Training Archive: eboneIn the 30 days ending 2007-09-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Sep 30 | ||
| Orienteering tempo 46:45 [23]*** 7 km (6:41 / km) +12m 6:37 / km | |
| ahr:151 max:169 spiked:9/13c slept:3.4 (sick) shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 4 at the Salmon Days Orienteering event at Lake Sammamish State Park. It was a day of steady rain, and the standing water was beginning to accumulate in the flats of the park. Fred Veler set an interesting course, one that required making non-trivial route choices and paying attention to multiple decision points and types of features.
I had planned to run the majority of the course as a threshold run, but since I was sick, I thought before the run that I might just run 10 minutes or so at that pace and would take it easy for the rest of the time. I took the first four controls easy to moderate pace, then I upped the turnover to 97 strides per minute on the gravel road run from #4 to #5. After a couple of minutes, I decided that this was too fast, and I eased back to the low 90s, and my stride frequency remained in the upper 80s to low 90s for the rest of the run, except for the sections where the footing or navigation were tricky enough to slow me down. My only sizable time loss was on the second control, which wasn't difficult but where I nonetheless made a parallel error, mistaking one oxbow bend in the trail for a later one and thus stopping short and looking around. It appears from my splits that I lost about 2 minutes. Ruaraidh was 2nd in 50:xx, and Peter Golde was 3rd in 57 or 59 minutes. I hyperextended my right knee in an area of rough, hummocky grass, about 70% of the way around the course (between #8 and #9), and it hurt enough that I felt the need to walk for 10-15 seconds before starting to jog easy. It felt mostly better within a couple of minutes but was slightly sore later in the day. My sore throat seemed no better this morning, and I had a very dry, sticky congestion. After my orienteering run and for the rest of the day, I felt markedly better (although still definitely sick). I began to develop just a bit of runniness. | ||
| C • Damn!! 3 | ||
Course 4 (7.0km) - Splits | ||
Saturday Sep 29 | ||
| Note | |
| slept:6.4 (sick) | ||
| My throat was getting sore yesterday afternoon and evening, but this morning it is very sore. At least I can now easily sing Old Man River in key (or rather, I could if I knew all the words). | ||
| Orienteering race (cell phone O) 30:50 [2]*** 4.8 km (6:25 / km) +55m 6:05 / km | |
| ahr:142 max:160 32c shoes: Brooks Trance 5 - 1 | ||
| Cell phone orienteering at North Seattle Community College. Terry navigated for me from some town in southern Oregon, maybe Chiloquin, and I ran around with the punch card and my phone to my ear. I thought we would have significant navigation or communication problems at some point and would have to resort to screaming and insults...but it went extremely smoothly, so much so that it was almost like running the course myself (I offhandedly guessed 2 minutes slower). It certainly helped me (2-5 minutes, but it's hard to say) to have originally made and recently revised the map.
I intended to take it easy, and I mostly did, but in the excitement of orienteering, I ran a bit faster at times than I had planned. My legs let me know; they were quite tired today. | ||
| Orienteering (memory O) 18:44 [2]*** 3.2 km (5:51 / km) +40m 5:31 / km | |
| ahr:144 max:157 16c shoes: Brooks Trance 5 - 1 | ||
| After the cell phone courses, I ran the memory O. On average, I stopped for about 5 seconds at each control to look at the map clip. | ||
| C • Memory-O after Cell-O? 7 | ||
Friday Sep 28 | ||
| Cycling (mtb trails) 42:00 [12]* 6.2 mi (6:47 / mi) +95m 4:01 / km | |
| ahr:122 max:154 slept:9.0 shoes: Nike ACG cycling shoes | ||
| More NWTR course scouting at Des Moines Creek Park. My legs felt somewhat better this morning, but I could feel that my legs are not in good cycling shape. | ||
| Walking 10:00 [12] 0.5 mi (19:58 / mi) +80m 8:18 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Brisk walking uphill while terrain scouting at a smallish park.
