Thursday Sep 30 |
 | Cycling (mtb road) 42:40 [2] 10.7 mi (3:59 / mi) +150m 2:22 / km | |
| ahr:132 |
| Rode downtown (20:20) to the Feet First office and back (22:20). |
Wednesday Sep 29 |
| Walking 30:00 [1] 2.5 mi (11:59 / mi) +40m 7:06 / km | |
| ahr:110 max:124 |
| Brisk walking while course designing for Delridge Day, then to and from U.W. Campus to fill out an Experimental College leave of absence request for Winter and to visit Bill in his latest office at Bagley--it even has windows! ...to the outdoors! |
Tuesday Sep 28 |
| Paddling / Rowing (kayaking) 2:37:00 [2] 13.5 mi (11:38 / mi) +0m 7:14 / km | |
| ahr:117 max:134 |
| Paddled the Duwamish River from Herring's House Park to the footbridge North of the Allentown Bridge and back. It felt pretty lousy to paddle for most of the time, and my back was very tired from about the last 45 minutes. I discovered the probable reason: the seat back had slid backward with respect to the seat bottom, so I wasn't getting any support.
I put in just after high tide, and with the ebb tide current and the river flow, the trip out took 1:30, and the trip back took 1:07. There was about a 0.7 to 2.1 km/h downriver current for most of the way. I saw a big cargo container ship/barge being moored. A couple tugboats were holding it against the shore, and the tugs were shooting fierce plumes of water out behind them across the waterway. I was sort of scared that entering the rapid stream would tip the kayak, so I waited until the tugs had throttled down a bit before going on, and it was fine. On the way back (after dark), I saw a giant forklift unloading the containers from the ship. When it lifted them up, water streamed off of them, so I figured that ship had seen some pretty severe weather at sea.
I had trouble taking the boat out, because the tide had receded below the level of the Herring's House lagoon, and the shoreline now consisted of a moderate slope made of slippery rocks. I managed to line the boat up the rocky slope using the long bow line, and I even did it without aggravating my injured knee. |
Monday Sep 27 |
| Paddling / Rowing (kayaking) 1:08:09 [2] 6.2 mi (10:59 / mi) +0m 6:50 / km | |
| ahr:124 max:139 |
| I took an evening paddle on Puget Sound, from the South end of Lincoln Park toward Alki Point and back. I came within about a mile of the point, but it was hard to tell, since it was night. I was treated to a clear sky, mild temperatures, and a full moon, which had made its way up over the bluff on my way back South. I used the SRS wing paddle for a little over 20 minutes toward the beginning of the excursion, and it felt awkward and tiring this evening. Also, I felt somewhat tired, in general, for most of the last 15-20 minutes of the paddle. |
Sunday Sep 26 |
| Running - Road / Track (some trail) 13:30 [2] 2.0 mi (6:45 / mi) +95m 3:39 / km | |
| ahr:148 |
| Brisk warm up for B.C. Champs middle distance at Silver Valley West. |
| Orienteering (race) 36:51 [2] 3.53 km (10:26 / km) +150m 8:37 / km | |
| ahr:142 (injured) |
| Ran B.C. Champs middle distance race at Silver Valley West. After losing yesterday's race apparently because I simply didn't run aggressively enough in the forest, I came to the start line mentally prepared to attack the course. I started off quickly and hyperextended my right knee on the way to the first control, so I had to run the course pretty easy to avoid twinging my injured knee, which I did a few times, anyway. I'm hoping I didn't further damage my knee significantly by continuing the course. |
Saturday Sep 25 |
| Running - Road / Track (dirt road) 12:00 [2] 1.84 mi (6:31 / mi) +70m 3:37 / km | |
| ahr:152 |
| Brisk warm up for B.C. Champs, classic distance at Silver Valley East. |
| Orienteering (race) 54:11 [2] 4.75 km (11:24 / km) +190m 9:30 / km | |
| ahr:148 max:156 slept:9.5 |
| 1:24:11 for B.C. Champs classic race at Silver Valley East. Given that this venue is near Vancouver, on the West (wet) side of the mountains, there was fairly little understory vegetation. However, the forest floor was littered with deadfall, and so the running was slow and required much detouring, looking ahead, and high stepping to get over logs. I had a fairly clean run, but I placed fourth, beaten soundly by Mike Smith, who ran 1:13, significantly faster than the course setters predicted. Geir Moholdt (1:19) and Robin Foubister (1:20) rounded out the top three. Because of the ruggedness of the terrain and my apparently cautious running style, my heart rate was moderate for much of this run. I've logged the harder (threshold intensity) parts separately. |
