Monday Jun 28 |
 | Strength / Weights 1:00 [3] | |
| (injured) |
| Lifted a box last night and pulled an intercostal muscle (right ribcage). It hurt quite a bit while I lay in bed this morning. |
Saturday Jun 26 |
| Cycling (mtb dirt road) 1:21:53 [2] | |
| ahr:140 max:156 slept:3.6 |
| Biking during TRIOBA Sprint adventure race #2. |
| Cycling (mtb dirt road) 55:00 [3] 3.67 mi (14:59 / mi) +1000m 5:03 / km | |
| ahr:160 max:165 |
| Harder biking during TRIOBA Sprint #2. I towed Stephen up all the major hills. |
| Cycling (mtb dirt road) 30:00 [1] | |
| ahr:115 max:125 |
| Easier biking during TRIOBA Sprint #2. |
| Orienteering (rogaining) 2:00:09 [2] | |
| ahr:135 |
| Trekking during TRIOBA sprint #2. I towed Stephen quite a bit. |
| Orienteering (rogaining) 2:00:00 [1] | |
| ahr:115 |
| Easier parts of trekking during TRIOBA sprint #2. Stephen had lots of cramping, so I wasn't able to tow him for much of the course. Such parts were easy for me, because I had unused work capacity. |
| Running - Road / Track (mostly road) 10:31 [2] | |
| ahr:135 |
| Running with paddling gear to the boat launch to get in the kayaks. |
| Paddling / Rowing (kayaking) 45:00 [2] 3.7 km (12:10 / km) | |
| ahr:110 max:125 |
| Kayaking during TRIOBA sprint #2. |
| Running - Road / Track (road) 4:11 [2] 0.4 mi (10:27 / mi) +15m 5:49 / km | |
| |
| Jogging part way to the finish from the boat ramp during TRIOBA sprint #2. |
| Running - Road / Track (road) 4:00 [3] 0.5 mi (7:59 / mi) +15m 4:33 / km | |
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| Harder running to the finish of the TRIOBA sprint #2 (carried paddling gear and towed Stephen). |
Friday Jun 25 |
| Running - Road / Track (road) 22:20 [2] 3.15 mi (7:04 / mi) +110m 3:58 / km | |
| ahr:143 max:158 slept:4.5 |
| I had a brisk run at night from the boat ramp at Keechelus Lake to just past the I-90 entrance and back. |
Wednesday Jun 23 |
| Cycling (mtb road) 7:00 [2] 1.55 mi (4:30 / mi) +55m 2:32 / km | |
| ahr:114 |
| Rode home from Terry's. My legs felt somewhat better today, and I was able to go up the hill pretty well. |
| Running - Road / Track (some trail) 44:00 [2] 5.68 mi (7:45 / mi) +75m 4:37 / km | |
| |
| With Bill at CNW all-comers track meet. 9:30 wm-up, 6:36 jogger's mile, 26:30 second wm-up to Pine Ridge Park, and a few minutes more running before the 3000m. |
| Running - Road / Track race (track) 9:48 [4] 3 km (3:16 / km) +0m 3:16 / km vdot: 60.2 | |
| ahr:174 max:181 shoes: Nike Zoom Waffle - Husky color |
| Didn't feel particularly good before the race, but I put in a solid effort, and probably paced myself for a near-optimal result. Splits: 78.9 170, 78.8 174, 79.3 177, 79.8 178, 78.8 179, 78.7 179, 40.2 180, 38.0 180, 35.0 181 = 9:47.5 |
| Running - Road / Track 13:40 [2] 1.52 mi (8:59 / mi) +15m 5:25 / km | |
| ahr:127 |
| Jogging warm down with Bill. My calves (gastrocs) hurt quite a bit from racing in the waffle racers, but they loosened up toward the end of the jog. |
Tuesday Jun 22 |
| Cycling (mtb road) 6:00 [1] 1.45 mi (4:07 / mi) +28m 2:26 / km | |
| ahr:115 |
| Rode to Terry's in Fremont. My legs felt sort of tired/weak, so maybe I'm still experiencing some training fatigue. |
| Running - Road / Track (road / some grass) 39:40 [2] 4.6 mi (8:36 / mi) +120m 4:57 / km | |
| ahr:137 max:153 |
| Ran with Terry in Fremont using the WeGo Team Link.
