Saturday Apr 30 |
 | Running - Road / Track warm up/down (road) 11:37 [2]1.4 mi (8:17 / mi) +100m 4:13 / km | |
| ahr:137 shoes: Salomon trail/AR shoes |
| Warm up for orienteering at Lord Hill. My legs felt tired, probably from Thursday's hills. |
| Orienteering race 1:20:51 [2]** 6.2 km (13:02 / km) +250m 10:51 / km | |
| ahr:132 max:157 slept:5.5 shoes: VJ Panthers - 1 |
| Ran course 3 (in 1:30:51) at Lord Hill Park. I made a huge parallel error on control #3, losing 25 minutes looking for the control along a large unmapped marsh. Aside from that, I lost about 3 minutes and had a pretty good run. My legs definitely felt tired, which limited my aerobic output.
Splits and HRs: 250 134, 407 151, 3123 117, 1108 134, 443 145, 739 152, 818 142, 1013 131, 430 129, 601 158 |
| Cycling 55:22 [1]11.3 mi (4:54 / mi) +20m 3:02 / km | |
| ahr:100 max:130 shoes: Nike ACG cycling shoes |
| Rode on the Sammamish Slough Trail with Mom and Lynn. |
| Orienteering race 10:00 [3]1.3 km (7:42 / km) +50m 6:27 / km | |
| ahr:158 max:159 shoes: VJ Panthers - 1 |
| Harder running on orienteering course. The roads were rocky, and the ball of my left foot got somewhat bruised. Also, my left arch hurt for a while about 2/3 of the way through the run. |
Friday Apr 29 |
| Orienteering (mapping / course planning) 15:30 [2]*** 2.38 km (6:31 / km) +50m 5:54 / km | |
| ahr:130 max:151 slept:8.5 shoes: Mizuno Wave Nirvana 1 |
| Ran around Magnuson marking the construction area, making other map corrections, and modifying the course for class this evening. My legs felt good. I was a little concerned when my right hamstring hurt a bit last night, but it seemed fine while I ran. |
| Orienteering (control hanging/pick-up) 1:05:00 [2]10 km (6:30 / km) +50m 6:20 / km | |
| ahr:130 |
| Set and picked up controls for Land Navigation at Night class at Magnuson Park. I felt a little pain/tightness in my right outer quadriceps muscle early in my running, but it felt fine later. |
Thursday Apr 28 |
| Running - Trail / Grass 35:55 [1]2.76 mi (13:00 / mi) +120m 7:07 / km | |
| ahr:102 max:122 shoes: Salomon trail/AR shoes |
| Jog/walked at Carkeek Park with Terry, testing part of the BEAST race #2 course. |
| Running - Road / Track warm up/down (some grass) 26:51 [2]2.8 mi (9:36 / mi) +96m 5:23 / km | |
| ahr:125 shoes: Mizuno Wave Nirvana 1 |
| 8:26 warm-up, jogging recovery intervals between hard reps, and 7:11 warm-down. |
| Calisthenics / Dance hills (bounding on grass) 2:00 [5]0.27 mi (7:24 / mi) +25m 3:34 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| 10 x 14 steps bounding up a grassy slope in Bryant Park. I took a relaxed jog back down the hill for recovery after each set of bounding steps. I had a little bit of right hamstring pain afterward, but it might have been from the stretching I did before the bounding. |
| Running - Road / Track hills (road) 2:29 [5]0.43 mi (5:46 / mi) +78m 2:18 / km | |
| max:167 shoes: Mizuno Wave Nirvana 1 |
| 6 x 115 meters pretty hard uphill along the sidewalk on NE 65th St, from 46th Ave to Wellesley Ave. I took 4 minutes jogging recovery after the bounding and before the hill repeats and 1 minute jogging and standing recovery between each hill run. My legs felt pretty tired starting the second repeat, but I managed to stick it out for six. I focused on reaching a high stride frequency for the 3rd, 4th and 5th repeat, and I hit 105 to 110 double steps per minute--not my best but pretty good. I took it a bit easier on the last one, and it still felt tough to run a few seconds slower than my earlier reps. Times: 25.5, 24.5, 23.9, 23.8, 24.3, 27.1 |
Wednesday Apr 27 |
