~2km) loop of the High School cross country course at Woodland Park. I felt very strong today, and my breathing and heart rate recovered quickly between reps. |
| Running - Road / Track (road) 39:30 [2] 4.94 mi (7:59 / mi) +50m 4:49 / km | |
| ahr:148 |
| Easier portions of my run to Seattle Running Company (28:30), then the store run (49:00). |
| Running - Road / Track (some trail) 38:00 [3] 5.43 mi (7:00 / mi) +200m 3:54 / km | |
| ahr:160 max:166 |
| Harder portions of run to SRC and store run. |
| Running - Road / Track (road) 1:22:50 [2] 8.9 mi (9:18 / mi) +150m 5:30 / km | |
| ahr:137 max:146 |
| Ran home from SRC, via three SND control sites that I vetted. |
Monday Apr 26 |
| Cycling (mtb road) 38:00 [2] 11.8 mi (3:13 / mi) +40m 1:59 / km | |
| ahr:150 max:160 |
| Rode from Bothell Landing to Marymoor, with a couple side trips. The first side trip was to find a street sign to help the medics come rescue a guy who crashed on his bike (landing on his face at about 20 mph) right in front of me. The second side trip was a wrong turn out the trail to Redmond Town Center and back. |
| Paddling / Rowing (kayaking) 1:30:00 [1] 11.8 km (7:38 / km) | |
| ahr:97 max:105 |
| Paddled down the Sammamish Slough with Stephen, Warren and Greg (NASA). Warren and I were in the inflatable canoe, and Stephen and Greg towed us in the faster-hulled fiberglass kayak. |
| Running - Road / Track (road / grass) 17:05 [2] 2.36 mi (7:14 / mi) | |
| ahr:140 |
| Ran in my bike shoes from Woodinville Landing to Bothell Landing to retreive the car after paddling. |
| Cycling (mtb road) 11:30 [1] 1.77 mi (6:29 / mi) +65m 3:37 / km | |
| ahr:114 max:135 |
| Rode Lynn's bike from the Bellevue YMCA to the house. The low riding position from the seat being short made my quads burn, even though my heart rate was low. |
Sunday Apr 25 |
| Orienteering (control hanging/pick-up) 40:00 [2] 5.71 km (7:00 / km) +100m 6:26 / km | |
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| Control setting and pick-up for navigation field classes at Woodland Park. |
Saturday Apr 24 |
| Cycling (mtb road) 1:37:00 [2] 24.91 mi (3:53 / mi) +450m 2:17 / km | |
| ahr:135 |
| Rode to Uli and Trish's (15.53 mi, 38:05); home via B-G Trail (9.38 mi, 58:55) (13:00 to Lake Forest Pk; another 22:20 to Ravenna). |
Wednesday Apr 21 |
| Walking 30:14 [2] 1.5 mi (20:08 / mi) +300m 7:43 / km | |
| ahr:127 |
| Hiked with 747 up West Tiger 3 (50:14). I towed him most of the way, and we did the last 20 minutes pretty hard (logged separately). |
| Walking (trail hiking) 20:00 [3] 1.2 mi (16:39 / mi) +400m 5:05 / km | |
| ahr:157 |
| Rest of hike up Tiger pulling 747. |
| Walking (hiking) 1:00:00 [1] 4.0 mi (14:59 / mi) +75m 8:48 / km | |
| ahr:105 |
| Hiked down West Tiger #3, including Nook Trail. As usual, we got lost for a minute around the Talus Caves. |
| Running - Road / Track (some grass) 24:00 [2] 2.59 mi (9:15 / mi) +75m 5:17 / km | |
| ahr:129 |
| 12:00 wm-up and 12:00 wm-dn for hill workout at Woodland Park with Anneliese. |
| Running - Trail / Grass (grass) 3:14 [5] 0.72 mi (4:28 / mi) +60m 2:13 / km | |
| ahr:173 |
| 6 x up and over Southern Camel Hump ~30-33 (31 avg.) North and 31-33 (32 avg.) South. Took about 115 to 140 rest between reps. The whole workout took 11:00.
Splits: 32.8 119 33.3 142 29.9 127 32.2 136 29.8 142 30.8 |
| Orienteering (control hanging/pick-up) 40:00 [2] 5.71 km (7:00 / km) +40m 6:46 / km | |
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| 17:00 control hanging and pickup at Aldercrest, and 23:00 control hanging and pickup at Magnuson. |
Monday Apr 19 |
| Walking (trail) 20:00 [2] 1.6 mi (12:29 / mi) +120m 6:18 / km | |
| ahr:140 |
| Rosemary and I had a picnic at the beach at Discovery Park. She walked all the way to the beach by herself, but I carried her back up the hill to the car. |
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| C • Nice memory 2 |
Sunday Apr 18 |
| Orienteering (control hanging/pick-up) 10:00 [3] 2.14 km (4:40 / km) +30m 4:22 / km | |
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| Running while setting and picking up controls at NSCC for Intro. to Orienteering class. |
| Orienteering (control hanging/pick-up) 15:00 [2] 2.73 km (5:30 / km) +20m 5:18 / km | |
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| Setting and picking up controls for O class at NSCC. |
Saturday Apr 17 |
| Orienteering (race) 19:23 [2] 2.3 km (8:26 / km) +70m 7:19 / km | |
| ahr:137 max:152 |
| Ran score-O at Fire Mountain. My legs felt good, but I had to slow down in places in order to be navigationally smooth. I lost only a few minutes on the course and ran 39:23 for all the controls. Bill (who set the course) predicted I would run 40 minutes, so he was very close.