It felt like work to run today. The ball of my right foot tingled a bit from the pressure of pushing off, but it seemed to help to roll more from the heel to the toe, rather than forefoot landing. |
Sunday Jun 20 |
| Paddling / Rowing (kayaking) 1:06:11 [2] 8.6 km (7:42 / km) | |
| ahr:107 max:126 |
| I paddled two laps of Green Lake at night. It was a mostly calm evening, with only occasional light North breezes, so the water was quite smooth. I paddled more slowly and powerfully and with greater rotation of my torso than usual, so my lap times were faster than ever, and my arms and torso felt significantly fatigued toward the end. The two laps took: to East Green Lake cove bend - 10:10 and 9:05; to Duck Island Point - 24:05 and 22:45; all the way around - 33:41 and 32:30.
Someone was shooting off some solstice fireworks, and I had a great view from on the water. That was a nice surprise. |
Saturday Jun 19 |
| Running - Road / Track (dirt road) 9:00 [2] 1.29 mi (6:58 / mi) +20m 4:08 / km | |
| ahr:142 max:157 |
| Warm-up run before orienteering. My legs are still quite sore from Wednesday's track meet. |
| Orienteering (race) 30:00 [3] 4 km (7:30 / km) +180m 6:07 / km | |
| ahr:158 max:161 |
| Harder running parts of my orienteering race at Teanaway West. I didn't push particularly hard, because I am not yet recovered from Wednesday, but I ran a steady, medium-hard pace for most of the course. |
| Orienteering (race) 39:00 [2] 3.4 km (11:28 / km) +140m 9:31 / km | |
| ahr:146 max:154 |
| Less hard running parts of orienteering race. |
| Orienteering (training / shadowing) 1:10:00 [2] 7 km (10:00 / km) +200m 8:45 / km | |
| ahr:130 max:148 |
| Went to find Terry on her course, then shadowed her for the last few controls. My legs felt tired. |
| Running - Terrain 42:00 [2] 3.82 mi (10:59 / mi) +150m 6:05 / km | |
| ahr:125 max:140 |
| Ran around at Salmon La Sac checking out the basemap and terrain. I returned South to the trailhead through an area I hadn't seen yet and found some dry marsh/depressions on an undulating hillside--top notch, technical terrain! I felt pretty fatigued, but with due attention and caution I was able to run in the rugged terrain without falling or otherwise hurting myself. |
Friday Jun 18 |
| Cycling (mtb road) 1:33:57 [2] 23.4 mi (4:01 / mi) +420m 2:22 / km | |
| ahr:124 max:146 slept:5.7 |
| Rode to Nic and Amber's (5.4 miles in 20:47) (and hung out for a while), rode downtown with Nic to his work (12.9 miles in 49:54), and rode home (5.1 miles in 23:15). About half way through the ride, the tissues above the right side of my right knee cap began hurting again. On the bright side, I saw Roschi when Nic and I were biking downtown. He passed us on his way to work. |
Thursday Jun 17 |
| Paddling / Rowing (kayaking) 29:32 [1] | |
| ahr:88 |
| Kayaking at Magnuson with Mom. The lake was very choppy from wind and scores of motor boats. |
| Paddling / Rowing (kayaking) 22:36 [2] | |
| ahr:108 |
| Kayaking at Magnuson. |
Wednesday Jun 16 |
| Orienteering (race) 34:53 [2] 3.8 km (9:11 / km) +100m 8:07 / km | |
| ahr:138 max:161 |
| I ran course 3 at Big Finn Hill Park. My navigation seemed pretty rusty, and I found that I was not reading ahead, often arriving at a control not knowing the direction of the next control. I lost a few minutes searching for controls, and some of this probably would have been avoided if I had done a better job keeping my eyes out in the terrain.