| Orienteering (race) 30:00 [3] 3 km (10:00 / km) +105m 8:31 / km | |
| ahr:160 max:167 |
| Harder running during B.C. Champs classic race. |
| Calisthenics / Dance (basketball) 15:00 [1] | |
| |
| Shot some hoops by myself at the Maple Ridge Leisure Center. I was alarmed that I barely had enough strength to hit the rim (using proper shooting form--i.e. not hurling the ball) from the 3-point line, and I didn't sink a single 3-pointer. Still, it was fun to handle a basketball, which I do so rarely nowadays. |
| Strength / Weights (weights) 5:00 [3] | |
| |
| Did a couple of different upper body machines at the Maple Ridge Leisure Center weight room before they kicked me out for wearing sandals. I had forgotten about the need for closed-toe shoes in the weight room, so I hadn't brought in my running shoes. |
Friday Sep 24 |
| Running - Trail / Grass (grass) 4:00 [2] 0.44 mi (9:05 / mi) +30m 4:40 / km | |
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| Brief warm up for B.C. Champs Sprint race at Queen Elizabeth Park in Vancouver. My quads felt fatigued, presumably from biking and my running workout last week. |
| Orienteering (race) 13:56 [4] 2.71 km (5:08 / km) +104m 4:19 / km | |
| ahr:163 max:177 |
| Ran B.C. Orienteering Championships Sprint race at Queen Elizabeth Park. I was able to run pretty fast, despite being sort of slow and tired up the hills. I ran fairly cleanly, too, with probably 20-40 seconds lost time, depending on how liberally I count it. I won and Jon Torrance was about half a minute back, although Brent Langbakk would have been about 10 seconds behind me if not for skipping the second to last control. The terrain, map, course, organization and weather were all wonderful. |
| Running - Trail / Grass (grass) 10:00 [1] 1.0 mi (10:00 / mi) +30m 5:41 / km | |
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| Easy warm down jog after the sprint. |
Thursday Sep 23 |
| Cycling (mtb road) 35:45 [2] 10.0 mi (3:34 / mi) +150m 2:07 / km | |
| ahr:141 max:155 |
| Rode to Delridge for a Delridge Day meeting. I had a few heart arhythmias after about 20 minutes, so I stopped for several minutes, drank water, and took an electolyte caplet. |
| Cycling (mtb road) 46:40 [2] 11.0 mi (4:14 / mi) +220m 2:29 / km | |
| ahr:136 max:153 |
| Rode home from Delridge. |
| Paddling / Rowing (kayaking) 31:50 [2] 2.7 mi (11:48 / mi) +0m 7:20 / km | |
| ahr:124 max:140 |
| I paddled counterclockwise around Green Lake at night. I slowed down at times, because I was afraid of running into vegetation or swimming area ropes, but I still managed to post my fastest ever time around the lake. My intermediate times were commensurate: 8:40 at E. Green Lake shore bend and 22:05 at Duck Island.
I'm gradually getting faster at paddling! |
| Running - Trail / Grass (grass) 22:45 [2] 3.1 mi (7:20 / mi) +10m 4:31 / km | |
| |
| I ran around Green Lake at a low-to-moderate intensity, and my legs felt pretty good almost the whole time.
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Tuesday Sep 21 |
| Cycling (mtb single-track) 1:07:30 [2] 8.7 mi (7:45 / mi) +200m 4:30 / km | |
| ahr:140 |
| Rode at St. Edward. I actually managed to bunny hop a few logs. I felt really charged up today, so I tried to moderate that feeling, so I wouldn't ride into a tree. I did ride into a bush once, but I came away unscathed. |
| Cycling (mtb single-track) 20:00 [3] 2.9 mi (6:53 / mi) +75m 3:58 / km | |
| ahr:162 max:170 |
| Harder riding at St. Edward. |
| Running - Road / Track (road) 17:00 [2] 2.06 mi (8:15 / mi) +30m 4:54 / km | |
| ahr:129 |
| Warm up jog around Meadowbrook, Nathan Hale and vicinity. |
| Running - Road / Track (road) 6:42 [4] 1.31 mi (5:07 / mi) +30m 2:58 / km | |
| ahr:162 max:178 |
| Ran 3 x 700 meters on the sidewalk next to Nathan Hale and Meadowbrook Park. I took 2 minutes in between each repeat. I felt pretty good, but I could feel the fatigue in my legs for the last half of each repetition.