About 20 minutes of my run was at intensity 3, and I've logged that separateely. |
| Orienteering (race) 20:00 [3] 3.5 km (5:43 / km) +100m 5:00 / km | |
| ahr:158 max:172 |
| Harder running parts of Fire Mtn. score O. |
| Running - Trail / Grass (some terrain) 49:32 [1] 4.72 mi (10:29 / mi) +200m 5:46 / km | |
| ahr:118 max:137 |
| Ran around at Fire Mtn. with Anneliese, including exploring an ancient, forested boulder field up on the mountainside at the edge of the map. We also found a cool new trail that goes along the hillside. |
| Orienteering (control pick-up) 42:15 [2] 4.8 km (8:48 / km) +120m 7:49 / km | |
| ahr:134 max:153 |
| Picked up controls at Fire Mtn. |
| Cycling (mtb road) 49:48 [2] 13.1 mi (3:48 / mi) +270m 2:13 / km | |
| ahr:135 max:152 |
| Rode to Sears in Shoreline (26:50) and back home (22:58). |
Friday Apr 16 |
| Cycling (mtb mostly trails) 54:00 [2] | |
| ahr:125 |
| Rode at Tiger Mtn. with Stephen. I need to get out more, because it seemed like my single-track trail skills had regressed. |
| Orienteering (course setting/pickup) 13:30 [3] 2.7 km (5:00 / km) +30m 4:44 / km | |
| slept:7.0 |
| Put out controls for Introduction to Orienteering class then picked them up. |
| Running - Road / Track (road) 34:00 [2] 4.0 mi (8:30 / mi) +40m 5:07 / km | |
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| Intermittent jogging around the U-District designing the Street Scramble course. |
Wednesday Apr 14 |
| Running - Road / Track (some grass) 45:00 [1] 4.5 mi (10:00 / mi) +120m 5:44 / km | |
| ahr:127 |
| ~16:00 warm-up jog, 8-10 minutes of recovery jogging in between drills and hills, and 19:40 warm down jog. I ran with Anneliese.
My body generally feels sort of ill/uncomfortable today. It could very well be a combination of stress and allowing myself to get pretty dehydrated by mid-day. |
| Calisthenics / Dance (form drills) 1:00 [5] 0.13 mi (7:41 / mi) +10m 3:52 / km | |
| max:162 |
| Ran a few form drills. |
| Running - Trail / Grass (trail / grass) 1:36 [5] 0.3 mi (5:20 / mi) +60m 2:03 / km | |
| max:162 |
| Ran 8 x ~60-meter hills with Anneliese; I took pretty long, jogging recoveries. |
| Orienteering (course setting) 6:00 [4] 1.5 km (4:00 / km) | |
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| Set controls for my class (running time only; didn't count time tying markers). |
Tuesday Apr 13 |
| Cycling (mtb road/trail) 46:10 [2] 7.69 mi (6:00 / mi) +200m 3:27 / km | |
| ahr:137 max:162 slept:9.5 |
| Rode to Woodland Park and did some jumping and riding up and down hills. |
| Cycling (mtb mostly trails) 20:29 [2] | |
| ahr:129 |
| Rode around at Magnuson, including vetting my course for tomorrow's class. |
Saturday Apr 10 |
| Running - Trail / Grass (trail) 1:28:00 [1] 8.82 mi (9:58 / mi) +380m 5:28 / km | |
| ahr:122 slept:7.0 |
| Ran at Discovery Park with Anneliese. We did one big loop (down to the water) and one small loop (upland), plus running from the large North parking lot to the loop trail, running a bit extra on the loop trail, and doing a few minutes of form drills on the grass by the parking lot. My legs felt great for most of the run.
It was a gorgeous day, and the park was swarming with people. The parking lot at the main entrance was full, and the other lots were 1/2-2/3 full. I've never seen it like this. |
| Running - Trail / Grass (trail) 1:00 [5] 0.22 mi (4:31 / mi) +20m 2:12 / km | |
| ahr:165 |
| Ran 3 x 20-second fast strides during my run with Anneliese. |
| Paddling / Rowing (canoeing) 1:30:00 [1] | |
| ahr:90 max:105 |
| Canoed in the Arboretum with Mom while she paddled her kayak, repeatedly leaving me in the dust (or would that be, "the spray"?)