Before this, when I was going down the hill, there was a section of steep, bare dirt and tree roots. I felt like one of my feet was slipping and that I was a bit off-balance, so I reached over and bear hugged a tree that was right next to the slope. Because I was higher than the tree, my body, having lost balance, swang down and around the tree, such that my left, lower chest pressed rather hard against a broken off branch of the tree. I heard a pop, which is never good, and I felt intense pain. Several seconds later, a mild shock began to come over me, and I decided to walk quickly out to the nearby lawn area (where I would likely be seen if I fainted) and put my head down. I thought I might have cracked a rib, but I wasn't sure--and still am not. It hurt when I breathed, but not sharply, and it ached dully for quite a while after the trauma. Later in the day it felt significantly better, though. | ||
| C • Maybe you popped a rib? 2 | ||
| Cycling (mtb roads and trails) 48:52 [12] 9.5 mi (5:08 / mi) +145m 3:03 / km | |
| ahr:132 max:150 shoes: Nike ACG cycling shoes | ||
| Riding on a regional trail and vicinity for venue scouting, partly paved and with some soft-surface and single-track, too, including about 5 minutes of hike-a-bike. | ||
| Running - Trail / Grass (most trail, some terrain) 32:40 [12] 3.53 mi (9:15 / mi) +60m 5:28 / km | |
| ahr:132 max:152 shoes: Brooks Cascadia (lime green!) | ||
| Running while terrain scouting at a medium-size park. My legs were somewhat tired but mostly felt good. I caught lots of spider webs on my face--yuck! | ||
| C • Reminds me of hiking in Kansas 2 | ||
| Running - Road / Track (road) 6:00 [2]* 0.65 mi (9:15 / mi) +40m 4:49 / km | |
| ahr:133 max:149 shoes: Brooks Cascadia (lime green!) | ||
| A bit of running while terrain scouting in a neighborhood. | ||
| Running - Trail / Grass (trail) 1:51:00 [12]* 12.33 mi (9:00 / mi) +285m 5:13 / km | |
| ahr:129 max:150 shoes: Brooks Cascadia (lime green!) | ||
| Running while terrain scouting at a fairly large park area--sweet terrain! I made lots of stops to sketch in map features or look around at the lay of the land. My legs felt moderately tired toward the end, and I was getting hungry and thirsty. | ||
Thursday Sep 27 | ||
| Cycling (mtb trails) 46:00 [12]* 5.2 mi (8:51 / mi) +95m 5:12 / km | |
| max:133 slept:8.0 shoes: Nike ACG cycling shoes | ||
| Northwest Trail Runs course scouting at Des Moines Creek Park. I had to stop a lot to check the map, and I went slowly because my legs were tired, and it was getting dark. | ||
Wednesday Sep 26 | ||
| Orienteering warm up/down 13:00 [12]*** 1.86 km (7:00 / km) +45m 6:15 / km | |
| max:145 12c | ||
| Set controls at Woodland Park for training. Running time was maybe 13 minutes. | ||
| Orienteering intervals 10:32 [4]*** 2.21 km (4:46 / km) +55m 4:14 / km | |
| max:169 9c shoes: Brooks Trance 5 - 1 | ||
| Three 734-740m, 3-control loops at Woodland Park, as an interval workout. Legs were tired from weekend! Times: 2:55, 3:19, 4:18 | ||
| Orienteering warm up/down (control pick-up) 7:00 [12]*** 0.88 km (8:00 / km) +20m 7:11 / km | |
| 6c shoes: Brooks Trance 5 - 1 | ||
| Picked up some controls as a warm-down after orienteering. | ||
Tuesday Sep 25 | ||
| Cycling (mtb road) 21:15 [12] 4.6 mi (4:36 / mi) +45m 2:47 / km | |
| ahr:124 max:146 slept:7.5 shoes: Nike ACG cycling shoes | ||
| Rode from Daisywagen (car service shop) to the office. My legs felt pretty much okay--maybe just a bit tired. | ||
| Cycling (mtb road) 17:37 [23] 4.23 mi (4:09 / mi) +105m 2:24 / km | |
| ahr:147 max:164 shoes: Nike ACG cycling shoes | ||
| Rode from the office to Daisywagen, pushing fairly hard up the hill toward the end. | ||
| Running - Trail / Grass 39:42 [2] 5.18 mi (7:40 / mi) +30m 4:41 / km | |
| ahr:138 max:154 shoes: Brooks Trance 5 - 1 | ||
| Late night run from 17th Ave NE and NE 55th St, along Ravenna to Green Lake, around the lake, and back. I did 4 x 25 fast strides with 45 seconds rest in between, which I've logged separately. I had a bit of pain in my left hamstring, but it seemed to feel better for a bit when I took a stretching break. My legs felt pretty good for most of the run. | ||
| Running - Trail / Grass intervals (grass) 58 [5] 0.22 mi (4:20 / mi) | |
| shoes: Brooks Trance 5 - 1 | ||
| 4 x 25 fast strides with 45 seconds rest in between. | ||
Monday Sep 24 | ||
| Note | |
| slept:7.7 (rest day) | ||
| Planned rest day. Oddly, I was only a little sore from the weekend. My left hamstring complained a bit from time to time, but it generally seems no worse the wear after racing. | ||
Sunday Sep 23 | ||
| Running - Road / Track warm up/down 9:42 [2] 1.18 mi (8:15 / mi) +25m 4:49 / km | |
| ahr:131 max:156 slept:7.0 shoes: Brooks Trance 5 - 1 | ||
| Warm up for U.S. Relay Orienteering Champs. | ||
| Orienteering race (relay) 44:21 [234]*** 6.1 mi (7:16 / mi) +330m 3:52 / km | |
| ahr:162 max:176 22c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran 4th leg (red course) of the U.S. Relay Championships at Osborndale Park in Derby, CT. My legs were tired, but I had a pretty good run, from a physical standpoint. Unfortunately, I made a few smaller and a couple larger mistakes. | ||