Times and ending/recovery heart rates:
2:16 171/117 (slight net uphill), 2:11 174/116 (slight net downhill), 2:15 178/120 (slight net uphill) |
| Calisthenics / Dance (form drills / hill boundi) 3:00 [4] | |
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| Did a set of form drills before my hard runs and a set of 6 x 15 seconds uphill bounding on grass afterward. |
| Running - Road / Track (road) 10:00 [2] 1.14 mi (8:46 / mi) +50m 4:48 / km | |
| ahr:132 max:145 |
| Warm down jog after my workout. |
Monday Sep 20 |
| Paddling / Rowing (kayaking) 1:35:45 [2] 8.2 mi (11:40 / mi) +0m 7:15 / km | |
| ahr:125 max:142 slept:11.0 |
| Paddled from Golden Gardens to the South end of Discovery Park's shoreline and back. I felt okay today. There was a moderate headwind on the way back, so I was about 5-6 minutes slower on the return from the West Point lighthouse. South of the lighthouse, in the lee of the bluffs at Discovery Park, the water was quite calm, and I could see the bottom. That was sort of eerie.
I took my GPS (to measure speed) and both my wing and dihedral paddles, so that I could compare my paddling efficiency using each. I seemed to be fairly close to the same speed with both paddles. If anything, I was a bit faster, on average, when using the dihedral blade, probably because I have more experience with it. I had the wing paddle set at about 220 cm, 20 cm shorter than my dihedral paddle, and it felt like there was quite a bit less resistance when using it. My heart rate was usually 5-10 beats higher using the dihedral paddle. |
Sunday Sep 19 |
| Orienteering (shadowing) 1:30:00 [1] 4.5 km (20:00 / km) +250m 15:39 / km | |
| ahr:100 slept:7.0 |
| Walking while shadowing students on an advanced level USGS map course in the basin West of Lick Creek. |
| Orienteering (shadowing) 30:00 [2] 1.8 km (16:40 / km) +150m 11:46 / km | |
| ahr:130 max:143 |
| Harder hiking while shadowing students today. |
| Cycling (mtb road/grass/trail) 29:08 [2] 5.6 mi (5:12 / mi) +70m 3:07 / km | |
| ahr:125 max:145 |
| I took and evening ride around Woodland Park, Greenlake and Ravenna Blvd. I was proud of myself when I managed to bunny hop up several curbs. |
| Cycling (mtb road/grass/trail) 5:00 [3] 1.4 mi (3:34 / mi) +30m 2:05 / km | |
| ahr:150 max:160 slept:7.0 |
| Harder parts of my bike ride. My heart rate refused to climb much, despite significant quad burn. I'm probably low on muscle glycogen from all the trekking this weekend. |
Saturday Sep 18 |
| Orienteering (shadowing) 55:12 [1] 7 km (7:53 / km) +200m 6:54 / km | |
| ahr:106 slept:3.0 |
| Accompanied students for intermediate course on USGS map at Teanaway Forks. Logged time is time moving. There were many stops to discuss route plan and technique. |
| Orienteering (shadowing) 1:30:00 [1] 5 km (18:00 / km) +150m 15:39 / km | |
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| Mostly walking--shadowed students for a precision O' course at The Tongue and a compass course on the Eastern tip of Teanaway Forks. |
| Orienteering (shadowing) 1:40:00 [1] 7 km (14:17 / km) +300m 11:46 / km | |
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| Almost entirely fast walking--shadowed students for night navigation course (using USGS map) at Lick Creek. We stopped quite a bit to discuss route choice and technique, and the whole session lasted 3 hours. |
Friday Sep 17 |
| Orienteering (course setting) 20:20 [2] 2.71 km (7:30 / km) +70m 6:39 / km | |
| ahr:145 max:155 |
| Set markers at Teanaway Forks for the intermediate course at my navigation training camp this weekend. |
| Orienteering 14:00 [3] 2.21 km (6:20 / km) +40m 5:49 / km | |
| ahr:160 max:167 |
| Harder running during marker setting. |
| Orienteering (course setting) 2:04:00 [2] 11 km (11:16 / km) +550m 9:01 / km | |
| ahr:126 max:145 |
| Set markers at night at Teanaway Forks and Lick Creek for navigation training camp. I had many breaks to place the ribbons and reflectors (for the night course). |
Thursday Sep 16 |
| Cycling (mtb road) 32:19 [2] 7.7 mi (4:11 / mi) +120m 2:29 / km | |
| ahr:141 max:155 |