| Cycling (mtb road) 1:01:00 [2]16.5 mi (3:42 / mi) +330m 2:10 / km | |
| ahr:133 max:155 slept:8.0 shoes: Nike ACG cycling shoes |
| Rode from home to the Cascade OC board meeting at Walker & Associates. My legs felt reasonably good today, although there was a bit of pain behind my right knee (the upper Gastrocnemius muscle, probably). I had to stop for 15-20 minutes in the Arboretum to make a MacGuyver-style repair (by tying a piece of a plastic bag) to a bolt that was coming out of the Rocker Link of my rear suspension. The repair held: the bolt only came a bit of the way out. |
| Cycling (mtb road) 1:05:43 [2]16.6 mi (3:58 / mi) +370m 2:18 / km | |
| ahr:143 max:160 shoes: Nike ACG cycling shoes |
| Rode home in the dark after the COC board meeting. I wore my EMS Sprint vest for its reflective properties, but I kept it mostly unzipped, due to it being a warm evening. My legs felt somewhat tired from the ride South to the meeting. |
Tuesday Apr 26 |
| Roller-skating (inline) 4:42 [2]0.87 mi (5:23 / mi) +18m 3:09 / km | |
| ahr:131 max:140 slept:8.0 |
| Went twice around the block. It was nice to get outside in the fair spring weather for a couple of minutes. |
Sunday Apr 24 |
| Cycling race (mtb mostly single-track) 53:37 [3]9.1 mi (5:54 / mi) +170m 3:28 / km | |
| ahr:159 max:174 slept:4.0 shoes: Nike ACG cycling shoes |
| Raced the Sea-Tac Shuffle, the second race of the Indie Series of mountain bike races. By the time I got registered and ready to go, I didn't have time to warm-up, so I started cold. I had a poor start position, and early in the race, I got stuck behind a bunch of people with poor technical skills, and I had to stop of slow way down several times. Eventually, I was able to pass them, and after that, I slowly worked my way forward in the pack. I was gradually gaining on a string of about four riders, but I ran out of time to catch them. I finished 11th in the 30-39 age group of the Beginner Men race. The race was really fun. I mostly was able to ride up the hills and over the obstacles, but there were a few places where I lacked the traction (with my full-suspension and low-profile knobs at pretty high pressure) or balance or failed to down shift in time. |
| Cycling warm up/down (mtb road) 10:00 [1]2.0 mi (4:59 / mi) +15m 3:02 / km | |
| shoes: Nike ACG cycling shoes |
| Warm-down after the race. |
| Orienteering (control hanging/pick-up) 45:00 [2]*** 6.43 km (7:00 / km) +200m 6:03 / km | |
| shoes: Salomon trail/AR shoes |
| Placed controls for Land Navigation Field Workshop classes at Woodland Park in two installments, 10 minutes and 20 minutes, then later I picked up about 2/3 of the controls in 15 minutes. My legs felt fairly good but a bit tired from the mountain bike race. |
| Paddling / Rowing (kayaking) 33:15 [2]2.7 mi (12:18 / mi) +0m 7:39 / km | |
| ahr:109 max:125 |
| I went for an evening paddle around Green Lake. My right forearm was tired early on, but it felt somewhat better midway through. I didn't try to push hard, but rather focused on turn-over and a comfortable stroke. Splits: 9:16, 23:10, 33:15. |
Friday Apr 22 |
| Orienteering (control setting) 22:00 [2]*** 3 km (7:20 / km) +100m 6:17 / km | |
| ahr:128 max:142 |
| Set controls for an Earth Day orienteering event at Woodland Park for Queen Anne Senior Center. I realized after the participants showed up that the course I had made was neither short nor novice level, however the group did great. The oldest participant, 92-year-old Doris (who will be 93 next month), made it to 10 of the 20 controls, with a bit of help from me or the other participants when going up or down steep slopes and steps.