My legs felt pretty quick, and I enjoyed running fast at times. |
| Running - Road / Track (track) 5:00 [2] 0.63 mi (7:56 / mi) | |
| |
| A bit of jogging before running the mile at the Club Northwest All-Comers track meet at Edmonds Stadium. |
| Running - Road / Track (track) 5:05 [4] 1.0 mi (5:05 / mi) | |
| ahr:175 max:189 shoes: Nike Zoom Waffle - Husky color |
| Ran the mile at the all-comers meet. I listed my predicted/seed time as 5:15, and it felt tough the first two laps to run them in 79 seconds, so I figured I would probably run pretty close to 5:15. However, when I started pushing to counteract the usual lap-three slowdown, I turned out a 75-second lap, passing the 15-year-old girl in the race with 500 meters to go--woo-hoo! I was able to kick it in a bit more, not quite overtaking the winner, who held me off for the final 200 meters, when the lactic acid caught up with me.
Splits and heart rates:
1:19.1 173, 1:19.1 179, 1:15.5 180, 1:11.1 189. Total time: 5:04.8. |
| Running - Road / Track (track) 17:17 [4] 5 km (3:27 / km) | |
| ahr:171 max:181 shoes: Nike Zoom Waffle - Husky color |
| Ran the 5000 meter run at the all-comers meet. I decided to run 17:30 pace at the beginning then see how I felt. 84 second laps felt very tough to begin with, but I managed to keep it going and even had enough for a bit of a kick.
Splits: 1:24.9 163, 1:23.0 168, 1:23.0 170, 1:24.2 170, 1:24.4 171, 1:23.6 174, 1:23.7 174, 1:24.3 173, 1:22.7 175, 1:23.3 177, 1:22.9 178, 0:39.9 179, 0:39.0 181, 0:38.1 180. 1600m splits: 5:35.1, 5:36.0, 5:27.8. 1 minute post-race walking recovery pulse: 134. |
| Running - Road / Track (road) 8:00 [2] 1.0 mi (7:59 / mi) +15m 4:45 / km | |
| ahr:135 |
| Warm-down jog after track meet. |
Tuesday Jun 15 |
| Paddling / Rowing (kayaking) 10:45 [2] 1.17 km (9:11 / km) | |
| ahr:107 max:120 |
| Paddled along the shore at Magnuson Park for a few minutes before going to the COC board meeting at Eugen and Cheryl's. |
Monday Jun 14 |
| Cycling (mtb single-track) 1:40:00 [2] 10.0 mi (10:00 / mi) +200m 5:51 / km | |
| ahr:122 max:143 |
| Rode at St. Edward and Big Finn Hill with 747. I felt really clumsy at the beginning of the ride and kept bumping into trees or bailing out. I felt much more at home on the bike toward the end of the ride. |
Sunday Jun 13 |
| Running - Road / Track (road) 47:45 [2] 6.0 mi (7:57 / mi) +105m 4:41 / km | |
| ahr:142 max:157 |
| Ran from Terry's to the Yoga studio in downtown Fremont, to the Locks, back to the Yoga studio to meet Terry, then back to her place. My quads burned (in what felt like a chronic fatigue effect) quite a bit on the way out, but they felt somewhat better on the return trip, and I ran medium-hard for about 10 minutes toward the end of the run (logged separately). |
| Running - Road / Track (road) 10:00 [3] 1.58 mi (6:19 / mi) +15m 3:49 / km | |
| ahr:162 max:166 |
| Harder final portion of today's run. |
| Orienteering (control pick-up) 8:00 [2] 1.14 km (7:01 / km) +30m 6:12 / km | |
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| Picked up controls after an orienteering birthday party that Terry and I put on at Discovery Park. I was surprised that my legs actually felt sort of strong during this running. |
| Paddling / Rowing (kayaking) 54:30 [1] 5.82 km (9:22 / km) | |
| |
| Kayaked around Green Lake, then I did a few minutes out and back with my new Simon River Sports paddle then with my Werner paddle, so that I could determine how the new paddle performs:
SRS paddle: 3:23 out and 3:00 back; Werner paddle: 2:25 out and 2:19 back. The blades of the SRS paddle are swept back and have a cupped shape that made them feel awkward to use (but not at all muscularly taxing), and I'm sure that had to do with why it produced a slower time than my Werner paddle. Paddling felt pretty good this evening. |
Saturday Jun 12 |
| Orienteering (control hanging) 10:00 [2] 1.7 km (5:53 / km) +30m 5:24 / km | |
| slept:3.0 |
| Set controls for the newcomer event at Rattlesnake Lake, for which there was a moderately good turnout. Still, I was somewhat disappointed, after getting so many phone inquiries about the event. People liked the new map and venue.