| Rode downtown and back (42:19) to buy some USGS maps. I wore my EMS raingear, but unfortunately, it stopped raining, and the raingear just made me wet from sweat. I did some harder riding, which I've logged separately. |
| Cycling (mtb road) 15:00 [3] 4.0 mi (3:45 / mi) +80m 2:12 / km | |
| ahr:160 max:173 |
| Harder riding during ride downtown. |
Tuesday Sep 14 |
| Orienteering (course setting) 55:00 [1] 4 km (13:45 / km) +120m 11:57 / km | |
| ahr:112 max:135 slept:9.5 |
| Walk-jogged a course at The Tongue and set out streamers for my navigation camp next weekend. I mostly felt good trotting through the terrain, although the vegetation was all wet from the rain, and the wetness made my feet less comfortable. |
| Orienteering (rogaining / course set) 1:00:00 [2] 5 km (12:00 / km) +250m 9:36 / km | |
| ahr:140 max:153 |
| Trekking around the area West of the Lick Creek map flagging an advanced navigation course. The actual moving time was around 2:45, but much of it was at lower intensity, so I've logged it separately. |
| Orienteering (rogaining / course set) 1:45:00 [1] 7 km (15:00 / km) +300m 12:21 / km | |
| ahr:115 |
| Remainder of course setting trek West of the Lick Creek map. |
| Orienteering 5:00 [3] 0.71 km (7:03 / km) +50m 5:13 / km | |
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| Very vigorous uphill walking during set-up of a compass course. |
Sunday Sep 12 |
| Running - Road / Track (dirt road) 13:00 [2] 1.8 mi (7:12 / mi) +30m 4:16 / km | |
| ahr:143 max:155 |
| Warm up for orienteering at Arnold Ice Cave. |
| Orienteering (race) 54:52 [3] 8.7 km (6:18 / km) +200m 5:39 / km | |
| ahr:162 max:170 |
| Ran day 2 of Red Hot Lava B-meet at Arnold Ice Cave. The terrain was more detailed, rockier and bushier (in parts) today, but I ran harder and generally better--except for two mistakes of at least 1 minute each and a couple of much smaller ones. Geir Moholdt beat me by 1:23 today, which resulted in him edging out a victory over me by 3 seconds over the two days. Sergey, who won yesterday, was third today and third overall, less than 40 seconds behind, I think.
The map, terrain, organization, food, and weather were all excellent. The U.S. Champs next year is going to be great. |
| Running - Road / Track (dirt road) 5:00 [1] 0.45 mi (11:06 / mi) +5m 6:41 / km | |
| |
| Brief warm down jog after the race. |
Saturday Sep 11 |
| Running - Road / Track (dirt road) 6:40 [2] 0.95 mi (7:01 / mi) | |
| ahr:148 |
| Warm up for orienteering. |
| Orienteering (race) 57:30 [3] 9.1 km (6:19 / km) +150m 5:50 / km | |
| ahr:160 max:170 |
| Orienteering at Lava Butte in Bend, OR. I had a pretty clean run today. Sergey Velichko beat me by almost 1.5 minutes, probably because I didn't run as fast as I could have. It's hard to push myself to run fast when I haven't been doing much speed training. |
| Orienteering (shadowing) 1:14:30 [1] 5.5 km (13:33 / km) | |
| ahr:116 |
| Shadowed Terry on the Green course. |
Friday Sep 10 |
| Orienteering 12:29 [3] | |
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| O at COCC campus. |
Thursday Sep 9 |
| Cycling (mtb road) 7:00 [1] 1.3 mi (5:23 / mi) | |
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| Rode home from Terry's. |
Monday Sep 6 |
| Running - Trail / Grass (trail) 59:16 [2] 6.2 mi (9:32 / mi) +280m 5:13 / km | |
| ahr:131 max:157 |
| Ran at Discovery Park in a 3-way tow-train with Vlad and Terry. I'm pretty sore and fatigued in the leg muscles--particularly the lower quads--from yesterday's race, but I mostly felt pretty good running today. |
Sunday Sep 5 |
| Note | |
| |
| I competed solo in the PURE Adventure race in Portland, Oregon. I placed first by 12:45 over NW Nike ACG, a co-ed 3-person team that kicked my butt on the paddle and had a 14-minute lead on me starting out on the biking section.
The event and course were excellent, and it may be the most fun adventure race I've competed in. The weather started out cool and rose to the mid-70s for the later parts of the race, which felt pretty hot during the orienteering at Hoyt Arboretum/Washington Park.
