Friday Sep 30 |
 | Orienteering (control hanging) 8:00 [3]*** 1.23 km (6:30 / km) +50m 5:24 / km | |
| shoes: Brooks Cascadia - 1 |
| Set controls for orienteering class at Meadowbrook. We did aerial photo orienteering and the blind compass game today. |
| Orienteering (control pick-up) 10:00 [2]*** 1.25 km (8:00 / km) +50m 6:40 / km | |
| shoes: Brooks Cascadia - 1 |
| Picked up controls at Meadowbrook after SWS class. |
Thursday Sep 29 |
| Orienteering (control hanging/pick-up) 15:00 [2]*** 2.14 km (7:01 / km) +60m 6:09 / km | |
| shoes: Brooks Cascadia - 1 |
| Set and picked up controls for O class at Hamlin Park. My legs felt somewhat fatigued, although it felt good to turn them over quickly when I did some surges (logged separately). |
| Orienteering (control hanging/pick-up) 3:00 [4]*** 0.86 km (3:29 / km) +5m 3:23 / km | |
| shoes: Brooks Cascadia - 1 |
| Some surges while control hanging. |
Tuesday Sep 27 |
| Paddling / Rowing (kayaking) 37:00 [2] 3.4 mi (10:53 / mi) +0m 6:46 / km | |
| ahr:132 slept:10.5 |
| Paddled with Liz and Roger from NWOC toward Ballard and back. |
Monday Sep 26 |
| Cycling (mtb road) 43:00 [2] 13.0 mi (3:17 / mi) +30m 2:02 / km | |
| ahr:138 max:150 shoes: Nike ACG cycling shoes |
| Biked from Home to Roger's in Redmond. I felt tired for the first 10 minutes or so, then I felt quite good after that. My flat ground speed ranged from 15-22 mph, trending generally upward during the course of the ride. My right knee, on the upper part of the kneecap, began to hurt about halfway through the ride.
The average heart rate is a guess. |
| Cycling (mtb road) 1:01:45 [1] 13.0 mi (4:44 / mi) +135m 2:52 / km | |
| ahr:115 shoes: Nike ACG cycling shoes |
| Rode home from Roger's, taking it easy. My right knee, on the upper part of my kneecap, still hurt--a bit less when I pedaled very gently. My belly was full of food, and I was a bit sleepy. |
| Note | |
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| My pectoral muscles are a bit sore from paddling, and my arms feel tired. |
Sunday Sep 25 |
| Orienteering 30:38 [3]** 5.4 km (5:40 / km) +35m 5:30 / km | |
| shoes: VJ Twister (US size 10.5) - 1 |
| Orienteering at Lake Sammamish State Park. My legs felt okay, but I could tell I was still somewhat fatigued from intervals the day before. |
| Paddling / Rowing (kayaking) 1:15:00 [2] 6.82 mi (10:59 / mi) | |
| ahr:141 |
| Paddled on Lake Sammamish with Roger, Aaron and Ruaridh (sp?) My arms felt tired pretty close to the beginning, again, probably from moving. |
| Running - Trail / Grass (trail) 1:08:18 [2]* 7.59 mi (8:59 / mi) +400m 4:48 / km | |
| ahr:146 max:161 shoes: Brooks Cascadia - 1 |
| Ran at Cougar Mountain. At first, my legs felt pretty tired and stiff, but I felt better after 15-20 minutes of running. The weather was absolutely gorgeous--sunny and mildly warm but not at all hot. My route: start at new parking lot on Clay Pit Road;
The distance and climb are a guess. |
Saturday Sep 24 |
| Running - Road / Track (some trail/grass/terrain) 1:30:00 [2]* 10.35 mi (8:41 / mi) +360m 4:53 / km | |
| ahr:134 max:155 shoes: Brooks Trance 4 - 1 |