4pt Leg 4 Red - Splits | ||
Saturday Sep 22 | ||
| Event: Sprint Series Final & US Relay Champs | ||
| Running - Road / Track warm up/down (some grass, too) 6:58 [2] 0.91 mi (7:40 / mi) | |
| ahr:143 max:159 slept:6.9 shoes: VJ Twister (US size 10.5) - 2 | ||
| Short warm-up run before first race of Sprint Series Finals. My legs felt okay, with the exception of some pain in the middle of my left hamstring (but not in my knee, thank goodness!) | ||
| Orienteering race (sprint) 14:14 [234]*** 2.2 km (6:28 / km) +55m 5:45 / km | |
| ahr:164 max:176 15c shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint Series Finals, race A. I had a so-so run, with significant time losses on controls 2 and 6. The course was technical enough (high decision point density) that I had to go rather slowly and cautiously for much of the first half, which didn't prevent my lost time errors from occuring then. | ||
| Running - Trail / Grass warm up/down 10:11 [1] 1.02 mi (10:00 / mi) +10m 6:02 / km | |
| ahr:118 max:139 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-down jogging after orienteering. | ||
| Running - Road / Track warm up/down (road) 9:14 [2] 1.26 mi (7:19 / mi) +15m 4:24 / km | |
| ahr:137 max:161 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up before orienteering. | ||
| Orienteering race (sprint) 12:41 [4]*** 2.31 km (5:29 / km) +50m 4:57 / km | |
| ahr:170 max:176 13c shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint race B at Sprint Series Finals at Cranbury Park. I had a pretty clean, fast but controlled run. Starting first meant I had no one to lead me into the controls, so I had to go somewhat cautiously. I would say I could have run about 5% faster. | ||
| Running - Trail / Grass warm up/down 7:27 [12] 0.75 mi (10:00 / mi) +5m 6:05 / km | |
| ahr:119 max:141 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-down jogging after orienteering. | ||
| Running - Road / Track warm up/down 5:31 [12] 0.6 mi (9:15 / mi) +5m 5:36 / km | |
| ahr:122 max:140 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up for orienteering. | ||
| Orienteering race (sprint) 14:51 [4]*** 3.11 km (4:46 / km) +32m 4:32 / km | |
| ahr:171 max:180 22c shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint Series final race, which was in a motalla format. I made one 46-sec error in an otherwise well-paced and fairly steady race. I took 2nd by 30 seconds behind Jon Torrance. | ||
Sprint A Course 3 (R/B) - Splits | ||
Sprint B Course 3 (R/B) - Splits | ||
Sprint C - Splits | ||
Friday Sep 21 | ||
| Running - Road / Track (road, with luggage) 9:00 [2] 0.95 mi (9:29 / mi) +25m 5:27 / km | |
| slept:0.0 shoes: Brooks Trance 5 - 1 | ||
| Shuffling from my car to the airport with my bags. My legs felt sort of tired. | ||
| Running - Road / Track (some grass, too) 31:45 [2] 4.4 mi (7:12 / mi) +15m 4:26 / km | |
| ahr:146 max:157 slept:2.5 shoes: Brooks Trance 5 - 1 | ||
| Brisk run in Milford, from the Hampton Inn and back. Both hamstrings felt clinchy starting out, but then only my left one (in the middle) hurt at the end--along with my left, lower, outside quadriceps (the muscle strand that more or less mirrors the vastus medialis). My legs felt good once I got warmed up, and I had to temper my enthusiasm to keep the pace from drifting up into marathon or threshold territory. The run seemed to be mostly downhill on the way out and mostly uphill on the way back, but my watch altimeter and the topo map tell a different story--weird. | ||
Thursday Sep 20 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Planned rest day. I vetted by (driving or walking) the Brew Ha Ha Street Scramble in Fremont and thoroughly enjoyed being out on such a mild fall day. It was one of those "I-have-the-best-job-in-the-world" days. | ||
Wednesday Sep 19 | ||
| Running - Trail / Grass (some road, too) 1:05:22 [2]* 8.17 mi (7:59 / mi) +100m 4:47 / km | |
| ahr:133 max:152 slept:9.3 shoes: Brooks Trance 5 - 1 | ||
| A few stints of running while scouting various potential BEAST venues, possibly SE of Seattle. In contrast to yesterday's achiness, my legs felt pretty darn good once I got warmed up (after being a bit stiff in the hamstrings, again, to begin with). The balls of my feet continue to be sensitive to rocks/bumps and maybe a little bruised. | ||
Tuesday Sep 18 | ||
| Note | |
| slept:9.0 | ||
| Running - Road / Track (some trail/grass, too) 1:10:26 [12] 9.39 mi (7:30 / mi) +195m 4:23 / km | |
| ahr:133 max:156 shoes: Brooks Trance 5 - 1 | ||
| Ran from home up to Hamlin Park for some orienteering practice then back to Nathan Hale HS track to run intervals. My hamstrings were sore and clinchy, although stretching provided some temporary relief. My right knee (patellar area) and the balls of both feet hurt some, too. I guess last week's hike with a 50-pound pack was hard on my legs. I waited too long after breakfast to run, so I got hungry and ate a Clif Bar before starting the intervals. | ||
| Orienteering (sprintish) 24:04 [2]*** 2.92 km (8:15 / km) +100m 7:02 / km | |
| ahr:136 max:149 20c shoes: Brooks Trance 5 - 1 | ||