My legs felt a bit tired starting out hanging the controls, but they felt pretty good once I got warmed up. |
| Orienteering (control pick-up) 14:00 [2]*** 1.9 km (7:22 / km) +70m 6:13 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Picked up controls at Woodland. |
| Paddling / Rowing (kayaking) 58:12 [2]4.96 mi (11:43 / mi) +0m 7:17 / km | |
| ahr:129 max:142 |
| Paddled from Gasworks Park to the Ballard Bridge (29:27 with a slight headwind) and back (28:44 with an even slighter tailwind). I felt pretty good, except that my hands blistered a bit, for some reason. I didn't wear gloves. |
Thursday Apr 21 |
| Orienteering (control setting) 7:00 [3]*** 1.4 km (5:00 / km) +20m 4:40 / km | |
| shoes: Salomon trail/AR shoes |
| Set some controls for Intro. to Orienteering class on the U.W. campus. My legs felt pretty fast. |
| Orienteering (control hanging/pick-up) 27:00 [2]*** 3.86 km (7:00 / km) +40m 6:39 / km | |
| shoes: Salomon trail/AR shoes |
| Setting and picking up controls for class at UW campus. |
Wednesday Apr 20 |
| Cycling (mtb road) 38:00 [2]8.3 mi (4:35 / mi) +314m 2:33 / km | |
| ahr:135 max:153 shoes: Nike ACG cycling shoes |
| Riding around checking the course for BEAST series race #2. The (upper gastroc?) muscles behind my left knee hurt a few times toward the end of the ride. Also, my left achilles has hurt a bit occasionally over the past few days. I don't know whether it's injured or just has some scar tissue. |
| Running - Trail / Grass 1:26:30 [2]* 8.0 mi (10:48 / mi) +200m 6:14 / km | |
| ahr:130 max:145 shoes: Mizuno Wave Nirvana 1 |
| Test ran the BEAST series race #2 with Roger. I felt decent running today. |
| Running - Trail / Grass intervals 1:30 [5]0.31 mi (4:49 / mi) | |
| shoes: Mizuno Wave Nirvana 1 |
| 3 x 30 second surges (with 1:30 jogging recovery) during my run with Roger. |
| Cycling (mtb road) 53:00 [2]* 8.6 mi (6:10 / mi) +276m 3:29 / km | |
| ahr:121 max:153 shoes: Nike ACG cycling shoes |
| Test rode the BEAST race #2 bike course with Roger. The logged time includes many short stops. |
Tuesday Apr 19 |
| Running - Road / Track (with kayak) 5:00 [2]0.45 mi (11:06 / mi) +5m 6:41 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Ran the kayak to Green Lake and back from the far end of the Woodland Park tennis court parking lot. |
| Paddling / Rowing (kayaking) 21:52 [2]1.82 mi (12:00 / mi) +0m 7:28 / km | |
| ahr:130 |
| Paddled from the Aquatheater counterclockwise to Duck Island at an easier intensity, then increased my output for the rest of the way back (logged separately). Paddling felt fairly good today. |
| Paddling / Rowing (kayaking) 9:36 [3]0.85 mi (11:17 / mi) +0m 7:01 / km | |
| ahr:144 max:148 |
| Harder paddling from Duck Island to the Aquatheater. |
| Cycling (mtb road) 24:25 [2]5.65 mi (4:19 / mi) +112m 2:32 / km | |
| ahr:135 shoes: Nike ACG cycling shoes |
| Rode around doing course checking for BEAST series race #2. |
Monday Apr 18 |
| Running - Road / Track (some grass) 18:30 [2]2.45 mi (7:33 / mi) +48m 4:25 / km | |
| ahr:135 slept:7.5 shoes: Mizuno Wave Nirvana 1 |
| Ran to Woodland Park and back (via Green Lake, 65th St, 1st Ave) to check out a course. My legs felt somewhat tired. |
| Orienteering (course checking) 18:30 [2]** 2.7 km (6:51 / km) +70m 6:04 / km | |
| ahr:132 shoes: Mizuno Wave Nirvana 1 |
| Course checking for Earth Day orienteering at Woodland Park. |
| Cycling warm up/down (mtb road) 24:02 [2]5.75 mi (4:11 / mi) +65m 2:31 / km | |
| ahr:129 max:148 shoes: Nike ACG cycling shoes |
| Rode to Green Lake, around once and back as warm-up (10:43) and warm-down (13:19) for a harder effort lap. I felt okay, but my legs were somewhat tired still from the TRIOBA sprint. |
| Cycling tempo (mtb road) 10:44 [3]3.25 mi (3:17 / mi) +11m 2:02 / km | |
| ahr:154 max:157 shoes: Nike ACG cycling shoes |