| Ran around my new neighborhood (which is not particularly pedestrian friendly) and explored some of the local parks and green spaces. I took lots of stops and was out of the house for a little over 2 hours. During the first part of my run, my heart rate took quite a while--maybe 15-20 minutes--to climb beyond the 120s. I felt fairly good for about the first 1:10, but I got a fatigued feeling for the last bit. After the first hour, I did 8 x 30 second hard strides, with 2.5 minutes jogging recovery in between, and I've logged those separately. |
| Running - Road / Track intervals (road) 4:03 [5]* 0.83 mi (4:52 / mi) +35m 2:41 / km | |
| ahr:160 max:169 shoes: Brooks Trance 4 - 1 |
| 8 x 30 second strides with 2.5 minutes jogging recovery between hard runs. I started this an hour into my run, and I had a 12.5 minute warm-down afterward. |
Thursday Sep 22 |
| Cycling (mtb trail / dirt road) 41:00 [1] 5.13 mi (7:59 / mi) +75m 4:45 / km | |
| ahr:104 slept:6.0 shoes: Nike ACG cycling shoes |
| I was already as far South as Seward Park, so I decided to go for an evening ride at Philip Arnold Park (aka "Tapeworm" / "Towers of Power"). It was already dusk when I started riding, and I didn't have a light, so I spent little time on the sinuous single-track and mostly rode the straighter trails and dirt/gravel roads. My legs are still tired from TRIOBA, but it was good to get them moving. |
| Note | |
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| I was going to go for an easy run this evening, but I was too tired from moving and from only 13 hours of sleep in three nights, so I stayed in. |
Wednesday Sep 21 |
| Paddling / Rowing (kayaking) 54:30 [2] 5.4 mi (10:05 / mi) +0m 6:16 / km | |
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| Paddled a 3-person kayak with Roger and Liz from NWOC through the Montlake Cut and back. My arms felt really tired (from moving boxes and furniture) in the beginning, but toward the end I started feeling pretty good. |
Sunday Sep 18 |
| Riding scooter 22:30 [1] 2.95 mi (7:37 / mi) +10m 4:41 / km | |
| rhr:48 slept:10.0 shoes: Brooks Cascadia - 1 |
| Rode my scooter on the Burke-Gilman Trail, from Log Boom Park, out to 80th Ave and back. It was mild, and the sunset was pretty over the lake. My gluteus muscles are pretty sore adjacent to the sitz bones, and my quads fatigued quickly from the dipping motion of pushing the scooter. |
Saturday Sep 17 |
| Note | |
| slept:4.0 |
| I raced the TRIOBA 24-hour adventure race with Roger, Liz and Aaron (team Mergeo.com). After an inauspicious start, we ended up winning very narrowly.
The race consisted of four segments:
1. A 6.2 mile kayak on the Columbia River, ending in Vantage. (The weather was mercifully calm and mild, so the kayak was benign.) Time: 1:39:20 (including a final 0.2 mile portage to the transition area).
2. A 28 mile mountain bike with 1555m climbing. The first 10 miles and 570m climb were on the paved Vantage Highway (US Hwy 10). Time: 3:46:37 (including about 13 minutes to change my tube and splint my tire when I blew out my rear tire sidewall on a sharp rock).
3. A 12.2 mile trek with 760m climbing: through the Colockum State Wildlife Area, East and downhill on the South side of Stray Gulch and West and uphill mostly on the North side of Stray Gulch. Time: 2:53:58
4. A 23 mile mountain bike with 53m climb, mostly downhill (dropping about 1000m) and more than half on paved roads, to finish in Ellensburg. Time: 1:21:50
Our three transitions took 5:36, 7:32, and 7:30 for a total of 20:38.