| Ran two courses from past training events at Hamlin Park consecutively: "Attack Points", 1.5 km, and "Short Course", 1.42 km. My mind began to wander midway through the second course, but once I took note of it, I had no problem refocusing. | ||
| Running - Road / Track intervals (track) 9:01 [4] 1.74 mi (5:10 / mi) +0m 3:13 / km | |
| ahr:156 max:172 shoes: Brooks Trance 5 - 1 | ||
| Ran some intervals at the NH HS track. The idea of running intervals seemed fun but hard to me, so I decided to run a ladder workout, but just in the "down" direction. I originally conceived of this workout as 1600, 1400, 1200, ... 400m, but then I realized that 7 km of intervals--up from 0 km the last few weeks (months?)--would be asking for trouble, especially the week before the Sprint Series Finals, so I trimmed the workout, then trimmed it some more after noting how my hamstrings felt today: 1000, 800, 600, 400m, with slightly less than equal time rest after the 1000 and the 600, but much more after the 800m, in order to heed an urgent call of nature--maybe the lingering effects of whatever intestinal bug I took home from Kiev.
My legs felt weird during this workout. I felt like I could have sprinted pretty well (if not for fear of my temperamental hamstrings), yet at interval speed, I felt like I was slow and plodding, more bounding than running. The rest of my body felt awkward, and the whole stride felt forced, sort of like when running hard in a duathlon or tri, just after hopping off the bike. My legs didn't burn but rather felt sort of dull and insensitive, but my breathing was heavy and it somehow felt hard to keep the pace up, so it was still not easy. I noted that I was running very close to my 5k PR pace, although it was daunting to imagine holding that pace for 12.5 laps. I guess it makes some sense that my body feels so awkward running at this pace, since I've done almost no interval training this year, whereas I've done much more power/sprint and threshold running. It's remarkable how specific the body's training adaptation is, and also how completely different running can feel from one workout to another! Times, avg/max heart rates, and rest time: 3:15.0 155/168, 2:45 rest 2:34.4 158/171, 4:55 rest, restroom break 1:55.5 159/170, 1:52 1:16.2 152/172 | ||
| Running - Road / Track warm up/down (track) 22:40 [2] 2.5 mi (9:03 / mi) +95m 5:02 / km | |
| ahr:140 max:156 shoes: Brooks Trance 5 - 1 | ||
| Jog back home after intervals. My legs felt quite tired, although my hamstrings, which had hurt very little during the intervals, didn't feel any the worse for wear. Later in the day, I felt thirsty and drank quite a bit, so I think I got a bit dehydrated during today's running. On the way home, I discovered a tiny park around NE 117th St, between 36th and 35th Avenues NE. I ran on the little loop of trail through the park and fantasized about making a tiny O map at 1:1000 for a super sprint course. | ||
Monday Sep 17 | ||
| Note | |
| slept:7.3 (rest day) | ||
| I meant to go for a longish run today, but I was tired in the evening and didn't. | ||
Sunday Sep 16 | ||
| Orienteering (control setting) 10:00 [1]*** 1.44 km (6:57 / km) | |
| ahr:120 9c slept:8.2 shoes: Brooks Trance 5 - 1 | ||
| Set controls at Magnuson for an orienteering course after our Ukraine/WOC slide show. | ||
Saturday Sep 15 | ||
| Running - Trail / Grass warm up/down 13:00 [2] 1.75 mi (7:25 / mi) +40m 4:19 / km | |
| ahr:137 max:155 slept:6.2 shoes: Brooks Trance 5 - 1 | ||
| Warm-up for orienteering at Woodland Park. The middle part of my left hamstring hurt some, but it felt somewhat better after warming up. | ||
| C • Woodland Park, Colorado? 2 | ||
| Orienteering race (sprint) 14:10 [3]*** 2.6 km (5:27 / km) +55m 4:56 / km | |
| ahr:152 max:168 16c shoes: VJ Twister (US size 10.5) - 2 | ||
| Window orienteering at Woodland Park. I tried to run at around threshold speed. My left hamstring hurt a little. I navigated pretty well, although I know the park, so it was mostly easy for me. | ||
| Orienteering race (sprint) 12:45 [3]*** 2.55 km (5:00 / km) +48m 4:34 / km | |
| ahr:157 max:170 12c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 2, after several minutes rest. I ran a bit faster than I had for the windows course, probably because I was warmed up. | ||
| Orienteering warm up/down 7:18 [2]*** 1.27 km (5:45 / km) +30m 5:08 / km | |
| ahr:136 max:151 7c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 1 (novice course) for a warm-down. | ||
Friday Sep 14 | ||
| Walking (hiking) 45:00 [1] 7.5 mi (6:00 / mi) +70m 3:37 / km | |
| max:127 rhr:42 slept:9.8 shoes: Brooks Cascadia (lime green!) | ||
| Our last day of hiking: from Upper Snow Lake, North to the trail head, a descent of 4100 feet. Most of this hike was sub-training intensity, unless I count all the strengthening of my muscles from carrying the heavy pack. We spent 4:47 on the trail, including a 48 minute lunch break. There was some weird hydrological manipulation going on (in the "Wilderness Area"), with Upper Snow Lake being drained via some buried pipes that emerged in the cirque above Nada Lake to jet the water out in a big plume. The ranger at the National Forest office had said something about it being for the salmon. Terry and I speculated that it was intended to boost the outflow from Nada Lake--which was considerable--so that the salmon would have plenty of water to swim upstream. There were some huge waterfalls (>15m at least), though, so it's hard to imagine any fish getting up that stream. Maybe the water was intended to bolster Icicle Creek, which it flows into, and which has a hatchery on it. | ||
