Saturday Nov 18 |
 | Orienteering race (middle-ish) 23:09 [3]*** 4.22 km (5:29 / km) +40m 5:14 / km | |
| ahr:162 max:175 spiked:14/15c rhr:57 slept:6.0 shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 7 at WIOL/Winter Series meet #2 at Magnuson Park. The calm and mildly sunny weather was luscious after the recent rainstorms. I felt fairly good, if a bit sluggish after my time off and my long hike at Squak yesterday.
As Roger wrote, "2nd fastest was nikolay with 27, eric ran us into the ground with 23... crazy..."
Indeed...crazy. |
| Walking (shadowing, some running) 15:00 [1] 1 km (15:00 / km) +20m 13:38 / km | |
| ahr:110 max:131 shoes: VJ Twister (US size 10.5) - 2 |
| Shadowed Rosemary on course 1. We were out about 45 minutes, but much of that included liesurely walking and some stops. It was a hard course 1, and I was impressed that Rosemary navigated the whole thing--pretty good for a 7-year-old! She got tired (although the course was mostly flat), and that was unexpected. |
| Orienteering (control pick-up) 18:48 [1] 2.35 km (8:00 / km) +8m 7:52 / km | |
| ahr:116 max:137 shoes: Brooks Cascadia (lime green!) |
| Picked up controls at Magnuson. My left knee hurt quite a bit starting out (probably from a fall during my race pushing on my kneecap), and I also had a few shooting pains in my left hip, which seemed to happen upon weighting that leg. The pains had subsided by the time I was done. |
Friday Nov 17 |
| Walking (trail) 3:10:00 [1] 8.0 mi (23:44 / mi) +670m 11:43 / km | |
| ahr:108 max:144 shoes: Brooks Cascadia (lime green!) |
| Hiked around Squak Mtn. carrying a pack and pushing a measuring wheel to measure the NWTR course. My legs felt somewhat tired, and my L knee hurt some on the downhills. Total time was 3:56, but that includes lots of stops to take notes or clear fallen branches and logs off the trail. I (or preferably the park staff) need to come back with a chainsaw to clear some of the big, blown-down trees.
Technically, this is during my four weeks off training, but I have to get this done before getting the permit, so.... And I still need to return to finish the job. |
Wednesday Nov 15 |
| Running - Road / Track (road) 5:00 [2] 0.63 mi (7:56 / mi) | |
| shoes: Montrail Stratos XCR boot |
| A few minutes of running while BEAST course scouting and a while later in Bellevue to find a pay phone.
I spent most of the day out in the current baby typhoon, scouting and mapping for the Fall BEAST course. |
Friday Nov 10 |
| Running - Trail / Grass (and dirt road) 2:44:32 [2] 15.6 mi (10:32 / mi) +230m 6:16 / km | |
| ahr:132 max:156 shoes: Brooks Cascadia (lime green!) |
| Ran the first half of the Ron Herzog / Tanks-a-lot 50k course in the reverse direction with Roger, hanging course marking ribbons as we went. It was cold and raining for all or most of the run, but I only got cold a few times, during periods in the tank traps when we had to pause frequently to tie stremers. I felt somewhat tired and more easily winded, after donating blood yesterday, but I didn't bonk, as I feared I might. By the end, my legs felt sort of stiff and tired, and my hip joints were sore.
Total time out was 3:14:32 (127 avg HR), not including a couple longer (~5 minute) stops, during which I stopped my watch. This was the maiden voyage for my new(ish) Brooks Cascadias. My old pair is still poison oak contaminated from USARA Nationals. |
Monday Nov 6 |
| Walking (some jogging) 1:16:10 [1] 5.0 mi (15:14 / mi) +340m 7:49 / km | |
| ahr:115 max:132 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Went for a brisk walk up a dirt road near Castle Crags. I jogged back down. Legs felt surprisingly decent, considering the weekend's ordeal. |