Our total race time was 10:02:25
The kayak was very easy for me, because Roger and I, who were in a boat together, were much faster than Liz and Aaron, who were struggling to keep a decent pace. I think they would have been better off if Aaron--who was slumped down and having trouble getting his paddle blade all the way in the water--had an inflatable seat, but Roger and Liz encouraged him to go without because of the easier steering that results. I now think that the reason the steering is easier without the rear seat cushion is that the stern of the boat sags and acts as a rudder (while also slowing the boat). Anyway, we were well back in the pack and about 20 minutes behind after the paddle.
The bike ride started with a long uphill grind into the wind. It went pretty well, however, until we left the road and my rear tire flatted from a sharp rock puncturing the sidewall. Ironically, I had just stayed up late a couple nights before changing the tires on my bike because of a cut in the rear tire sidewall, and now the sidewall had gotten an even bigger whole. I cut a patch out of the unprinted area of my laminated bike race number, and Aaron, with some help from Roger, used it to splint the hole in my tire. The repair took 13 minutes, and after watching several teams whiz by us, we were back underway. The rest of the bike ride was somewhat tiring and at times fun. My favorite part was the stretch of dirt road that passed "The Pines" (the name of the location on the USGS map), where there was a loose grouping of pine trees in an otherwise unforested expanse of arid, rolling hills. Although it had not been very hot, I was glad to see grey clouds coming overhead and providing some shade as we approached TA 2 and the start of the trek. I wondered if it was a cold front, since the air seemed to become distinctly colder.
The trek went very well for us, largely due to very little navigation time loss and good route choices, although it would have been somewhat faster and a lot more pleasant if I had not suffered hamstring cramping throughout (only when I bent my legs much--e.g. to step over a log), substantial fatigue for about the last 40 minutes, mild nausea for about the same duration, and three or four bouts of vomiting about 10 meters before the transition area. Still, we passed DART and Helly Hansen on the way to CP 8 (the second trekking CP and one of the more difficult to navigate). On the climb out of CP 11, we saw that DART was right on our heels, perhaps 10 minutes behind. I towed Liz up the hills to CPs 12 and 13 and about another mile out of CP 13, but then I started to feel tired and nauseous, and soon I asked Aaron to tow me, which he did for a couple miles--all but the last 1/2 mile to the TA. Liz, on the other hand, seemed to get stronger as I was getting weaker, and she ran and rode well for the rest of the race.
The final bike ride was fun to start with, because it was downhill on sometimes rough gravel road, so we got to rest our legs some. However, the last 14 miles were on paved roads, and shortly after hitting the pavement, Aaron glanced back and exclaimed that he could see DART behind us. This was very discouraging to me, because even though I had felt somewhat better after vomiting and drinking some plain water, I was still more or less bonking. Going down Colockum Road, my arms had been tired just from supporting the partial weight of my torso on the handlebars, and my hands had been tired just from squeezing the (hydraulic disc!) brakes. Now that we were pedalling, I felt like I was working unsustainably hard. Indeed, once the route flattened out, I asked Aaron to put me on tow. The last 10 miles went by slowly as we cranked hard hoping to stay ahead of DART. Roger, Aaron and Liz took turns pulling our pace line and I just tried to keep pedalling as I fought occasional cramping and the urge to relieve my tired neck by slumping down on the handlebars and falling asleep. Each time we glanced back, DART had inched a little closer, and it appeared to me that they had closed to within just a few hundred meters. Then they weren't there anymore. They had turned and were taking a different route for the last five miles.