| C • Enchantments! 2 | ||
| Running - Trail / Grass warm up/down (some road, too) 30:42 [2] +50m | |
| ahr:125 shoes: Brooks Trance 5 - 1 | ||
| Ran clockwise around Magnuson, doing 5 x 50 stride surges, with 1:30 rest in between (logged separately). My legs felt somewhat stiff at first, but they felt good once I got warmed up. My left hamstring felt somewhat sore and tight during the run, and my left knee hurt for a few moments early on then felt fine. | ||
| Running - Trail / Grass intervals 2:30 [5] 0.53 mi (4:44 / mi) +15m 2:43 / km | |
| max:163 shoes: Brooks Trance 5 - 1 | ||
| 5 x 50 strides, with 1:30 rest in between. A couple of these were on the flat, one was steeply uphill, and a couple were mildly to moderately downhill. As usual, these were about 30 seconds each, with a range of 28 to 32. My legs felt tired during the last one, so I decided not to do more, in favor of resting for tomorrow's NOD orienteering meet at Woodland Park. | ||
Thursday Sep 13 | ||
| Walking (hiking) 2:30:00 [1] 6.3 mi (23:49 / mi) +780m 10:41 / km | |
| max:124 slept:9.7 shoes: Brooks Cascadia (lime green!) | ||
| Second day of Enchantments hike. We allowed ourselves a leisurely schedule for this route, given that it can be done in one day of brisk hiking, and we slept in and cooked a hot breakfast before tackling the formidable Asgard Pass. Much of the ascent is on talus, from gravel-size to boulder-size, and we took a half hour break on the way up. I towed Terry some toward the top. A while after we reached the Enchantment Basin, we took a 1 hour lunch stop on a big piece of bare rock, where we watched an adult and a baby mountain goat walking and grazing. In the afternoon, we hit some rough sections of trail, and our pace slowed. We descended from the plateau to Upper Snow Lake in time to pitch camp and cook up some macaroni and cheese before dark. Our total time from camp to camp was 8:22, much of which was sub-training intensity. | ||
Wednesday Sep 12 | ||
| Cycling (mtb paved/dirt roads) 1:00:58 [23] 8.0 mi (7:37 / mi) +590m 3:51 / km | |
| ahr:147 max:159 slept:0.6 shoes: Nike ACG cycling shoes | ||
| Rode from Snow Lakes trail head up Icicle road and National Forest road 7601 to the Stuart Creek trail head, where I stashed my bike and Terry and I embarked on our hike of the Enchantments. It was a warm day, and I pushed somewhat hard to keep my pedaling cadence up. It felt good to be on the bike. After the ride, my hip joints near my sitz bones were sore while I hiked. Maybe there is some adjustment I could make to my seat to make it more comfortable. | ||
| Walking (hiking) 2:35:00 [12] 4.6 mi (33:41 / mi) +730m 14:01 / km | |
| ahr:114 max:136 shoes: Brooks Cascadia (lime green!) | ||
| Hiked with Terry up to Colchuck Lake, where we camped, for the first leg of our Enchantments trip. Terry carried some gear but I was the designated mule and carried most of it. The fish scale weighed my pack at 57 pounds, and my sore shoulders corroborate that figure. Our total time on the trail was 3:05, but some of that was stops. My legs felt a bit tired from the bike ride but otherwise pretty good. The weather was essentially perfect: clear, still or with just a light breeze and temperatures in the low-to-mid 70s. | ||
| Running - Trail / Grass intervals (trail) 23:12 [245] 2.9 mi (7:59 / mi) +90m 4:32 / km | |
| ahr:132 max:163 shoes: Brooks Cascadia (lime green!) | ||
| Ran back and forth on the trail near Colchuck Lake after we got into camp in the evening. I was planning to do some intervals, but the trail was surprisingly gnarly, so I wasn't able to find any long stretches where I was able to run fast. This run even included bouldering through a talus field. Nonetheless, I managed to get in a few stints of fast running on fairly short sections of trail. My legs felt pretty good. | ||
Tuesday Sep 11 | ||
| Note | |
| (rest day) | ||
| I meant to run today but took a second day off, which may have been for the best, since it gave my knee another day off. | ||
Monday Sep 10 | ||
| Note | |
| slept:11.4 (rest day) | ||
| I went to bed early and got a ridiculously long night's sleep--nice! My legs are sore and tired again today. My left knee hurts some, although it seems not in quite the same way as this spring. | ||
Sunday Sep 9 | ||
| Running - Trail / Grass (trail) 1:21:00 [2]* 9.0 mi (9:00 / mi) +200m 5:14 / km | |
| ahr:128 max:148 slept:0.7 shoes: Brooks Cascadia (lime green!) | ||
| Course marking and picking up remote aid station bottle drop for NWTR event at Redmond Watershed Preserve. My whole body felt tired from racing yesterday. My arms and especially lower back were sore from paddling. My left knee hurt a bit late in the running.