My legs actually felt good while running to put out controls. Maybe I'll go for a run tomorrow. |
Friday Jun 11 |
| Note | |
| |
| My right knee is still not well. When I squatted down to pick something up, the stretch of folding the joint caused a lot of pain above and to the right of the knee cap. |
Wednesday Jun 9 |
| Orienteering (course setting) 40:00 [2] 4 km (10:00 / km) +40m 9:31 / km | |
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| Set controls for MS event at Farrel McWhirter Park. My legs still felt tired. |
| Orienteering (control hanging) 16:00 [2] 2 km (8:00 / km) +100m 6:24 / km | |
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| Set controls for Shoreline HEE class at Shoreview Park. My quads melted down when I went up the hill toward the college, so it's pretty clear that I've accumulated some over-use fatigue and will have to do very little until Jukola. That's sort of a drag, because the weather is pretty nice and the mind is craving some training exploring/adventures. |
Monday Jun 7 |
| Note | |
| |
| A good night's sleep does wonders: I feel mentally fine today. The soreness in my legs is still there, but it seems to have subsided a little, except in the calves, which may be a bit more sore; I'm not sure. |
Sunday Jun 6 |
| Note | |
| |
| I'm very sore from yesterday's race. The soreness is mainly in my inflamed right knee (just above the right side of the patella) and in my quads (also very stiff) and calves. My hamstrings and glutei are only a bit sore. I feel pretty good mentally--just a tad tired from not sleeping enough the last couple nights. |
Saturday Jun 5 |
| Paddling / Rowing (kayaking) 1:15:00 [2] 10.5 mi (7:08 / mi) +1m 4:26 / km | |
| ahr:120 slept:2.5 |
| I did the TRIOBA 24-hr race with Mike Miller, Wanda Howlett (who was a last minute substitute for Georgia Daniels, who hurt her liver in a mountain bike crash), and Geoff North. Wanda was in supremely good shape from her training for a 24-hour mountain bike relay the weekend before. Geoff, who is a good mountain biker, was hampered during the race by severe back spasms and pain on the abundant climbs. Mike is an outstanding athlete and was strong for essentially the whole race, except for having to fight off a bout of nausea during the last hour of the second (final) trek.
I felt less good/fit than I did during either the TRIOBA Sprint race, near Thorp or the Appalachian Extreme. I imagine that I was still fatigued from the Appalachian Extreme. Also, I had a moderate amount of cramping during this race, which is unusual for me. I don't know the cause, but I think I may have gotten a little dehydrated toward the end of the first trek, after which I ate several hundred calories of food, perhaps without drinking enough to go along with it. Another hypothesis is that I had become electrolyte depleted. I took a couple electrolyte caplets, and they may have helped. I'm not sure, since the cramping never completely went away, but it did decrease some.
The course was gratuitously brutal, with many long climbs on the bike and on foot, and the navigation was easy and boring, so it gave us little advantage.