| I rode a harder lap around Green Lake. My speed was between about 16.3 and 20.0 miles per hour, and my pedaling cadence went as high as 120 (and as low as perhaps 100, although I didn't measure). |
Sunday Apr 17 |
| Running - Trail / Grass (trail) 32:00 [1]* 3.05 mi (10:29 / mi) +50m 6:12 / km | |
| ahr:121 max:137 shoes: Mizuno Wave Nirvana 1 |
| Ran the trails at Soaring Eagle Regional Park (a.k.a. Section 36 Park) with Lynn. Even though I'm not particularly sore or tired, it felt good to do an easy recovery run after yesterday's race, especially in the mild spring weather. The trails were quite muddy from all the recent rain, but they were nice and the terrain is pretty interesting--lots of little ups and downs and some patches of fairly open forest. Clearly, it needs to be mapped for orienteering. And biking is allowed, so I'll have to return with my bike. The minus is that it takes almost an hour to get there from home. |
Saturday Apr 16 |
| Note | |
| slept:2.5 |
| I raced the TRIOBA sprint race at St. Edward State Park with Roger Michel, Brook Nunn, and Liz Stahl. This was the first race of the 2005 season for the Mergeo.com adventure racing team, and it went less well than I had hoped or expected, but it was an okay performance nonetheless.
The race consisted of:
1. a 5-control score orienteering course with a prescribed first control.
2. a shortened kayak leg that included carrying the kayaks several minutes down the hill to the water and back up.
3. a longer, point-to-point orienteering course.
4. a mountain bike orienteering course.
It was hard to tell exactly where most of the checkpoints were going to be from the circles on the map, and many were slightly off center. Also, some checkpoints were hidden and some were not, and it was impossible to tell ahead of time whether the checkpoint would be in clear view from the trail or hidden by trees or bushes. This introduced a relatively large element of luck, and we fared relatively poorly in the luck game.
More importantly from the standpoint of evaluating performance, I navigated fairly poorly, starting the race by leading the team to run back and forth before turning and going the right direction. Then, at the beginning of the kayak leg, I missed the trailhead down to the water, and we had to double back. These mistakes together probably cost us 3 minutes and set us behind many teams. Things went somewhat better on the point-to-point orienteering course, and we nearly closed Dirtworld's lead twice. A couple minutes of navigation mistakes, mixed with some bad luck, kept us from overtaking them. This left us with a 4 minute deficit leaving on the mountain biking--Dirtworld's strongest suit--and this was not the situation we wanted to be in. After overshooting the second mountain biking checkpoint, we returned to the right spot, only to find that the marker wasn't where it was marked on the map. We searched for several minutes before finding it. The rest of the bike leg went pretty smoothly, but we were not able to recover the significant lost time.
I was pleased with how the team worked together on our first race. After I let the adrenalin (and the pouring rain) get to me at the beginning, I adjusted to the team's level of nervous tension (which was a bit higher than I'm used to) and felt very well supported, both on the course and in the transition area. And everyone did well from an athletic/fitness standpoint. We're well positioned to compete for wins at future races.
Splits: score orienteering/transition 11:48, trek 7:21, kayak + put-in/take-out 11:41, trek ~8:42, transition ~1:00 (elapsed 40:32), point-to-point orienteering 58:18, transition 4:03, mountain bike orienteering 58:34
Total lost time: 18+ minutes, about 6-7 minutes due to mistakes and the rest due to bad luck.