Spring was here in style (or would that be, "summer"?) |
Friday Apr 9 |
| Cycling (mtb road) 1:31:00 [2] 23.4 mi (3:53 / mi) +435m 2:17 / km | |
| ahr:128 max:157 slept:5.5 |
| Rode to Nic and Amber's (20:40), to Nic's work downtown (49:00, via Burke-Gilman and Eastlake), then home (21:20, via Dexter and Stone Way). |
| Note | |
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| I haven't been getting enough sleep or eating very well lately. I'd like to do better at these things. |
Thursday Apr 8 |
| Paddling / Rowing (kayaking) 2:11:00 [1] 10.8 km (12:08 / km) | |
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| Paddled in Lake Sammamish with Stephen, finishing well after dark. The lake was pretty at night, and there was plenty of ambient light from houses, ballfields, and diffracted city lights. Stephen paddled in short, occasional bouts for a total of about 15 minutes of our journey. |
Wednesday Apr 7 |
| Cycling (mtb single-track) 1:58:00 [2] 13.11 mi (9:00 / mi) +300m 5:13 / km | |
| ahr:125 |
| Rode at St. Edward and Big Finn Hill with Stephen, partly in the dark. I tested the towing system I just made, and it worked reasonably well. Importantly, it didn't interfere with my riding when it wasn't in use.
I crashed going off a jump, resulting in scrapes on my right knee and arm and a reaggravation of my sprained right wrist. |
| Cycling (mtb dirt road) 7:00 [3] 0.85 mi (8:14 / mi) +150m 3:18 / km | |
| ahr:163 max:165 |
| During our 2-hour ride, I towed Stephen up the hill on the main trail from the water at St. Edward. |
Sunday Apr 4 |
| Orienteering (rogaining) 5:52:00 [2] 33.4 km (10:32 / km) +800m 9:25 / km | |
| ahr:140 max:165 slept:6.0 |
| High Desert Drifter 6-hour rogaine with Vlad. Towed for the last 3-3.5 hours. It worked pretty well, despite the annoying manzanita, which flogged Vlad's bare legs and made us weave quite a bit late in the course. Our actual route distance was 39 km, not including micro-route wiggles to get around rocks and bushes. Real distance traveled was probably something like 43 km. |
Saturday Apr 3 |
| Running - Road / Track (gravel/dirt) 1:20:40 [2] 10.0 mi (8:04 / mi) +150m 4:47 / km | |
| ahr:137 |
| Night run with Vlad along the main road near Arnold Ice Cave. |
Friday Apr 2 |
| Running - Road / Track (road) 16:40 [2] 1.7 mi (9:47 / mi) +50m 5:35 / km | |
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| Ran carrying the inflatable canoe to Green Lake (7:45) and back (8:55). My legs felt tired, but going slowly was not difficult. |
| Paddling / Rowing (kayaking) 1:41:00 [1] 8.7 mi (11:36 / mi) | |
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| Paddled a couple laps around Green Lake. It was a beautiful evening, especially after the sun went down. My arms and shoulders felt great after about an hour, but they started getting a bit tired toward the end.
I think I got a paddler's high |
Thursday Apr 1 |
| Cycling (mtb road) 6:05 [3] 1.7 mi (3:34 / mi) +5m 2:12 / km | |
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| Rode sort of hard to Suzzalo. |
| Cycling (mtb road) 8:53 [2] 1.7 mi (5:13 / mi) +30m 3:05 / km | |
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| Rode home from Suzzalo. |
| Running - Road / Track (road) 5:45 [3] 0.96 mi (5:58 / mi) +6m 3:39 / km | |
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| Brisk run from Tully's (45th & Meridian) to Woodland Park tennis courts to play tennis with Stephen. |
| Calisthenics / Dance (tennis) 1:15:00 [1] | |
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| Played tennis with Stephen at Woodland Park lower court. I played pretty well, for me. |
| Running - Road / Track (some gravel) 35:03 [2] 4.24 mi (8:15 / mi) +62m 4:55 / km | |
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| 10:35 warm-up jog, 10:13 of recovery time among hill reps, 4:40 jog to the track, and 9:35 jog home. |
| Running - Trail / Grass (gravel path) 6:35 [4] 1.31 mi (5:00 / mi) +150m 2:18 / km | |
| ahr:172 |
| 15 hills on N 50th St from Green Lake Way (140m, with jogging back recovery)
I felt pretty good, as long as I didn't push much. My tendency was to push to a near-sprint pace, but this felt very tough, so I tried to avoid it. I tried to run a pace that felt possible to hold for 5-10 minutes.
Rep and recovery times: 27.4 47 27.5 45 26.3 44 26.9 42 27.1 44 26.5 45 25.7 41 26.7 45 25.7 46 26.1 43 25.8 47 25.6 41 25.9 43 26.5 41 25.1 |
| Running - Road / Track (track) 5:57 [3] 1.0 mi (5:57 / mi) | |
| ahr:165 |
| I ran a mile at the Woodland Park track. It felt pretty tough, probably in large part due to the fatigue of biking so much yesterday. |