Tuesday Jan 30 |
 | Running - Barely (road) 36:30 [1] 2.5 mi (14:35 / mi) | |
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| Jogged to Greenlake, along lake, and back home with mom and Bernie. |
Sunday Jan 28 |
| Running - Easy (trail) 2:53:04 [2] 19.0 mi (9:07 / mi) | |
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| Ran twice around Lake Youngs watershed with Bill. Bill ran a third 9.5 mile loop, but I have a sore throat, so two easy loops is enough. Felt fine; just started getting a bit tired at the end (mostly in the joints). |
Saturday Jan 27 |
| Running - Easy (road / grass) 16:00 [2] 1.8 mi (8:52 / mi) | |
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| Warm-up jog for Forest Park orienteering. With Bill and Kayoko. |
| Running - Tempo (orienteering) 34:49 [3] 4.6 mi (7:33 / mi) | |
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| Orienteering meet at Forest Park. 5.46 km with 230 meters climb. I have a sore throat, so I held back and ran threshold pace instead of race pace. Just a few hesitations; no misses. First place. |
| Rollerblading (Easy) 43:43 [2] 7.7 mi (5:41 / mi) | |
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| Rollerbladed with Stephen on the Burke-Gilman Trail from Padelford Parking lot to Fremont Bridge and back. Also, I doubled back for him several times. |
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Course 4 - Splits |
Thursday Jan 25 |
| Running - Easy (road) 1:25:30 [2] 11.5 mi (7:25 / mi) | |
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| Ran to Ravenna Blvd, through Ravenna Park to Burke-Gilman, through Magnuson Park, up 75th to Roosevelt, and home via 65th and 5th. My legs felt sort of heavy, but my pulse never got too high. |
| Running - Tempo (road) 5:00 [3] 0.8 mi (6:14 / mi) | |
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| Pushed it up the hill on 75th to 15th during 12+ mile run. |
| Running - Barely (road) 33:45 [1] 2.2 mi (15:20 / mi) | |
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| Jogged along with Mom and Bernie while they walk/jogged around the neighborhood. |
Wednesday Jan 24 |
| Running - Barely (road) 28:35 [1] 1.8 mi (15:52 / mi) | |
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| Slow jog (practically running in place) with Mom and Bernie to Greenlake and back from Greenlake. |
| Running - Easy (road) 14:00 [2] 2.1 mi (6:40 / mi) | |
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| From Woodland Park track, around Greenlake clockwise to meet Mom and Bernie just past Evan's Pool. |
| Running - Tempo (road) 10:11 [3] 1.6 mi (6:21 / mi) | |
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| Ran to school. |
Tuesday Jan 23 |
| Running - Easy (road / trail) 25:10 [2] 3.3 mi (7:37 / mi) | |
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| Ran my usual short run around Woodland Park (and Zoo) and back home. Legs (especially quads) are still quite sore from Sunday. |
| Rollerblading (Easy) 15:50 [2] 3.1 mi (5:05 / mi) | |
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| From Woodland Park, rollerbladed around Greenlake. |
| Running - Tempo (road) 6:55 [3] 1.2 mi (5:46 / mi) | |
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| Ran to swing dancing. |
| Running - Easy (road) 8:20 [2] 1.1 mi (7:33 / mi) | |
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| Ran home from swing. |
Monday Jan 22 |
| Running - Barely (road / trail) 50:00 [1] 3.5 mi (14:17 / mi) | |
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| Very light jog with Mom and Bernie as part of a 5 mile walk jog loop North to Ravenna Blvd, through Ravenna park, South on 17th Ave, then home. My legs are very sore from yesterday's long trail run. |
Sunday Jan 21 |
| Running - Tempo (trail) 2:09:29 [3] 14.5 mi (8:55 / mi) | |
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| Ran with the Footzone running group at Tiger Mountain. The first part was easy, but then I pushed harder as the run progressed (and got hillier). Some of the run was easy, but perhaps 2/3 was medium. I felt pretty good, but my legs felt pretty heavy in the final couple of miles. Low 40's and light rain. |
Saturday Jan 20 |
| Running - Easy (trail) 1:11:40 [2] 8.5 mi (8:25 / mi) | |
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| Ran with Bill at Discovery Park. Left gastrocnemius muscle felt better. |
Friday Jan 19 |
| Rollerblading (easy) 44:40 [2] 6.7 mi (6:40 / mi) | |
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| Rollerbladed from Matthew's Beach to Mom's building in Montlake. The first 20 minutes were with Stephen. |
Tuesday Jan 16 |
| Rollerblading (Easy) 29:11 [2] 5.8 mi (5:02 / mi) | |
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| Went for a pre-dawn roll twice around Greenlake. Felt a bit heavy (and sleepy) the first lap (15:25), but warmed up for second (13:46). |
| Running - Tempo (road) 7:41 [3] 1.2 mi (6:24 / mi) | |
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| Ran to 15th and 43rd for swing dancing. |
| Running - Easy (road) 9:07 [2] 1.2 mi (7:35 / mi) | |
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| Ran home from swing dancing. |
| Running - Barely (road) 23:50 [1] 1.8 mi (13:15 / mi) | |
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| Ran around the neighborhood with Bernie. |
Monday Jan 15 |
| Running - Easy (road) 52:00 [2] 7.0 mi (7:25 / mi) | |