CP E 3:41 149, TA1 8:07 150, CP2 7:21 146, kayak 11:41 144, TA2 9:42 148, CP6 2:03 153, CP7 3:00 165, CP8 7:34 164, CP9 2:34 161, CP10 2:54 157, CP11 9:53 145, CP12 4:52 152, CP13 6:59 158, CP14 5:41 154, CP15 5:14 156, CP16 4:36 148, TA3 in 3:00 150? (1:38:50), TA3 out 4:03 120, CP18 5:24 143, CP19 16:17 126, CP20 6:26 120, CP21 2:47 124, CP22 4:02 127, CP23/24 10:14 222*, CP25 3:15 00*, CP26 2:58 130, CP27 5:05 133, Finish 2:08 00 = 2:41:27
154 avg. heart rate; * = spurious reading, due to chest strap slipping down. |
| Orienteering race 11:00 [3]*** 1.83 km (6:01 / km) +10m 5:51 / km | |
| shoes: Salomon trail/AR shoes |
| TRIOBA: score O' |
| Running - Trail / Grass race (with kayak) 16:00 [3]* 1.45 mi (11:01 / mi) +100m 5:39 / km | |
| shoes: Salomon trail/AR shoes |
| TRIOBA: run/hike to kayak put-in and back. |
| Paddling / Rowing race (kayaking) 10:30 [3]0.7 mi (14:59 / mi) +0m 9:19 / km | |
| |
| TRIOBA: kayak |
| Orienteering race 58:18 [3]*** 6 km (9:43 / km) +160m 8:34 / km | |
| shoes: Salomon trail/AR shoes |
| TRIOBA: point-to-point orienteering. |
| Cycling race (orienteering) 58:34 [2]*** 8.0 mi (7:19 / mi) +150m 4:18 / km | |
| shoes: Nike ACG cycling shoes |
| TRIOBA: mountain bike orienteering. |
Friday Apr 15 |
| Running - Road / Track (road) 23:30 [2]3.3 mi (7:06 / mi) +105m 4:02 / km | |
| ahr:142 max:153 shoes: Mizuno Wave Nirvana 1 |
| Did a brisk run through the U-District, warming up the night before TRIOBA #1 |
Thursday Apr 14 |
| Paddling / Rowing (kayaking) 20:00 [2]1.2 mi (16:39 / mi) +0m 10:21 / km | |
| |
| Paddled a Sevylor Tahiti from O.O. Denny Park with Liz. We started South, into the wind, going for 11-12 minutes. The return, with the wind, was 8-9 minutes. |
Wednesday Apr 13 |
| Orienteering (course checking) 35:00 [2]* 4.0 mi (8:44 / mi) +150m 4:52 / km | |
| ahr:125 max:148 shoes: Salomon trail/AR shoes |
| Running with a map at Carkeek. I made lots of stops. At the end, my left achilles was somewhat tender. This is surprising, since I didn't run hard, but it only takes a fast step or two, and it occurs to me now that I ran up some stairs briskly; maybe that did it. |
| Paddling / Rowing (kayaking) 23:40 [2]1.8 mi (13:08 / mi) +0m 8:10 / km | |
| |
| Paddled around Green Lake. I felt pretty good today, but I tired quickly and definitely felt less spritely at the end than when I started out. I did two, approximately 5-minute stints of harder paddling, which I've logged separately. The wind slowed me down on the homestretch; otherwise, my time would have been on the faster side. |
| Paddling / Rowing (kayaking) 10:00 [3]0.95 mi (10:30 / mi) +0m 6:32 / km | |
| |
| Harder parts of my paddle around Green Lake. |
| Cycling (mtb road) 22:53 [2]5.7 mi (4:01 / mi) +75m 2:24 / km | |
| ahr:130 shoes: Nike ACG cycling shoes |
| Rode down Latona, along Ravenna Blvd. and through the park, along the Burke-Gilman Trail, up the hill under I-5, then home after looping up Latona to 58th St and back on 1st for a bit more warm-down. In general, I pushed a bit during this ride. I went harder for a few minutes up the hill, which I've logged separately. |
| Cycling (mtb road) 3:23 [3]0.47 mi (7:12 / mi) +50m 3:22 / km | |
| ahr:155 max:158 shoes: Nike ACG cycling shoes |
| Rode at around threshold intensity up the hill from the Burke-Gilman Trail to 45th St. It felt good to push up the intensity and challenge the lactic acid a bit. My left achilles didn't ever bother me during my ride. |