Terry and I walked for about 2.2 hours after the run to pick up the course markings, and it felt like a rogaine or expedition adventure race, both from the standpoint of the mild nausea of sleep deprivation and because my legs felt profoundly trail-weary. | ||
| C • Redmond Preserve 4 | ||
Saturday Sep 8 | ||
| Note | |
| slept:2.7 | ||
| Challenge the Port Adventure Race. It was a fun race again, and I found the course to be different enough from last year to be fresh and exciting. I raced with Wanda, Kimberly and Peteris as MerGeo.com/Clif, and we took 3rd overall and 2nd coed in 4:01 behind MerGeo.com/MPGear.com (3:45-ish?, also a coed team of 4) and Kevin R and Dean B's 2-man team (3:57?). Here's the race breakdown:
8:32 4-control score-O around the Port Orchard historic town 1:09:07 kayak/kayak-O, including a few minutes portaging to/from the beach 6:38 blindfold obstacle course and transition to bike 60:34 mountain biking, +400m climb 2:31 transition to trek 48:52 trekking, +135m climb 3:16 transition to trek 39:30 mountain biking, +150m climb ~2:00 cargo net crawl The kayaking leg comical, with one glitch after another for our team. First, Wanda hadn't adjusted the steering pedals, and they were really uneven, so she had to contort her legs to keep the boat going straight. Peteris couldn't get the rudder down in his and Kimberly's boat, and we maneuvered in the choppy seas and pried on it for a few minutes before we were able to get going. When we got to the kayak-O section, we were back in the pack and had to wait in line to maneuver to the pilings and punch. One of the controls was adrift and floating farther away when we arrived, so it took a while to find it, and it took us a couple minutes to let a couple other teams punch and get the control tied back in place. On the way back, Wanda (who is in good paddling shape) and I put K+P's boat on tow, but the line was too short for where we attached it, so we had to stop and re-clip it. Then it got caught in our rudder, and we had to slow down and slacken the line to fix it. One nice thing about racing with good teammates is that they are able to move on from setbacks like the kayak leg, and the team hit its stride when we got on the bikes and passed some teams. The trek went okay, with the exception of one 1.5-2 minute navigation error by me. Kimberly was still injured from the NA Rogaining Champs, and so she was in a lot of pain and not her usual fleet-footed self. Peteris and I towed her, but there was only so much she could do with her injuries. We lost about 7 minutes to MerGeo.com/MPGear.com on the trek, but it was still a pretty good performance. Kevin and Dean came into the transition area just after us and left on their bikes just before us. They had a few small navigation errors on the way back to the finish, but we couldn't challenge their excellent speed on the bikes, and they finished a few minutes in front of us. | ||
| Running - Trail / Grass race 8:32 [2]** 0.85 mi (10:01 / mi) +25m 5:43 / km | |
| ahr:140 max:158 spiked:4/4c shoes: Brooks Trance 5 - 1 | ||
| Mini score-O course to separate teams at the beginning of Challenge the Port. We had to do this tied together with nylon cord. We tied the cords to our wrists. | ||
| Walking race (portaging) 8:00 [2] 0.4 mi (19:58 / mi) +10m 11:32 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Portaging to the water and back for the kayaking section. | ||
| Paddling / Rowing race (kayaking) 50:00 [2]** 4.4 mi (11:22 / mi) +0m 7:04 / km | |
| ahr:137 spiked:4/4c | ||
| Kayaking section. The paddling time is a guess based on the distance and weather conditions. The rest of the time was spent fiddling with rudders and towlines, waiting to punch, or retying the drifting control. | ||
| Cycling race (mtb roads and trails) 1:00:34 [23]* 9.1 mi (6:39 / mi) +400m 3:38 / km | |
| ahr:146 max:163 spiked:4/5c shoes: Nike ACG cycling shoes | ||
| Mountain biking to remote trekking transition. I opted for more climb and distance in order to ride as much as feasible on the dirt/gravel roads, rather than the twisty single-track, but there were some sections of single-track, too, which, despite being slower, were super fun. | ||
| Orienteering race 48:52 [23]* 6.1 km (8:01 / km) +135m 7:13 / km | |
| ahr:140 max:163 spiked:5/6c shoes: Brooks Cascadia (lime green!) | ||