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| Ran North to 117th St, via Greenlake and North Seattle Community College, then over to 15th Ave and South and East to Stephen's mom's. Legs felt great at the start, then really heavy and tight after a couple miles, then not so bad later, but it was sort of tough. |
Saturday Jan 13 |
| Running - Easy (trail / road) 18:30 [2] 2.3 mi (8:02 / mi) | |
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| Warm up for orienteering at Lincoln Park. |
| Running - Pace (orienteering) 16:36 [4] 2.7 km (6:09 / km) | |
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| Ran course 4 at Lincoln Park. Lost 20-30 seconds on number 11, but otherwise I had a clean run. Felt pretty good and won by about 2 minutes over Bill. |
| Running - Easy (trail / grass) 25:00 [2] 2.2 mi (11:22 / mi) | |
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| Picked up some controls at Lincoln Park. |
| Running - Easy (trail) 1:24:00 [2] 10.5 mi (7:59 / mi) | |
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| Did two loops (of six) at Bridle Trails 50k. Ran with Uli and Bill on first loop and with Uli on the second. Felt pretty good, but still sore from sprinting on Thursday and tired from orienteering race this morning. Trail conditions were muddy, as usual. I went backward on the course looking for Dan Hayes, overdue on his last loop. I found him walking very slowly because his hip flexors had ceased to work, so I walked back with him, carrying him on my back for a few stints. |
| Running - Easy (trail) 20:00 [2] 2.3 mi (8:41 / mi) | |
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| Ran backward on Bridle Trails 50k course to find Dan Hayes, who had been out a long time. |
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Course 4 - Splits |
Thursday Jan 11 |
| Rollerblading (Tempo) 13:20 [3] 2.8 mi (4:46 / mi) | |
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| Around Greenlake three times, the first time at a medium-hard effort (in 13:20) |
| Rollerblading (Easy) 27:40 [2] 5.6 mi (4:56 / mi) | |
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| Twice around Greenlake easy after a somewhat harder first lap. |
| Running - Easy (road) 46:30 [2] 5.5 mi (8:26 / mi) | |
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| Ran around the neighborhood for 16:15 with Bernie, then ran 32:15 down Latona, through Ravenna, up Ravenna Blvd, South on 17th, then home via 50th.
Did 6 x 20 second sprint surges (recorded as a separate session). |
| Running - Sprint (road / grass) 2:00 [5] 0.5 mi (3:59 / mi) | |
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| 6 x 20 second surges during my 48:30 run. |
Wednesday Jan 10 |
| Running - Barely (road / grass) 46:15 [1] 3.8 mi (12:10 / mi) | |
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| Jogged to Woodland, around park, and home with Mom and Bernie. |
| Running - Easy (road) 11:45 [2] 1.6 mi (7:20 / mi) | |
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| Ran to UW for a cappella group. |
Tuesday Jan 9 |
| Running - Easy (road) 1:00:00 [2] 7.3 mi (8:12 / mi) | |
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| Ran to school, then ran shortened Arboretum run with Husky group. My calves are still tender! |
Sunday Jan 7 |
| X-C Skiing 1:55:00 [2] 13.0 mi (8:51 / mi) | |
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| Lake Wenatchee Ski-O, then skiied a bit more. With Julia. |
Saturday Jan 6 |
| Running - Easy (trail) 32:30 [2] 3.4 mi (9:32 / mi) | |
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| Half Ass 25km at Tiger Mtn: My calves are still sore(!), so I dropped out after a couple of miles. |
| Rollerblading (easy) 33:00 [2] 5.8 mi (5:41 / mi) | |
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| Rollerbladed with Stephen twice around Greenlake. Felt a bit tired in the legs and back. |
Friday Jan 5 |
| Running - Barely (road) 23:00 [1] 2.0 mi (11:30 / mi) | |
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| Ran North, then West on 60th/62nd to Greenlake, to Woodland, then home via 55th. |
Tuesday Jan 2 |
| Rollerblading 33:00 [2] 5.8 mi (5:41 / mi) | |
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| Rollerbladed around Greenlake twice (in the dark of evening) with Stephen. My soleus muscles are very sore from yesterday's race. Merely walking hurts, but the rollerblading felt ok for some reason (specificity, I guess). |
Monday Jan 1 |
| Running - Easy (trail) 18:30 [2] 2.4 mi (7:41 / mi) | |
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| Warm up for Adventure Run at Lord Hill. |
| Running - Pace (trail) 44:21 [4] 11.3 km (3:55 / km) | |
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| "10" km mass start Adventure Run at Lord Hill Park. 7.6 km between controls as the crow flies. 300+ meters climb along the 11.3 km route.
Paced myself pretty well: I led for the first couple controls, then Dennis (one of the Footzone running group) passed me going up the hill to #3. We traded the lead a couple of times, then I pushed the pace just before #9 and pulled away for the win. Uli was injured, so he just took it easy, mercifully crossing the line a couple steps behind me. |
| Running - Easy (trail) 31:00 [2] 3.2 mi (9:40 / mi) | |
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| For a warm down, I picked up controls 2, 3, and 4 with Uli and Bill. |
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"10" km - Splits |