Sunday Apr 30 |
 | Cycling (mtb trail) 55:55 [2] 10.11 mi (5:31 / mi) +210m 3:14 / km | |
| ahr:154 max:175 shoes: Nike ACG cycling shoes |
| MerGeo.com participated in the 4 Hours of Adrenalin mt. bike relay at Des Moines Creek Park. I rode in a duo with Aaron, who gave me some mt. biking technique tips. Roger and Yumay were the other duo, and our team won the coed division. It was really fun and a good workout. I was a bit weak in the legs on the last couple laps, where my heart rate climbed higher, so I'm logging them at intensity 3.
Our lap times: 19:26, 19:08, 18:21, 18:37, 18:07
|
| Cycling (mtb trail) 36:44 [3] 6.74 mi (5:26 / mi) +140m 3:11 / km | |
| ahr:158 max:169 shoes: Nike ACG cycling shoes |
| Harder riding during 4 Hours of Adrenalin. |
| Orienteering (shadowing) 45:00 [2]*** 6.43 km (7:00 / km) +170m 6:11 / km | |
| ahr:138 max:153 10c shoes: Brooks Cascadia - 1 |
| Shadowed Roger and Aaron through the BEAST trek course, making some map corrections as we went. |
| Running - Trail / Grass (trail) 20:50 [1]* 2.31 mi (9:00 / mi) +20m 5:27 / km | |
| max:122 shoes: Brooks Cascadia - 1 |
| Easy running while mapping at Des Moines Creek Park. |
Saturday Apr 29 |
| |
| Event: US Short and Long Championships
|
| Orienteering race (middle distance) 22:59 [3]*** 3 km (7:40 / km) +115m 6:26 / km | |
| ahr:152 max:172 17c shoes: VJ Twister (US size 10.5) - 1 |
| Lord Hill short course event. Lost a couple of minutes but won, anyway. I felt pretty good and enjoyed the course. The terrain is pretty nice by PNW standards, and the map is shaping up but is still weak in places.
Distance is a guess--don't remember. |
| Orienteering (control pick-up) 27:16 [1]*** 2.73 km (9:59 / km) +100m 8:27 / km | |
| ahr:114 max:134 5c shoes: VJ Twister (US size 10.5) - 1 |
| Easy jogging control pick-up after Lord Hill short course orienteering event. |
| Paddling / Rowing (kayaking) 1:05:37 [2] 2.19 mi (29:57 / mi) +5m 18:29 / km | |
| ahr:115 max:150 |
| Paddle up and down the Snohomish River from S. Lord Hill. It was moving quickly, so didn't go far. |
Friday Apr 28 |
| Running - Road / Track (some trail, too) 1:19:45 [2] 9.97 mi (7:59 / mi) +240m 4:37 / km | |
| ahr:129 max:165 shoes: Brooks Trance 4 - 1 |
| Ran around the neighborhood, including exploring Terrace Creek Park. HR was very low to start. |
| Paddling / Rowing (kayaking) 48:23 [2] 3.87 mi (12:29 / mi) | |
| ahr:113 max:130 |
| Kayak up the Sammamish River and back. Felt pretty good. |
Thursday Apr 27 |
| Running - Road / Track (some trails/terrain) 41:00 [2]* 5.13 mi (7:59 / mi) +100m 4:41 / km | |
| shoes: Brooks Trance 4 - 1 |
| Running little bits at a time while mapping at Des Moines Creek Park. |
| Cycling (mtb dirt roads/trails) 1:10:44 [2] 13.6 mi (5:12 / mi) +290m 3:02 / km | |
| ahr:142 max:159 (sick) shoes: Nike ACG cycling shoes |
| Rode up East Tiger, back down rd. to the 2-mile mark, back up, down Preston, NW Timber. R calf hurt a bit. Going up, I got my heart rate up in the 160's for a while, and I've logged that separately. Of my leg muscle groups, my hamstrings felt the most fatigued. Going down, my triceps hurt from supporting my body weight, often while standing.