Start to CP 1 was a paddle from Cashmere to Wenatchee. The river was pretty high and fast, so there were some decent size wave trains, and we ended up with over six inches of water in the bottom of the boat, which no doubt compounded the problems I was already having steering the inflatable boat (Sevylor K-79 Tahiti). We finished very close to the front of the pack, and we were one of the first few teams out of the transition area on the bikes. |
| Running - Road / Track (some walking) 4:00 [2] 0.4 mi (10:00 / mi) | |
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| TRIOBA 24-hr: Bits of running to the boats at the start and then to the transition area after the paddle. |
| Cycling (mtb dirt roads) 3:07:00 [2] 24.1 mi (7:45 / mi) +1951m 3:51 / km | |
| ahr:143 max:158 |
| TRIOBA 24-hr: Biking to checkpoints 2 (12.3 miles & 888 meters climb in 1:30:31) and 3 (11.8 miles & 1063 meters climb in 1:36:49; second transition area). There was an inhumane amount of climing on this course, and this was the start of it. Geoff was having terrible back pain on the climbs, so I towed him for about 30-40 minutes on the way to CP 3. I felt good at the time but probably went a bit too hard while towing. |
| Orienteering (rogaining) 2:21:15 [2] 8.7 mi (16:13 / mi) +829m 7:47 / km | |
| ahr:131 max:148 |
| TRIOBA 24-hr: The first of two trekking sections. The navigation was easy, but the climb was brutal, and we suffered the first minor setback due to the map quality--a trail that petered out and left us climbing straight up a long steep slope, often on all fours.
I felt okay, but I noticed some tiredness in my legs, which was unexpected at this early stage of the race. I even felt fatigued and slightly crampy on the downhill road and trail sections. I think I'm not fully recovered from the Appalachian Extreme. |
| Cycling (mtb road/single-track) 3:57:58 [2] 25.1 mi (9:28 / mi) +1460m 4:59 / km | |
| ahr:130 max:147 |
| TRIOBA 24-hr: Second biking leg--CP 7 (12.3 mi & 1060 m climb in 2:22:51), CP 8 (8.8 mi & 340 m climb in 1:15:26), and CP 9 (4.0 mi & 60 m climb in 19:41). We had our second significant time loss on this leg: we took the road to the obvious trail on the map that traverses the hillside to the control at the trail crossing and saddle, but the top of the trail was in the wrong place relative to the bend, and it looked very faint and rugged; Mike scouted a few meters down the trail and decided it didn't look good, so we decided to climb another 600-700 feet, so that we could take the Mission Ridge Trail down to the control. The Mission Ridge Trail was a blast and a nice reward for having done so much gratuitous climbing, but two teams that we had been solidly ahead of passed us by persevering on the traversing trail that looked sketchy at the beginning, so I'm sure we lost 20-30 minutes (or more).
