Sunday Dec 31 |
 | Running - Easy (road / grass) 32:35 [2]4.1 mi (7:56 / mi) | |
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| Ran North to Greenlake via Latona and Ravenna, around the lake, and home via Lower Woodland. |
Saturday Dec 30 |
| Running - Easy (trail) 13:30 [2]1.9 mi (7:06 / mi) | |
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| Warm up for Bog Slog (orienteering meet) at St. Edward SP. |
| Running - Pace (orienteering) 53:38 [4]6.0 mi (8:55 / mi) | |
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| Bog Slog course 4. I made a pretty hard effort, just felt so-so, and only had a few errors. I had some trouble focussing--I kept spacing out. |
| Running - Barely (grass) 10:00 [1]1.0 mi (10:00 / mi) | |
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| Warm down after the Bog Slog. The sun came out. It was pleasant to jog around in the sun. |
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Course 4 - Splits |
Friday Dec 29 |
| Running - Easy (road) 1:09:30 [2]8.5 mi (8:10 / mi) | |
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| Ran with Bill around Portage Bay, then to the Center for Urban Horticulture, to Bagley, and home. |
Thursday Dec 28 |
| Running - Barely (road) 38:30 [1]3.6 mi (10:42 / mi) | |
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| With Bernie, I ran North, then West to Greenlake, then back home, then down Latona to 63rd, then East to 5th, then back home, looping around McDonald School on the way. |
Wednesday Dec 27 |
| Running - Easy (trail) 35:30 [2]4.3 mi (8:15 / mi) | |
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| Ran the trails at Lake Fenwick Park in Kent. Did one hard surge up the metal stairs to the ridge (recorded as a separate session). |
| Running - Sprint (stairs) 1:00 [5]0.14 mi (7:09 / mi) | |
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| Ran hard up the stairs during run at Lake Fenwick Park. |
Tuesday Dec 26 |
| Running - Easy (road) 33:40 [2]4.23 mi (7:57 / mi) | |
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| From Julie's, I ran West on 160th, skirted Sea-Tac to the North, went a bit past the new third runway fill, then ran back via 154th, Hwy 99 and the movie theater parking lot. |
| Running - Easy (road) 1:11:00 [2]9.45 mi (7:30 / mi) | |
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| Ran to the IMA, then did Laurelhurst run, cutting off at Ravenna. Went through park, then home via Ravenna Blvd, 5th Ave, 56th St. Felt ok, but not great. |
Sunday Dec 24 |
| Running - Easy (road / grass / trail) 1:55:00 [2]14.2 mi (8:06 / mi) | |
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| My legs felt sluggish, heavy and tired today. Ran to school to meet Bill, then ran with him through the Arboretum and down Lake Washington Blvd. Turned around after Leschi Park, but before the business district. Ran back through the Arboretum, then cut over through Interlaken Park to the University Bridge, then back to my house via Good Shepherd Center. |
Saturday Dec 23 |
| Running - Easy (road) 47:40 [2]6.66 mi (7:09 / mi) | |
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| Cat sitting at Julie's: Ran down the hill past Southcenter to the Green River Trail, South to 180th, West to Military Road, then North to Julie's. |
Friday Dec 22 |
| Running - Barely (grass / road) 26:16 [1]2.3 mi (11:25 / mi) | |
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| Jogged to Good Shepherd and ran around while playing Ball with Bernie. |
| Running - Easy (road / grass) 32:50 [2]4.3 mi (7:38 / mi) | |
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| Ran around Woodland and Greenlake (44:50), including 12 minutes of threshold intensity running (entered as a separate session). |
| Running - Tempo (grass / road) 12:00 [3]1.9 mi (6:18 / mi) | |
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| Ran medium-hard about 2/3 of the way around Greenlake (in the middle of a 45 minute run). |
Thursday Dec 21 |
| Running - Barely (road) 22:34 [1]2.0 mi (11:17 / mi) | |
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| Jogged around the neighborhood with Bernie. |
Sunday Dec 17 |
| Running - Easy (trail) 1:31:36 [2]11.0 mi (8:18 / mi) | |
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| Ran at Discovery Park with Bill and Kelly Chard (with us for 2 laps). |
Saturday Dec 16 |
| Running - Easy (road / grass) 9:00 [2]1.3 mi (6:55 / mi) | |
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| Warm-up run for Hamlin Park O' meet. Legs felt sort of stale. |
| Running - Pace (orienteering) 18:27 [4]3.33 km (5:32 / km) | |