| Trekking section. I towed Kimberly some. It was fun to work hard towing on the flat roads and uphills. | ||
| Cycling race (mtb roads and trails) 39:30 [2]* 6.0 mi (6:34 / mi) +150m 3:48 / km | |
| ahr:138 max:158 spiked:3/3c shoes: Nike ACG cycling shoes | ||
| Final mountain biking section of Challenge the Port. | ||
Friday Sep 7 | ||
| Note | |
| (rest day) | ||
| I decided to take another day off, since my left knee is still bugging me today. | ||
Thursday Sep 6 | ||
| Note | |
| slept:9.5 (rest day) | ||
| Planned rest day. Slept a long time last night for some reason. | ||
Wednesday Sep 5 | ||
| Cycling (mtb road) 18:23 [2] 4.47 mi (4:06 / mi) +40m 2:29 / km | |
| ahr:141 max:158 shoes: Nike ACG cycling shoes | ||
| Rode to Roger's office for a run. My legs got tired quickly on the bike. | ||
| Running - Trail / Grass (some road, too) 42:30 [2] 4.72 mi (9:00 / mi) +75m 5:20 / km | |
| ahr:128 max:146 shoes: Brooks Cascadia (lime green!) | ||
| Run with Roger to the Arboretum, on the trails there, and back to UW. I felt okay, except that my left knee hurt off and on, in the same way that it did when I was injured for three months this spring--eek!
I remember sitting with my legs folded at the knee in the last couple days, and I flexed my left calf and noticed that my knee tendon hurt when I did that, in the same way as it did in the spring. I hope this didn't re-injure it. | ||
| Cycling (mtb road) 21:35 [1] 4.47 mi (4:49 / mi) +30m 2:56 / km | |
| ahr:107 max:123 shoes: Nike ACG cycling shoes | ||
| Easy ride back to the office. My knee didn't bother me while biking, but I took it easy, just in case. | ||
Tuesday Sep 4 | ||
| Walking (hiking) 1:20:00 [1] 2.7 mi (29:38 / mi) +820m 9:28 / km | |
| max:120 slept:9.0 shoes: Brooks Cascadia (lime green!) | ||
| Hiking near Mt. Edith Cavell, in Jasper National Park with Patrick. It was a fun little adventure. We kept going past the end of the official trail to a little peak (~8500 feet), still thousands of feet below the top of Edith Cavell, but it had some good views, and we got snowed on a bit (it was mostly cloudy, with some showers and rainbows). We saw the nearby glaciers from various vantage points and saw (and handled) icebergs in the lake on the way down. Our total time out was 3:47, but that includes lots of stops and the return trip downhill, which was sub-training intensity. | ||
Monday Sep 3 | ||
| Running - Trail / Grass warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +15m 6:02 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up jogging before my first and second relay legs. | ||
| Orienteering race (relay) 32:20 [23]*** 4.5 km (7:11 / km) +85m 6:34 / km | |
| max:169 spiked:11/16c slept:7.2 shoes: VJ Twister (US size 10.5) - 2 | ||
| Barebones relay, on an 8-point team with Dave Tallent, Debbie Newell, and Holly Kuestner. Each of the four team members ran twice. On the first leg, the other three runners ran a course, and once they had all returned, I got to start my first course, a middle distance leg. I ran okay but made a few execution mistakes and lost a few minutes. The course was tricky in places. I had a few minutes lead at the start and I finished with a minute lead or maybe a bit more, after being caught by Ted de St. Croix. | ||
| Orienteering race (relay sprint) 8:45 [234]*** 1.6 km (5:28 / km) +20m 5:09 / km | |
| max:169 spiked:8/11c shoes: VJ Twister (US size 10.5) - 2 | ||
| Final sprint leg of Barebones relay. I had a good run, with just a few small mistakes. Everyone on the team ran well, and we won in 1:32:29, by 12 minutes, or something like that. | ||
| C • Level of effort 2 | ||
Sunday Sep 2 | ||
| Running - Road / Track warm up/down (some trail, too) 12:02 [2] 1.54 mi (7:49 / mi) +55m 4:23 / km | |
| ahr:141 max:159 slept:8.2 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up run before Barebones sprint race at Canmore Nordic Center. I was sort of groggy and lethargic this morning, and my legs felt tired and sluggish. | ||
| Orienteering race (sprint) 9:18 [34]*** 1.7 km (5:28 / km) +55m 4:43 / km | |
| ahr:161 max:174 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2 | ||