Even though the race was hardly over, I felt relieved and newly optimistic, because I knew our route was a good one, and I figured there was a decent chance that they would ride a bit slower than we as they navigated their route or perhaps that they had even made a navigation mistake. Besides, if we had held them off this long, maybe we would be able to do it for the last few miles. After a long, mostly flat grind, we reached some downhill stretches, and the faster going and the appeal of the finish line gave us a little boost. As we rode toward the archway, we were ecstatic to see that we would be the first team back by what ended up being only 2-3 minutes. |
| Paddling / Rowing race (kayaking) 33:00 [2]* 2.3 mi (14:20 / mi) +0m 8:55 / km | |
| ahr:130 max:142 |
| Harder kayaking during TRIOBA 24-hour race. |
| Paddling / Rowing race (kayaking) 1:00:00 [1]* 3.7 mi (16:13 / mi) +0m 10:05 / km | |
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| Easier paddling during TRIOBA (going slower to stay with Liz and Aaron). |
| Cycling race (mtb paved/dirt roads) 3:33:37 [2]* 28.0 mi (7:37 / mi) +1555m 4:03 / km | |
| ahr:145 max:160 spiked:4/4c shoes: Nike ACG cycling shoes |
| TRIOBA first biking segment. I'm not counting the 13 minutes that we were stopped fixing my tire.
The heart rate numbers are a guess. |
| Orienteering race (rogaining) 2:53:58 [2]** 19.6 km (8:53 / km) +760m 7:26 / km | |
| ahr:145 max:162 spiked:6/8c shoes: Brooks Trance 4 - 1 |
| TRIOBA trekking section. I was crampy for most of the time, and I was bonking and nauseous for the last 40 minutes or so. Still, it was a good run for the team.
I'm logging the approximate actual route distance, since I bothered to measure it. The heart rate numbers are a guess. |
| Cycling race (mtb dirt/paved roads) 1:21:50 [2]* 23.0 mi (3:34 / mi) +53m 2:12 / km | |
| ahr:140 max:160 shoes: Nike ACG cycling shoes |
| TRIOBA final biking section. |
Friday Sep 16 |
| Orienteering (control hanging/pick-up) 14:00 [2]** 1.8 km (7:47 / km) +50m 6:50 / km | |
| shoes: Brooks Trance 4 - 1 |
| Set controls at Meadowbrook and set and picked up controls at Seattle Waldorf School for orienteering class. One of my knees (I think it was my left, but I don't remember) had some pain and weakness when under load. It felt like it was in the lower quad or the upper patellar tendon. |
Thursday Sep 15 |
| Orienteering (control hanging/pick-up) 10:00 [2]** 1.6 km (6:15 / km) +30m 5:43 / km | |
| shoes: Brooks Trance 4 - 1 |
| Set and picked up controls for orienteering class at Aldercrest. |
Wednesday Sep 14 |
| Cycling (mtb road) 16:30 [2] 3.2 mi (5:08 / mi) +125m 2:51 / km | |
| shoes: Nike ACG cycling shoes |
| Rode to Aldercrest and back to do some map updating and course checking. My legs felt somewhat tired, presumably from the weekend. |
| Cycling (mtb road) 16:00 [1] 2.2 mi (7:16 / mi) +40m 4:17 / km | |
| shoes: Nike ACG cycling shoes |
| Easy riding around Aldercrest. |
Tuesday Sep 13 |
| Orienteering (mapping / course planning) 5:00 [1]** 0.83 km (6:01 / km) | |
| shoes: Brooks Trance 4 - 1 |
| Easy jogging around Meadowbrook making map corrections and course adjustments. |
| Running - Road / Track (road) 43:38 [1]* 4.54 mi (9:36 / mi) +225m 5:11 / km | |
| ahr:119 max:141 shoes: Brooks Trance 4 - 1 |