I still have a bit of congestion and irritation in my airways. |
| Cycling tempo (mtb dirt road) 20:00 [3] 2.8 mi (7:08 / mi) +270m 3:25 / km | |
| ahr:160 max:166 slept:7.0 shoes: Nike ACG cycling shoes |
| Harder riding up the hill with (and behind) RVG and his friend Brett at East Tiger. |
Wednesday Apr 26 |
| Paddling / Rowing (kayaking) 40:35 [1] 2.8 mi (14:29 / mi) +0m 9:00 / km | |
| ahr:96 max:108 |
| Easy kayak from Des Moines Beach Park, North around a point to a cove with a big house, and back. |
| Running - Road / Track warm up/down (road) 32:35 [2] 4.16 mi (7:49 / mi) +72m 4:37 / km | |
| ahr:130 shoes: Brooks Trance 4 - 1 |
| 13:45 wm-up for hill intervals, ~1:25 jogging rests in between intervals, and 13:10 wm-down afterward. |
| Running - Road / Track hills (road) 3:31 [5] 0.71 mi (4:57 / mi) +78m 2:18 / km | |
| ahr:149 max:170 shoes: Brooks Trance 4 - 1 |
| Ran 2 sets of 3 x 190 meter (from the S. corner of the car wash to S. 226th St.) fast hills, with about 1:25 jogging back recovery, and a 3-min. walking rest in between sets. The hill was a mild grade, but I ran hard, and the hill steepened a bit for the final few dozen meters, so my legs were very tired at the ends of the intervals. Times and maximum heart rates: 37.0 157, 35.2 162, 35.2 164, 34.0 160, 35.5 166, 34.1 170 |
Tuesday Apr 25 |
| Cycling (mtb mostly trails) 55:00 [2]* 10.0 mi (5:29 / mi) +200m 3:13 / km | |
| shoes: Nike ACG cycling shoes |
| BEAST test riding with Roger at Des Moines Creek Park, interspersed with a lot of stops for discussion/mapping. |
Sunday Apr 23 |
| Orienteering tempo (control hanging) 4:00 [3]** 0.8 km (5:00 / km) +3m 4:54 / km | |
| spiked:5/5c shoes: Salomon trail/AR shoes |
| Set controls for Introduction to Orienteering class at Magnuson Park. I could still feel a bit of pain in the tendon on the outside of my right knee, but it was very mild and unobtrusive. |
| Orienteering (control setting/pick-up) 12:30 [2]** 1.8 km (6:57 / km) +5m 6:51 / km | |
| spiked:13/13c shoes: Salomon trail/AR shoes |
| Setting and picking up controls at Magnuson. |
| Paddling / Rowing (kayaking) 57:00 [2] 3.68 mi (15:30 / mi) +1m 9:37 / km | |
| ahr:104 max:118 |
| Paddled up and down a vigorously flowing Green River from Van Dorens Park to River Bend golf course. I took a 5:00 rest at the turn-around point. It took me 41:12 to go upriver (1.94 mi.) and 15:45 to go down (not including the 5:00 of floating downstream). |
| Running - Road / Track (road) 21:12 [1] 2.23 mi (9:29 / mi) +25m 5:42 / km | |
| ahr:107 max:122 shoes: Brooks Trance 4 - 1 |
| Easy run, mostly on the main path at Des Moines Creek Park. |
Saturday Apr 22 |
| Orienteering long (street O) 2:47:00 [2]* 20.4 mi (8:10 / mi) +520m 4:43 / km | |
| ahr:145 max:161 spiked:26/30c slept:3.3 (sick) shoes: Brooks Trance 4 - 1 |
| U-District Street Scramble. It was great fun, but I was over-hydrated and had to make three or four bathroom stops. My total time was 2:55, but I think my time running was about 2:47, on account of restroom stops and walking inside a few buildings to get answers. I think I had a pretty good route, and I ended up with 860 points of the 1000 total. |
| Cycling (mtb road/trail) 19:20 [1] 3.22 mi (6:00 / mi) +70m 3:30 / km | |
| ahr:103 max:127 shoes: Nike ACG cycling shoes |
| Easy ride around the neighborhood, starting and finishing at Thriftway. |
Friday Apr 21 |
| Cycling (mtb road) 30:23 [2] 7.5 mi (4:03 / mi) +12m 2:30 / km | |
| ahr:133 max:153 (sick) shoes: Nike ACG cycling shoes |
| Bike from Log Boom to Magnuson. |
| Orienteering (vetting) 7:43 [1]** 1 km (7:43 / km) +3m 7:36 / km | |