Tuesday Apr 12 |
| Running - Trail / Grass 1:05:00 [2]* 7.22 mi (9:00 / mi) +75m 5:25 / km | |
| ahr:132 max:153 shoes: Salomon trail/AR shoes |
| Scouting BEAST race #2 course. |
Sunday Apr 10 |
| Orienteering (control hanging) 12:00 [3]2 km (6:00 / km) +5m 5:56 / km | |
| shoes: Salomon trail/AR shoes |
| Put out controls for Intro. to Orienteering at Magnuson. My legs felt good/quick. |
| Orienteering (control hanging/pick-up) 6:00 [2]0.8 km (7:30 / km) | |
| shoes: Salomon trail/AR shoes |
| Easier running during control setting and pick up. |
| Cycling (mtb single-track / bit of) 1:18:00 [2]8.0 mi (9:44 / mi) +200m 5:37 / km | |
| shoes: Nike ACG cycling shoes |
| Rode at O.O. Denny, Big Finn Hill and St. Edward parks with Roger and Liz. I felt pretty strong in the legs, but I could feel aerobically that I hadn't been doing a lot of biking.
I'm still sniffly from my cold. |
Saturday Apr 9 |
| Paddling / Rowing (kayaking) 33:40 [2]2.8 mi (12:00 / mi) +0m 7:28 / km | |
| |
| Paddled from Madrona Park to I-90 bridge and back. My cold feels much better today, but I was still coughing during my paddle. |
Friday Apr 8 |
| Note | |
| (sick) |
| I still feel very sick today. |
Thursday Apr 7 |
| Note | |
| (sick) |
| After my symptoms subsided some last night, I thought I might be getting better, but it's pretty obvious today that I'm not. I still have swollen and sore lymph nodes, lots of sinus discomfort, and itchy eyes and forehead. |
Wednesday Apr 6 |
| Running - Trail / Grass (trail) 15:00 [3]1.88 mi (7:57 / mi) +220m 3:38 / km | |
| (sick) shoes: Salomon trail/AR shoes |
| Harder running, the last bit of the way to the Grand Ridge trail, then up the hill to CP-4. I really pushed hard. |
| Running - Trail / Grass (trail / dirt road) 25:00 [2]2.94 mi (8:30 / mi) +30m 5:07 / km | |
| (sick) shoes: Salomon trail/AR shoes |
| Ran out and back to place the first few BEAST #1 checkpoints and get Karyn and Eric set up as CP monitors. My cold symptoms seemed to subside some with exercise and with the excitement of the event, but I still felt sort of bad, and my trachea hurt from breathing harder. |
| Cycling (mtb trail / dirt road) 16:39 [2]2.7 mi (6:10 / mi) +60m 3:35 / km | |
| ahr:134 (sick) |
| Rode to retrieve the first few BEAST checkpoints. I started up the hill to CP-4, but then I decided I didn't want to ride that much single track late at night, alone, and while sick. |
| Running - Trail / Grass (trail) 8:40 [2]0.95 mi (9:07 / mi) +15m 5:24 / km | |
| ahr:122 (sick) shoes: Salomon trail/AR shoes |
| Ran out the trail to retrieve CP-4. |
| Orienteering (control pick-up) 42:37 [2]* 5.5 km (7:45 / km) +10m 7:41 / km | |
| ahr:124 (sick) shoes: Mizuno Wave Nirvana 1 |
| Picked up the BEAST orienteering course at Lake Sammamish State Park. |
Tuesday Apr 5 |
| Note | |
| (sick) |
| My cold is full-blown today, with chills, lots of sinus, chest and lymph node pain and the beginnings of itchy and runny eyes and nose. |
Monday Apr 4 |
| Note | |
| (sick) |
| I woke up this morning at Chicago's Midway Airport with a very sore throat. Later in the day came swollen lymph nodes and various types of head and respiratory discomfort. |
Sunday Apr 3 |
| Running - Road / Track warm up/down 7:00 [2]1.02 mi (6:51 / mi) | |
| shoes: VJ Panthers - 1 |
| Warm-up for Team Trials day 3 at East Fork. I felt okay today warming up--somewhat tired and somewhat sluggish, but not too much of either. |