I had cramping in the calves and a moderate bonk on the big climb to CP 7, and I took a tow from Geoff for a little while. After we unhitched the tow, I felt okay for a couple minutes, but then struggled to keep up with the rest of the team, again. Fortunately, we reached the top just after I got really weak and slow, so I had an abundant chance to recover on the downhill single-track trail, where Geoff had to wait for us mere mortals to pick our way down at a moderate pace. |
| Orienteering (rogaining) 3:32:22 [2] 10.2 mi (20:48 / mi) +1271m 9:20 / km | |
| ahr:134 max:150 |
| TRIOBA 24-hr: Second trek--CP 10 (0.9 mi & 279 m climb in 24:38), CP 11 (2.0 mi & 413 m climb in 57:21), CP 12 (2.8 mi & 335 m climb in 1:06:07), CP 13 (2.1 mi & 110 m climb in 24:30), and CP 14 (transition to bike: 2.4 mi & 144 m climb in 39:46). Early in the trek, I had some cramping in my calves and hamstrings, but it subsided somewhat as we went, and I felt pretty good for most of the trek--even towing Geoff up the hills. |
| Cycling (mtb road) 29:12 [2] 9.1 mi (3:13 / mi) +73m 1:57 / km | |
| ahr:127 |
| TRIOBA 24-hr: Final downhill road ride to the finish. I lead and pushed hard to break the headwind for my team mates. It had gotten dark during the final minutes of the trek, so we rode with lights for this part. |
Friday Jun 4 |
| Running - Road / Track (road) 14:00 [2] 1.83 mi (7:38 / mi) +15m 4:38 / km | |
| ahr:136 max:154 |
| Went for my ritual night-before-race run (a short 22 minutes, this time) around the streets of Cashmere, WA. It's a nice-looking little town, and more importantly, home to Liberty Orchards, maker of mouth-watering Aplets & Cotlets candy--mmmmmm...Aplets & Cotlets. I felt pretty good toward the middle of my run, so I picked it up to around threshold pace, which I've logged separately. |
| Running - Road / Track (road) 8:00 [3] 1.3 mi (6:08 / mi) +8m 3:45 / km | |
| ahr:157 max:159 |
| Faster part of my run in Cashmere. |
Wednesday Jun 2 |
| Orienteering (control setting) 15:00 [1] 1.5 km (10:00 / km) +30m 9:05 / km | |
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| Walk jogging to set courses at Aldercrest for Shoreline HEE orienteering class. |
| Orienteering (control pick-up) 9:00 [2] 1.5 km (6:00 / km) +30m 5:27 / km | |
| |
| Jogged to pick up controls at Aldercrest. |
| Orienteering (vetting) 12:00 [1] 1.6 km (7:30 / km) +60m 6:19 / km | |
| ahr:119 |
| Ran around checking out control sites and making map corrections for the final Shoreline HEE class next week at Shoreview Park. |
| Orienteering (map run) 16:15 [2] 1.97 mi (8:15 / mi) +40m 4:49 / km | |
| ahr:132 max:145 |
| Ran around Shoreview Park and Shoreline Community College: 3:00 warm up, 2:15 recovery jog between each of 5 x 45 seconds fast running reps, then 4:15 warm down. My legs felt a little tired but not too bad. It felt tough to jog much faster than 7:30-8:00 pace.
My right knee (which has been bothering me during cycling) hurt some while I ran, particularly up hills. |
| Running - Road / Track (mostly road) 3:45 [4] 0.77 mi (4:52 / mi) +15m 2:51 / km | |
| ahr:160 max:165 |
| 5 x 45 seconds fast running, with 2:15 recovery jog in between reps. It felt okay to run fast, but it didn't feel easy and I wasn't strong or light on my feet. |
| Cycling (mtb single-track) 27:42 [2] 2.4 mi (11:32 / mi) +60m 6:39 / km | |
| ahr:126 max:146 |
| Rode around Shoreview Park and Shoreline Community College. Some of the single track trails on the steep hillsides had large fallen tree trunks across them or were otherwise too gnarly for me to ride, so I did a fair amount of pushing and carrying my bike. I felt pretty good, except that my right knee continues to be inflamed by use. |
Tuesday Jun 1 |
| Cycling (mtb dirt road) 31:00 [3] 3.2 mi (9:40 / mi) +380m 4:24 / km | |
| ahr:160 max:165 slept:6.0 |
| Rode up to Preston Railroad Grade at East Tiger, towing 747 most of the way. |
| Cycling (mtb single-track) 1:01:00 [2] 8.5 mi (7:11 / mi) +300m 4:01 / km | |
| ahr:127 max:145 slept:6.0 |
| Rode down the East Tiger trails with 747. The technical level was a good one for me, and it was a good arm workout. My body never hit the ground, although I had a couple frantic leaps off the bike.
On the way down, we saw a guy riding *up* the rocky, rooty, muddy trail. Some day, we'll be able to do that. |