| Barebones sprint. I ran pretty strongly and kept concentrating pretty well, mostly. I had one mistake (10+ seconds) on the third control, where I didn't have a really firm idea where the control was going to be, so I stopped in the middle of the marsh and looked around before figuring out which way to go. | ||
| Running - Road / Track warm up/down 10:40 [1] 1.07 mi (9:58 / mi) | |
| ahr:105 max:126 shoes: VJ Twister (US size 10.5) - 2 | ||
| Easy jogging warm-down after sprint. | ||
| Running - Trail / Grass warm up/down 7:53 [2] 0.96 mi (8:15 / mi) +10m 4:58 / km | |
| ahr:134 max:144 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up run before chase. | ||
| Orienteering race (long sprint) 23:18 [34]*** 3.1 km (7:31 / km) +185m 5:47 / km | |
| ahr:161 max:171 spiked:10/13c shoes: VJ Twister (US size 10.5) - 2 | ||
| Barebones chase "middle" course, also at Canmore Nordic Center. It was on the short side, which was fine. I had a good run, just missing control 2 (map and description sheet reading error) and otherwise navigating well. I ran away from Alaric and Magnus between control 6 and control 7, and the rest of the course was downhill and more or less clean. It was a really intense and fun race. | ||
| Running - Trail / Grass warm up/down 8:10 [1] 0.86 mi (9:29 / mi) | |
| ahr:113 max:128 shoes: Brooks Cascadia (lime green!) | ||
| Easy warm-down jogging after orienteering. | ||
Saturday Sep 1 | ||
| Running - Road / Track warm up/down (mostly road) 8:35 [2] 1.17 mi (7:19 / mi) +10m 4:26 / km | |
| ahr:143 max:153 slept:7.2 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up run before orienteering at Barrier Lake. | ||
| Orienteering race (longish) 59:24 [23]*** 7.2 km (8:15 / km) +150m 7:28 / km | |
| ahr:156 max:169 spiked:13/22c shoes: VJ Twister (US size 10.5) - 2 | ||
| Orienteering at Barrier Lake, which was just a jog up the road from the Rocky Mtn. YMCA, where we're staying--so convenient! The terrain was dreamy, and the map and course setting were really good (except for one control that was a bit off). I very much enjoyed this course and pushed harder than I did yesterday....at least when the orienteering wasn't too tricky. I made a few more mistakes than yesterday: 2:00, 1:00 and 0:40 were the biggest. Other than those, there were just the usual little misses and hesitations. I ran well enough the rest of the time to win, anyway. | ||
| Running - Trail / Grass warm up/down (some road, too) 10:40 [2] 1.29 mi (8:15 / mi) +10m 5:00 / km | |
| ahr:126 max:142 shoes: Brooks Cascadia (lime green!) | ||
| Warm-down jog after orienteering. | ||
| Orienteering race (3-leg sprint score O) 2:50 [2]*** 0.4 km (7:05 / km) +7m 6:31 / km | |
| spiked:4/5c shoes: Brooks Cascadia (lime green!) | ||
| Patrick and I teamed up for the Barebones 3-legged O race, which turned out to be a super sprint score O. We showed all the teams of little children (and a few grown-ups, too) who's boss by winning decisively in this most prestigious of competitions. I made one route choice error, which caused us to lose perhaps 10 seconds. Patrick kept stepping on my foot, but it didn't cost us any time, so it was okay. | ||
| Running - Trail / Grass warm up/down (mostly trail) 8:20 [2] 1.0 mi (8:20 / mi) +20m 4:53 / km | |
| ahr:136 max:153 | ||
| Warm-up jogging before running super sprint course. | ||
| Orienteering race (super sprint) 2:01 [4]*** 0.4 km (5:02 / km) +6m 4:41 / km | |
| spiked:6/7c shoes: Brooks Cascadia (lime green!) | ||
| Ran super sprint course, making a big mistake (5-8 seconds?) on the second control, on which I ran left to the wrong building and then hesitated a couple seconds. | ||
| Orienteering (super sprint) 2:10 [23]*** 0.4 km (5:25 / km) +6m 5:02 / km | |
| spiked:6/7c shoes: Brooks Cascadia (lime green!) | ||
| Ran the super sprint course, again, easier. I made the same route mistake on control 2 as I did the first time, except I smoothed it out more and didn't hesitate. | ||
| Running - Road / Track warm up/down 2:30 [1] 0.21 mi (12:00 / mi) | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Very short warm-up jog before night O. | ||
| Orienteering race (night sprint) 22:46 [123]*** 3 km (7:35 / km) +30m 7:14 / km | |
| ahr:139 max:156 spiked:8/13c shoes: VJ Twister (US size 10.5) - 2 | ||
| Barebones night orienteering at YMCA. Much of my run was uncontrolled or overly aggressive, and I made the mistakes to show for it. It was still lots of fun, as usual. | ||