| ahr:101 max:118 spiked:9/9c shoes: Brooks Cascadia - 1 |
| Checked out my intro. to O course at Magnuson and made some map and course modifications. |
| Orienteering (map run) 20:45 [2]** 2.24 mi (9:15 / mi) +15m 5:38 / km | |
| ahr:123 max:135 shoes: Brooks Cascadia - 1 |
| Ran around Magnuson, doing a mediocre job of thumbing the map as I went. |
| Cycling (mtb road) 29:01 [2] 7.3 mi (3:58 / mi) +20m 2:27 / km | |
| ahr:135 max:148 shoes: Nike ACG cycling shoes |
| Biked from Magnuson to Log Boom. |
| Paddling / Rowing (kayaking) 23:04 [2] 1.91 mi (12:04 / mi) +0m 7:30 / km | |
| ahr:119 max:140 |
| Paddled from Log Boom Park to the mouth of Swamp Creek and back. I want harder from the 68th Ave bridge, upriver to Swamp Creek, and I've logged that separately. I mostly felt fairly good/strong, but I was noticably more tired on the return, after the harder stint. |
| Paddling / Rowing (kayaking) 4:36 [3] 0.39 mi (11:46 / mi) +0m 7:19 / km | |
| ahr:136 max:141 |
| Harder paddling up to Swamp Creek. It felt tough to push the pace. |
Thursday Apr 20 |
| Running - Road / Track (road, some grass) 21:00 [2] 2.76 mi (7:37 / mi) +8m 4:41 / km | |
| ahr:140 max:162 (sick) shoes: Salomon trail/AR shoes |
| Ran from Log Boom Park along the BGT, doing 6 x ~20 sec. fast strides (logged separately) after warming up for 8 minutes. My legs felt tired after the first few strides, probably from the bike race yesterday. |
| Running - Road / Track intervals (road, some grass) 2:00 [5] 0.46 mi (4:20 / mi) +0m 2:42 / km | |
| ahr:152 max:164 shoes: Salomon trail/AR shoes |
| 6 x 20 sec. fast strides during run. |
| Roller-skating (inline skating) 8:57 [2] 2.0 mi (4:28 / mi) +8m 2:45 / km | |
| ahr:144 max:157 (sick) shoes: K2 VO2max inline skates |
| Very short skate on the BGT. I need to prepare for Wicked Urban or X-Adventure, but I wanted to keep it short, because skating can aggravate my calves/achilles. Also, I didn't have much time to train. I felt okay but somewhat tired, especially in the left quads. |
| Running - Trail / Grass (some road) 41:40 [2] 4.3 mi (9:40 / mi) +70m 5:44 / km | |
| ahr:138 max:161 shoes: Brooks Cascadia - 1 |
| Ran towing Terry and with Anneliese. We went from her place, down Ravenna Blvd. to Green Lake, back through Ravenna Park, and back to her place. I felt sort of tired in the legs. |
Wednesday Apr 19 |
| Cycling race (mtb trails) 47:47 [3] 7.96 mi (6:00 / mi) +130m 3:33 / km | |
| ahr:162 max:168 slept:7.3 shoes: Nike ACG cycling shoes |
| Raced the Wednesday Night World Championships mountain bike race at Des Moines Creek Park. I think I finished somewhere in the middle, but I'm not sure. I got off the line well at the start and hit the trail in maybe 7th place. Then a few people passed me over the next 5-10 minutes. 10 minutes into the race, my legs were severely lactic from going out too fast and my back hurt. I took the effort level back a notch. Eventually, the top woman went by me, then after quite a while, another woman. During the course of the race, a handful more guys went by me, also, along with a couple of peletons of Expert division racers.
A nice thing is that I got over the early dead feeling (and thoughts about DNFing, since I'm still a bit sick) and went on to feel okay (although increasingly tired, especially on the uphills, where I slowed quite a bit the last couple laps). I think my quads were still feeling tired from yesterday's hill intervals (running). Another nice thing is that I didn't have any major problems handling my Giant XTC. I think I'm already getting used to the tighter ride.