| Ran around the neighborhood (in Lake Forest Park) using a Northshore Street Scramble map. My heart rate was surprisingly low. If felt fine to run--relaxing and not painful or substantially effortful. There are many dead ends and private roads, and the public through roads are often curvy, so one has to travel a long way along the road to travel a significant distance as the crow flies. The pedestrian in me is discouraged by this. On the plus side, I found a grassy water pipeline right-of-way that is wide, apparently open to public use, and goes for almost one mile. |
Sunday Sep 11 |
| Paddling / Rowing (kayak orienteering) 54:00 [2]** 5.4 km (10:00 / km) +0m 10:00 / km | |
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| I did the Pawtuckaway Canoe Orienteering, in which I got 12 of the 14 controls and went almost 3 minutes overtime, thanks to my casual start. I walk/jogged to the boat launch, then milled around for a couple minutes deciding whether it was worth it to make a run to the restroom before getting in the boat, finally deciding that it wasn't. I paddled the course in a fairly portly 2-person kayak, starting pretty casually, then going more purposefully after about 1/3 of the way around the course, when the competitive juices started to flow. I took the boat ashore and ran for controls 10 and 11, and I've logged that separately. |
| Orienteering race (canoe orienteering land r) 5:00 [3]** 1.05 km (4:46 / km) +20m 4:21 / km | |
| shoes: Brooks Trance 4 - 1 |
| Running during canoe-O. |
| Orienteering long (enduro control picking) 3:25:12 [2]**** 18.9 km (10:51 / km) +500m 9:35 / km | |
| ahr:134 max:151 203c shoes: VJ Twister (US size 10.5) - 1 |
| I ran J-J's Mega control course and got all 203 controls. I felt fine up until nearly 2 hours into the course, then I started getting tired, and by 2.5 hours, I felt substantially hypoglycemic. From that point, I staggered more than ran, until I arrived at control 180-ish, where I had a bit of electrolyte drink and two fig newtons. I felt better for the rest of the course, which was less rugged, anyway.
Split times and heart rates, taken at every 5th control and at the finish: 557 147, 516 137, 415 138, 422 140, 432 137, 443 139, 440 146, 339 142, 429 133, 357 142, 334 141, 529 142, 518 139, 648 135, 646 149, 517 131, 543 134, 555 149, 340 147, 421 146, 458 134, 608 119, 400 130, 616 126, 658 149, 455 132, 515 145, 643 133, 532 136, 519 133, 423 142, 605 130, 335 139, 535 134, 553 131, 617 123, 450 131, 520 133, 300 151, 319 149, 211 150 = 3:25:12, 134 HR avg. |
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THE MEGA - Splits |
Saturday Sep 10 |
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| Event: 2005 Sprint Series Finals
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| Running - Road / Track warm up/down 8:00 [2] 1.0 mi (7:59 / mi) | |
| shoes: VJ Twister (US size 10.5) - 1 |
| Warm-up for Sprint Series Finals. |
| Orienteering race (sprint) 16:10 [4]**** 2.75 km (5:53 / km) +50m 5:23 / km | |
| ahr:169 max:175 shoes: VJ Twister (US size 10.5) - 1 |
| Round 1 of the Sprint Series Finals at Pawtuckaway. I felt pretty good and ran decently well, except for a couple little bobbles. It's hard to be too far off when running with Mike Waddington. I eased up some at the end when it was clear that I would finish 2nd (and thus advance to the next round).