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| Course 4 at Hamlin Park. Had a pretty clean run, despite a pretty challenging course. Needed to read ahead more, though. |
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Course 4 - Splits |
Friday Dec 15 |
| Running - Easy (road / grass) 52:10 [2]5.5 mi (9:29 / mi) | |
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| Ran around Woodland Park with Bernie (3.3 mi in 37:40), then dropped him off at home and did a loop through the neighborhood (2.2 mi in 14:30). |
Wednesday Dec 13 |
| Running - Easy (trail / rough grass) 24:00 [2]2.5 mi (9:36 / mi) | |
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| Went for a jog with Bernie at Magnuson Park. |
| Running - Barely (trail) 10:30 [1]1.0 mi (10:30 / mi) | |
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| Jogged back to car with Bernie. |
| Running - Tempo (rough grass) 8:00 [3]1.2 mi (6:40 / mi) | |
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| Ran medium-hard through the fields at Magnuson Park. |
| Running - Easy (rough grass / trail) 9:30 [2]1.15 mi (8:15 / mi) | |
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| Jogged back to car. |
| Running - Easy (road) 4:00 [2]0.5 mi (7:59 / mi) | |
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| Ran from U Bookstore to Bill's office. |
Tuesday Dec 12 |
| Running - Pace (road) 12:00 [4]2.1 mi (5:42 / mi) | |
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| Ran to IMA to meet group. |
| Running - Easy (road) 1:01:30 [2]7.5 mi (8:12 / mi) | |
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| Arboretum run with Husky group, then ran home, with a few fast surges (see separate entry). |
| Running - Sprint (road) 1:30 [5]0.35 mi (4:17 / mi) | |
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| Did a few surges on the way home. |
Sunday Dec 10 |
| Running - Easy (trail) 1:43:09 [2]10.3 mi (10:00 / mi) | |
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| Ran with Footzone group at Tiger Mountain: Bus Trail, Bonneville Tr, Poo Poo Point Tr, One View Trail, right on Tiger Mtn Tr, Main Tiger Mtn Road, West Tiger No. 1 Tr, West Tiger RR Grade, TMT, High Point Tr. 10 miles and nearly 3000 feet of climb. |
Saturday Dec 9 |
| Running - Easy (grass, trail & road) 54:30 [2]7.0 mi (7:46 / mi) | |
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| Ran to Woodland Park (7:45), ran a 1994 orienteering course (3.8 km in 19:19), then ran around Greenlake and home (27:26) for a total of 54:30. Felt pretty good; maybe I'm finally getting a little bit in shape. |
Thursday Dec 7 |
| Running - Easy (road & trail) 55:40 [2]7.0 mi (7:56 / mi) | |
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| Was mapping Eton School in Bellevue, so I ran around Microsoft Campus afterward. I did 5 x ~25 second race pace surges in the last half of the run. |
| Running - Pace (road & trail) 2:05 [4]0.4 mi (5:12 / mi) | |
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| 5 race pace surges during 57:45 run at Microsoft Campus. |
Wednesday Dec 6 |
| Running - Barely 15:00 [1]1.0 mi (14:59 / mi) | |
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| Played ball with Bernie at Marymoor Park--light running, jumping, and other shenanigans. |
| Running - Easy (road) 10:40 [2]1.5 mi (7:06 / mi) | |
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| Home to UW. |
Tuesday Dec 5 |
| Running - Easy (road) 1:18:30 [2]9.8 mi (8:01 / mi) | |
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| Ran to school, then did Arboretum run with Husky group, then ran home. |
Monday Dec 4 |
| Running - Barely (road) 27:20 [1]2.3 mi (11:52 / mi) | |
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| Jogged to Greenlake and back with Bernie. P.S. - Bernie is my dog. |
| Running - Easy (road) 19:40 [2]2.5 mi (7:51 / mi) | |
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| Ran through Wallingford, around Hamilton, and home. |
Saturday Dec 2 |
| Running - Barely (grass) 5:00 [2]0.5 mi (10:00 / mi) | |
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| Warm up for orienteering at Washington Park in Anacortes. |
| Running - Tempo (orienteering) 24:50 [3]3.5 km (7:06 / km) | |
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| "Long" orienteering course at Washington Park in Anacortes. I ran medium-hard and got first place. Clean run. |
Friday Dec 1 |
| Running - Tempo (road) 11:00 [3]1.75 mi (6:16 / mi) | |
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| Ran to UW. |
| Running - Easy (road) 15:00 [2]1.8 mi (8:20 / mi) | |
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| Ran home. |