The race had been called by the time I and the guys around me came through our 5th full lap (not counting the couple of minutes to get to the finish line at the beginning). I took splits, and my full lap times were 8:45, 8:46, 9:03, 9:19, 9:17--ouch! I definitely wasn't as strong in the latter part of the race as I was at the South SeaTac Shuffle last year, but then again, I wasn't sick then and hadn't just run hills the day before. The bottom line is that it was a fun workout and good way to get better acquainted with the handling of my bike. |
| Running - Trail / Grass (trail, some road) 48:00 [1]* 4.8 mi (10:00 / mi) +100m 5:50 / km | |
| ahr:119 max:141 shoes: Salomon trail/AR shoes |
| Easy jogging at Des Moines Creek Park. My legs felt fine while running easy. |
Tuesday Apr 18 |
| Running - Trail / Grass (mostly trail) 41:09 [2] 4.33 mi (9:29 / mi) +120m 5:26 / km | |
| ahr:136 max:158 slept:8.3 shoes: Brooks Trance 4 - 1 |
| Ran with Terry (on tow) at St. Edward. We tested the new WeGo line, which worked well, except when it locked out under very hard towing. I did a few fast surges, which I've logged separatley. |
| |
| C • Just saw your line on Checkpoint Zero 3 |
| Running - Trail / Grass hills (trail) 2:21 [5] 0.33 mi (7:08 / mi) +70m 2:40 / km | |
| ahr:155 max:174 shoes: Brooks Trance 4 - 1 |
| Ran 5 hard hill surges during my run: 32, 30, 19, 30, 30 seconds. I was very out of breath after the surges, maybe because of the lingering congestion following the cold I'm getting over. |
| Paddling / Rowing (kayaking) 1:31:00 [2] 7.2 mi (12:38 / mi) +0m 7:51 / km | |
| ahr:127 max:148 |
| Paddled from Log Boom Park to O.O. Denny Park and back. I had been thinking about going for just one hour, but I was feeling relatively good, so I decided to make this my long paddle for the week. The boat gradually took on a few dozen pounds of water, slowing my progress some, so I went out in 44:45 and back in 46:15. |
| Cycling (mtb road) 29:40 [2] 7.85 mi (3:46 / mi) +25m 2:20 / km | |
| ahr:136 max:155 shoes: Nike ACG cycling shoes |
| Rode the BGT from Log Boom Park to the 9-mile mark (about 108th Ave) and back. My left (or was it right) soleus muscle hurt a bit from time to time. |
Sunday Apr 16 |
| Cycling (mtb road) 31:45 [1] 6.8 mi (4:40 / mi) | |
| ahr:118 max:136 shoes: Nike ACG cycling shoes |
| Rode with Terry on the BGT, filling a now not-so-slow leak in my front tire half way, thanks to a passing cyclist. |
Saturday Apr 15 |
| Orienteering (control setting/shadowing) 33:00 [2]*** 4.71 km (7:00 / km) +110m 6:16 / km | |
| 20c shoes: Brooks Cascadia - 1 |
| Control setting and shadowing for pre-IS Champs training at Woodland Park. Out in the terrain for maybe 1:15, but actual running time was maybe 15 min. for control setting and 18 for shadowing. |
| Running - Trail / Grass warm up/down 9:16 [1] 1.0 mi (9:16 / mi) +30m 5:16 / km | |
| ahr:116 max:139 shoes: Brooks Cascadia - 1 |
| Warm-up jog before threshold run on O course. |
| Orienteering tempo (contours-only) 12:23 [3]*** 2 km (6:12 / km) +50m 5:30 / km | |
| ahr:151 max:159 12c shoes: Brooks Cascadia - 1 |
| I ran the contours-only course backwards as a threshold interval. It felt tough and my heart rate remained pretty low. I stopped at control 1. |
| Orienteering (control pick-up) 15:00 [2]*** 2 km (7:30 / km) +25m 7:04 / km | |
| ahr:130 max:140 12c shoes: Brooks Cascadia - 1 |
| Picked up controls at Woodland Park, doing a few short hill runs at the same time (which I've logged separately. |
| Running - Trail / Grass hills 1:41 [4] 0.26 mi (6:29 / mi) +40m 2:43 / km | |