While running from #7 to #8, I whacked my left hand really hard on a stick--hard enough to break the skin in a few places. It hurt a lot, and at first, I thought I had broken it. |
| Orienteering race (sprint) 16:50 [4]**** 2.69 km (6:15 / km) +80m 5:27 / km | |
| ahr:169 max:176 shoes: VJ Twister (US size 10.5) - 1 |
| Sprint Finals round 2: I had several small hesitations and small bobbles in this race, such that I kept falling behind slightly and having to catch up to Sergei and Mike. On each of the legs 7-8 and 10-11, I lost time on Sergei and Mike taking a different route through the clearing. I ended up chasing Mike from the second to last control but falling several seconds short of catching him, so I took 3rd and want to the consolation final. |
| Orienteering race (sprint) 16:58 [4]**** 2.89 km (5:52 / km) +75m 5:12 / km | |
| ahr:168 max:180 spiked:10/16c shoes: VJ Twister (US size 10.5) - 1 |
| Consolation heat of the Sprint Finals. Still frustrated with my run from the previous round, I took the unwise approach of setting out to run the course really fast; this backfired, of course, as I made (sometimes substantial) mistakes on controls 1, 3, 4, 6, 8, and 13. Fortunately, I had the legs to recoup my loss each time, and during the second loop, I buckled down and resolved to navigate the rest of the course, rather than just running, and I ended up 1st by narrowly outkicking Wyatt Riley on the last couple controls. |
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Round 3 - The Finals! - Splits |
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Round 1 Men's Heat 1&2 - Splits |
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Round 2 Men's Heat 1&2 - Splits |
Friday Sep 9 |
| Running - Road / Track (road) 25:00 [2] 3.57 mi (7:00 / mi) +25m 4:16 / km | |
| shoes: Brooks Trance 4 - 1 |
| Brisk run on roads at Pawtuckaway the night before the Sprint Finals. |
Wednesday Sep 7 |
| Cycling (mtb road) 1:03:00 [2] 16.7 mi (3:46 / mi) +130m 2:17 / km | |
| shoes: Nike ACG cycling shoes |
| Biked from home, down to the Burke-Gilman, South to 65th St, then back. The ride felt like work after the first 15 minutes, but I was able to keep it going, even up the 1.5 mile hill going home. |
Tuesday Sep 6 |
| Running - Road / Track warm up/down 31:51 [2] 3.75 mi (8:30 / mi) +60m 5:02 / km | |
| shoes: Brooks Trance 4 - 1 |
| 11:15 warm-up jog from Terry's to Woodland and around the track for intervals, various recovery jogging between hard runs, and a 16:00 warm-down jog home, via the Aurora overpass to the zoo, Phinney, and the 41st St overpass near B.F. Day. |
| Running - Road / Track intervals (track (cinder)) 5:27 [4] 1.1 mi (4:57 / mi) +0m 3:05 / km | |
| max:183 shoes: Brooks Trance 4 - 1 |
| Ran 2 x 15-second strides during my warm-up, then ran 4 x 400m (or is it 440 yards?), with 1:16-1:20 rest between reps. My lap times were: 77, 73, 72, 75 seconds. I had to work moderately hard to keep the pace for the final 150m of each lap. My right, lower hamstring was very slightly sore during the 400s. The logged maximum heart rate was taken on the wrist for 10 seconds after the 3rd lap (since my HR monitor watch ran out of batteries), so the actual maximum may be slightly higher. |
| Running - Road / Track hills 1:09 [5] 0.2 mi (5:44 / mi) +15m 2:54 / km | |
| shoes: Brooks Trance 4 - 1 |
| Starting at the corner with Green Lake Way on the 50th St. hill at the South edge of Woodland Park, I did 3 x uphill skip-bounding on the gravel path: 16, 15, and 14 seconds (to the third tree on the left). I then ran once medium-hard up the hill to the top at the Soap Box Hill (24 seconds). |
Sunday Sep 4 |
| Running - Trail / Grass (trail) 1:44:00 [2] 11.14 mi (9:20 / mi) +200m 5:30 / km | |
| shoes: Brooks Cascadia - 1 |
| Ran with Bill Cusworth and Erin Simms (for part of the time) at the DNR and Saratoga trails on Whidbey Island. I felt a bit awkward and stiff (from moving boxes/furniture?) at first, but I felt better after about 30-40 minutes. Erin cut off after about 45 minutes, because she had a sore knee and hadn't been training much. |
Saturday Sep 3 |
| Paddling / Rowing (kayaking) 35:00 [2] 2.3 mi (15:12 / mi) | |
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| Paddled from Log Boom Park, up the Sammamish River a bit, then back. There was a stiff breeze from the Southwest. I felt rusty for the first several minutes, then I got back the feel for paddling. |
| Roller-skating (inline skating) 6:00 [2] 1.8 mi (3:19 / mi) +10m 2:02 / km | |
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| A very brief skate on the Burke-Gilman Trail a bit to the East and back from Log Boom Park. |