| Orienteering race (classic) 1:28:36 [3]*** 12.1 km (7:19 / km) +450m 6:10 / km | |
| ahr:161 max:171 shoes: VJ Panthers - 1 |
| Ran day 3 of the Team Trails, the long day. Right from the beginning, my technique again felt slow and awkward. Plus, I made a stupid route choice on the first control, one which set me back 1-1.5 minutes. Things improved greatly when first Ken Walker then Mikell Platt caught me. This motivated me to orienteer at a more reasonable speed, and my brain went along just fine. It just needed a kick in the occipital lobe. I lost and regained contact with Ken and Mikell a few times. I was pleased that my legs had a bit left at the end. A really fun run, overall. |
| Running - Road / Track warm up/down (road) 11:00 [1]1.16 mi (9:29 / mi) | |
| shoes: Mizuno Wave Nirvana 1 |
| Warm down jog with Ken after the race. |
| Note | |
| |
| Well, I qualified for the WOC team this weekend, but I'm a bit disappointed with my results. For some reason, I always seem to perform relatively poorly at the Flying Pig. My problems this weekend were something like 85% technical and 15% physical. I already knew I was having technique problems, but it was obvious during today's run that I am physically capable of better runs than I had. I think I just need to spend more winter and spring training time with a map in my hand, even if it's just a street map. My problems were with navigation process--map reading and handling and making route choices--and were unrelated to technical difficulty level. |
| |
|
Blue - Splits |
Saturday Apr 2 |
| Running - Road / Track warm up/down 12:40 [2]1.86 mi (6:48 / mi) +10m 4:10 / km | |
| ahr:153 max:158 shoes: VJ Panthers - 1 |
| Brisk warm-up for the U.S. Short Course Championships. I felt okay but not great. I realized as I was preparing a few minutes before the start that I hadn't mentally prepared myself to navigate (pay attention to the map and where I go), and that worried me a bit. |
| Orienteering race 45:40 [3]*** 5.4 km (8:27 / km) +290m 6:40 / km | |
| ahr:164 shoes: VJ Panthers - 1 |
| Ran U.S. Short Course Champs at East Fork Park, OH. I still had some map handling and routine problems today and was generally not smooth or very fast, but I managed to avoid substantial lost time mistakes and generally kept myself going. The run was not much fun and not very satisfying. Orienteering is so much better when the technique and flow click. |
| Running - Road / Track warm up/down 5:00 [1]0.5 mi (10:00 / mi) | |
| shoes: VJ Panthers - 1 |
| Brief warm-down after race. I chilled quickly in the cold and rain. |
| |
|
Blue - Splits |
Friday Apr 1 |
| |
| Event: Flying Pig IX (US Team Trials)
|
| Running - Trail / Grass warm up/down 7:00 [2]0.93 mi (7:32 / mi) +5m 4:36 / km | |
| |
| Warm-up for Flying Pig / U.S. Team Trials sprint race. |
| Orienteering race 17:59 [4]*** 2.61 km (6:53 / km) +95m 5:50 / km | |
| ahr:172 max:182 spiked:10/13c shoes: VJ Panthers - 1 |
| Ran the Flying Pig Sprint at Camp Friedlander. I felt pretty good for about the first 5-8 minutes, then I sort of hit the wall. I was handling the map poorly and being lazy about the map reading, and I made three hesitation errors and a couple poor route choices, probably setting me back at least 1:30 in total. |
| Running - Trail / Grass warm up/down 9:00 [1]0.82 mi (10:58 / mi) +5m 6:41 / km | |
| |
| Warm-down after Pig sprint. |
| |
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Sprint - Splits |