| max:164 shoes: Brooks Cascadia - 1 |
| 5 x 15-30 second hill intervals. |
| Paddling / Rowing (kayaking) 38:07 [2] 2.7 mi (14:06 / mi) | |
| ahr:120 max:138 |
| Paddled around Green Lake, fighting stiff winds and whitecaps for much of the way along the Northern parts. |
Friday Apr 14 |
| Running - Trail / Grass (some road, too) 22:39 [1] 2.45 mi (9:15 / mi) +55m 5:22 / km | |
| ahr:119 max:131 shoes: Brooks Trance 4 - 1 |
| Run to Ravenna, through park, and back from Anneliese's. |
Thursday Apr 13 |
| Cycling (mtb road) 34:07 [1] 7.5 mi (4:33 / mi) +10m 2:49 / km | |
| ahr:115 max:135 shoes: Nike ACG cycling shoes |
| Rode with Terry from Log Boom a bit past Bothell Landing and back. Front tire flatted half way, but a guy came along with a pump and we were able to get back on it by just putting some air in. |
Wednesday Apr 12 |
| Orienteering (control setting) 56:30 [2]** 7.06 mi (7:59 / mi) +110m 4:45 / km | |
| ahr:149 max:165 15c shoes: Brooks Cascadia - 1 |
| Setting controls at Soaring Eagle Park for BEAST. I ran pretty briskly. |
| Orienteering (control pick-up) 57:00 [2]** 6.11 mi (9:20 / mi) +145m 5:24 / km | |
| ahr:132 max:143 15c shoes: Brooks Cascadia - 1 |
| Picking up controls at Soaring Eagle Park after BEAST. My legs were tired! My nose ran. |
Tuesday Apr 11 |
| Running - Trail / Grass (trail) 1:00:20 [2] 6.1 mi (9:53 / mi) +335m 5:15 / km | |
| ahr:147 max:165 shoes: Brooks Cascadia - 1 |
| Ran Mt. Si. A bit easier for the first 20 min., then harder the rest of the way up (logged separately). Going down was tough in the dark with the puny EMS tracer. For an emergency light, it's sure gotten a lot of use. It took 53:15 to go up the mountain (4.5 miles and 3200 feet climb). |
| Running - Trail / Grass hills (trail) 34:00 [3] 2.9 mi (11:43 / mi) +640m 4:19 / km | |
| ahr:166 max:171 shoes: Brooks Cascadia - 1 |
| Harder 2/3 of the climb up Mt. Si. |
Monday Apr 10 |
| Note | |
| slept:9.3 (rest day) |
| Finally a good night's sleep, after several recent nights of 4-7 hours. My legs are somewhat tired from the last couple days, but not profoundly so. |
Sunday Apr 9 |
| Running - Trail / Grass (mostly trails) 2:01:30 [2] 13.14 mi (9:15 / mi) +520m 5:07 / km | |
| ahr:134 max:157 shoes: Brooks Cascadia - 1 |
| Trail run at St. Edward and Big Finn Hill Parks. I had tired legs from the start, and I began running out of sugar at 1 hour into the run. I guess I did a lot yesterday. |
| Cycling (mtb trail) 28:32 [1] 3.4 mi (8:23 / mi) +75m 4:53 / km | |
| ahr:113 max:129 shoes: Nike ACG cycling shoes |
| Easy mtb. ride at St. Edward, after getting a few calories in my mouth following the run to quell the bonking. |
Saturday Apr 8 |
| Running - Trail / Grass (trail) 1:05:00 [2]** 7.22 mi (9:00 / mi) +180m 5:12 / km | |
| ahr:130 max:162 10c shoes: Brooks Cascadia - 1 |
| Ran through BEAST course at Soaring Eagle Park with Roger, making a few stops and side trips. |
| Running - Trail / Grass (trail) 1:00:00 [2]** 6.67 mi (8:59 / mi) +200m 5:07 / km | |
| ahr:134 max:160 4c shoes: Brooks Cascadia - 1 |
| More running while taking GPS tracks and waypoints on the trails at Soaring Eagle. I ran a few short fast intervals toward the end of my run, and I've logged those separately. |
| Running - Trail / Grass intervals (trail) 4:07 [4] 0.75 mi (5:29 / mi) +15m 3:13 / km | |
| ahr:160 max:169 shoes: Brooks Cascadia - 1 |
| 4 x short intervals (27 to 91 seconds), with about 1.5 minutes rest in between. My legs felt pretty heavy toward the end of the run, which is usual for long sessions of course scouting and/or mapping. |