Again, I had a strong performance in the paddling section, despite having a boat that wasn't particularly fast, a 14-foot plastic Necky kayak.
I performed strongly in the mountain biking and of course very well at the orienteering. The parts of adventure racing that I continue to struggle with are the preparation of gear before the race and the transitions from one leg/mode of the race and the next. I'm not sure, but I think I probably lost about 15 minutes to my competition in these areas, partly due to starting 2.5 minutes late and partly due to not having a really clear plan for what to do at each transition. This is something to work on. |
| Running - Trail / Grass (some beach) 18:23 [2] 1.53 mi (12:00 / mi) +20m 7:11 / km | |
| ahr:150 |
| PURE Adventure: a few short bits of trekking, almost half while carrying a kayak. |
| Paddling / Rowing (kayaking) 1:05:56 [3] 6.2 mi (10:37 / mi) +0m 6:36 / km | |
| ahr:150 max:157 slept:6.7 |
| PURE Adventure: kayaking leg (not counting the 3 minutes' foray onto shore to checkpoint #3). I can't remember ever observing a heart rate as high as 157 before while I've been paddling. I was surprised and pleased to see it in the 150s for a significant fraction of the paddle. |
| Cycling (mtb pavement/dirt) 4:13:24 [2] 45.0 mi (5:37 / mi) +2000m 3:04 / km | |
| ahr:147 max:159 |
| PURE Adventure: Mountain biking, includes brief stops at CPs and about 15 minutes of hike-a-bike up a really steep hill leaving CP 8. |
| Orienteering (race) 59:03 [2] 8 km (7:23 / km) +250m 6:23 / km | |
| ahr:145 |
| PURE Adventure: orienteering at Hoyt Arboretum and Washington Park. I got hot and stopped at a restroom to put my head under cold running water for a couple minutes. I felt better after that, with the exception of some occasional hamstring cramping that had started hours earlier on the bike. |
Saturday Sep 4 |
| Paddling / Rowing (kayaking) 10:00 [2] 0.98 mi (10:11 / mi) +0m 6:20 / km | |
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| Took my rental race kayak for a spin on the Willamette River. It felt tough and not very comfortable, so I adjusted a few things and hoped that I would feel better in the race the next day. |
Thursday Sep 2 |
| Cycling (mtb road/some trail) 8:58 [2] 1.79 mi (5:00 / mi) +40m 2:55 / km | |
| ahr:126 max:145 |
| Took a short but somewhat aggressive ride to Woodland, around the trails, and back (16:58). Maybe 8 minutes was threshold intensity, and I've logged that separately. |
| Cycling (mtb road/some trail) 8:00 [3] 1.88 mi (4:15 / mi) +50m 2:27 / km | |
| ahr:157 max:165 |
| Harder part of my very short ride. |
| Note | |
| |
| Yesterday's paddle has left me sore in the pectoral muscles, the trapezius muscles, the gluteus muscles and some muscles in the lower back. |
Wednesday Sep 1 |
| Paddling / Rowing (kayaking) 1:40:33 [2] 8.6 mi (11:41 / mi) +0m 7:16 / km | |
| ahr:126 max:145 |
| Paddled from Magnuson Park to University Bridge and back. I tried using a homemade kayak sail, but the boat (Stephen's Missouri, a 2-person open kayak) has no rudder and kept turning sideways, regardless of where I sat in the boat. I brought my SRS Shark wing paddle and used it twice, for a total of about 25 minutes. I'd like to remember to bring my GPS next time, so that I can compare my paddling speeds using the wing and using my dihedral Werner paddle.
It was cloudy and somewhat breezy today, and there were some decent-size wind and boat waves on Lake Washington. There was a nice tailwind starting out South from Magnuson, and there was a somewhat lighter headwind on the way back. On the way back North along Laurelhurst, there was some lightning on the East side, and rain dumped on me. I did some harder paddling during this outing, and I've logged that separately. |
| Paddling / Rowing (kayaking) 10:00 [3] 0.94 mi (10:38 / mi) +0m 6:37 / km | |
| ahr:145 max:149 |
| Harder paddling during today's outing. |
| Paddling / Rowing (kayaking) 2:00 [5] 0.22 mi (9:05 / mi) +0m 5:39 / km | |
| ahr:150 |
| Little bursts of very hard paddling during today's outing, mostly to surf on boat wakes and wind waves, but sometimes to cross in front of boat traffic on the ship canal. |