| Cycling (mtb road/trail) 1:02:12 [2]* 11.31 mi (5:29 / mi) +190m 3:15 / km | |
| ahr:129 max:156 shoes: Nike ACG cycling shoes |
| Riding the roads and trails in the neighborhood to the West of Soaring Eagle Park. |
| Paddling / Rowing (kayaking) 31:31 [2] 2.36 mi (13:21 / mi) | |
| ahr:111 max:132 |
| Short paddle from Log Boom to the mouth of Swamp Creek and back; hugging the shore on the way out due to chop. |
Thursday Apr 6 |
| Cycling (mtb trail) 1:00:00 [2]* 7.0 mi (8:34 / mi) +100m 5:06 / km | |
| ahr:135 max:161 slept:4.0 shoes: Nike ACG cycling shoes |
| Test rode the BEAST bike course at Soaring Eagle--fun, and I'm getting more used to my more maneuverable new hardtail bike. I was slowed some by the darkness at the end, since it was 8:35 p.m. when I finished riding, and I didn't bring a light. A bit of the riding was at a higher intensity, and I've logged that separately. |
| Cycling (mtb trail) 5:00 [3]* 0.8 mi (6:14 / mi) +25m 3:32 / km | |
| ahr:163 max:167 shoes: Nike ACG cycling shoes |
| Harder mt. biking. |
Wednesday Apr 5 |
| Running - Road / Track (road) 24:37 [2] 2.9 mi (8:28 / mi) +45m 5:02 / km | |
| ahr:136 max:151 shoes: Brooks Trance 4 - 1 |
| Ran from Seattle Running Company, to Volunteer Park, around and back. |
| Cycling (mtb road) 1:01:01 [2] 15.0 mi (4:04 / mi) +180m 2:26 / km | |
| ahr:142 max:158 shoes: Nike ACG cycling shoes |
| Biked home from Seattle Running Company. |
Tuesday Apr 4 |
| Running - Trail / Grass (trail) 28:40 [1] 2.61 mi (10:59 / mi) +65m 6:20 / km | |
| ahr:116 max:148 shoes: Brooks Cascadia - 1 |
| Easy jogging at Soaring Eagle Park, doing BEAST course scouting. |
| Running - Trail / Grass (trail) 1:41:32 [2] 10.0 mi (10:09 / mi) +500m 5:28 / km | |
| ahr:135 max:165 shoes: Brooks Cascadia - 1 |
| Trail run with Roger, Aaron and Trea at Cougar Mtn. Few heart rate spikes are from pushing Trea. |
Monday Apr 3 |
| Note | |
| rhr:45 slept:9.0 (rest day) |
| My hyperextended right knee is not fully recovered and still hurts if I move it wrong. Most of the time it feels okay, though. The muscles on the right side of my lower ribcage are quite sore, maybe from paddling--or else I fell and am forgetting about it. |
Sunday Apr 2 |
| Cycling (mtb road) 18:30 [1] 3.7 mi (4:59 / mi) +55m 2:58 / km | |
| ahr:109 max:145 shoes: Nike ACG cycling shoes |
| Ride to Lake Forest Park Town Center with Terry. |
Saturday Apr 1 |
| Paddling / Rowing (kayaking) 2:10:00 [2] 10.0 mi (13:00 / mi) | |
| ahr:120 max:160 |
| Paddle from NWOC to a bit S. of Magnuson and back; in tandem with VanderWaal. Made a few stops along the way. |
| Cycling (mtb road/trail) 58:27 [2] 12.0 mi (4:52 / mi) +275m 2:50 / km | |
| ahr:142 max:161 shoes: Nike ACG cycling shoes |
| Mtb. road/trails/road. To St. Ed, on trails, and back--felt pretty good and pushed it some. |
| Running - Road / Track warm up/down (road) 30:55 [2] 4.05 mi (7:38 / mi) +95m 4:25 / km | |
| ahr:147 max:157 shoes: Brooks Trance 4 - 1 |
| Long, brisk warm up on roads for orienteering. To 125th via. 15th, then back to Hamlin. |
| Orienteering race (night sprint) 19:35 [3] 2.5 km (7:50 / km) +80m 6:45 / km | |
| ahr:153 max:175 shoes: VJ Twister (US size 10.5) - 1 |
| Night sprint course at Hamlin Park. I had a fairly good run. The pace was moderate, because it was too tricky for me to go all out.
Not sure about the course distance, since I'm logging it over 10 months later. |
| Running - Trail / Grass warm up/down (grass) 11:00 [1] 1.0 mi (10:59 / mi) +6m 6:43 / km | |
| shoes: Brooks Trance 4 - 1 |
| Easy warm-down on grass, mostly with Terry, after orienteering. |
| |
|
Night-O Hamlin Park - Splits |